The Blueprint for Team Psychological Safety
If there’s one thing your team needs, it’s Psychological Safety. Because when each person in a team feels safe, they’re more likely to contribute, be proactive, and actually
10 Ways Psychological Safety Benefits Your Bottom Line
We often talk about how Psychological Safety is so beneficial to the people in the workplace… But how does it exactly help drive an organization’s success? 🤔 Here are 10 way
Creating a Supportive Work Environment
You know what’s the opposite of a psychologically safe environment? A defensive culture that’s filled with fear. So, think about this for a moment: Do you feel psychologically
Setting Boundaries: Say ‘No’ More
Ever caught yourself saying ‘yes’ to just about everything and then feeling overwhelmed? That’s where learning the power of a simple, two-letter word comes in –
Stress vs. Anxiety: Know The Difference
In our fast-paced world, it’s common to hear people talk about feeling stressed or anxious. But what’s the difference between stress and anxiety? Let’s talk about the
The Sleep-Stress Connection
Do you find yourself waking up feeling like this lately? Fatigued, disoriented, or anxious? Maybe even feeling a bit disheveled? 🤔 You see, my friend, our sleep has a HUGE effec
Navigating Hard Conversations at Work
Difficult conversations at work – they’re inevitable. They can get awkward, uncomfortable, and frustrating really fast. And I know, as much as we may want to avoid them, do
Everyday Stress Relief: 4 Quick Coping Strategies
Stress relief – it’s something we all need a little (or a lot) of in our daily lives. And guess what? I’ve got some tips that might just make dealing with stress a bi
Recognizing Stress & Its Hidden Costs
Stress is an expert at playing hide and seek in our daily lives. It can manifest in subtle, sometimes overlooked ways, impacting our emotional, cognitive, physical, and behavioral
Spotting the Culprits: Identifying Stressors
Stress can be sneaky…. It can creep up on you little by little and before you know it, you’re overwhelmed. 😩 Understanding what triggers your stress is key to not only m
The Dual Faces of Stress
We often talk about stress like it’s a bad thing. I mean, much of our content revolves around managing and reducing it, right? But there’s a good side to stress that we often o
What Is Stress? Let’s Talk.
Stress – it’s something we all experience. Whether at work or in our personal lives, we know that all too familiar feeling… It’s the headaches, tension, racing hearts, and
Navigating Hard Conversations at Work
Difficult conversations at work – they’re inevitable. They can get awkward, uncomfortable, and frustrating really fast. And I know, as much as we may want to avoid them, do
The Power of Diverse Teams
Workplaces are becoming more diverse than ever. And that’s an amazing thing. Diversity in teams can bring a wealth of perspectives, experiences, and ideas. But at the same time,
End Your Work Day With This
hen you finally wrap up a long day at work, what’s your go-to routine? Do you find yourself lingering at your desk, sneaking in ‘just a bit more’ work? Or maybe y
Conflict: The Power Of Respectful Communication
Conflict in the workplace – we’ve all been there, haven’t we? It can be stressful, frustrating, and at times, it feels like a scene straight out of a drama. 😬 But
Work-Life Harmony
In today’s stress-filled world, we may often encounter pressures that can throw us off “balance”. The overflow of responsibilities and tight timelines is a reality for many o
Creating Workplace Inclusivity
Ever walked into a room and felt like you just didn’t quite fit in? It’s like there’s an invisible barrier, and no matter how hard you try, you can’t break through. Not
Quick Tips for Time Management!
If there’s one thing we all dread, it’s deadlines. 😵💫 Maybe you find yourself staring at the calendar, feeling your heart race as the due dates loom closer. My friend, we
Innovate Freely: Building a Fearless Culture
Let’s face it – mistakes are inevitable, especially in the workplace. Making mistakes is a natural part of learning, working, and life in general. That’s why it’
Continuous Learning: Key to Team Empowerment
If there’s one thing we desperately need to improve ourselves, be that in our professions, hobbies, or businesses… It’s Learning. We ALL need it. It’s a crucial part of gro
Reframe Stress: Embrace the 10/90 Rule
Here’s the truth: Stress is unavoidable. We can’t control the events and situations that come our way, but what we can control, and what I’d argue is more important, is HOW w
Red Flags in Workplace Culture 🚩
There’s one element that sets great workplaces apart from the rest. And that’s psychological safety. When it’s alive and well in an organization, you may see a huge differenc
The Mind-Body Connection
You’ve felt it before – that rush of adrenaline when stress hits, or the stomach knots when anxiety looms. These aren’t just sudden feelings, they’re part of im
Daily Hurdles & Quick Resets
Picture this: You’re going through your day as usual, working on your daily tasks. But suddenly, a problem arises out of nowhere, pushing your focus out of balance. What happens
Drop Your Shoulders & Read This!
