The Quiet Warrior Podcast with Serena Low

Hosted by Serena Low, Introvert Coach for Quiet Achievers and Quiet Warriors

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148

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Aug 2026

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About the show

Are you an introvert who is tired of hearing that you're too quiet, need to speak up more, or that you lack executive presence and are not ready for promotion? Your host is Serena Low, and her life’s purpose is to help quiet achievers become Quiet Warriors who can speak - lead - and act decisively when called upon, without changing the essence of who you are. As a trauma-informed introvert coach, certified Root-Cause Therapy practitioner, certified Social + Emotional Intelligence Coach, and author of the Amazon Bestseller, The Hero Within: Reinvent Your Life One New Chapter at a Time, Serena is passionate about helping introverts and quiet achievers minimise: - imposter syndrome, - overthinking, - perfectionism, - low self-worth, - people pleasing, - fear of public speaking, and other common introvert challenges. Tune in every week for practical tips and inspirational stories about how to thrive as an introvert in a noisy and overstimulating world.

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August 16, 202647 min

148. Can Hypnotherapy Heal Childhood Trauma, Anxiety & Limiting Beliefs? | Craig Meriwether

Can hypnotherapy help heal childhood trauma? Does it work for anxiety? Can it change your personality—or simply help you understand yourself more deeply? In this episode of The Quiet Warrior Podcast, Serena Low speaks with clinical hypnotherapist Craig Meriwether about the science, misconceptions and practical applications of hypnotherapy. Craig explains how subconscious beliefs formed in childhood can continue influencing confidence, relationships, anxiety and emotional wellbeing long into adulthood. He also addresses common myths about hypnosis, including whether people lose control, whether everyone can be hypnotised and how hypnotherapy differs from stage hypnosis. If you've ever felt intellectually aware of your patterns but unable to change them, this conversation explores why lasting change often happens beneath conscious awareness. Questions Answered in This Episode What is clinical hypnotherapy? How does hypnotherapy work? Can hypnotherapy help anxiety? Can hypnotherapy help childhood trauma? Does hypnotherapy change your personality? Is hypnotherapy safe? Can hypnotherapy help introverts? What is the difference between hypnosis and stage hypnosis? Why do subconscious beliefs affect adult behaviour? How many hypnotherapy sessions do most people need? Key Takeaways Hypnotherapy is a collaborative process—not mind control. The subconscious mind often develops protective strategies during childhood that continue into adulthood. Anxiety and fear can be viewed as protective responses rather than personal flaws. Healing often involves updating subconscious beliefs that no longer serve us. Trust, safety and client autonomy are essential components of effective hypnotherapy. Chapters (approx) 00:00 Introduction to Craig Meriwether 02:15 Craig's journey through anxiety and depression 06:30 What hypnotherapy actually is 12:30 Myths about hypnosis and stage hypnosis 18:00 Can everyone be hypnotised? 27:00 Conscious vs subconscious mind 33:00 Why childhood experiences shape adult behaviour 36:30 Can hypnotherapy help introverts and social anxiety? 42:00 Serena's biggest insights from the conversation About Craig Meriwether Craig Meriwether is a clinical hypnotherapist who helps people work through anxiety, trauma, confidence issues and subconscious patterns that may be preventing them from living the life they want. Connect with Craig https://releasethepast.com About The Quiet Warrior Podcast The Quiet Warrior Podcast is a show for introverted professionals navigating visibility challenges and what leadership looks like when you’re quiet by nature. If this episode resonated, please rate and review the show on your listening app. Your support helps more introverts become Quiet Warriors. Work with Serena Host Serena Low is a trauma-informed coach and former lawyer who brings lived experience to every conversation, meeting quiet women leaders at the edge of The Transition and guiding them towards clarity and congruence. Book a paid Diagnostic Call with Serena to determine if your next career move is stay/go: https://calendly.com/serenalow/diagnostic-call Work with Serena Low at serenalow.com.au. Loved this episode? Leave a review to help other Quiet Warriors find the show. T his episode was edited by Aura House Productions

