Our guest for this episode is Jennifer Upton — former British diplomat, now executive coach and founder of How to Diplomat

In this warm and deeply human conversation, Rebecca Rees and Caroline Bridge talk with Jen Upton — a former British diplomat who has been posted to some of the world’s toughest countries and now helps leaders and teams communicate, influence, and stay grounded when the pressure’s on.

As Jen says, she was “posted to places I wouldn’t get to see on holiday” — and some of those postings came with extraordinary challenges. She shares what it was like to evacuate twice with two small children and her husband, and to survive the Marriott Hotel bombing in Pakistan. These experiences gave her a powerful perspective on leadership, resilience, and how to stay composed when everything around you feels uncertain.

Now an executive coach and founder of How to Diplomat, Jen helps others learn the art of diplomacy in everyday life — connecting with empathy, handling pressure with grace, and leading through influence rather than authority.

Together, the trio explore:

• How to manage fear and uncertainty in high-stakes situations
• Why influence starts with curiosity
• How courage often looks quiet, calm, and deeply human
• The lessons diplomacy can teach us about work and life

If you want to work with Jen contact her by email: jennifer@howtodiplomat.com

If you want to follow her for more insights:

LinkedIn: www.linkedin.com/in/jennifer-s-upton

Diplomatic Dispatches newsletter:newsletter

Instagram: https://www.instagram.com/howtodiplomat/
Youtube: https://www.youtube.com/@howtodiplomat

The views expressed in this episode are the personal reflections of our guest. They do not represent the official positions of the UK Foreign Office or any government.

Last week, Tom Bridge launched something new for us — the NVNG Top 3: three guiding principles or suggestions that help our guests when they’re facing new challenges or difficult situations. Tom’s were bold, inspiring, and full of heart.
Listen to hear what Jen’s are — and we’ll start publishing these as separate clips on instagram soon.... when we have learnt how to do it!.

Nothing Ventured, Nothing Gained is hosted by Rebecca Rees and Caroline Bridge.

Rebecca is an Executive Coach and Co-Founder of Peak 15 Coaching, passionate about how our brains work and helping people unlock possibility.

Caroline won BBC’s Race Across the World 2025 with her son Thomas — a series watched by over six million and shortlisted at the National Television Awards.

🎯 Our Mission: To help people pause, see beyond what holds them back, and discover new possibilities for greater happiness and wellbeing.

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