Written by Sophie Reyer, Author Sophie Anna Reyer is an Austrian author of multiple theater pieces and publications. She was born in Vienna, Austria. Reyer discovered her various profound talents in the arts at a young age as a child prodigy. I remember asking, “Why does the sky look like this?” I was eight. It was summer. The sun hung low and swollen, copper-colored, too heavy to lift itself back into blue. The air smelled wrong, sharp, metallic, as if something electrical had snapped. My throat burned when I breathed. “It’s just heat,” they said. “Just smoke from far away.” Far away. As if distance could soften disaster. I pressed my face against the window and watched ash drift down like lazy snowflakes. I didn’t understand then. I still don’t. How can something be alive, forests breathing, rivers moving, seasons arriving on time, and then suddenly not? How the world can be there one moment and altered beyond recognition the next. Whenever I think about climate collapse, I am always a child again, standing at the window, sensing that something vast had cracked open, even if no one around me yet had words for it. Later, I learned the numbers, parts per million, degrees Celsius, deadlines already passed. But numbers don’t smell like smoke. They don’t itch in your lungs. They don’t make birds disappear from places where birds once sang every morning. And still, we cling to them, as if quantification could contain loss. I wonder if we rely on data because grief feels too large, because mourning an entire planet seems obscene, excessive, almost hysterical. You are allowed to grieve a person, perhaps a species, maybe a single forest. But to grieve systems? Oceans? Futures? That feels inappropriate. Unproductive. And yet the crack opens anyway. A few years ago, I met a woman from an island nation that will likely disappear within my lifetime. She said it casually, the way one might mention an upcoming move. “We will have to leave,” she said. “Our ancestors will stay.” I didn’t know how to respond. There are no polite phrases for submerged graves. Later that night, I watched tourists dance barefoot on the same beach, phones glowing in their hands, filming the sunset as if sunsets were guaranteed, as if land were permanent, as if memory could float. From mourning to tourism, again, a short distance. Too short. We are told to stay optimistic. Hope is marketed as a moral obligation. Recycle. Innovate. Stay positive. Buy the right products. Say the right slogans. But where is the space for despair? Where do we put the rage that comes from watching governments calculate acceptable losses, from hearing that entire regions are “collateral damage” in the pursuit of economic growth? Why must grief always be privatized, softened, transformed into motivational posters and greenwashed optimism? Perhaps because grief is dangerous. Grief interrupts productivity. Grief refuses timelines. Grief does not promise solutions. “Grief is political.” Judith Butler’s words echo here, too, even if the context shifts. Whose losses are acknowledged? Whose futures are considered grievable? A flooded European city becomes a tragedy. A drought devastating African farmers becomes a statistic. Certain landscapes are mourned. Others are expected to vanish quietly. Life that is not framed as worth saving becomes expendable. Life that is not mourned is erased twice. And so, climate collapse is not only an ecological crisis, it is a crisis of recognition, a crisis of whose pain counts. We perform rituals anyway, climate summits with choreographed apologies, minutes of silence followed by business as usual, symbolic tree plantings while entire ecosystems are auctioned off. Like funerals, these performances help us pretend that closure is possible, that if the right words are spoken, the loss will be contained. But the crack remains. It spreads through generations, through bodies that carry anxiety they cannot name, through children who learn early that the future is negotiable. Today, the air is unusually warm for this time of year. The seasons have lost their discipline. I sit by the window and practice mourning. I mourn glaciers I have never seen, languages that will disappear with the land that held them, animals whose names will only exist in children’s books labeled extinct. I mourn the arrogance that taught us mastery instead of belonging, the slowness of our response, the speed of our denial. I do not need optimism right now. I need honesty. I listen to the low hum of the city, to the sound of systems still running, still consuming, still insisting on normalcy, and I allow myself to feel what that costs. The crack does not close. But maybe, if we dare to sit with it, without entertainment, without distraction, it can teach us something. Not how to fix everything, but how to care, finally, for what is still here. Follow me on Facebook , Instagram , and visit my LinkedIn  for more info! Read more from Sophie Reyer Sophie Reyer, Author Sophie Anna Reyer is an Austrian author of multiple theater pieces and publications. She was born in Vienna, Austria. Reyer discovered her various profound talents in the arts at a young age as a child prodigy. She is a writer of theater pieces (S. Fischer) and novels (Emons) and was shortlisted for the Austrian Book Award in 2019 and 2021.