August 9, 202640 min

147. The Game of Ten — Steve Barton on Letting Go, Compassionate Detachment, and How to Stop Chasing Perfection

There is a particular grief that comes with outgrowing the people who once matched your pace, and no one tells you it is allowed to hurt and be right at the same time. In this conversation, Serena Low sits down with executive coach and author Steve Barton, creator of the Game of Ten framework, to explore what happens when old friendships fall away, old certainties dissolve, and the question underneath it resurfaces — am I enough as I am, right now, before I fix any thing? Barton, who built a family flower business from $200,000 to $2 million before a mental health awakening changed the course of his life, shares the concept of compassionate detachment (which he calls Tenkaré) as a way to care fully without absorbing other people's pain, and explains why chasing perfection is, in his words, a cat chasing its own tail. This is a conversation for the reader still in the messy middle of becoming who they already are. Questions Answered What is the Game of Ten framework and what does it mean to "already be a 10"? What is compassionate detachment, and why did Steve Barton coin the word Tenkaré? Why do friendships and relationships fall away during a period of personal growth? What is the difference between letting go of a person and letting go of a thought about that person? Are introversion and extroversion fixed traits, or learned responses to early conditioning? Why does the chase for perfection never resolve? How can helpers, coaches, and therapists avoid taking on other people's pain as their own? Key Takeaways Outgrowing someone you love does not make you disloyal. It means you grew, and the grief that comes with that is allowed to exist without being fixed. Regrets and mistakes are not identity. The exhausting work of trying to earn approval assumes the two are the same thing - they never were. Compassionate detachment is not coldness. It is the boundary that lets a coach, therapist, or caregiver keep showing up without absorbing what was never theirs to carry. Introversion and extroversion were shaped early, in what got praised and what got silenced as a child; they are not fixed at birth. Letting go is not about the person, the place, or what happened. It is about releasing the thoughts still looping about them, and doing it for yourself, not for their apology. Perfectionism has no finish line because there was never a race. Chapters (approx.) 00:00 — Welcome and introduction to Steve Barton 01:20 — From the family flower shop to a $2 million business 04:14 — The awakening: therapy, mental health, and what changed 09:05 — When growth means people fall away 09:54 — The train analogy: still on board as people come and go 12:41 — Introducing the Game of Ten: you are the carrot, not the stick 14:59 — Why we're afraid to be loved, and how thoughts became identity 21:59 — Surrender and the hardest, most freeing thing: being yourself 24:26 — Introversion, extroversion, and how personality gets conditioned 27:16 — Compassionate detachment and the birth of "Tenkaré" 33:19 — Skill versus identity: why perfectionism never ends 36:37 — Awareness as the key that unlocks the chains 37:04 — Where to find Steve: website, book, and LinkedIn 39:31 — Closing thoughts About Steve Barton Steve Barton is an executive coach, author, and creator of the Game of Ten, an awareness-based framework that helps leaders operate with greater clarity, confidence, and performance. He brings over 47 years of real-world business experience, having grown a company from $200,000 to $2 million in annual revenue. His work blends practical business strategy with a deep understanding of human awareness, decision-making, and emotional intelligence. Steve is co-author of The Father, the Son, and the Aha Moment and is currently writing his next book on the mindset, emotional clarity, and inner alignment needed to succeed in both business and life. If this conversation resonated with you and you want to learn more about reducing or ridding yourself of fear, self-doubt, guilt and shame and to learn more about The Game of Ten, schedule a Discovery Call with Steve at www.stevebartoncoaching.com . About The Quiet Warrior Podcast The Quiet Warrior Podcast is a show for introverted professional women navigating visibility, leadership, and career and personal growth. If this episode resonated, please rate and review the show on your listening app. Your support helps more introverts become Quiet Warriors. Work with Serena Host Serena Low is a trauma-informed coach and former lawyer who brings lived experience to every conversation, meeting listeners at the edge of The Transition and guiding them towards clarity and congruence. Book a paid Diagnostic Call with Serena to determine if your next career move is stay/go: https://calendly.com/serenalow/diagnostic-call Work with Serena Low at serenalow.com.au. Loved this episode? Leave a review to help other Quiet Warriors find the show. T his episode was edited by Aura House Productions

