Operational Harmony: Balancing Business & Mental Wellbeing

Nikki Walton
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Operational Harmony: Balancing Business & Mental WellbeingWelcome to Operational Harmony, the podcast where we bridge the gap between entrepreneurial success and mental wellbeing. Hosted by a solopreneur who understands the unique challenges of juggling business growth and personal health, this show is your go-to resource for practical advice and heartfelt support. Podcast Focus: In each episode, we dive into essential tips and information for entrepreneurs and solopreneurs, tackling the specific challenges you face when working alone or with a small team. Our unique format splits each episode into two halves: one focusing on business strategies and the other on mental wellbeing, changing your approach to your personal and professional life. Target Audience: We cater specifically to entrepreneurs and solopreneurs who are eager to optimize their business practices while maintaining a healthy mind. Whether you're looking for strategic advice or ways to handle stress, this podcast is designed for you. Format and Structure: With a versatile format, our episodes include: Unique Selling Points: Unlike other podcasts that separate business and mental health, Operational Harmony integrates both, recognizing that over 70% of entrepreneurs face mental health challenges. We bring these topics closer together, providing a balanced perspective that’s often missing in the market. Guest Speakers: Our guest speakers, who vary in expertise from mental health professionals to seasoned business leaders, bring valuable insights tailored to the topics at hand. While we aim to feature high-profile guests, our primary focus is on delivering content that resonates with and supports our listeners. While I strive to maintain a balanced and respectful dialogue, some guests may present thoughts, teachings, and ideas that I may not fully agree with. However, I welcome them to share their perspectives, as they have the potential to resonate with and help someone out there. Personal Motivation: Inspired by personal experience, this podcast was born out of a desire to let fellow solopreneurs know they’re not alone. Sharing struggles and strategies from both personal and professional realms, we aim to create a supportive community where listeners can find solace and strength. Goals and Outcomes: Our mission is to ensure that you know you’re not alone in your journey. We hope to impart coping skills and practical advice that help you identify and solve problems swiftly, ultimately leading to a more balanced life and business. Additional Resources: Join our Discord community for ongoing support, access to downloadable guides, and comprehensive show notes for every episode. Engage with like-minded individuals and find the resources you need to thrive. Promotion and Engagement: Stay connected with us on all major social media platforms (except Twitter) @nikkisoffice, including a video version on YouTube, and subscribe to our newsletter for updates on new episodes and special content.   Tune in to Operational Harmony, where we balance the scales between business success and mental wellbeing, one episode at a time.

  1. 1D AGO · VIDEO

    Fractional COO Work, Turning 80/20 Insight Into Real Revenue and Real Relief

    Benjamin Speich, fractional COO, breaks down how founders stay stuck wearing every hat and why clarity in operations unlocks real growth. He shares how eliminating low-value work increased revenue, how defining success per role improves delegation, and why vulnerability matters in leadership. This conversation connects structure, discomfort, networking, and emotional regulation to practical business maturity. Connect with Benjamin Speich: Ben@speichconsulting.com www.speichconsulting.com https://www.linkedin.com/in/benjaminspeich/ 00:00 – Ben introduces his role as a fractional COO and explains short-term operational engagements 03:00 – Building analogy for operations as scaffolding that repairs structural cracks 04:00 – Straddling process and people, where fractional operators sit 05:00 – Networking as practice, building the “conversation muscle” 07:00 – Balancing pushing yourself versus allowing discomfort 09:00 – Choosing services intentionally when building a business 10:00 – Networking extremes, authenticity versus performance 14:00 – When presence lacks consistency in networking 18:00 – Wearing multiple hats as a founder and defining success per role 21:00 – 80/20 application, eliminating low-margin work 23:00 – Increasing minimum engagements and raising revenue 24:00 – Identifying break points under 10x pressure 25:00 – Memory quirks and social awkwardness 27:00 – Health, trauma, and physical boundaries in professional settings 33:00 – Vulnerability in leadership, introversion and career growth 36:00 – Growth through discomfort in business and personal life 43:00 – Moving frequently and embracing new environments 55:00 – Emotional regulation, reaction versus response 58:00 – Clear objectives in games versus unclear social contexts 59:00 – Leadership in group dynamics through gaming examples 01:03:00 – Ben’s closing message, taking founders to CEO level

    1h 5m
  2. Losing Everything, Rebuilding Right: Business, Resilience, and Integrity

