Unstuck with Jay Abbasi

In our last episode, we met Adam, an ambitious sales leader whose mental health is deteriorating. Jay met with bestselling author and keynote speaker Ambreen Nadeem to discuss how Adam can start to address his struggles. Now, host Jay Abbasi dives deeper into the underlying issues that so many face in high-pressure roles. Jay introduces a compelling study from Dr. Sonja Lyubomisrky, a distinguished psychology professor at UC Riverside, and author of The How of Happiness and The Myths of Happiness. This study sheds light on what truly makes us happy, debunking common myths about success and fulfillment. Jay shares actionable insights on how Adam—and all of us—can detach from external outcomes and begin focusing on what we can control. From interrupting negative thought patterns to grounding yourself in the present, Jay offers practical strategies to find happiness amidst the chaos. Stay tuned for our next episode, where we’ll meet Maria, a newly promoted sales manager whose inner critic is sabotaging her confidence. Corporate wellness expert Kristel Bauer will join us to offer strategies for silencing self-doubt and thriving in leadership. Timestamps [00:01] Adam's story   [02:15] Misconceptions about happiness   [03:15] Genetics and happiness   [03:15] Life events and happiness   [03:15] Actions and thoughts   [04:57] Two-step practice introduction   [05:30] Step one: notice   [06:21] Step two: interrupt the pattern   [07:30] Next episode teaser  Notable Quotes [00:01] "Adam worked tirelessly, relentlessly to try to get his team to perform at a high level again, and it affected his mental and emotional state. He gained weight and started to need anxiety medication to work through the pressure." — Jay Abbasi [03:15] "The bombshell here is that only 10% of your happiness comes from life events. Adam getting his promotion, earning a huge bonus, getting some achievement acknowledgment—it only makes up 10%." — Jay Abbasi [04:53] “40% of our happiness comes from our actions and our thoughts. This is the good news. What you think about your situation and the actions that you take have a huge impact on your sense of happiness now." — Jay Abbasi [04:57] "You're at your desk thinking about the weekend, an upcoming vacation, getting a promotion, earning a bonus, and there's this distance created between right now and the future. It becomes a source of unhappiness because you're chasing something you believe will make you happy." — Jay Abbasi Resources and Link Jay Abbasi Website: https://jayabbasi.me/ LinkedIn: https://www.linkedin.com/in/jayabbasi/ Instagram: https://www.instagram.com/jayabbasi_/ Facebook: https://www.facebook.com/thejayabbasi/ YouTube: https://www.youtube.com/@jayabbasipodcast Resources Mentioned The How of Happiness  The Myths of Happiness. Previous episode

Meet Adam. It’s 1 a.m. on a Monday, and he’s staring blankly at his Salesforce dashboard. After ten flights in 30 days, exhaustion has set in, and his team’s third-place ranking feels like a failure. Sleepless nights have led to a 15-pound weight gain, and he's back on anxiety medication after a year off. As a VP of sales at a major company, Adam has always aimed for an executive role. But constant travel, back-to-back meetings, and a lack of time with his family are taking a toll. He’s overwhelmed, sacrificing his health and relationships to chase professional success. Today, Jay speaks with bestselling author and psychologist Ambreen Nadeem, host of Psychology Talks. A 2024 Top 100 Global Thought Leader, Ambreen offers insights on balancing ambition with well-being. Together, they’ll explore how Adam can restore his health, strengthen relationships, and still pursue his career dreams. Timestamps 00:[01] - Adam’s story [01:26] - Adam's breakdown   [01:26] - Adam's new job   [02:47] - Tides begin to turn   [02:47] - Introduction to Maureen   [04:19] - Maureen's personal journey   [10:47] - The trail of ants   [09:40] - Changing thoughts   [16:49] - Free will and destiny   [24:04] - The power of goals   [25:03] - Trusting the process   [26:21] - Adam's ambition   [27:27] - Societal expectations vs. inner calling   [29:40] - Finding fulfillment in career   [30:46] - Balancing life aspects   [32:00] - Attachment