July 26, 202645 min

146. Letting Go of the Stone You Didn't Bring: A Pilgrimage Through Grief, Loss, and Transition (Alexander Ee)

There is a particular kind of stiffness that comes from believing your intellect is the only thing that will get you through. You put forward the version of yourself that has the answers, the version that never lets the mask slip, because somewhere along the way you learned that being seen as capable was the same thing as being safe. Then life takes the choice out of your hands. A cancer diagnosis. A five-year survival window. A 925-kilometer walk across France and Spain with nothing but a change of clothes and a set of questions you thought you had already answered. This week's guest is Alexander Ee, a former lawyer, management consultant, and corporate real estate executive who left a decades-long career in the boardroom to walk the Camino de Santiago after losing his wife, Regina, to cancer. What began as an attempt to outrun grief became something closer to a reckoning: with the mask of competence he had worn since childhood, with what it means to let people see him without it, and with a small stone he almost didn't pick up. Alexander shares the story behind his book, A Glimpse of Heaven , and what quiet courage actually looks like when the applause isn't the point. Questions Answered in This Episode What is the Camino de Santiago, and why do people walk it after loss? How do you know when you're performing competence instead of being yourself? What does the "stone tradition" at Cruz de Ferro mean, and why is it hard to let go? How does faith help someone process grief and rebuild a sense of purpose? Why do quiet, retiring people sometimes step forward when it matters most? What can someone navigating grief or a major life transition take away from this story? Key Takeaways The exhaustion of always having to look like you have the answers, and the relief of finally letting that go Realizing that the friends who saw every flaw were the ones who made you feel most accepted The strange, almost physical weight of carrying something you haven't admitted you need to release Discovering that purpose doesn't arrive as a plan, it arrives as a talent you're willing to lend to someone else Watching a quiet, retiring friend step into the spotlight exactly when the moment called for it, and realizing that same courage lives in all of us Learning to take grief one day at a time, rather than trying to picture an entire life without the person in it Notable Quote "You can command your fingers to open, and then they don't." Chapter Approximate Timestamps 00:00 – Introduction to Alexander Ee 00:53 – From law to consulting to corporate real estate 02:08 – His wife Regina's cancer diagnosis and the decision to stay home 04:48 – Rediscovering faith through prayer and humility 08:27 – What really inspired the Camino de Santiago 11:34 – Dropping the mask: discovering he was "quite likable" 19:51 – The stone he almost didn't bring, and letting go at Cruz de Ferro 26:05 – How grief still resurfaces, and where he finds comfort 28:19 – Finding purpose through talents used for others 31:09 – Money, achievement, and mistaking identity for what doesn't last 36:23 – Turning an annual pilgrimage into a fundraiser 37:15 – Community, quiet courage, and the ethos of the Quiet Warrior 39:33 – The friend who stepped up when it mattered 42:12 – A message for anyone navigating grief or transition 43:34 – Alex’s book, A Glimpse of Heaven: Grief, Self and Community on the Camino About the Guest Alexander Ee is a former lawyer, management consultant, and corporate real estate executive based in Singapore. After the passing of his wife, Regina, he walked the 925-kilometer Camino de Santiago, an experience that led him to write A Glimpse of Heaven: Grief, Self and Community on the Camino , currently available in bookstores in Singapore. He has since completed the pilgrimage three times and now works for a Singapore charity, with this year's walk serving as a fundraiser. About the Host Serena Low I'm Serena Low, former lawyer turned Root-Cause Coach, and I work with professional women on one question: should you stay and rebuild, or leave on your own terms. It starts with one Diagnostic Call, where we get underneath the stress to what's actually driving it — the root cause beneath the symptoms. Book your call HERE . Enjoyed this episode? Leave a review on your listening app to let us know what you enjoyed. Share this episode with someone who’s walking through grief and transition. Work with Serena Low at serenalow.com.au. Loved this episode? Leave a review to help other Quiet Warriors find the show. T his episode was edited by Aura House Productions