    FEB 16

    Losing Everything, Rebuilding Right: Business, Resilience, and Integrity

    Bob Thompson shares his journey from chemist to real estate agent to growth coach, including surviving two heart attacks and rebuilding from financial collapse. We unpack toxic positivity, fortune-cookie coaching, sustainable mindset, and building business success without ego or hype. This episode challenges common guru advice and reframes resilience through real work, personal responsibility, and honest self-assessment. Find Bob Thompson Here: https://www.facebook.com/profile.php?id=61551539390140 whatbobthinks.com Fully Timestamped Show Notes00:00 – Bob introduces himself, chemist background 00:01 – Epiphany moment in college classroom 00:02 – Three-year exit plan, debt reduction strategy 00:04 – “Work in the dark” philosophy 00:05 – Building momentum as a part-time agent 00:06 – Heart attacks, bypass surgery, financial collapse 00:07 – Coaching origin story 00:08 – Mindset myths and toxic positivity critique 00:10 – Hyperfocus and filtering negativity 00:12 – Privacy around goals and achievements 00:14 – Book: Want More, Take More and three self-checks 00:17 – Reframing discouragement in business 00:19 – Personal resilience strategies 00:23 – Emotional capital and boundaries 00:27 – Discomfort with self-promotion 00:28 – Critique of “fortune cookie” coaching 00:31 – Showing up to serve, not sell 00:33 – Community and authentic connection 00:38 – Failure as a teacher 00:39 – Strengths vs weaknesses in business 00:42 – No single formula for success 00:45 – Finding your own lane in real estate 00:49 – Final thoughts and contact info

  3. Regulating the Nervous System Without Burning Down Your Life

    FEB 9

    Regulating the Nervous System Without Burning Down Your Life

    In this episode of Operational Harmony, Nikki sits down with somatic experiencing practitioner Betsy Kudlinski to talk about trauma, nervous system regulation, and what happens when business owners ignore their bodies. They explore survival patterns, burnout, boundaries, and how regulation supports sustainable work and leadership without pushing past capacity. betsykudlinski.com @betsykudlinski on Facebook @RenaturingwithBetsyKudlinski on YouTube 📝 FULL Timestamped Show Notes(Proper pacing, full coverage, no jumps) 00:00–05:00 – Betsy’s background, animal work, and introduction to somatic practice 05:00–12:00 – What “somatic” means and why the body matters in trauma 12:00–20:00 – Chronic illness, collapse points, and accumulated stress 20:00–30:00 – Developmental trauma and not getting what you needed 30:00–40:00 – Survival strategies, dismissal, and self-minimization 40:00–50:00 – Hypervigilance, triggers, and familiar danger 50:00–60:00 – Neural pathways, wagon ruts, and choice points 60:00–70:00 – Therapy, abandonment trauma, and trust over time 70:00–80:00 – Regulation through relationship and co-regulation 80:00–90:00 – Burnout culture, productivity myths, and exhaustion 90:00–100:00 – Business pressure, ignoring the body, and consequences 100:00–110:00 – Capacity, limits, and sustainable growth 110:00–120:00 – Simple somatic grounding and regulation practices 120:00–130:00 – Boundaries, support systems, and healing in community 130:00–135:00 – Final reflections, self-trust, and closing thoughts

  4. Mental Health Isn’t a Switch, It’s a Dimmer

    FEB 2

    Mental Health Isn’t a Switch, It’s a Dimmer

    00:00 – Introduction to Stephen Nawotniak and lived experience with bipolar disorder 01:00 – Hospitalization, diagnosis, and the fear of leaving the hospital 02:00 – Stephen’s pre-diagnosis journey and life adventure before depression 03:00 – Severe depressive episode and bipolar diagnosis 04:00 – Perspective one, coping with symptoms after diagnosis 05:00 – Medication, therapy, and managing side effects 06:00 – Introduction to occupational therapy and shifting focus to daily life 07:00 – Moving from illness management to meaningful living 08:00 – Entering the peer movement and shared lived experience 09:00 – Wellness Recovery Action Plan and self-knowledge 10:00 – Personal growth versus symptom focus 11:00 – Finding purpose in pain 12:00 – Nikki shares her mental health journey and hospitalization 13:00 – Trauma, toxic environments, and relearning normal 14:00 – Moving from survival to goal-setting 15:00 – Decision to change and personal responsibility 16:00 – Purpose of medication and distress tolerance 17:00 – Separating feelings from meaning 18:00 – Negative self-talk as opinion, not fact 19:00 – Using gratitude and strengths to soften intensity 20:00 – Self-compassion and internal dialogue tools 21:00 – Lies of the darkness and distorted thinking 22:00 – Normalizing negative self-talk 23:00 – Two patterns of depression, stuck vs always busy 24:00 – The danger of having no purpose or focus 25:00 – Baby steps and redefining progress 26:00 – Zero days and building momentum 27:00 – Personal indicators of mental health 28:00 – Importance of safe support 29:00 – Difference between peer support and co-rumination 30:00 – Business and mental health parallels 31:00 – Managing highs and lows in entrepreneurship 32:00 – Expectations, balance, and resilience 33:00 – Acceptance, grace, and long-term growth 34:00 – Closing reflections on support, skills, and sustainability

