Kimberly Panko Of zant On How To Develop Mindfulness During Stressful Or Uncertain Times

Encourage grounding techniques: Grounding techniques can help them feel more present and connected to their body. This can include deep breathing exercises, progressive muscle relaxation, or mindfulness practices focusing on bodily sensations.

As a part of my series about “How To Develop Mindfulness”, I had the pleasure of interviewing Kimberly Panko.

Kimberly Panko is a certified health and life coach, as well as a licensed therapist with a focus on holistic healing and personal transformation. Kim utilizes yoga, mindfulness, art, and eco experiencing as guides to managing stress, anxiety, grief, loss, and substance use, ultimately aiming to rekindle their energy and vitality. She focuses on reconnecting individuals with their bodies and establishing harmony between their social selves and their essential selves.

Thank you so much for doing this with us! Our readers would love to “get to know you” a bit better. Can you share with us the backstory about what brought you to your specific career path?

After graduating with a bachelor’s in science, I began working with a therapeutic riding facility and learning about Equine Facilitated Mental Health (EFMH). EFMH is a therapy involving interactions with horses to improve mental health and well-being. Grooming, leading, and riding horses can help develop self-awareness, emotional regulation, and interpersonal skills. It offers a holistic and experiential approach to therapy that can help individuals build confidence, trust, and resilience.

Unfortunately, working for inpatient hospitals and corrections wasn’t conducive to EFMH, and I encountered quite a bit of resistance to the traditional “talk” therapy approaches. I took a training centering on Peter Lavine’s Somatic Experiencing, which sparked my interest in somatic approaches. Somatic therapy is a form of therapy that focuses on the mind-body connection and how emotional issues can manifest in physical symptoms.

This therapeutic approach recognizes that symptoms are often stored in the body, leading to physical tension, pain, and other somatic symptoms. Somatic therapy techniques aim to release this stored tension through various methods, such as body awareness, movement, breathwork, and touch. I have found that using it in conjunction with traditional talk therapy provides a comprehensive and holistic approach to mental health treatment.

Can you share the most interesting story that happened to you since you started your career?

I have worked in many different settings and have had many interesting experiences, so I don’t think I can rate one as the most interesting. However, there was a client I worked with who suddenly developed substantial paranoid and persecutory delusions, which resulted in bizarre behavior and eventual legal involvement.

There was no indication of prior mental health concerns or treatment, and aspects such as substance use were all ruled out. Following some extensive evaluation, the doctors eventually determined a link between an underlying physical health concern that had not been previously diagnosed and possibly linked to age. This example has constantly reminded me of the body’s importance in health.

What advice would you give to other leaders about how to create a fantastic work culture?

That involves fostering a positive, supportive environment where employees feel valued, motivated, and engaged. From a somatic standpoint, leaders can help facilitate this in many ways. Firstly, leaders at work should encourage movement, such as short breaks for stretching or walking or providing ergonomic workstations that can help reduce stress, boost energy, and improve overall health. When we feel energized and healthy, we are far more productive. Additionally, leadership could promote stress management or relaxation techniques such as mindfulness practices, deep breathing exercises, or even short meditation sessions. These techniques help us to lower stress, improve focus, and promote well-being, ultimately creating a calmer and more resilient work culture.

Another somatic way to foster a fantastic work culture is to encourage open communication, which allows workers to feel comfortable expressing their thoughts, concerns, and ideas. Learning active listening and mindful communication skills helps us be present and attentive during conversations and empathetically connect with others. This ultimately helps build trust and strengthen relationships, further enhancing collaboration, boosting morale, and cultivating a sense of community within the workplace.

Lastly, the adage “lead by example” and prioritizing self-care are the most important. As a leader or manager, your thoughts and actions help set the workplace’s tone. Suppose you prioritize self-care, set boundaries, and model healthy behaviors for your team. In that case, you can inspire and empower others to do the same, creating a culture that values and supports the holistic health of employees.

Is there a particular book that made a significant impact on you? Can you share a story or explain why it resonated with you so much?

