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Less Stress, More Joy with Amy Leneker

Less Stress, More Joy with Amy Leneker

Von: Amy Leneker
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Less Stress, More Joy with Amy Leneker is the joyful rebellion you’ve been waiting for. If you’ve ever woken up on a Monday already exhausted, or spent Sunday night bracing yourself for the week ahead, the problem isn't you — the problem is work. But there’s a better way. A simpler way. Each week on the Less Stress, More Joy podcast, Amy shares the same coaching she brings to Fortune 100 companies and public sector organizations — helping you understand your stress, break old patterns, and rediscover the joy you were meant for. Less stress, more joy, and zero toxic positivity — that’s the joyful rebellion. Less Stress, More Joy is based on Amy's forthcoming book Cheers to Monday: The Surprisingly Simple Strategy to Lead and Live with Less Stress and More Joy. Editing and production is by Brandi Neal.

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  • 3 Types of Effective Feedback

    3 Types of Effective Feedback
    Feb 9 2026

    Feedback is one of the most stress-inducing parts of work — for leaders and for employees. On this episode of the Less Stress, More Joy podcast, Amy Leneker breaks down why feedback so often goes wrong and how to do it in a way that actually builds trust, connection, and performance.

    Drawing on her experience as a certified mediator and workplace conflict specialist, Amy explains the three types of feedback every workplace needs, why the feedback sandwich doesn’t work, and how mixing feedback types can overwhelm the nervous system. You’ll also learn simple, practical ways to reduce stress during feedback conversations — whether you’re the one giving feedback or receiving it.

    If you want feedback conversations that are clearer, calmer, and more effective, this episode gives you tools you can use immediately.


    What You’ll Learn on the Episode
    • Why feedback conversations are often avoided — and why that avoidance increases stress
    • The three types of feedback every healthy workplace needs
    • How appreciative feedback builds motivation (and when it backfires)
    • Why coaching feedback takes time — and why it’s worth the investment
    • How evaluative feedback works best when it’s timely and specific
    • Why the feedback sandwich has been debunked by research
    • How to avoid cognitive overload during feedback conversations
    • When and how to pause before moving into problem-solving
    • How to build feedback into regular one-on-ones so it becomes part of how you work
    • Why the best feedback cultures always go both directions


    Chapters

    00:00 Introduction: Why Feedback Increases Stress at Work

    00:39 Why Feedback Conversations Go Wrong

    02:56 The Three Types of Feedback

    03:53 Appreciative Feedback: What It Is — and Why It Matters

    04:47 Coaching Feedback: Helping People Get Better

    05:45 Evaluative Feedback: Expectations, Gaps, and Performance

    06:52 Why “No News Is Good News” Doesn’t Work

    09:18 When Appreciative Feedback Backfires

    11:10 Common Feedback Mistakes (Including the Feedback Sandwich)

    13:30 How to Use Gratitude Without Creating Confusion

    15:23 Avoiding Cognitive Overload During Feedback

    18:42 Building Feedback Into Regular One-on-Ones

    19:46 Final Thoughts: Reducing Stress Through Better Feedback


    Resources Mentioned on the Podcast
    • Thanks for the Feedback by Sheila Heen and Doug Stone
    • Cheers to Monday by Amy Leneker (available March 24)


    If this episode was helpful, please follow the podcast, share this episode with a colleague or friend, or leave a quick review — it’s the best way to help others find the Less Stress, More Joy podcast.

    Have thoughts or questions? Reach out at amy@amyleneker.com.
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    21 Min.
  • One Simple Way to Stop Stress from Spreading at Work | Ep. 5

    One Simple Way to Stop Stress from Spreading at Work | Ep. 5
    Feb 2 2026

    Stress spreads faster than we realize — and not just in person. On this short episode of the Less Stress, More Joy podcast, Amy Leneker breaks down why stress is contagious in workplaces, how it travels through emotional pathways, and what leaders and teammates can do to stop the ripple before it impacts an entire organization.

    If you’ve ever walked into a meeting and felt the tension — or noticed stress spreading through emails, texts, or Slack — this episode will help you understand why that happens and how to respond differently.

    Amy shares research-backed insights on emotional contagion, explains why stress itself isn’t an emotion (but still spreads), and introduces one simple, practical tool you can use today — at work or at home — to reduce stress contagion and increase calm.


    On this episode, you’ll learn:

    * Why stress spreads through teams like a virus

    * How stress travels emotionally, even in virtual workplaces

    * Why “fake calm” doesn’t work — and what does

    * How leaders and peers influence stress levels in the room

    * One simple way to surface and manage stress before it escalates


    Chapters:

    00:00 – Introduction & What You’ll Learn

    Amy introduces the idea of stress contagion and promises one practical tool listeners can use today—at work and outside of work.


    00:45 – Why Stress Feels Contagious (Even Though It’s Not an Emotion)

    Amy explains why stress spreads through teams by traveling along emotional pathways tied to frustration, overwhelm, and anxiety.


    01:55 – Anxiety as “The Emotion of Community”

    How stress and anxiety ripple through workplaces, teams, and organizations—and why humans instinctively pick up on each other’s stress.


    03:05 – Stress Spreads Digitally, Too

    Why stress doesn’t just spread in offices, but also through emails, texts, emojis, and virtual communication.