Stress can be sneaky… It has a way of creeping into our minds and bodies without us even realizing it. And as we go through days, weeks, and months, they can stay there and pile
The Power of Feedback
Notice how a simple “good job” can turn the whole day around? Or how a “let’s try this another way” can stick with you, nudging you towards a better v
Interrupt The Stress Cycle
Do you sometimes feel like you’re running on a hamster wheel of stress, where each day piles on more pressure than the last? You’re not alone, my friend. You see, stress is
Transforming Workplaces Into Fear-Free Zones
In any workplace, fear and uncertainty can come in without warning… And with it may come a set of negative effects. It can fill us with doubt, stop us from speaking up in meeting
Coping With Holiday Season Stress
The holiday season is coming, and you know what that means! Time with family and friends, moments to unwind by yourself, delicious food, and so much more. But amidst these joys, a
The Myth of Work-Life Balance
You know that feeling at the end of the day when you’re just staring at the pile of unopened personal emails or the unread messages on your phone, thinking about the work report
Prioritizing Mental Health at Work
With everyday deadlines and demands at work, it’s easy to lose track of something so important. Our Mental Health. Here’s the thing: Our minds need upkeep, just like any well-o
Implicit Bias: Our Silent Influencer
Have you ever caught yourself making a snap judgment about someone you barely knew? The thing is, we all do it. We all have biases, many of which we may not realize. Deep within th
The High-Cost of Lacking Psych Safety
What do you think makes a workplace great? It’s definitely more than the benefits, the pay, or the coffee machine that makes the best cup of coffee. It’s the feeling of
Rethinking Workplace Pressure & Well-Being
Feeling the weight of everyday work pressure? You’re not alone. After all, we live in a fast-paced world. Especially in today’s “hustle culture,” pressure often thrives in
These Kill Psychological Safety: The Common Pitfalls
Building psychological safety in an organization takes much hard work. And while we’ve talked about ways we can create psychological safety… It’s equally important to recogni
Navigating Workplace Challenges: Stressful Colleagues
Have you ever been caught off guard by a colleague’s stormy mood? It’s an open secret: Sometimes the most challenging part of work isn’t the work itself. It’s navig
Coping with Workplace Burnout
Ever felt like you’re constantly drained, despite getting a good night’s rest? This might be more than needing more rest, this could be a subtle sign of workplace burno
Workplace Inclusion & Psychological Safety
Have you ever found yourself in a situation where you felt out of place like you didn’t belong? Maybe you felt awkward and uncomfortable at times, right? And all you wanted to do
5 Ways Psychological Safety Helps Organizations
Hey there, If you need more help in understanding the value psychological safety can bring to your organization, let me paint you a picture… When psychological safety thrives in
Coping with Workplace Changes: A Guide to Preserving Psychological Safety
Change is what drives both people and organizations forward. Without it, things stay stagnant. But with it also comes a set of challenges for leaders and employees, like pressure,
Managing Stress & Creating Psychological Safety
We live in a fast-paced world. Especially in the workplace. Each day can present a new set of problems. With never-ending calls, emails, meetings, and more, on top of hours of work
The GIFT of Psychological Safety
If you need more help in understanding the value psychological safety can bring to your organization, let me paint you a picture… When psychological safety thrives in an orga
Rumors Unraveled: Strategies for Fostering Inclusivity & Belonging
You guys gossip at work? 👀 Because it might be killing the sense of psychological safety. This week, we’re exploring how gossip can impact psychological safety in the workplac
Self Care Isn’t Selfish
When was the last time you took care of yourself? For most people I work with, supporting others can usually be at the top of their list, but self-care should be JUST as important
Unveiling The Dark Side: How Being Taken Advantage of ERODES Psychological Safety
One of the gifts that results from being intentional about creating Psychological Safety is that employees feel more comfortable contributing ideas, sharing feedback, and taking ri
The Hidden Culprit: Stress & Its Impacts on Psychological Safety
Do you ever experience seasons where it’s really hard to stay productive? Times when nothing seems to get done right or on time? Does it sometimes drive you absolutely mad trying
The Cost of Caring for Others
Have you ever listened to someone tell you a stressful story and you end up having a physical reaction to THEIR story? Your heart rate speeds up, your hands get sweaty, and you can
Under the Bus: Harsh Words Kill Psychological Safety
Have you ever had someone publicly disrespect and embarrass you? It can be a really tough situation to navigate for everyone involved. This week I’m sharing a workplace scenario
Your Issues are in Your Tissues & Your Body is Warning You!!!