The book that I would recommend is “The Body Keeps the Score: Brain, Mind, and Body in the Healing of Trauma” by Bessel van der Kolk. This book explores the connection between trauma and the body and how somatic approaches can be used to heal and recover from traumatic experiences. Van der Kolk, a renowned psychiatrist and trauma expert, delves into the impact of trauma on the body and brain and offers insights into how somatic therapies such as yoga, mindfulness, and body-centered practices can help individuals overcome trauma and cultivate resilience. I loved this insightful read because it sheds light on addressing trauma through a somatic lens for healing and well-being. It was great to read how this field works to promote its efficacy, which we have been blessed to see as practitioners.

Ok, thank you for all that. Now let’s move to the main focus of our interview. From your experience or research, how would you define and describe the state of being mindful?

Being mindful is being fully present and engaged in the present moment without judgment or distraction. It involves paying attention to one’s thoughts, feelings, bodily sensations, and environment with openness and acceptance. Mindfulness is about being aware of what is happening in the present moment, both internally and externally, and being able to respond calmly and intentionally. Mindfulness can help reduce stress, improve focus and concentration, enhance emotional regulation, and promote well-being.

This might be intuitive to you, but it will be instructive to spell this out. Can you share with our readers a few of the physical, mental, and emotional benefits of becoming mindful?

Mindfulness has been shown to have a wide range of physical and psychological benefits. Some of these include

Physical benefits:

• Reduced stress levels
• Lower blood pressure
• Improved immune function
• Better sleep quality
• Decreased chronic pain
• Improved digestion

Psychological benefits:

• Increased focus and concentration
• Enhanced cognitive function
• Reduced rumination and overthinking
• Improved memory
• Greater self-awareness
• Enhanced problem-solving skills

Emotional benefits:

• Decreased anxiety and depression symptoms
• Better emotional regulation
• Increased feelings of happiness and well-being
• Greater resilience to stress and adversity
• Improved relationships and communication
• Enhanced empathy and compassion towards oneself and others

Practicing mindfulness can help us cultivate a greater sense of inner peace, balance, and overall well-being.

The past 5 years have been filled with upheaval and political uncertainty. Many people have become anxious from the dramatic jolts of the news cycle. From your experience or research, what are five steps that each of us can take to develop mindfulness during such uncertain times?

First and foremost, start with the basics. An excellent place to start is by developing awareness in a non-judgmental frame by practicing being fully present in the moment. A standard method of practicing this is the raisin exercise. While an in-depth discussion can be found online, the raisin exercise asks us to observe the raisin (or piece of candy, fruit, etc.) with all the senses and take note of our observations before placing it into our mouths.

For example, how would you describe how it feels to hold the raisin? Next, chew slowly again, paying attention to input from each sense and the eating experience. After finishing, take stock of the knowledge and bring your attention to what you noticed and how it’s different from how you usually eat. This exercise helps us be present as an alternative to the automatic pilot we tend to lapse into.

A second step would be developing mindfulness of the body: There are many ways and exercises to help foster mindfulness of the body. This can be as simple as taking a few minutes to engage in a body scan or practice mindful walking. For example, on your way to the car from work, bring your attention to the sensation of your foot striking the ground or focus on the feel of the air against your skin. Each of these is an aspect of mindful walking, and by practicing in short intervals, it becomes easier and easier to explore what our body is telling us and expand the time we practice mindfulness.

Mindfulness of the breath is an additional step to developing mindfulness. While there are numerous examples of breathwork, it is always recommended to start small. A simple example would be bringing attention to your breath by noticing the sensation of the air entering and leaving your nostrils. It is strongly recommended that this practice be done seated, and if at any point you feel lightheaded, dizzy or uncomfortable, cease the practice. Remember, this is your journey, and it is the process that aids use, not the perfection of the skill.

Mindfulness of thoughts by practicing self-compassion is the next step in developing mindfulness. During uncertain times, being kind and compassionate towards yourself is essential. Treat yourself with the same care and understanding you would offer a friend. Acknowledge your thoughts and emotions without judgment and practice self-compassion exercises to cultivate a sense of inner warmth and acceptance.