July 19, 202640 min

145. How an Introvert Built a Sustainable Business Around Books, Conversation, and Women’s Financial Literacy (Jennifer Kornoely)

Jennifer Kornoely didn't choose to leave corporate. The choice was made for her. She was meeting every goal, delivering every metric — and her manager let her go anyway. Because he could. A single mum with no severance, no safety net, and suddenly no income. What she did next wasn't a triumphant pivot. It was a survival decision that slowly became something she chose. In this episode, Jennifer shares how she went from real estate photographer who didn't know what she didn't know, to the founder of She Reads She Leads — an online book club and community for women who are done waiting for someone to hand them the financial and business knowledge they were never taught. This conversation is for you if you've ever wondered: why does everyone else seem to know how this works — and why didn't anyone tell me? What We Talk About The moment everything was taken away Jennifer was performing well. She was hitting all her numbers. And she was still let go — because a man didn't like her and had the power to act on it. She talks honestly about what it feels like when your income, your health insurance, and your professional identity disappear overnight — and why this story is far more common than women are willing to admit. What you don't know until you start Photography was the skill. But pricing, client contracts, pitching a major brokerage, knowing which clients to avoid — none of that came with the camera. Jennifer names the invisible gap between being brilliant at your craft and actually running a business. It's not a confidence gap. It's a knowledge gap. And no one hands you the curriculum. How audiobooks in empty houses changed everything Doing solo real estate photography means hours of silence. Jennifer started filling that silence with personal finance audiobooks. Ideas took root. Conversations shifted. She started asking better questions of the women around her — and realizing she wasn't the only one hungry for this. Why women need community — not just mentors There's a difference between learning from someone and learning with someone. Jennifer found that the real breakthroughs in her community happened not in the expert-to-student moments, but in the Zoom calls where a woman said I feel like I'm behind — and three other women immediately said you're not. Here's what I did. Building a community as an introvert Jennifer didn't want to be center stage. She didn't want to be pitching to ten people a day. So she built something that fits who she actually is: smaller groups, intentional relationships, facilitated conversation rather than performance. She talks about the 30 seconds of discomfort at a networking event that leads to a one-on-one — and why that's a strategy, not just a consolation prize. Women as multipliers When Jennifer says women don't just grow what they're given — they multiply it — she means it practically. Better investors. Better savers. Better negotiators. And yet: messaged from scarcity instead of abundance. Told to clip coupons while men are told to dominate markets. This conversation names that gap directly. Why entrepreneurial thinking belongs to everyone — even if you love your job Jennifer makes a case that hits differently in this job market: don't wait until you need these skills to build them. If you lost your income tomorrow, would you know how to replace it? The answer to that question is worth sitting with. Three Starter Books for Women and Money Jennifer recommends these three books as the foundation - read all three before moving to investing or business finance. The Financial Feminist — Tori Dunlap On gender inequality in money, and why financial messaging has always been different for women. Rich AF — Vivian Tu On evolving from financial basics into wealth-building — from someone who spent years watching how high-net-worth people actually think and operate. Get Good with Money — Tiffany Aliche On budgeting and tracking with intention, not shame. Because you can't improve what you don't understand. All three are written by millennial women, all three are active on social media, and all three make this knowledge accessible in a way the previous generation of finance advice never did. Connect with Jennifer She Reads She Leads Download Jennifer's free resource : the three best books across six business categories — personal finance, wealth building, networking, outsourcing, and more. Join the She Reads She Leads Book Club for ongoing conversation between monthly Zoom sessions. Work with Serena Low I work with quiet women leaders in loud corporate spaces that reward extroversion. For trauma-informed guidance on how to be visible and get the recognition you deserve without depleting or draining yourself, visit serenalow.com.au . Enjoyed this episode? Leave a review on your listening app so more introverts can find The Quiet Warrior Podcast. Work with Serena Low at serenalow.com.au. Loved this episode? Leave a review to help other Quiet Warriors find the show. T his episode was edited by Aura House Productions