to outcomes   [33:39] - Fueling desires   [35:28] - Letting go of control   [36:43] - Listening to inner voice   [41:11] - Navigating expectations   [44:43] - Living in the present   [48:22] - Redirection of focus   [49:16] - Staying present   [50:44] - Identifying problems   [51:00] - Clarifying priorities   [54:14] - Self-discovery in coaching   [55:25] - Insights from Amber Green   [57:53] - Actionable takeaways   [59:34] - Next episode preview Notable Quotes [12:20] "If that insignificant animal, like an ant, can change its route to reach its goal, maybe I can change my route too. That was such a big realization for me." — Ambreen Nadeem [34:31] "He's made a big investment here, and because he's made such a big investment, it's now impacting his overall mental and emotional state." — Jay Abbasi [45:48] "If you don't have that well-being, you will never be able to enjoy it." — Ambreen Nadeem [51:56] "You cannot sacrifice everything and everyone in your life just to achieve that goal. Your dream is definitely important." — Ambreen Nadeem About Our Guest Ambreen Nadeem is a psychologist and founder of Psychology Talks. She is passionate about helping people understand the importance of psychology in their daily lives. 20 years ago, she embarked on a journey to write her book. She accumulated knowledge from observation, studying different fields, and studied 1000s of lives to make her work more credible and relatable. She is passionate about understanding the human psyche and helping others gain insights into how the mind works to lead a successful life. Resources and Links Jay Abbasi Website: https://jayabbasi.me/ LinkedIn: https://www.linkedin.com/in/jayabbasi/ Instagram: https://www.instagram.com/jayabbasi_/ Facebook: https://www.facebook.com/thejayabbasi/ YouTube: https://www.youtube.com/@jayabbasipodcast Ambreen Nadeem The Algorithm of Life Website: https://thepsychologytalks.com/author/ LinkedIn: https://www.linkedin.com/in/ambreen-nadeem/ Instagram: https://www.instagram.com/theambreennadeem/ X: x.com/ambreennadeem

Meet Danesha. It’s 11 p.m. on a Monday, and she’s sitting at her kitchen table, laptop open, staring blankly at her LinkedIn profile. Three months have passed since she was let go from her job at a top tech company, and she hasn’t applied for a single position. She knows she should start looking, but she feels completely stuck. After dedicating over a decade to her company, Danesha’s position was eliminated during layoffs. Instead of preparing for the worst, she kept her head down at work, hoping she wouldn’t get that dreaded Zoom call from HR. Now, she fills her days with distractions—fixing things around the house and spending time with her family—anything to avoid facing her career. But whenever she thinks about it, she just freezes. How can she even think about working somewhere else? After ten years, a part of her still hopes they’ll realize their mistake and ask her back. Her husband and friends encourage her to network and explore new opportunities, but she’s terrified. The truth is, she’s not sure what she wants anymore. Her career was a huge part of her identity, and the idea of starting fresh feels overwhelming. Jay Abbasi dives into Danesha's situation, exploring how her identity is tied to her career and how that attachment is keeping her from moving forward. Tune in as he discusses actionable steps for breaking free from this paralysis so that Danesha—and anyone in a similar situation—can become the CEO of their own life. In This Episode: (00:01) Danesha’s story (01:27) Danesha's emotional state (02:41) Understanding attachment to career (04:03) Mindfulness in career identity (05:46) The two-way street of employment (07:09) Keeping professional materials updated (09:44) Avoiding distraction and embracing discomfort (12:07) Taking inventory of strengths (13:05) Networking as conversations (15:07) Key insights and takeaways (17:21) Actionable strategies (18:27) Next episode preview Notable Quotes “How could she even imagine working somewhere else? After pouring ten years of her life into this company, a part of her still clings to hope, thinking they'll realize their mistake and ask her to come back.” — Jay Abbasi, 00:01:27 “Danesha's story hits close to home