  5. Love, Leadership, and the Work We Avoid at Home

    JAN 27

    Love, Leadership, and the Work We Avoid at Home

    ⏱️ Fully Timestamped Show Notes00:00 – Introductions and the blurred line between mental health and business 02:30 – Angela’s journey from trauma counseling to working with couples 06:00 – Why unexamined hardship becomes invisible trauma 09:00 – Awareness, responsibility, and breaking inherited patterns 13:00 – Deconstruction, reconstruction, and implementation explained 18:30 – Triggers, ownership, and emotional safety in relationships 23:00 – Curiosity as the starting point for healing 27:00 – Real client breakthroughs and relationship turning points 31:00 – Business success and emotional capacity 36:00 – Counseling vs coaching and when each matters 41:00 – Vision, systems, and sustainable change 47:00 – Why “fine” isn’t the goal 52:00 – Investing in relationships like a business 56:00 – Vulnerability, community, and not doing this alone 59:00 – Final reflections on intentional partnership Find Angela & James here: https://www.skool.com/loveintentionally www.instagram.com/loveintentionally.co https://www.facebook.com/loveintentionally.co https://www.linkedin.com/company/loveintentionally https://www.tiktok.com/@loveintentionally.com

  6. The Cost of Staying Quiet in Business and Relationships

    JAN 19

    The Cost of Staying Quiet in Business and Relationships

    ⏱️ Timestamped Show Notes00:00 – Introduction Jessica shares her background as a relationship coach and her work around connection, trauma, and mental health. 01:00 – A Real-Life Trigger I share a personal experience with scent sensitivity, asthma, and what happened at church when boundaries were crossed unintentionally. 03:00 – Speaking Up, Even When It’s Uncomfortable Why I chose to say something publicly, and the fear that came with advocating for myself. 05:00 – Unexpected Advocacy Others spoke up after my message, and why becoming an accidental advocate felt overwhelming. 07:00 – Childhood Conditioning and Silence How growing up taught me to stay quiet, and how that still affects self-advocacy today. 09:00 – Corrective Experiences Explained Jessica introduces the concept of corrective experiences and how they rewire expectations around safety and voice. 11:00 – Boundaries Are Not Linear Why learning boundaries is messy, uneven, and deeply personal. 13:00 – Physical Boundaries and Health Reality Navigating touch, illness, immune suppression, and advocating for physical safety. 16:00 – The Middle Ground Finding balance between over-accommodating others and shutting everyone out. 18:00 – Mental Health and Business Expectations Why “self-care at all costs” can damage relationships and opportunities. 20:00 – Gamifying Hard Things How I use rewards and limits to show up for networking and events without burnout. 23:00 – Checking In Instead of Checking Out Why deciding in advance how long you’ll stay can backfire. 25:00 – Planning for Aftercare How to structure rest before and after demanding events. 29:00 – Authority Figures and Anxiety Talking to managers, bosses, and leadership when criticism triggers old wounds. 31:00 – Writing It Out and Slowing Down Using journaling and verbal processing to de-escalate reactions. 35:00 – Grounding Techniques That Actually Work Adapting grounding tools to fit real sensory limitations. 39:00 – Replaying Without Re-Traumatizing How to revisit difficult conversations without spiraling. 43:00 – Speaking Up for Others vs. Yourself Why protecting others can feel easier than advocating for your own needs. 48:00 – Closing Reflections What self-advocacy really looks like in practice, not theory.

  7. Leading Humans, Not Just Teams

    JAN 12

    Leading Humans, Not Just Teams

    Timestamped Show Notes00:00 – Introduction Lee shares his background, consulting focus, and why people systems matter more than most leaders realize. 02:00 – ADHD, Depression, and Early Self-Awareness How childhood mental health shaped Lee’s approach to leadership and learning. 05:00 – Avoidant Attachment and Relationships We discuss avoidance, cutting people off, guilt, and mourning who people could have been. 10:30 – Masking, Safety, and Emotional Trust Why people often show their worst behavior where they feel safest, and what that actually means. 16:00 – Communication, Volume, and Misunderstood Intent How tone, volume, and delivery affect trust, especially for emotionally aware leaders. 20:30 – Social Energy, Overstimulation, and Boundaries Why recovery time matters, and how ignoring it leads straight to burnout. 25:00 – Learning to Set and Keep Boundaries What it really takes to stop people-pleasing without becoming rigid or closed off. 30:00 – Awareness Is Not Enough Why awareness without action changes nothing, in life or leadership. 34:00 – Free Labor, Consulting Burnout, and Scope Creep We unpack unpaid work, unclear agreements, and why leaders must protect their time. 40:00 – Vulnerability in Leadership How leaders create psychological safety, or destroy it, through their responses. 46:00 – Fear-Based Cultures and Hidden Mistakes Why punishing failure teaches people to hide problems instead of solving them. 52:00 – Power, Money, and Losing Human Perspective How leaders lose touch, and why businesses need grounded voices in decision-making. 58:00 – What Vulnerability Actually Is (and Isn’t) Clear communication, accountability, and emotional maturity, not emotional dumping. 1:03:00 – Final Leadership Takeaways Lee shares his core principle for vulnerable leadership that actually works.