July 12, 202642 min

144. How Introverts Can Outperform Everyone Else — And Why AI Must Serve Humanity First | James Lang

What does it look like to build a life and a business with purpose - when time is finite? James Lang is the Managing Partner of OverLang Venture Partners, a venture firm building proprietary AI infrastructure that accelerates company growth while protecting the human capital inside each organisation. Before that, James served as COO of a medtech startup where he grew revenue past $20 million and built a team of 60 from the ground up. He's a self-described introvert, a late-diagnosed autistic, and someone navigating a serious health condition — with remarkable clarity and candour about what truly matters. This conversation is raw, honest, and unexpectedly profound. James shares what a military upbringing and chronic illness taught him about pushing forward — not through willpower alone, but through the people you choose to bring with you. We talk about chosen family, legacy, and why the most powerful career move you can make is becoming someone who genuinely shows up for others. We also dig into AI — not the hype, but a harder question. Key Learnings: Why James believes the greatest competitive edge an introvert has is caring more than anyone else in the room What it means to be a "magnet" for good people — and how to build your chosen family intentionally Navigating serious health challenges without losing sight of purpose or progress How James discovered late in life that he is on the autism spectrum — and what shifted when he did The philosophy behind OverLang's approach to AI: building technology that reflects and enhances our humanity rather than replacing it Why legacy isn't about the dollars — it's about who you took with you If AI is built in our image, whose image is that, and what does it mean for the rest of us? If you've ever felt like your quiet nature was holding you back, or wondered whether your careful, deep way of doing things is actually your greatest strength — this episode is for you. Enjoyed this episode? Leave a review on your listening app so more introverts can find The Quiet Warrior Podcast. Connect with James Lang Connect with James Lang Overlang Venture Partners Work with Serena Low For trauma-informed guidance on how to be a visible introvert at work without depleting or draining yourself, visit serenalow.com.au . Work with Serena Low at serenalow.com.au. Loved this episode? Leave a review to help other Quiet Warriors find the show. T his episode was edited by Aura House Productions

July 5, 202634 min

143. From Execution to Executive: How Introverted Women in Tech Get Promoted (Limor Bergman Gross)

If you've ever been told to "be more strategic" with no explanation of what that actually means — this episode is for you. Limor Bergman Gross spent 20+ years leading engineering organisations across continents before making the leap to executive leadership herself. Now she coaches ambitious women in tech to do the same. In this conversation, she gets real about the patterns that keep talented women stuck — people-pleasing, hiding achievements, staying rigidly inside their job description — and shares the practical strategies that actually work. We also dig into what it looks like to expand (not just "break out of") your comfort zone, how to say no without using the word no, and why protecting your time and energy isn't selfish — it's strategic. Whether you're climbing toward a promotion or trying to lead more sustainably, there's something here for you. Key Topics How Limor broke through from first-line manager to executive — and what "be more strategic" really means Introverts, permission-seeking, and taking initiative without going rogue Expanding vs. "stepping outside" your comfort zone: – the reframe Why you should say yes first and figure it out later What leaders can do to create inclusive spaces for quiet people Patterns Limor sees holding women in tech back — and how to shift them How to say no without the word "no" — a practical script Why overcommitting is bad for your employer too It's not just how much you do — it's what you do and the impact it creates Limor's closing message to every introvert About Limor Bergman Gross Limor is a former Director of Engineering with 20+ years in tech, having led engineering teams across continents. She now coaches ambitious women in tech into leadership roles and speaks globally on leadership, influence, and visibility. She is also the host of the From a Woman to a Leader podcast. 🔗 Connect with Limor on LinkedIn 🎙️ From a Woman to a Leader podcast Enjoyed this episode? Leave a review on your listening app. For Serena’s guidance on how to be a Visible Introvert without performing extroversion, visit serenalow.com.au . Work with Serena Low at serenalow.com.au. Loved this episode? Leave a review to help other Quiet Warriors find the show. T his episode was edited by Aura House Productions

