Thriving Beyond the Stress: Recap of the August SOURCE Luncheon

On Thursday, August 28, SOURCE Nashville members gathered at the CMA Building for a powerful, interactive luncheon focused on one essential theme: learning to move from surviving to thriving.

Guided by workplace well-being expert Rosa Castaño, this workshop went far beyond theory—it was a deeply practical and personal experience that left attendees with tools they could apply immediately.

Meet Rosa Castaño: From Corporate Pressure to Mindful Purpose

After over 15 years in the corporate world—working across startups, non-profits, and international tourism—Rosa Castaño found herself at a turning point during the COVID-19 pandemic. She shifted careers and became a certified meditation, mindfulness, and movement instructor.

Now, Rosa uses her firsthand knowledge of corporate stress to help organizations build resilience and emotional well-being. Her goal? To remind us that stress may be unavoidable—but burnout is not.

Self-Awareness as a Starting Point

Rosa opened the session with a simple but revealing exercise: the “Wheel of Life” assessment. Members rated different areas of their lives (career, health, relationships, environment, etc.) on a scale of 1 to 10, helping them visualize where they felt balanced—and where things felt out of sync.

This grounding activity set the tone for the workshop, emphasizing the importance of self-awareness before self-improvement.

Understanding Stress: Your Body Is Talking—Are You Listening?

Rosa walked us through the science of stress, explaining the roles of the sympathetic (“fight or flight”) and parasympathetic (“rest and digest”) nervous systems. She highlighted how our bodies respond to stress—tight jaws, shallow breathing, anxious thoughts—even when the threat is imagined (like a pile of emails instead of a mountain lion).

A key takeaway: your body doesn’t know the difference between real and perceived danger. That’s why stress management starts with noticing how your body reacts—and creating space to interrupt the cycle.

The Six Stress Styles

Borrowing from personality frameworks like Enneagram and Myers-Briggs, Rosa introduced six different stress response styles:

• Fight – Irritable, critical, quick to anger

• Flight – Avoidant, restless, withdrawn

• Freeze – Overwhelmed, indecisive, shut down

• Fawn – Overgiving, people-pleasing to a fault

• Tend & Befriend – Supportive and collaborative, but mindful of boundaries

• Challenge – Views stress as motivation, driven by problem-solving

Participants reflected on which styles showed up in their work and home lives—recognizing patterns helped many feel seen and validated.

Small Shifts for Big Results

Rosa offered dozens of practical tools to incorporate mindfulness into even the busiest schedules:

• Start your day intentionally—before checking your phone, take a few moments for coffee, breath, or quiet

• Notice your stress cues—jaw clenching, shoulder tension, digestive issues

• Take micro-breaks—step outside, stretch, hydrate, breathe

• Use positive stress—like planning a vacation—as a reminder that not all stress is harmful

She reminded us that our bodies will demand rest—either voluntarily or by force. Better to listen early than be forced to slow down later.

The Power of Words and Presence

Several members chimed in with meaningful reflections, including how changing language (from “I’m busy” to “I’m blessed”) reframes our mindset. Others shared how simple practices—like dancing, setting phone limits, or saying no—have helped them reclaim their time and energy.

Rosa encouraged everyone to schedule joy and restoration like any other priority. “If it’s not on the calendar, it doesn’t happen,” she reminded us.

A Moment of Stillness

To close the session, Rosa guided attendees through a calming mindfulness exercise—inviting everyone to imagine looking at themselves in the mirror and offering kindness, as if speaking to their best friend. It was a powerful moment of self-compassion in a room full of high-achieving women who often forget to slow down.

Final Thoughts: From Survival to Thriving

In a culture that often glorifies overwork, Rosa’s workshop was a reminder that thriving is not about doing more—it’s about doing better for ourselves.

SOURCE Nashville is proud to bring intentional, enriching programming to its members. Thank you to everyone who attended, shared, and supported today’s event.

Let’s continue to build a culture where women in the music industry are empowered, well, and thriving—together.

Special thanks to Stage Water for providing refreshments, and to Starfish Marketing for filming the event.