    04:05 – The Stress Ripple Effect at Work

    How unmanaged stress moves through teams like a virus—and why awareness is the first step to stopping it.


    05:05 – Calm Is the Antidote (and It Has to Be Real)

    What research shows about leaders who demonstrate genuine calm, and how it reduces stress and increases engagement.


    06:05 – One Tool to Stop Stress Contagion: The Stress Ruler

    How to use a simple 0–10 check-in to surface stress early and prevent it from spreading.


    06:35 – Wrap-Up, Book Mention & Call to Action

    Amy closes with encouragement, invites listeners to follow and share the show, and mentions Cheers to Monday.


    📚 Resources & Next Steps

    Explore the Stress Ruler in a previous episode of Less Stress, More Joy

    Learn more in Amy’s upcoming book, Cheers to Monday (available March 24)


    💬 Stay Connected

    * If this episode resonated with you:

    * Follow the podcast

    * Share it with a colleague or friend

    * Leave a quick review — it’s the best way to help others find the show


    📩 Questions or thoughts? Reach out at amy@amyleneker.com
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    7 Min.
  • From Survival Mode to Sustainable Leadership (with Dr. Lizzy Perez & Joni Goodman) | Ep. 4

    From Survival Mode to Sustainable Leadership (with Dr. Lizzy Perez & Joni Goodman) | Ep. 4
    Jan 26 2026
    In this deeply human and hopeful conversation, Amy Leneker welcomes her very first podcast guests to Less Stress, More Joy: Dr. Lizzy Perez and Joni Goodman—both leadership coaches, certified Dare to Lead facilitators, and champions of emotional intelligence and nervous system regulation.Together, they explore the real cost of hustle culture, the hidden stress messages many leaders inherit, and why managing stress isn’t just a wellness strategy—it’s a joy strategy. From personal stress stories and nervous system tools to hobbies, play, and the courage to slow down, this episode is an invitation to lead—and live—with less stress and more joy.Chapters: 00:00 — Meet the GuestsDr. Lizzy Perez & Joni Goodman join Amy Leneker04:30 — One Good ThingSlowing down, nervous system trust & living with intention09:00 — Our Stress StoriesAnxiety, hustle culture & inherited stress messages14:00 — Stress Lives in the BodyPerfectionism, burnout & nervous system regulation18:00 — Joy Is a StrategyVulnerability, play & emotional safety22:00 — Tools to Reset StressGrounding, cold exposure, movement & pauses26:00 — Hobbies & FunReclaiming joy, where to find the guests & closing🌟 What You’ll Learn in This EpisodeWhy stress is a full-body experience, not just a mindset issueHow inherited messages about hard work and productivity fuel burnoutThe surprising link between vulnerability and joyWhat nervous system regulation really looks like in everyday lifeSimple, science-backed tools to reduce cortisol and reset your stress responseWhy play accelerates habit change and builds joy fasterThe powerful question that changed Amy’s life:“What are your hobbies? What do you do for fun?”How joy can exist alongside ambition, leadership, and meaningful work🧠 Memorable Moments & InsightsDr. Lizzy Perez shares how slowing down helped her trust her nervous system—and why talking out loud about your feelings can reduce cortisol.Joni Goodman opens up about anxiety, people-pleasing, and the cost of being “the one who always gets it done.”Amy reflects on the legacy of hustle culture and the invisible timelines we place on ourselves.The group discusses why many adults struggle to name joyful moments—and how vulnerability is required to experience joy.A powerful reframing: Managing stress isn’t just about survival—it’s about creating space for joy.🛠️ Practical Stress-to-Joy Strategies SharedThe 5-4-3-2-1 grounding exercise (using the five senses)Speaking your emotions out loud to activate the internal unloading effectPlay as a shortcut to habit formation and joyCold exposure for nervous system regulationWalking without electronics to avoid doom-scrollingIntentional pauses and breaks during facilitation and workdaysZumba, gardening, dancing, writing, thrifting, photography, travel, and more💬 Call to ActionIf you’ve ever answered “I don’t know” to the question “What do you do for fun?” let this episode be your invitation to rediscover joy, play, and rest—without guilt.👥 About the GuestsDr. Lizzy PerezLeadership coach, facilitator, and researcher with a PhD in Leadership Studies.Her work sits at the intersection of emotional intelligence, courage, perfectionism, and nervous system regulation.Website: lizzy-perez.comInstagram: @lizzyperezllcLinkedIn: Lizzy Perez (Elizabeth “Lizzy” Perez)Facebook: Lizzy PerezJoni GoodmanChief Breakthrough Officer of JDG Advisors, certified Dare to Lead facilitator, leadership catalyst, and author of Rappel.Specializes in women’s leadership, emotional intelligence, and transformative facilitation.Website: jdgadvisors.comBook: Rappel (Available on Amazon and via her website)LinkedIn / Facebook / Instagram: Joni D. Goodman📢 Stay ConnectedLove this episode?✔️ Follow the show✔️ Share it with a friend✔️ Leave a quick review✔️ Pre-order Amy’s book everywhere books are soldReach out with thoughts or feedback—you just might hear them on the show.Less Stress. More Joy. Zero Toxic Positivity.
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    31 Min.
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