Lastly, remember to connect with others. Stay connected with loved ones and seek support from your social network. Engage in meaningful conversations, share your thoughts and feelings, and offer support to others in need. Practicing mindfulness in relationships can help foster deeper connections and enhance your sense of community and belonging during uncertain times.

From your experience or research, what are five steps that each of us can take to effectively offer support to those around us who are feeling anxious? Can you explain?

Encourage grounding techniques: Grounding techniques can help them feel more present and connected to their body. This can include deep breathing exercises, progressive muscle relaxation, or mindfulness practices focusing on bodily sensations.

Support physical movement: Physical movement or exercise can help release tension, reduce stress, and improve mood. Activities like yoga, dancing, walking, or other forms of exercise can be beneficial for managing anxiety and promoting relaxation.

Offer touch-based therapies: Suggest therapies that can help promote relaxation and reduce anxiety, such as massage, acupressure, or self-massage techniques. Gentle touch can help release tension in the body and promote a sense of calm and well-being.

Practice body awareness: Cultivating body awareness by paying attention to physical sensations and cues of stress or anxiety. This aids in noticing where they hold tension and practicing relaxation techniques to release that tension, such as progressive muscle relaxation or body scans.

Support rest and relaxation: Encourage the person to prioritize rest and relaxation to help manage anxiety. Activities like taking a warm bath, practicing deep breathing before bed, or engaging in a calming bedtime routine can promote relaxation and better sleep quality. Listening to our body’s signals and prioritizing self-care to support their well-being.

What are the best resources you would suggest for someone to learn how to be more mindful and serene in their everyday life?

Many resources are available to help someone learn how to be more mindful and serene in their everyday life. Here are some suggestions:

1. Mindfulness apps: Several popular mindfulness apps offer guided meditations, mindfulness practices, and relaxation techniques. Some popular apps include Headspace, Calm, Insight Timer, and 10% Happier.
2. Books on mindfulness: Numerous books on mindfulness can provide valuable insights and practical tips on cultivating mindfulness in daily life. Some recommended books include “The Power of Now” by Eckhart Tolle, “Wherever You Go, There You Are” by Jon Kabat-Zinn, and “Mindfulness in Plain English” by Bhante Henepola Gunaratana.
3. Online courses: Many online platforms offer courses on mindfulness and meditation taught by experienced instructors. Websites like Coursera, Udemy, and Mindful Schools provide a variety of courses on mindfulness practices that can be accessed from the comfort of your home.
4. Local meditation centers or classes: Consider joining a local meditation center or mindfulness class in your community. These in-person classes can provide guidance, support, and a sense of community as you learn and practice mindfulness techniques.
5. Mindfulness retreats: If you want a more immersive experience, consider attending a mindfulness retreat. Retreats offer an opportunity to disconnect from daily stressors, deepen your mindfulness practice, and connect with like-minded individuals in a serene and supportive environment.
6. Podcasts and online resources: There are many podcasts and online resources dedicated to mindfulness and meditation that offer guided practices, interviews with experts, and tips for incorporating mindfulness into daily life. Some popular mindfulness podcasts include “The Mindful Kind,” “Untangle,” and “The Daily Meditation Podcast.”

Can you please give us your favorite “Life Lesson Quote”? Do you have a story about how that was relevant in your life?

“Listen to your body’s wisdom; it holds the key to serenity and self-discovery.”

I don’t recall who wrote this quote, but it has stuck with me for several years. Just as Dr. van der Kolk notes in his book, the body holds many insights from which we can seek to learn. This quote has reminded me that it is important to address both the cognitive and the somatic in therapy to provide a holistic approach to healing.

You are a person of great influence. If you could start a movement that would bring the most amount of good to the most amount of people, what would that be? You never know what your idea can trigger. :-)

Taking time for mindful moments every day. For example, instead of diving into the web/social media on our phones for the entirety of our lunch break, spend five minutes outside and allow ourselves to feel the warmth of the sun, a cool breeze, or the smells of spring.

What is the best way our readers can follow you online?

You can find me on the zant app for a free 30-minute consultation and discounted rates from there!

Thank you for these fantastic insights. We wish you only continued success in your great work!