because I can relate to that experience of leaving an organization where you felt so invested. When I left Tesla years ago, there's this sense of loss, the sense of grief that you go through, especially when you were so aligned with the vision of the organization and you put so much into it.” — Jay Abbasi, 00:04:03 “The only way to overcome this is to go right through it, and I would encourage Danesha, I would encourage anybody who feels this kind of loss when you lose a position, to embrace it, feel it, go right into it because the only way out is through.” — Jay Abbasi, 00:10:55 Resources and Links Jay Abbasi Website: https://jayabbasi.me/ LinkedIn: https://www.linkedin.com/in/jayabbasi/ Instagram: https://www.instagram.com/jayabbasi_/ Facebook: https://www.facebook.com/thejayabbasi/ YouTube: https://www.youtube.com/@jayabbasipodcast

Meet David, a Senior VP at a telecommunications company, who’s at his breaking point. After a frustrating Zoom call, he loses his temper, accidentally shattering a picture frame. The tension stems from clashing with Simon, a newly hired Senior VP with 20 years of leadership experience. Simon’s rigid, bottom-line-focused leadership style constantly undermines David’s more empathetic approach. The final straw comes during a meeting when Simon dismisses David’s proposal for a flexible performance plan, insisting on a strict “three strikes and you’re out” policy. The heated back-and-forth leaves David questioning why he’s still at the company. Jay discusses David’s situation with Steve Wohlenhaus, CEO of Weatherology and host of the Anatomy of Success Podcast. They explore strategies for handling difficult colleagues like Simon while maintaining self-advocacy and composure in high-pressure environments. Don’t miss this insightful conversation! In This Episode: [00:01] David's story [01:28] Conflict in meetings [02:49] Introduction to Steve Wohlenhaus [06:10] Steve's personal story [10:21] Finding happiness beyond materialism [17:24] The Buddha's lesson [22:04] Understanding self-reflection [23:06] Dealing with difficult personalities [24:07] Selecting the right people [25:07] The role of patience [26:08] Managing ego in leadership [27:27] Validating others' feelings [28:43] Navigating power struggles [31:49] CEO's role in conflict [32:46] Encouraging communication [34:24] The tattling analogy [35:51] Coaching vs. enabling bad behavior [36:35] Setting boundaries with toxic colleagues [37:30] Initiating difficult conversations [39:04] Understanding toxic personalities [41:42] Effective communication techniques [44:02] Creating a trusting culture [45:54] Cultivating happiness internally [49:03] Actionable conflict resolution tip About Our Guest Steve Wohlenhaus is the founder and CEO of Weatherology, which he launched in 1987. Under his leadership, Weatherology has grown into a leading weather service, partnering with over 1,700 radio stations nationwide. In addition to his work in meteorology, Steve is the author of Anatomy of Success, a book dedicated to personal growth and fulfillment. He also hosts the Anatomy of Success podcast, where he explores self-improvement through his philosophy of "The Four Tenets of Equanimity." Steve is passionate about helping others achieve success on their terms. Notable Quotes [00:01] “He picks it up, looks at the picture of his daughter behind the broken glass, and thinks, 'Why do I put up with this?'” — Jay Abbasi [06:10] “Pain is one of those things that most people prefer to run from. I run to it.” — Steve Wohlenhaus [08:53] “My father passed away about ten years ago, and it was an event in my life that shifted my trajectory.” — Jay Abbasi [22:04] “David's getting all riled up, but he's only hurting himself. It’s not affecting Simon.” — Jay Abbasi [25:07] “Patience is necessary. It’s very necessary if you want to be a healthy, happy person.” — Steve Wohlenhaus [27:04] “When I encounter a person with a really big ego, I just let them bloviate. I don’t give a shit.” — Steve Wohlenhaus [47:17] “You have to get some sense of the kind of person you're dealing with and then decide if you want to continue to work in this environment.” — Steve Wohlenhaus Resources and Links Steve Wohlenhaus Anatomy of Success: The Four Tenants of Equanimity Website: https://weatherology.com/steve-wohlenhaus/ LinkedIn: https://www.linkedin.com/in/steve-wohlenhaus Anatomy of Success Podcast: https://podcasts.apple.com/us/podcast/anatomy-of-success/id1429927822 Jay Abbasi Website: https://jayabbasi.me/ LinkedIn: https://www.linkedin.com/in/jayabbasi/ Instagram: https://www.instagram.com/jayabbasi_/ Facebook: https://www.facebook.com/thejayabbasi/ YouTube: https://www.youtube.com/@jayabbasipodcast