  8. What Happens When Anger Has Nowhere to Go

    JAN 5

    What Happens When Anger Has Nowhere to Go

    Timestamped Show Notes00:00–02:00 Bronwyn shares her background as a therapist, her podcast on anger, and her personal mental health journey that led her into the field. 02:00–05:30 How untreated, dissociated anger connects to depression, anxiety, panic, OCD, and physical symptoms like migraines, gut issues, and autoimmune conditions. 05:30–08:30 Anger as a feedback system, not a flaw. Why anger signals unmet needs and boundary violations rather than something to suppress or control. 08:30–11:30 Why “anger management” and forced calming techniques can be harmful when the root cause is relational or systemic harm. 11:30–14:30 Childhood trauma, narcissistic behavior, DARVO, and how gaslighting keeps people trapped in self-doubt and shame. 14:30–19:30 A guided inner-child and shame-release exercise, how the body stores trauma, and why shame lives in the gut. 19:30–23:00 Why expressing anger through words heals more effectively than physical release like punching pillows or rage rooms. 23:00–27:00 Writing letters you never send, safety considerations, and when documentation matters for clarity and self-trust. 27:00–31:00 Workplace anger, power dynamics, and why documenting patterns protects mental health and credibility. 31:00–36:00 Boundaries versus accountability, knowing when to speak up, document, disengage, or escalate. 36:00–42:00 Real-life examples of anger handled with clarity, validation, humor, and grounded communication. 42:00–End Reframing anger as self-respect, how healing your relationship with anger heals your relationship with yourself.

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About

Operational Harmony: Balancing Business & Mental WellbeingWelcome to Operational Harmony, the podcast where we bridge the gap between entrepreneurial success and mental wellbeing. Hosted by a solopreneur who understands the unique challenges of juggling business growth and personal health, this show is your go-to resource for practical advice and heartfelt support. Podcast Focus: In each episode, we dive into essential tips and information for entrepreneurs and solopreneurs, tackling the specific challenges you face when working alone or with a small team. Our unique format splits each episode into two halves: one focusing on business strategies and the other on mental wellbeing, changing your approach to your personal and professional life. Target Audience: We cater specifically to entrepreneurs and solopreneurs who are eager to optimize their business practices while maintaining a healthy mind. Whether you're looking for strategic advice or ways to handle stress, this podcast is designed for you. Format and Structure: With a versatile format, our episodes include: Unique Selling Points: Unlike other podcasts that separate business and mental health, Operational Harmony integrates both, recognizing that over 70% of entrepreneurs face mental health challenges. We bring these topics closer together, providing a balanced perspective that’s often missing in the market. Guest Speakers: Our guest speakers, who vary in expertise from mental health professionals to seasoned business leaders, bring valuable insights tailored to the topics at hand. While we aim to feature high-profile guests, our primary focus is on delivering content that resonates with and supports our listeners. While I strive to maintain a balanced and respectful dialogue, some guests may present thoughts, teachings, and ideas that I may not fully agree with. However, I welcome them to share their perspectives, as they have the potential to resonate with and help someone out there. Personal Motivation: Inspired by personal experience, this podcast was born out of a desire to let fellow solopreneurs know they’re not alone. Sharing struggles and strategies from both personal and professional realms, we aim to create a supportive community where listeners can find solace and strength. Goals and Outcomes: Our mission is to ensure that you know you’re not alone in your journey. We hope to impart coping skills and practical advice that help you identify and solve problems swiftly, ultimately leading to a more balanced life and business. Additional Resources: Join our Discord community for ongoing support, access to downloadable guides, and comprehensive show notes for every episode. Engage with like-minded individuals and find the resources you need to thrive. Promotion and Engagement: Stay connected with us on all major social media platforms (except Twitter) @nikkisoffice, including a video version on YouTube, and subscribe to our newsletter for updates on new episodes and special content.   Tune in to Operational Harmony, where we balance the scales between business success and mental wellbeing, one episode at a time.

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