Written by Kathleen Mitchell, NLP Master & Mindset Transformation Coach Kat Mitchell transforms how women over 40 think, feel, and show up in their lives. As a certified Master NLP Practitioner, hypnotherapist, and speaker, she guides women from self-doubt to self-trust, helping them break patterns of overgiving and overwhelm to reclaim their confidence, clarity, and courage---one powerful mindset shift at a time. Every February, the same pattern repeats itself, the gym membership gathers dust, the morning routine fades, and the carefully crafted vision board gets shoved in a drawer. We tell ourselves we lack discipline, willpower, or motivation. But what if the real problem started long before we set the goal? Most New Year's resolutions fail because they're built on a foundation of what we think we should want, not what we actually need. They're created from external pressure, comparison, and the exhausting belief that we need to fix ourselves before we're worthy of the life we want. For women over 40 who've spent decades meeting everyone else's expectations, these goals often become just another way to prove we're enough. The missing piece isn't another strategy. It's radical awareness. What radical awareness actually is Radical awareness isn't positive thinking or mindfulness meditation. It's the willingness to see what's been running your life without sugar-coating it or running from it. It's asking yourself the uncomfortable questions most people avoid because the answers might require change. It means looking directly at the patterns you've been repeating for years, the people-pleasing that leaves you exhausted, the boundaries you don't set because you fear disappointing others, the dreams you've shelved because someone once told you they weren't practical, and the version of yourself you've been performing because it feels safer than being seen. This is neuroscience, not philosophy. Your brain operates from patterns established through repetition and reinforcement. Many of those patterns were formed when you were young, navigating environments where adaptation meant survival. As a Master NLP Practitioner and Certified Hypnotherapist who spent years leading multi-million-dollar projects before transitioning to transformation coaching, I've seen how these unconscious programs dictate everything from career choices to relationship dynamics. But here's the powerful part, research from Stanford University on neuroplasticity confirms that the brain can reorganize itself throughout the lifespan through intentional practices and experiences. Your brain isn't fixed. The neural pathways running your current patterns can be rewired through deliberate attention and new choices. Psychologist Carol Dweck's groundbreaking work on growth mindset demonstrates that when people believe their abilities can develop through effort and learning, they activate different neural circuits than those who believe their traits are fixed. Her ongoing neuroscience research shows that a growth mindset leads to quantifiable changes in brain responses to challenges and setbacks. This matters because the stories you tell yourself aren't just thoughts floating in your head. Neuroscience research on self-talk shows that inner speech activates the same brain regions as speaking aloud, including Broca's area and the auditory cortex. When you repeatedly tell yourself limiting narratives, you're not just reinforcing a belief, you're strengthening specific neural pathways. And when you shift those narratives through radical awareness, you're literally rewiring your brain. Different types of self-talk activate distinct neural pathways. Instructional self-talk engages planning regions and the cerebellum, while motivational self-talk activates reward and emotional centers. Positive framing enhances left prefrontal cortical activity and reduces stress hormones like cortisol. This is why the work of becoming aware of your internal narratives isn't optional for transformation. It's the foundation. Radical awareness is the moment you stop being a passenger in your own life and start questioning which neural pathways you're strengthening with every thought, every decision, and every story you tell yourself about what's possible. Why women over 40 need this conversation Midlife brings a particular reckoning. You've likely spent decades building a life that looks successful from the outside while feeling increasingly disconnected on the inside. You've managed caregiving responsibilities, career demands, relationship expectations, and the constant low-grade hum of not being enough. Then something shifts, a health crisis, an empty nest, a relationship ending, or a sudden awareness that the life you've been living doesn't reflect your true self. The goals you set from this place of transition often fail because they're still rooted in old programming and decades of accumulated limiting beliefs about what's possible for women your age. You can't create a new life from an old identity. This is where most resolution-setting goes wrong. We try to add new behaviors without examining the beliefs driving the old ones. We commit to morning routines without asking why we're exhausted in the first place. We set ambitious career goals without