Meet Jay. This is a special episode where I’m telling you my story. On the morning of June 22, 2014, my life changed forever. I got a phone call from my mother that I’ll never forget—it was the devastating news that my father had a heart attack. In that moment, it felt like everything around me stopped. At the time, I was stuck. I was overweight, uninspired by my job, and living without any real sense of direction. My dad’s sudden death forced me to confront my own life and realize that I needed to make some serious changes, not just for me, but for my two-year-old daughter who was counting on me. So, I threw myself into personal development. I started reading every book I could get my hands on, attending seminars, and trying to figure out how to live with more purpose. I began setting goals, exercising, and improving my mental and emotional well-being. But even with all those changes, something still felt off. It wasn’t until I discovered meditation and the power of letting go that everything started to make sense. I realized that real peace and fulfillment come when you stop forcing things and start flowing with life. By learning to listen to my intuition and let go of the need to control everything, I finally found the clarity I was searching for. Today, I help others who feel stuck in their own lives. My journey taught me the value of resilience, self-reflection, and embracing the unknown—and now, I’m passionate about sharing that with others to help them create balanced, meaningful lives. In This Episode: (00:04) Jay's father's passing (00:58) Impact of loss (01:40) Life reevaluation (03:27) Journey into personal development (05:04) Reading for growth (05:39) Exploring goal setting (06:39) Visualization and manifestation (10:42) Learning to let go (12:19) Intuition and listening (13:31) Transition into spirituality (14:41) Meditation practice (16:01) Benefits of zen meditation (17:17) Seeing reality clearly (18:22) Resilience through meditation (19:33) The concept of detachment (20:30) Pursuing goals and happiness (21:58) Personal development and eastern philosophy (22:12) The concept of detachment (23:12) Being kind to yourself (24:29) Visualization techniques (25:32) The importance of meditation (26:00) Listening to the universe (26:55) Next episode preview Notable Quotes (00:00:04) “I picked up and I'll never forget the sound of her voice. She told me my father had a heart attack the night before, and when I heard the news, it felt like mine did as well.” — Jay Abbasi (00:01:40) “At the time, my daughter was two years old, and I was questioning whether she would lose her father in her 20s if I kept going the way I was going.” — Jay Abbasi (00:12:19) “I remember the moment where I said, 'I'm letting go. I'm surrendering. Whatever the universe is going to show me, I will explore it.'” — Jay Abbasi (00:21:58) “Consider how you can move through your life setting goals and telling yourself if none of these goals get achieved, I'm going to be okay.” — Jay Abbasi (00:23:12) “I learned how to let go of things, I learned how to not be so self-critical. I think it freed me from that sense of feeling stuck.” — Jay Abbasi (00:24:29) “Meditation was the biggest help in my life. It helps you concentrate your mind, see reality as it really is, and learn how to be okay with whatever happens.” — Jay Abbasi Resources and Links Jay Abbasi Website: https://jayabbasi.me/ LinkedIn: https://www.linkedin.com/in/jayabbasi/ Instagram: https://www.instagram.com/jayabbasi_/ Facebook: https://www.facebook.com/thejayabbasi/ YouTube: https://www.youtube.com/@jayabbasipodcast

