In this episode of Compassion in a T-Shirt, I sit down with Dr Emma Seppälä—clinical psychologist, researcher, and author of Sovereign: Reclaim Your Freedom, Energy, and Power in a Time of Distraction, Uncertainty, and Chaos.Emma’s work offers such a powerful and timely message: that even in the midst of modern chaos and overwhelm, we can reclaim a deep sense of inner freedom. In our conversation, we explore what it means to live more authentically and with greater presence, and how to overcome the bound state—that sense of being stuck in patterns of self-criticism, emotional suppression, and digital overload.Emma shares practical, science-backed tools for cultivating resilience and calm, including emotional awareness, breathwork, and meditation. We also talk about trauma, the fear of vulnerability, and how compassion can open a new way forward.I found this conversation inspiring, and I hope it offers you insight, encouragement, and maybe even a little inner sovereignty of your own.TIMESTAMPS:00:00 Introduction to Compassion in a T-Shirt00:21 Meet Dr Emma Seppälä: Reclaiming Inner Sovereignty02:21 Understanding Sovereignty and Self-Criticism05:18 The Bound State: Real-Life Examples10:04 Emotional Authenticity and Meditation15:35 Breathing Techniques for Anxiety and PTSD22:53 The Limits of Emotion Regulation23:45 Paradigm Shifts in Psychology24:09 Physiological Approaches to Trauma25:33 The Fear of Criticism and Vulnerability28:16 Reconnecting with Nature32:19 Sovereignty in Relationships37:04 The Power of Compassion39:36 Conclusion and ReflectionsThanks for watching, and I hope you enjoy this meaningful conversation with Dr Emma Seppälä.LINKS:Emma Seppälä websitehttps://www.emmaseppala.com/Sovereign: the book websitehttps://www.iamsov.com/Breathing-based meditation decreases posttraumatic stress disorder symptoms in U.S. military veterans: a randomized controlled longitudinal study (Seppala et al., 2014)https://pubmed.ncbi.nlm.nih.gov/25158633/If you would like to learn more about compassion focused therapy, you can find Dr Stan Steindl's book The Gifts of Compassion here: https://www.ausapress.com/p/the-gifts-of-compassion-how-to-understand-and-overcome-suffering/Say hi on social: Facebook: https://www.facebook.com/drstansteindl Twitter/X: https://twitter.com/StanSteindl Instagram: https://www.instagram.com/dr_stan_steindl/ LinkedIn: https://www.linkedin.com/in/stan-steindl-150a5264/ Website: https://www.stansteindl.com/ YouTube Video URL: https://youtu.be/tTxkBtwMKbE*Affiliate Disclaimer: Note this description contains affiliate links that allow you to find the items mentioned in this video and support the channel at no cost to you. While this channel may earn minimal sums when the viewer uses the links, the viewer is in no way obligated to use these links. Thank you for your support! Video hashtags:selfcompassion, traumahealing, breathwork, emotionalresilience, mentalhealth, emmaseppala

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