acknowledging the relationship depletion beneath our burnout. We promise to prioritize self-care while still believing that putting ourselves first is selfish. The neuroscience helps explain why this approach fails. Your brain has been running the same patterns for decades, creating deeply grooved neural pathways. When you layer new goals on top of unexamined limiting beliefs, your brain defaults to the stronger, more established pathways—the ones that say, "People like me don't get to do that" or "It's too late for me." These aren't just discouraging thoughts. They're neural patterns your brain has been practicing and perfecting for years. Radical awareness asks different questions, not "What should I do?" but "What have I been tolerating?" Not "What goals should I set?" but "What am I ready to change?" Not "Who do I want to become?" but "Who have I been pretending to be?" And critically, "What neural pathways am I strengthening every time I repeat the same limiting story about my life?" The good news? Neuroplasticity research confirms that these patterns aren't permanent. The brain's capacity to reorganize continues throughout your life. But rewiring requires more than willpower. It requires awareness first, then intentional practice of new patterns. The three phases of reclaiming yourself Real transformation doesn't happen through willpower. It happens through clarity, then power, then action. This is the foundation of my Reclaiming You framework, a three-month journey designed specifically for women navigating major life transitions. The first phase is about seeing yourself clearly. This means radical awareness of what's been running your life, including the self-talk patterns and limiting beliefs you've internalized over decades. It involves energy reclamation to understand what's draining you versus what you've been told should drain you. It requires evaluating the relationships and environments shaping your choices and learning to lead yourself forward instead of waiting for permission or validation from others who may be unconsciously reinforcing your limitations. The second phase is stepping into your power. This is where self-trust replaces self-doubt, where you design your life deliberately instead of reactively, where you embody your inherent worth rather than constantly trying to earn it, and where you integrate who you're becoming instead of clinging to who you've been. This phase actively rewires neural pathways by consciously replacing limiting narratives with aligned ones—not through affirmations your nervous system rejects, but through experiential evidence that creates new neural connections. The third phase is living extraordinarily. Not extraordinary in the Instagram-highlight sense, but in the grounded, authentic sense of navigating change with resilience, taking bold action from your center, owning all of who you are, and stepping into unlimited possibility. By this phase, you've practiced new patterns enough that they become the brain's default pathways instead of the old limiting ones. But it all starts with clarity. Without it, every goal becomes another way to abandon yourself. The questions that change everything Radical awareness begins with questions that create breakthroughs instead of busy work. These aren't journaling prompts designed to make you feel better. They're designed to make you see clearly, especially the invisible narratives shaping your reality and the neural pathways you're unconsciously strengthening. What am I tolerating that I'm no longer willing to accept? This question reveals the boundaries you haven't set and the patterns you've normalized, the relationship dynamics you've accepted as unchangeable, the work environments that drain you, and the internal narratives that keep you small. When you write down what you're tolerating, you often discover you're living according to someone else's script about what women your age should accept. What stories am I telling myself about what's possible for me? Your brain believes what you repeatedly tell it because repetition creates and strengthens neural pathways. If you've been telling yourself that it's too late, that you're too old, that you've missed your chance, that ship has sailed, you've been practicing those neural pathways daily. Research on self-talk shows that these repeated narratives don't just discourage you mentally, they activate stress responses and create physiological patterns that reinforce the limitation. Awareness of the story is the first step to choosing a different neural pathway. What would I choose if I trusted myself completely? This question bypasses the "should" and reveals the "want." It exposes the gap between what you know is right for you and what you're doing. That gap is where your power is hiding. It's also where you'll find all the external voices that have convinced you not to trust your own knowing. Who am I when I'm not performing for anyone? This is the question that unravels decades of conditioning. The version of you that emerges when you're not managing perceptions, meeting expectations, or proving your worth is the version that knows what you need. She's been waiting underneath all those practiced neural patterns of who you should be. Where did