Meet Madison. It’s dinner time, and her family is taken aback by her sudden outburst. Her daughters fall silent, and her husband, with a concerned look, gently asks, “Honey, are you okay?” Forcing a smile, Madison replies, “Yeah, I’m fine,” and excuses herself to the bathroom. Alone, she gazes into the mirror as tears flow uncontrollably. Madison is the general manager of a luxury hotel in downtown Chicago, overseeing a team of 25. At home, she has a supportive husband and three young children—two daughters and an 18-month-old son. Her days start at 6 a.m., balancing family responsibilities with an increasingly demanding job. Tomorrow, her hotel will host a major event for a Fortune 500 company, and last-minute changes have thrown her meticulously planned schedule into chaos. She feels torn between being present for her family and addressing the mounting work requests piling up on her phone. As the pressure mounts, Madison feels like she’s losing control. Jay sits down with Rebecca O'Brien to explore the challenges of balancing work and personal life through Madison’s story. Rebecca, who has 15 years of experience in international sales and marketing, has faced burnout herself. Now a certified stress management instructor, she offers keynotes, workshops, and one-on-one coaching to help leaders prioritize their health and well-being. Tune in to hear Rebecca’s advice for Madison on how to overcome the tendency to put others first at the expense of her own well-being, while still being an effective leader and a great parent. In This Episode: (00:01) Madison's story (03:32) Introduction to Rebecca (04:35) Rebecca's burnout experience (07:00) Recognizing burnout signs (10:47) Mindful workday concept (15:29) Ineffective strategies for Madison (18:33) People-pleasing patterns (22:21) Overcoming people-pleasing (24:35) Understanding inner work (25:52) Unbreakable boundaries (31:12) Befriending your stress (34:37) Managing stressful situations (35:34) Leaving work stress at home (39:15) Creating mindful associations (40:49) Supporting emotional release (42:13)The importance of connection with others and seeking help (47:20) Mindful physical symptoms (48:32) People-pleasing dynamics (49:00) Befriending your stress (49:43) Mindful workday strategy Notable Quotes “You are not broken. It’s about doing the inner work, and sometimes that means revisiting your past with a therapist.” — Rebecca O'Brien, 00:24:35 “I see you. I hear you. I am here. Take your time and let whatever is coming up right now come up.” — Rebecca O'Brien, 00:40:49 “Listen to your body and notice if there are symptoms such as fatigue or feelings of lacking motivation. This could very well be a symptom of burnout or anxiety.” — Jay Abbasi, 00:47:20 “There are holes in one's own self-worth if they need other people to like them in order to feel safe.” — Jay Abbasi, 00:48:32 “Simplify your workday down to one, two, or maybe three main focuses for today, and have a very clear start time and end time.” — Jay Abbasi, 00:49:43 Resources and Links Rebecca O'Brien Website: http://www.wellnessbyrebecca.com/ LinkedIn: https://www.linkedin.com/in/wellnessbyrebecca/ Instagram: https://www.instagram.com/wellnessbyrebecca X: https://x.com/wellnessbyr Jay Abbasi Website: https://jayabbasi.me/ LinkedIn: https://www.linkedin.com/in/jayabbasi/ Instagram: https://www.instagram.com/jayabbasi_/ Facebook: https://www.facebook.com/thejayabbasi/ YouTube: https://www.youtube.com/@jayabbasipodcast

Meet Ali, a data scientist in Dallas, Texas, who’s been dreaming of starting his own business for over a decade. At a family dinner, Ali listens to his brother-in-law, Samir, proudly share the success of his digital marketing agency. Though Ali smiles, doubt gnaws at him as he wonders, "Will I ever build a business of my own?" Ali has explored various business ideas—from opening a coffee shop to starting a dropshipping venture—but each time, doubt and fear have held him back. Tonight, after hearing about Samir’s success, Ali feels particularly discouraged. In this episode of Unstuck, host Jay Abbasi explores Ali's journey, diving into the fears and self-doubt that have kept him from pursuing his entrepreneurial dreams. Jay uncovers the reasons behind Ali's hesitation and provides actionable advice on overcoming these mental barriers, recognizing strengths, and taking practical steps toward building a successful business. Whether you're facing similar challenges or