Has stress been keeping you up at night lately? Maybe because of a conflict with team members, an increase in workload, or maybe the Sunday scaries kicking in? With the amount of w
Toxic Positivity: The Downside of Forced Optimism
Do you think there’s such a thing as being “too positive”? I personally don’t. But, I do believe in reading the room and recognizing when positivity is forced, insincer
Surviving Zoom Fatigue: Keys to Thriving in a Virtual World
Have you experienced Zoom Fatigue? I wouldn’t be surprised if so. Many of us are still working remotely or taking more advantage of video conferencing as a way to communicate and
Beware of the Bite: Coping with Energy Vampires at Work
Do you work with any energy vampires? They can be THEE WORST. Some of us spend more time with our co-workers than our own families. So it can be really frustrating to leave the com
Breaking the Shame Cycle: Needing Support While Supporting Others
We really can’t help others if we are not taking care of ourselves first. This week’s scenario comes from our Demands & Support at Work Psychological Safety trainin
Overloaded & Overlooked: The Impact of Taking on More Than you Can Handle at Work
You ever get tired of people asking you to do more than you have the capacity to handle? First of all, that is the literal definition of stress and second of all, it can play a maj
EVERYBODY QUIT!!! :(
So I’ve been in and out of town for the past few weeks which has kept me away from my favorite coffee shop by my house. Well, I had some free time the other day, and I went over
The Magic of Mistakes
When’s the last time you admitted to making a mistake? Story time. Get your popcorn. Okay. So I was coworking the other day and witnessed an exchange where one leader
Psychological Safety Scenario #1 – Mental Health Ridicule
Ahhh! I’m so excited to share OUR FIRST SCENARIO for the Creating Psychological Safety newsletter. For those of you that don’t know, I facilitate training & develop resourc
Sunflowers & Psychological Safety at Work
Have you ever heard of Sunflower Bias? My Dissertation chair mentioned this to me the other day. It turns out that we can learn a lot about Psychological Safety by considering how
3 Reasons For Psychological Safety At Work
Welcome back! I’m really excited to dive into this content with you and start this conversation about what it means to feel psychologically safe at work. The other da
MANAGING TEACHER STRESS
This article includes FREE printables and resources for Educators.
GRATITUDE ACTIVITIES FOR STUDENTS
This article includes FREE printables and resources for Educators.
AFFIRMATIONS AND POSITIVE PERSPECTIVE BUILDING FOR STUDENTS
This article includes FREE printables and resources for Educators.
JOURNALING FOR STUDENTS
This article includes FREE printables and resources for Educators. If you aren’t having students journal in your classroom, now’s the time to consider starting! Making time for
BREATHING EXERCISES IN THE CLASSROOM
This article includes FREE printables and resources for Educators.
Breathing Exercises: Should I breathe through my nose or mouth?
Nose vs. Mouth? When it comes to my breathing practice, should I be breathing through my nose or through my mouth? This is one of those questions I get a lot when facilitat
Breathing Exercises: Should I Open or Close My Eyes
Should you keep your eyes opened or closed during breathing exercises? My answer: It depends. There’s some pros and cons to both, so you have to decide for yourself which
Breathing Exercises: What if Sitting Makes Me Anxious?