I learn that this limitation was true? This is the radical awareness question that disrupts old neural pathways. When you trace a limiting belief back to its source, you often discover it came from someone else's fear, bias, or projection, a teacher who said you weren't creative, a parent who insisted that practical careers were the only safe choice, or a culture that decided women over 40 become invisible. These weren't truths. They were suggestions you accepted and then reinforced through repetition until they became neural grooves. And you can choose to stop strengthening them. These questions aren't comfortable. They're not meant to be. Radical awareness disrupts the familiar patterns your brain has been running on autopilot. That disruption is where transformation becomes possible because it's where new neural pathways can begin to form. From awareness to action Clarity without action is just rumination. But action without clarity is just exhaustion in a different form. The women I work with often come to me burned out from years of action that wasn't aligned with who they are or what they actually need. The shift happens when awareness informs choice, and choice builds momentum. When you see clearly what's been running your life, including the neural pathways created by decades of limiting self-talk, you can decide whether to keep strengthening them or create new ones. When you understand that your exhaustion might be less about how much you're doing and more about doing things that violate your core values or authentic desires, you can reclaim your energy differently. When you recognize that the story about being too old or too late is a neural pathway you've been practicing rather than a truth you discovered, you can deliberately practice a different one. Not through forced positive thinking that your nervous system rejects, but through small experiments that generate new evidence. This is how you create new neural pathways with experiential data your brain can't argue with. When you lead yourself forward instead of waiting for external validation, you stop abandoning your goals halfway through because they were never really yours to begin with. This is the work that makes resolutions obsolete. You're not setting goals to fix yourself. You're aligning your life with who you're becoming and actively choosing which neural pathways to strengthen through the stories you tell yourself, the actions you take, and the patterns you practice. The invitation If you're tired of setting goals you abandon, exhausted from trying to keep up with a life that doesn't fit, or ready to stop performing and start choosing, the work begins with one question, "What do I want?" Not what you should want. Not what would make others happy. Not what looks impressive. What do you actually want? That question is the doorway to radical awareness. And radical awareness is the foundation of reclaiming you. Ready to go deeper? Take the exhaustion assessment to discover whether your burnout stems from relationship depletion, energy crisis, or identity loss patterns. Or explore the 10 radical awareness questions for women over 40 , designed to help you see what's been running your life and begin to sense what you actually want. The clarity conversation starts now. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Kathleen Mitchell Kathleen Mitchell, NLP Master & Mindset Transformation Coach Kat Mitchell's decade as a family caregiver, navigating her mother's Alzheimer's and helping her brother relearn language after multiple strokes, ignited her fascination with the brain's capacity to transform. Watching her brother rebuild neural pathways sparked her journey into NLP mastery and hypnotherapy, where she discovered that the same neuroplasticity principles could help women rewrite limiting beliefs at any age. Now a board-certified Master NLP Pratitioner, hypnotherapist, and speaker, Kat combines hard-won wisdom from the caregiving trenches with powerful mindset techniques to help women reclaim their lives after years of putting everyone else first.

Written by Param Singh Sahni, Humanistic Therapist & Coach Param Singh Sahni is a BACP-registered Humanistic Therapist, Trustee at the Metanoia Institute, and founder of The Work. He works privately, supporting people with their mental health needs and specializes in emotional resilience, grief, identity, and trauma-informed care rooted in compassion and social justice. I am writing this from a place of urgency, not abstraction. In the space of a single month, three men, each of whom I had a personal or professional connection to, have died by suicide. One left a note. One overdosed. One was found in the woods. There is no safe distance from this. No academic framing that fully protects against the impact of such losses. When men die in this way, something fractures not only within families and communities, but within masculinity itself. These deaths force us to confront what men are being asked to carry, silently and alone, in a world that offers few places for that weight to be set down.   This is not a metaphorical crisis. It is an emergency.   