simply need a push to pursue your dreams, this episode is designed to help you confront your own entrepreneurial obstacles and move forward with confidence. In This Episode: (00:01) Ali's story (01:22) Ali's business ideas (02:39) Mindset challenges (03:52) Fear as an obstacle (06:01) Understanding fear of the unknown (09:05) Perception of control (11:06) Gradual vs. all-in approach (11:59) Identifying strengths and passions (13:54) Solving problems in business (15:52) Motion vs. action items (18:14) Key takeaways for Ali (20:12) Next episode preview Notable Quotes [00:05:05] “If you're going to continue to use excuses, you're lying to yourself and you're not even noticing that you're lying to yourself.” — Jay Abbasi [00:06:53] “What you're really saying is not that you have fear of the unknown; what you're saying is you're afraid of losing the known.” — Jay Abbasi Resources and Links Jay Abbasi Website: https://jayabbasi.me/ LinkedIn: https://www.linkedin.com/in/jayabbasi/ Instagram: https://www.instagram.com/jayabbasi_/ Facebook: https://www.facebook.com/thejayabbasi/ YouTube: https://www.youtube.com/@jayabbasipodcast

Meet Tim. It’s Friday night, and Tim is still at the office, grappling with a harsh reality. Earlier in the day, he discovered his colleague, with just two years at the company, received the promotion Tim had been striving for. To top it off, his phone buzzes with missed calls and a breakup text from his girlfriend of four years: “It’s over.” Tim, an engineer at a major tech company, has dedicated six years of relentless effort to his job, with only one promotion to show for it. His devotion to work has come at a significant personal cost. Just this Monday, Tim was confident about his senior manager interview. He put work first, staying late every night, convinced it would all pay off. But now, with his colleague’s promotion and his relationship in ruins, Tim feels devastated and burnt out. Zach White, founder of Oasis of Courage and host of The Happy Engineer Podcast, could offer Tim invaluable guidance on managing burnout, advancing his career, and restoring work-life balance. In this episode, Jay sits down with Zach White to discuss Tim’s story. Zach shares insights on achieving career success while maintaining personal fulfillment, stressing the importance of clarity, progress, and aligning with core values. They explore practical tools like the "Wheel of Life" to help Tim and others navigate challenges, working toward a more balanced and fulfilling life. Tune in to this episode to discover actionable strategies to transform your work and life. In This Episode: (00:01) Tim’s story (01:21) Tim's interview preparation (02:45) Tim's late nights (03:41) Zach White introduction (04:18) Podcast theme (04:26) Jay's story connection (06:09) Zach's background (07:12) Zach's rock bottom moment (09:46) Be smart, work hard (12:17) Understanding burnout (15:17) Prioritizing fulfillment (16:33) Tim's pitfalls (20:23) Identifying values (23:26) Understanding values in adversity (24:29) The role of professional coaching (24:46) Evidence-based self-discovery (25:38) Balancing left and right brain thinking (26:12) Creating a safe coaching environment (30:25) Lifestyle engineering framework (31:51) The wheel of life exercise (32:57) Courageous action and incremental change (36:15) Dealing with professional disappointment (41:42) Mindset and future foundations (43:43) Pursuing goals with detachment (45:12) Getting unstuck: clarity and progress (46:59) Identifying goals (48:06) Awareness of progress (48:47) Finding help (50:02) Coaching benefits (51:00) Insights from the conversation (52:57) Actionable takeaways (54:07) Next episode preview Notable Quotes “Tim's relentless work ethic has now cost him the one person he never wanted to lose.” — Jay Abbasi “Burnout begins the moment that you're burning fuel faster than you're filling the tank.” — Zach White “When your values are being hit perfectly, you feel resonance with them. That’s what brings joy and fulfillment.” — Zach White “No matter how much work I try to do on my own, I always move faster and farther with a coach.” — Jay Abbasi Our Guest Zach White, founder of Oasis for Courage and host of The Happy Engineer Podcast, helps engineering