June 28, 202634 min

142. Why Introverts Are Still Being Passed Over for Leadership — with David Boroughs

What if being overlooked at work had nothing to do with your performance — and everything to do with a bias so embedded in workplace culture that most people don't even recognise it as bias at all? David Boroughs spent 30 years navigating corporate America as an introvert. He received top performance rankings and was still told, repeatedly, that he wasn't visible enough. Near the end of his career, that contradiction became an epiphany: it wasn't him that was broken. It was the culture. Now retired, David is an author and advocate for personality type inclusion. We talk about what it costs to mask your introversion, why the burden of change cannot keep falling on the individual, and what leaders can practically do to create cultures where introverts thrive as their authentic selves. We also explore the Anxiety High book series — a fiction series for introverted teenagers that David co-authored with his son, Joshua — and why it's finding just as much resonance with parents, teachers, and school counsellors. In this episode: What "personality type bias" is — unconscious, socially accepted, and legally unchallenged The performance review moment that changed everything for David The exhaustion of performing extroversion, and why it compounds over time What leaders can do differently: hiring language, selection committees, and creating genuine belonging Why introverts who break into leadership sometimes perpetuate the very bias they've suffered How David and his teenage son wrote fiction books together to help young introverts feel seen About David Boroughs David is the author of The Extrovert's Guide to Elevating Introverted Leaders in the Workplace and co-author of the Anxiety High teen fiction series. Connect with David on LinkedIn and his website . Work with Serena If you’re successful on paper but still feel unseen, over-extended or quietly stuck at the same level despite everything you’ve achieved, the SEEN executive calibration was designed for you. It helps identify the deeper patterns that may be affecting how you communicate, advocate for yourself, lead, and show up professionally. You’ll find more information HERE . Work with Serena Low at serenalow.com.au. Loved this episode? Leave a review to help other Quiet Warriors find the show. T his episode was edited by Aura House Productions

June 21, 202638 min

141: What Cancer Taught This Solopreneur About Succession Planning, Self-Advocacy, and Knowing When to Ask for Help (Deb Krier)

What do you do when life hands you a diagnosis — and you're the person everyone else depends on? Deb Krier was a “good patient” kind of person. Annual physical. Mammogram. Did everything right. And still didn't make it home from the hospital before the phone rang. What followed over the next decade was 34 surgeries under general anaesthesia, a stage zero diagnosis that leapt to stage four almost overnight, septic shock with a 75% fatality rate — and a surgeon who told her husband she would be dead by midnight. Her response? Excuse me. I get to vote. In this episode, Deb — cancer advocate, strategic advisor, creator of TryingNotToDie.live, and host of the Business Power Hour — shares what she's learned about leading through a health crisis without losing yourself, your business, or your people.. If you've ever pushed through difficulty alone because you feared what people would think — this one is for you. You'll learn: Why hiding a health crisis from your clients almost always backfires How to maintain decision-making authority when your brain has short-circuited What solopreneurs need to put in place before a crisis hits Why asking for help is not weakness — it's what warriors do Key Takeaways: Isolation is the enemy. The instinct to hide a health crisis from your clients and colleagues is understandable — but it's the thing most likely to make everything harder. Transparency converts people into supporters. When Deb told her clients the truth, they didn't pull away. They asked, what can we do to help? You are the decision-maker — even when the white coats disagree. Give yourself the time to grieve, gather yourself, and then choose the path that is right for you . Bring backup to the hard appointments. A level-headed person by your side can hold onto information your shocked brain can't process. Build your systems before you need them. Automated invoicing, a backup contact, someone who can handle the basics — these are not just illness preparations. They're what lets you take a vacation too. The strongest thing you can do is ask for help. Reaching out — to a friend, a counsellor, a faith community, a stranger on Facebook — is not weakness. It is what warriors do. Gratitude doesn't have to be grand. It can be as simple as: I woke up. The project didn't get done, and the world didn't stop. About Deb Krier Deb Krier is a cancer advocate and strategic advisor for executives and business owners navigating the personal and professional impact of a cancer diagnosis. She provides high-level guidance for leaders who want to maintain their executive presence and decision-making authority while managing the complex realities of cancer. Deb is the creator of TryingNotToDie.live and the host of the Business Power Hour. Gentle invitation for Quiet Leaders: If you love learning at your own pace, I’ve created a mini-course that you can digest in a weekend. You can download it here: https://www.quietwarrioracademy.com/leadershipforintroverts Enjoying The Quiet Warrior Podcast? If this episode resonated with you, please rate and review the show on your listening app. Your support helps more introverts become Quiet Warriors. For weekly insights on how to flourish and lead as an introvert, subscribe to Serena's newsletter, The Visible Introvert . Work with Serena Low at serenalow.com.au. Loved this episode? Leave a review to help other Quiet Warriors find the show. T his episode was edited by Aura House Productions