Masculinity is not failing, men are being failed Much of the current discourse frames masculinity as inherently toxic, outdated, or dangerous. While critical examination of power, entitlement, and harm is essential, this narrative often overlooks a quieter truth: many men are not clinging to dominance, they are drowning.   This is particularly true for men from the global majority: Black and Brown men, men of colour, ethnic men, and those of us who are consistently “othered.”   For these men, masculinity is not merely a social identity, it is a survival strategy forged under pressure. From a young age, many are instructed explicitly or implicitly to man up, to endure, to suppress vulnerability in order to remain safe, employable, or socially acceptable.   At the same time, they live with a constant threat: being profiled by police, scrutinised in public spaces, or treated as suspicious simply for existing. Many are told to “go home” while standing on the land of their birth, or that of their parents. For children of immigrants, masculinity is shaped not only by gender expectations but by inherited survival narratives, less about thriving, more about enduring.   The double bind of the “othered” man For many men of colour, masculinity exists within a relentless double bind.   If we remain silent, we are seen as emotionally unavailable or disengaged. If we speak up, we risk being perceived as aggressive, unstable, or threatening. If we respond to harassment, we are often the ones arrested. If we don’t respond, we are told we should have stood up for ourselves.   Brown men are stereotyped as terrorists, black men as criminals. Both are inherently suspect. This is not paranoia, it is pattern recognition.   The psychological cost of living within this bind is immense. Hypervigilance becomes normal. Anger is swallowed or redirected. Fear disguises itself as numbness. Grief has nowhere to go. Over time, this pressure does not dissipate, it accumulates.   And when there is no space for that accumulation to be processed safely, it often turns inward.   Suicide is not a lack of strength, it is the end of endurance The men I am holding in mind were not weak. They were enduring.   Enduring loneliness. Enduring shame. Enduring cultural dislocation. Enduring expectations they could neither meet nor reject.   One left a note. One numbed himself until his body could no longer cope. One disappeared into the woods. Different circumstances, the same despair.   Suicide in men is frequently misunderstood as impulsive or selfish. In reality, it is often the final outcome of prolonged endurance when the internal resources men are taught to rely on (self-control, silence, stoicism) finally collapse under sustained pressure.   This is what happens when masculinity is defined as containment without release.   Emotional regulation is a social justice issue Conversations about men’s mental health, particularly for men of colour, must move beyond wellness rhetoric and into structural reality. Emotional regulation is not a “soft skill,” it is a life-saving capacity.   Many men were never taught how to: Recognise emotional states before they overwhelm Locate feelings within the body Regulate distress without shutting down or exploding Ask for help without fear of humiliation or threat   Instead, they learned to endure until something broke.   For men already living under racialised stress, this absence of emotional education is not benign, it is dangerous.   Community is not optional Men do not heal in isolation. One of the most damaging myths of masculinity is that growth must be solitary. For men who already experience social marginalisation, seeking help can feel like further exposure or risk.   Yet when men gather without hierarchy, bravado, or performance, something essential returns. Shame softens. Language emerges. The nervous system settles. There is relief in being seen without needing to prove.   Community is not a luxury. It is an antidote. A closing reflection I am writing this because three men are gone. Because I do not want to carry another name in my body. Because silence is no longer an option.   Masculinity does not need to be erased. It needs to be expanded, contextualised, and humanised—especially for those who live at the intersections of race, migration, and historical trauma.   If you are a man reading this and recognise the weight described here, know this: you are not broken. You are responding to an impossible load. And you do not have to carry it alone.   This conversation is not for later. It is happening now. Lives depend on it. Follow me on Instagram and visit my website for more info! Read more from Param Singh Sahni Param Singh Sahni, Humanistic Therapist & Coach Param Singh Sahni is a BACP-registered Humanistic Therapist and Trustee at the Metanoia Institute. He is the founder of The Work, a platform dedicated to supporting the mental health of men of colour through vulnerability, connection, and culturally sensitive care. With nearly a decade of experience, he has supported people through life’s challenges related to addiction, behavioural patterns, and relational difficulties. He also works privately with individuals navigating grief, identity, emotional regulation, and life transitions. His approach is rooted in compassion, justice, and creating spaces where people feel seen, heard, and supported.