managers get promoted, avoid burnout, and lead with courage. As an engineer himself, he’s learned how to find success at work and at home and now coaches engineers to help them get promoted while designing a life they love. Resources and Links Unstuck Podcast Website: https://jayabbasi.me/podcast Zach White Website: https://oasisofcourage.com/ LinkedIn: https://www.linkedin.com/in/thezachwhite/ Instagram: https://www.instagram.com/oasisofcourage/ Facebook: https://www.facebook.com/zacharyowhite/ YouTube: https://www.youtube.com/@TheHappyEngineer Jay Abbasi Website: https://jayabbasi.me/ LinkedIn: https://www.linkedin.com/in/jayabbasi/ Instagram: https://www.instagram.com/jayabbasi_/ Facebook: https://www.facebook.com/thejayabbasi/ YouTube: https://www.youtube.com/@jayabbasipodcast

Meet Natalia. It’s 6 p.m. on a Friday, and she’s still at the office, gritting her teeth and holding back tears. She has just replied “yes” to her manager’s Slack message asking if the Monday presentation will be ready. She sees that the message was read, but received no response. Overworked and understaffed, Natalia feels increasingly underappreciated. Rewind to 5 a.m. that Friday. Natalia, a customer success manager at a Minneapolis media service provider, starts her day with a heavy heart. Living alone with her French bulldog, she’s consumed by her workload. After walking her dog, she heads to the office by 7 a.m. to prepare for the day. Determined to work on a crucial presentation for Monday, an urgent email from her manager about a customer complaint quickly diverts her attention. She listens to the call recording, drafts a response, and plans to meet with the representative who made the error. Her manager’s call further cuts into her preparation time. By 7:53 a.m., with no time left for the presentation, she rushes to the 8am meeting. The meetings feel unproductive, and earlier layoffs have forced everyone to shoulder more responsibilities without additional compensation or title changes. By the end of the day, Natalia is still at her desk, feeling like she’s on autopilot, juggling emails and meetings. Her manager’s lack of feedback leaves her feeling isolated. Jay sits down to explore Natalia’s situation, offering practical advice to improve her circumstances. He emphasizes setting focused work time, advocating for shorter, more efficient meetings, and managing additional responsibilities through clear communication and prioritization. This episode aims to provide actionable insights for listeners facing similar professional challenges, fostering a healthier work-life balance and overall well-being. In This Episode: (00:00) Natalia's story (01:25) Natalia's morning routine (02:46) Challenges faced during meetings (04:17) Mindset shift for personal well-being (06:42) Importance of deep work (09:56) Managing meeting times (11:39) Setting intentions in meetings (13:11) Addressing unsupportive managers (15:19) Setting boundaries at work (17:53) Reframing identity beyond work (19:14) Key insights and actionable takeaways (20:16) Setting non-negotiable focus time (21:08) Shortening meeting durations (21:08) Managing additional work requests (22:16) Teaser for next episode Notable Quotes [00:15] “She sees that the message is read but gets no reply. Overworked and understaffed, Natalia has never felt less appreciated.” — Jay Abbasi [04:17] “It can feel so overwhelming when the amount of work that is on your plate just seems insurmountable, and that's what I sense that Natalia is going through here.” — Jay Abbasi [13:11] “Assume positive intent with this manager. Don't assume that the manager is someone who's out to get you or doesn't care about you. Maybe the manager themselves have a lot on their plate and they're just not thinking it through.” — Jay Abbasi [20:16] “You are the CEO of your life; you can decide on that, and if other people around you are not accepting of it, either you have to socialize that back to them and get them on board with you, or you need to change your environment.” — Jay Abbasi [21:08] “Acknowledge what it is that they’re saying, then walk through the priorities, and ask, 'Do I take this on and have to reduce or let go of one of these other priorities, or should we delegate that?'” — Jay Abbasi Resources and Links Unstuck Podcast Website: https://jayabbasi.me/podcast Jay Abbasi Website: https://jayabbasi.me/ LinkedIn: https://www.linkedin.com/in/jayabbasi/ Instagram: https://www.instagram.com/jayabbasi_/ Facebook: https://web.facebook.com/profile.php?id=100009650444728&_rdc=1&_rdr YouTube: https://www.youtube.com/@jayabbasipodcast

