Mindful in 5 Podcast

Cope in the Dark

• Spiwe Jefferson • Season 4 • Episode 101

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0:00 | 7:11

If you're trying to cope with a "Dark" season in your career, this episode is for you. This is a phase many encounter but few confront.

This week we delve deep into the profound teachings of Lev Vygotsky and the insightful Learning Zone Model by Tom Senninger. Dive into the mysterious depths where feelings of overwhelm and self-doubt lurk, echoing the challenges and anxieties faced by countless professionals.

Yet, amidst this darkness shines the compassionate beacon of Tara Brach's RAIN technique. It's a peaceful, step-by-step mindfulness tool that helps us navigate the stormy seas of overwhelming emotions with determined grace. By understanding and addressing our feelings, we empower ourselves to emerge from the dark with clarity and confidence. Whether you're battling imposter syndrome or simply seeking guidance through challenging times, let RAIN be your guiding light.

Dive in, discover, and be inspired to navigate life's challenges with empathy and resilience. Join us on this enlightening journey, and let's bring clarity to the darkest of times.

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More Links and Resources


TITLE: COPE IN THE DARK

SUMMARY KEYWORDS

Mindfulness, Dark Season, RAIN Technique, Emotional Navigation, Self-Compassion

TRANSCRIPT

0:00 Hello and welcome to Mindful in 5, helping you discover your peaceful path. I'm your host Spiwe Jefferson, author of the Mindful in 5 book series. 


0:15 Today our topic is Cope in the Dark. We are delving into a subject many professionals experience but seldom address openly, although I think this is changing nowadays. We are talking today about the Dark season of our careers (suspense). What is the dark phase, and how can mindfulness be our beacon during these challenging times?


0:47 The lives of the characters in the Mindful in 5 books are viewed through the lens of three seasons: Dark, Dawn, and Day. These  concepts trace their origins to psychologist Lev Vygotsky’s Zone of Proximal Development. This was later adapted by German pedagogue Tom Senninger into the Learning Zone Model. This model divides the human experience and learning into three distinct zones: The Comfort Zone, the Learning Zone, and the Panic Zone. 


1:27 In the context of our professional life, the Dark season of the employee lifecycle correlates to Senninger’s panic zone. It’s where you might feel overwhelmed, stressed, on the verge of giving up, or even consider 'quiet quitting', mentally checking out even though you’re still on the job. This can be triggered by any number of things, including stress at home, challenges at work, or any number of things that might impact you negatively and leave you struggling to find your joy.


2:04 So, how do we navigate through this Dark season? It is easy to either cling to past regrets or leap ahead to future anxieties. And we are often the worst judges of ourselves. Imposter syndrome can be hard to shake and you might feel useless and worthless.


02:26 Enter the RAIN technique. It was developed by meditation expert and psychologist Tara Brach. It  is a mindfulness tool designed to help individuals navigate challenging emotions with a gentle, compassionate approach.


RAIN stands for Recognize, Allow, Investigate, and Nurture. Each step has a distinct purpose to guide you in understanding and addressing your emotions with empathy. So let’s start with the R in RAIN.


03:06 Recognize allows you to consciously identify and name the emotion you're experiencing. If you're sensing anxiety, you'd mentally note, Anxiety is here. Now I personally advocate saying something like anxiety is here rather than I am anxious because you are not your emotion. Separating yourself from emotion allows you to not be consumed by it and to observe it more objectively. So, here we are.


03:45 The next step in the sequence is Allow. So here, instead of pushing the emotion away or being overwhelmed by it, you give it space. Essentially, you tell yourself things like, "It's natural to feel this way." Anxiety is here and that’s okay.”


04:08 Now we move on to the I - Investigate. This is where you delve deeper into the emotion. With an inquisitive and non-critical mindset, you explore the roots and manifestations of the feeling. I like to say that mindfulness is all about being present in the moment without judgment. And throughout this RAIN technique, you see that you are setting aside judgments. You’re not saying things to yourself like “I shouldn’t be feeling this way.” You are allowing the feelings to happen. And so now we are investigating these feelings that we have recognized and allowed. So you can ask yourself questions like, "What led to this feeling?" or "How is this emotion reflecting in my physical sensations?" Does it feel like butterflies in my belly? Heat in my neck? Tension in my shoulders? Where is this anxiety showing up in my body and how is it showing up? Exploring and examining how the emotion is impacting your body can be insightful.


05:18 Lastly, the N in RAIN stands for Nurture. This emphasizes self-compassion because as I said we are often the worst judges of ourselves, and mindfulness is all about being present in the moment without judgment. So, treat yourself with the same warmth and understanding that you would offer a friend in a similar situation. Affirmations like, "I deserve kindness right now," or "I am here for you," you can say that to yourself. That can be self-soothing.


05:54 In essence, the RAIN method offers a structured yet gentle pathway to navigate and address complex emotions with understanding and self-care. The next time you find yourself feeling blue, try a little RAIN. Thank you for listening. Let’s meet again next week and unpack another mindfulness technique you can use. Until then this is Spiwe saying be mindful and be well.


James@DiscovertheVoice

06:26 Thank you for listening to Mindful in 5. If you enjoyed it, share it with a friend. Follow and rate it on your favorite podcast platform. Pick up your signed copy of the book in journal from SpiweJefferson.com or unsigned copies from Amazon, Barnes and Noble or wherever you get your books. Visit SpiweJefferson.com to download sample chapters of the book, watch videos and become a mindful ninja. Join us on the LinkedIn Mindful in 5 group and share your thoughts. Until next time, be mindful and be well.