You know I love my breathing exercises! But is there anyone out there who struggles with sitting completely still and focusing on nothing but your breath? I’ve found that
Coping with Burnout
Burnout is the emotional and physical exhaustion you may experience when you’re starting to feel powerless, overwhelmed, and have low satisfaction with the work you’re doing.
Discovering The Mako Method™ (Our Framework for Managing Stress)
New Year – Same Me. The New Year isn’t about reinventing myself. But it is a great time to reintroduce myself, and for all of us, it’s a great time for re-evalua
Low Impact Debriefing
Do you ever feel like by the end of the day you’ve collected a bunch of stories you just HAVE to share? When your work involves helping others, there’s a high probability
Establishing & Enforcing Boundaries for Helping Professionals
As a caregiver or helping professional, you give a lot of yourself to the people you serve. You give your TIME, your ATTENTION, your EMPATHY, your PATIENCE, and COMPAS
Breathing Exercises: How Should I Sit?
Okay, so you know breathing exercises can help you calm down and get to a place where you can think critically and clearly about how to best respond to the stressful situations aro
The Power of Perspective
Once you know your stressors, there’s a powerful tool you can use to help you cope with that stress. This tool can have a HUGE impact on your life. But – this tool can
Breathing Exercises: How Often Should I Practice?
Watch this video for more strategies! THE MAKO METHOD™ RESOURCE GUIDES Feeling stressed out & psychologically unsafe at work? Check out our guides! The Mako Method™ Resourc
Warning Signs
We know how to read a lot of warning signs… So why do we often ignore the most important warning signs around us: Our body’s warning signs of stress! One of th
Work Life Balance
Do you feel like managing your work schedule and personal life is a constant juggling act and you’re one false move away from dropping it all? We often talk about trying to
You Can’t Pour From an Empty Cup
You can’t pour from an empty cup. So I want to know, how much is in your cup right now? We talk a lot about serving others – but what I’m NOT hearing enough of is t
Coping with Change and Uncertainty
Surges in COVID cases, holiday plans still up in the air, constant changes at work, is anyone else feeling completely overwhelmed by All. This. Uncertainty?! It’s bee
What is Self-Care
I stress the importance of self-care a lot. It’s absolutely crucial for managing your stress. But here’s an important reminder: Self-care is about what work
The 10/90 Rule for Managing Stress
Ever feel like you’re just trying to stay afloat? Like you constantly find yourself uttering words that start with the letters… WTF… I want to introduce you to a
Neurophysiology of Serving Others
Have you ever listened to someone tell you a stressful story and you end up having a PHYSICAL reaction to their story? Your heart rate speeds up, your hands get sweaty, and you can
Manifesting the Perfect Day
It’s that time of the year! People are discussing goals, dreams, and resolutions for the new year. But how often do you set a resolution on January 1st, and it’s out the window
When Manifesting Isn’t Working
We’ve all had goals we wanted to accomplish that didn’t come true. When you have something you REALLY want and you don’t see it – I know how easy it is to get discourag
Identifying Stressors
Because I’m a stress management consultant, people tend to assume I’ve always had a handle on coping with my own stress. But if I’m being honest, I haven’t always resp
3 Easy Strategies You Can Use to Protect Yourself From Secondhand Stress
Just like how you protect your immune system from secondhand smoke by hanging out in non-smoking areas, you also need to find strategies to protect your emotional immune system. He
What Is Secondary Stress?
The thing is, as human beings, we can quite literally pick up on and absorb one another’s emotions, just like we can take in secondhand smoke.
Are You At Risk For Secondary Stress?
Caretakers, mental health professionals, health care workers, social workers, officers and teachers among others all belong to at-risk groups.