Meet Bryant. He’s just landed a new Senior Director role at a pharmaceutical company, but instead of feeling elated, he’s staring out the window, consumed by nerves and self-doubt. Over the past 5 years, Bryant has faced 3 layoffs, each one forcing him to ask hard questions: What went wrong? Was it office politics, bad luck, or something he’s missing? Now, as he prepares for his new role, Bryant reflects on his past and wonders how to avoid repeating the same mistakes. He’s determined to find a new path to success. Jay sits down with Dr. Clara Seeger to uncover how Bryant can tackle his emotional hurdles and emerge as a more balanced leader. Dr. Seeger, a specialist in mindfulness and executive coaching, offers invaluable insights on managing emotions and enhancing leadership skills. Tune in to discover the power of sustainable well-being, self-compassion, and mindfulness practices in improving leadership effectiveness and overall emotional health. In This Episode: (00:00) Bryant’s story (01:11) Bryant's first layoff (01:41) COVID layoff (02:22) Realization after layoffs (02:47) Introduction of Dr. Clara Seeger (03:47) Clara's background in banking (08:31) Cultivating a balanced mind (09:40) Pursuit of happiness (14:35) Bryant's emotional struggles (16:59) Bryant's lack of self-awareness as a key issue in his leadership (20:04) Neuroscience of emotional triggers (23:46) Neuroplasticity and emotional regulation (25:13) Five finger breathing technique (27:22) The importance of redirecting attention (28:09) Self-compassion practices (30:14) Understanding cause and effect (33:25) Identifying with feelings (37:05) Formal vs. informal mindfulness practices (40:30) Recommended practices for Bryant (47:06) Maintaining awareness throughout the day (52:31) The habit of self-reflection (53:23) Insights on wellbeing (53:31) Self-awareness and triggers (54:51) Letting go of feelings (55:58) Five finger breathing technique (55:58) Three-step mindfulness practice (55:58) Maintaining a portion of attention on oneself during interactions Notable Quotes [25:47] “The beauty of this practice is that it really calms down your nervous system, which is obviously in a very heightened state when we are anxious and stressed.” — Dr. Clara Seeger [28:31] “One of the things that becomes a big issue for them is how harsh they are towards themselves, how they beat themselves up so much. Oh, you did it again. Oh, you're going to do it again. You're going to fail.” — Jay Abbasi [29:05] “Compassion practice is really important in the sense of getting in touch with the moment of suffering that is experiencing and noticing the judgments, and normalizing that, accepting that this is a moment of suffering.” — Dr. Clara Seeger [50:19] “When we are angry, look at the anger. Don't look at the person who's triggered the anger because they're only triggering. Turn our awareness back onto ourselves and say, what's happening in my own mind?” — Dr. Clara Seeger [53:31] “Sustainable well-being is something that we cultivate from within, with practices such as gratitude, mindfulness, and compassion.” — Jay Abbasi [55:58] “Bringing 10 to 20% of your attention to yourself throughout the day helps cultivate self-awareness and makes it habitual.” — Jay Abbasi Our Guest Dr. Clara Seeger is a distinguished accredited coach, corporate facilitator, speaker, and author. She partners with international companies and individuals to deliver transformative mindfulness interventions, cutting-edge neuroscience-based leadership development, and personalized executive coaching. Her work empowers leaders and teams to achieve exceptional growth and resilience in today’s dynamic environment. Resources and Links Unstuck Podcast Website Jay Abbasi Website LinkedIn Instagram Facebook YouTube Dr. Clara Seeger Website LinkedIn Mentioned Judson Brewer's YouTube Video on Five Finger Breathing Mindfulness at Work in a Week