Written by Sandro Endler, Business Finance Specialist Sandro Endler is an experienced finance professional with over 30 years of expertise in business finance and strategy. He is the author of FACE IT! Mastering Business Finance and holds advanced degrees in finance and economics from renowned universities. For many business owners, the word budget sounds restrictive, almost like putting the business in a financial straitjacket. In reality, an annual budget is the opposite. It’s one of the most powerful tools you can use to gain clarity, control, and confidence in your decisions. And if the year has already started and you don’t have one yet? Don’t worry. It’s not too late. A budget is a decision-making tool, not just a spreadsheet An annual budget is not about predicting the future with perfect accuracy. It’s about forcing intentional decisions. When you build a budget, you are answering critical questions: How much revenue do we realistically expect to generate? What costs are essential, and which ones can be optimized? How much cash do we need to operate safely each month? Where should we invest to support growth? Without a budget, these decisions still get made, but usually in a reactive, unstructured way. Visibility creates control One of the biggest risks in business is operating “blind.” You may be profitable on paper and still struggle with cash. Or you may feel busy and growing while margins quietly erode. An annual budget gives you: Monthly visibility into revenues, expenses, and cash flow Early warning signals when costs drift, or sales fall short A baseline to compare actual performance against expectations This visibility allows you to act early, when adjustments are easier and far less painful. Budgeting is especially critical in uncertain times Economic uncertainty, interest rate changes, labor costs, and market volatility make planning more important, not less. A budget helps you: Stress-test scenarios (best case, base case, worst case) Prepare for slow months before they happen Decide in advance how you will respond if conditions change Businesses that survive and grow during uncertain periods are rarely the ones improvising month to month. No budget yet? Start now, midyear is fine Many business owners think, “The year already started, so I’ll wait until next year.” That’s a costly mistake. You can and should build a budget at any point in the year: Use actual results from past months Project the remaining months forward Turn it into a rolling budget you update regularly A budget created today is far more valuable than a perfect budget that never gets done. A budget aligns strategy with reality Growth plans, hiring decisions, marketing initiatives, and investments all require financial support. A budget forces alignment between what you want to do and what the business can actually afford. It answers the uncomfortable but necessary question: Does our strategy make financial sense? The bottom line An annual budget is not about limitation, it’s about leadership. It helps you move from reacting to events to intentionally guiding your business forward. Whether you are a growing company or an established one, budgeting is a foundational discipline that separates managed businesses from merely busy ones. If you haven’t created your annual budget yet, now is the right time. Not next year. Not next quarter. "Now." Because clarity today always beats uncertainty tomorrow. Face it! Follow me on  LinkedIn ,  and visit my website for more info! Read more from Sandro Endler Sandro Endler, Business Finance Specialist Sandro Endler is an experienced finance professional with more than three decades of experience in business finance and strategy. As the author of FACE IT! Mastering Business Finance, he provides valuable insights for business owners seeking to improve their financial management. With advanced degrees in finance and economics, Sandro combines academic expertise with real-world experience to help businesses achieve growth and efficiency.

Written by Lina Jurgile, Mindset & Transformation Coach Lina is a Mindset and Transformational Coach, Reiki Master, and certified NLP, Hypnosis, and Time Line Therapy® practitioner. She helps women heal emotional blocks, reprogram the subconscious mind, and align their energy to create a confident, joyful, and purposeful life filled with balance and inner peace. Have you ever felt guilty for resting? Do you say yes when you want to say no, just to keep the peace? Do you feel responsible for other people’s emotions, moods, and happiness? And even though you give so much, do you still quietly feel like you’re never enough? If you nodded even once, there’s a strong chance you grew up being the “Good Girl.” Not the rebellious one. Not the loud one. The strong, helpful, easy one. The one who learned early that love came from being convenient. And while this pattern once kept you emotionally safe, science now shows it can quietly drain self-worth, energy, confidence, and even financial growth in adulthood. The good news? Self-worth is not broken, it is learned. And what is learned can be rebuilt. Let’s walk through how. The science behind the “Good Girl” pattern When we are children, our brains and nervous systems are wired for one main goal, safety and connection. Research in developmental psychology and neuroscience shows that children quickly learn which behaviors keep caregivers calm, present, and emotionally available. When environments feel unpredictable, emotionally intense, or demanding, the nervous system adapts. Many girls unconsciously learn: Being easy keeps peace Being helpful earns approval Being quiet avoids rejection This creates what scientists call an adaptive stress response, a survival strategy stored in the nervous system. The body learns, “Belonging equals safety.” Over time, this becomes identity. In adulthood, this often appears as: People-pleasing Over-responsibility Chronic guilt Emotional exhaustion Low self-worth despite high effort Not because something is wrong with you, but because your body learned to survive. 