Why You Should Practice Mindfulness
To be mindful means to be fully aware of the present moment without judgement of your feelings, thoughts, and behaviors. Mindfulness is linked to reducing feelings of anxiety, stre
Benefits of Affirmations
When something threatens our sense of adequacy, stress levels rise and self-protective reactions may take place that ultimately hinders performance and growth. Research shows, howe
3 Ways to Strengthen Your Positive Perspective
Sometimes it’s helpful to practice looking at things from an alternate point of view. If we can change the way we see things, we can change the way we respond. Look here for ways
Benefits of Journaling
When we write and express our feelings we can reduce amygdala activity, which is the brain’s emotional center and engage our thinking brain. This is why our feelings of sadness,
Benefits of Gratitude
Gratitude has been proven to increase well-being by improving mental and physical health, sleep quality, relationships, self-esteem, building empathy, and more. Learn more about th
10 Gratitude Journaling Prompts
Expressing gratitude can help you shift away from negative or toxic emotions towards positive emotions. If you are interested in keeping a gratitude journal but need help with what
Sun Breath
Sun breaths are great for when you want to feel more calm. These are great because they can be done discreetly but still have an incredible impact on your emotional state.
Shoulder Movements
Shoulder movements are great for when we want to feel more calm. Shoulder movements can release tension, pain, and tightness in the neck and shoulders while improving posture and f
Neck Movements
Intentional movements with the neck help to lighten the head for those who spend long hours seated at desks or working the kind of job that puts excess strain on the neck and shoul
Benefits of Breathing
When we’re stressed, we can use our breath to stay level headed and to help change our mood. We may not be able to change the situation, but we can use our breath to not be so st
3 Ways to Have a More Effective Affirmation Practice
Affirmations can help you challenge and overcome self-sabotaging and negative thoughts. This type of positive self-talk can also lower anxiety and increase feelings of self worth a
Jotting Down The Good
One of the ways you can shift your mind out of the negative is by gratitude journaling. Many people have found this really works. Find tips and suggestions about starting your grat
Your Best Self Journaling Exercise
Journaling has many benefits. One of which is that journaling can help improve your sense of self awareness, which can have a positive impact on social relationships. Check out the
3 Ways to Practice Gratitude
Practice finding the silver lining. The more we practice gratitude, the easier it is to remain positive during stressful situations. Try these three exercises to help guide your gr
Surviving Storms
This weeks #MindfulMoment is about finding the strength to survive the storms life throws at you.
My #1 Fan
I always heard people say the entrepreneurial journey was a lonely one and I kind of rolled my eyes like “yeah, okay.. Why are people so sensitive”.
Unhelpful Patterns of Thinking
Positive thinking is important for success in all areas. Avoid these negative patterns of thinking to avoid falling into a downward spiral of negativity.
Stress & The Stress Response
Learn about stress, the stress response, and why we need to manage it.
Body Tension & Progressive Relaxation
THE MAKO METHOD™ RESOURCE GUIDES Feeling stressed out & psychologically unsafe at work? Check out our guides! The Mako Method™ Resource Guide for Stress Management Download
4-7-8 Breathing Exercise
When you're stressed, your breathing can become very shallow which is breeding grounds for an excess of carbon dioxide in your tissues, which can ultimately lead to disease.
Belly Breathing
The diaphragm is a large, dome-shaped muscle that sits at the base of the lungs. It is the most efficient muscle for breathing.
Equal Breathing Exercise
Equal breathing helps you to relax, focus, and be present. Try this equal breathing exercise when you're feeling anxious.
Your Brain on Mindfulness
Neuroplasticity highlights the idea that our brains are constantly being reshaped throughout our lives through our experiences and our thoughts. This means by cultivating a self ca
ABC’s of Stress
Click here for a lesson on perspective building.
Journal Prompts for Focusing Inward vs. Focusing Outward
You always have the ability to focus outward or focus inward. Focusing outward means paying attention to what’s happening around you.
Journal Prompts for Watching Your Thoughts
Sometimes we tell ourselves about how good or bad we are, about what we can or can’t do, or about other people. The more we are aware of these thoughts, especially the negative o
Journal Prompts for Managing Thoughts & Feelings
Your thoughts and feelings are always changing. It’s important to know this because when you’re feeling angry or sad, you know that you won’t always feel that way. Reflect on
#GRATEFUL4
Try initiating this 7 day challenge of gratitude and positivity. Each day, work to do something to show gratitude for all that you have and be positive. That means carving out some
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How to Have The Best Vacation
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