In this reflective episode, Kamila speaks with Pat—a learning designer and mental health advocate—about how journaling and mindfulness practices help us face anxiety, regulate emotions, and rediscover inner stillness. Together, they respond to the 10% Happier podcast episode “Alchemize Your Anger and Anxiety” featuring Suleika Jaouad.🎙️ Timestamps:00:00 – Weather, wardrobes, and a warm intro02:00 – Pat’s story: From archaeology to andragogy & well-being08:00 – The power of journaling as self-regulation13:00 – Journaling prompts and journaling together17:00 – Facing illness, grief, and regaining agency22:00 – Why we resist pausing—and why we must26:00 – Safe spaces to feel, reflect, and let go28:00 – Other practices: MBSR, Zen, and mindfulness tools30:00 – Meditation misconceptions & letting go of control33:00 – Micro-exposure to silence and self35:00 – Final reflection: “Don’t wait until you’re forced to stop”✨ Listen to hear how pausing can be an act of reclaiming your time, presence, and self.

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