June 14, 202639 min

140. From Burnout to Happiness: 12 Steps to a More Joyful Life with Todd Patkin

⚠️ Content note: This episode contains references to suicide. Please take care of yourself as you listen. What does it really mean to be happy — and why do so many high-achieving, outwardly successful people struggle to feel it? In this deeply honest and practical conversation, happiness coach Todd Patkin joins host Serena to explore the hidden cost of perfectionism, the systemic roots of burnout, and the 12 steps he developed to help people move from surviving to genuinely thriving. After growing a family auto parts business by 20% year-on-year and working 70–80 hours a week, Todd hit a wall at age 36. A complete mental breakdown, suicidal ideation, and an inability to even answer a simple question at a restaurant forced him to stop and ask: Why am I doing this to myself? What emerged from that dark chapter was a 12-step program to happiness — one he has since shared with corporations, schools, associations, and individuals worldwide. What You'll Learn in This Episode Why bullying in childhood can plant the seeds of perfectionism and anxiety that follow us into adulthood How the "tombstone test" can help you realign your daily life with what truly matters to you Why perfectionism is a socially rewarded addiction — and why that makes it so hard to break The real reason social media is making young people (and adults) so unhappy How we spend more than half our mental lives in the past or future — and what that costs us in the present Why loneliness carries the same health risks as smoking 15 cigarettes a day The surprising role of generosity in your own wellbeing (givers are 40% happier and 25% healthier) How introverts can lean into friendliness without betraying their nature The importance of seeking professional help for anxiety and depression — and why medication is nothing to be ashamed of Todd Patkin's 12-Step Program to Happiness — Overview Week 1 – Exercise Week 2 – Prepare your mindset Week 3 – Be Kinder to Yourself (Todd's most important step) Week 4 – Play to Your Strengths Week 5 – Living in the Present Week 6 – Eliminate Stressors Week 7 – Surround Yourself with Positive People Week 8 – Spend More Time with Family and Friends Week 9 – Be Cheerful and Connect with Others Week 10 – Be Giving Week 11 – Practice Gratitude Week 12 – Connect with a Higher Power Memorable Moments from This Episode "Happiness is just being okay with yourself because you're here." "Most people say things to themselves all day long that they wouldn't even say to their worst enemy." "We reward perfectionism, whereas we look down upon alcoholism and smoking — and that's one of the problems we have in society today." About Todd Patkin Todd Patkin is a happiness coach, author, and speaker who spent over a decade building and leading a successful family auto parts business before experiencing a severe breakdown at age 36. That turning point led him to develop his 12-step program to happiness — a framework he has shared with corporations, schools, associations, and individuals across the country. Todd is also the author of an autobiography and workbook that accompany his signature course. Connect with Todd Patkin Website: toddpatkin.com Udemy Course Bundle (autobiography + workbook + video series): https://www.udemy.com/course/twelve-weeks-to-living-a-happier-life/ Gentle Invitation If you're navigating anxiety, depression, or simply the quiet exhaustion of always striving, Todd's message is clear: you don't have to live with it. Speaking to a doctor or mental health professional is a brave and practical first step — not a sign of weakness. If you're a quiet achiever ready to lead on your own terms without performing extroversion — Serena's self-paced resource for quiet leaders was made for you. Download it at https://www.quietwarrioracademy.com/leadershipforintroverts . Work with Serena Low at serenalow.com.au. Loved this episode? Leave a review to help other Quiet Warriors find the show. T his episode was edited by Aura House Productions

June 7, 202646 min

139. How To Reclaim Your Voice and Advocate For Yourself Through the Intention-Perception-Action Model (Dr. Patricia Timerman)

⚠️ Content Note: This episode includes discussion of suicide and suicide loss. Please take care while listening. What happens when a confident communicator suddenly loses her voice? In this deeply moving conversation, Serena Low sits down with psychotherapist, author, and communication expert Dr. Patricia Timerman Barbosa da Silva (“Dr. T”) to explore the life-changing experience that shaped her work: immigrating to the United States at 14 without knowing English and finding herself unable to express herself. Together, they unpack the complexities of communication, grief, cultural identity, boundaries, and self-advocacy. Drawing from over a decade of clinical experience in trauma, grief, couples therapy, and immigration mental health, Dr. Patricia shares practical tools and profound insights that can help Quiet Warriors communicate more effectively, navigate difficult emotions, and honour their own needs without guilt. If you’ve ever felt misunderstood, struggled to speak up, or carried grief that others couldn't fully comprehend, this conversation offers wisdom, compassion, and hope. In This Episode, You'll Discover: Why communication breakdowns often happen even when both people have good intentions The Intention–Action–Perception (IAP) model and how it can transform your relationships A simple communication technique called the "Preamble" that reduces conflict and misunderstanding How immigration, culture, and identity influence the way we communicate The difference between healthy boundaries and emotional walls Why reciprocity matters in relationships and leadership What makes suicide grief uniquely challenging Practical ways to support someone who is grieving How to create "memories in your pocket" to navigate difficult moments of loss Why putting yourself on equal footing with others is an act of self-respect, not selfishness Key Takeaways for Quiet Warriors Your silence is not weakness. Speaking thoughtfully and intentionally is a strength. Communication isn't just about what you say—it's about how your message is perceived. You cannot force someone to receive a message they aren't ready to hear. Healthy boundaries protect your wellbeing and strengthen your relationships. Grief doesn't follow a timetable, and healing cannot be rushed. Putting yourself at the same level as others creates more sustainable relationships and leadership. About Dr. Patricia Timerman Dr. Patricia Timerman Barbosa da Silva is a licensed psychotherapist, author, and founder of Advocate to Create. She holds a PhD in Mental Health and specialises in grief, trauma, couples therapy, and suicide loss support. Her work is informed by both extensive clinical experience and her own immigration journey, bringing a culturally sensitive perspective to mental health and communication. Connect with Dr. Patricia Timerman Instagram, LinkedIn & Facebook: @AdvocateToCreate Book: Why Are We Fighting? Actionable Strategies for Effective Communication (available in print, eBook, and audiobook formats) www.Advocate2Create.com www.Advocate2Create.Teachable.com P: (305) 204-7764 E: patricia@advocate2create.com No More - Together we can end domestic violence and sexual assault www.nomore.org No More Tears nomoretearsusa.org Resources for Quiet Achievers Download the Leadership Visibility and Influence for Introverts mini-course for practical strategies to lead with confidence while staying true to yourself. Enjoying The Quiet Warrior Podcast? If this episode resonated with you, please rate and review the show on your listening app. Your support helps more introverts elevate into Quiet Warriors. For weekly insights on introversion, subscribe to Serena's LinkedIn newsletter, The Visible Introvert . Crisis Support If you or someone you know is experiencing a mental health crisis or thoughts of suicide, please seek support immediately. Australia: Lifeline 13 11 14 (Call/text/chat, available 24/7) United States: 988 Lifeline (Call/text/chat, available 24/7) Work with Serena Low at serenalow.com.au. Loved this episode? Leave a review to help other Quiet Warriors find the show. T his episode was edited by Aura House Productions

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