1. Reframe the Good Girl as adaptation, not failure The first stage of healing self-worth is removing shame. You were not “too sensitive.” You were not “born insecure.” You adapted brilliantly to your environment. Your nervous system chose the behaviors that felt safest. But survival strategies are not meant to run adult lives. What once protected you now quietly drains you. Reflection exercise: Understanding your conditioning Write freely: When I was a child, I was praised for being __________ Conflict in my home felt __________ I learned that love came when I __________ Finish the sentence, “To be accepted, I learned I must __________.” This brings subconscious patterns into conscious choice. 2. Recognize self-abandonment in daily life Neuroscience shows that the brain strengthens whatever behaviors are repeated. Each time you override your own needs to keep peace, your nervous system reinforces, “My needs are not as important.” Over time, this becomes identity. Common signs include: Saying yes when you mean no Over-explaining your decisions Feeling guilty for resting Taking responsibility for others’ feelings Struggling to ask for more, emotionally or financially Self-worth cannot grow where self-abandonment is practiced daily. Reflection exercise: The awareness reset For one day, gently notice: When did I silence myself? When did I choose comfort for others over truth for me? When did I ignore my body’s signals of tiredness or discomfort? Awareness begins rewiring. 3. Heal where self-worth actually lives, the nervous system Talking alone often isn’t enough. Modern trauma and somatic research show that emotional experiences are stored in the body, not just the mind. Suppressed feelings activate chronic stress responses. Good Girls commonly suppress: Anger (to stay lovable) Sadness (to stay strong) Desire (to avoid being “too much”) These emotions remain as tension in the chest, belly, jaw, shoulders, and nervous system. This creates fatigue, anxiety, numbness, and low confidence. Practical somatic reset (2 minutes) Sit with your feet on the floor. One hand on your chest, one on your belly. Breathe slowly, longer exhales activate calming nerves. Ask quietly, “What am I feeling right now?” Let sensations exist without fixing. This teaches your body safety, the foundation of self-worth. 4. Rebuild self-worth through micro self-choosing The brain rewires through repetition. Not big declarations, small daily actions. Try one per day: Rest without apologizing Say no kindly but clearly Express a real feeling Ask for support Receive without explaining At first, discomfort is normal. Your nervous system is learning a new pattern, “Choosing myself is safe.” This is how identity shifts. Reflection exercise: Self-worth journal Each evening, write, "Today I honored myself when I __________." Confidence grows quietly through consistency. 5. Reprogram the core worth belief Most Good Girls unconsciously live by, “I am worthy when I am useful.” Neuroscience shows the brain forms beliefs through repetition and emotional experience. So we replace it slowly with the truth, “I am worthy because I exist.” Daily rewiring practice Repeat slowly, “I don’t need to earn love. I am already enough.” Let your body feel it, not just your mind. This is how new neural pathways form. The real transformation that follows When women heal the Good Girl survival pattern: Boundaries feel natural Emotional exhaustion fades Confidence becomes calm Relationships become healthier Receiving love and money feels safe Self-worth isn’t ego. It’s nervous system security. Final thought The Good Girl helped you survive. But she is not meant to lead your life forever. When you teach your body safety, choice, and self-respect, self-worth rises naturally. Not forced. Not faked. Rooted. And that grounded woman changes everything. Rebuilding self-worth is not about forcing confidence, it’s about teaching your body safety, clarity, and self-respect. If you’re ready to move out of survival mode and into a grounded, confident life, Lina Jurgile offers transformational coaching and healing sessions both online and in Dubai. Connect with Lina on Instagram to explore working together. Visit my website for more info! Read more from Lina Jurgile Lina Jurgile, Mindset & Transformation Coach Lina is a Mindset and Transformational Coach, Reiki Master, and certified practitioner of NLP, Hypnosis, and Time Line Therapy®. After transforming her own life through deep mindset and energy work, she now helps women release emotional blocks, reprogram limiting beliefs, and reconnect with their true selves. Combining neuroscience-based tools with Reiki energy healing, Lina guides her clients to create inner freedom, confidence, and a life aligned with purpose and joy. Her mission is to help women remember their power and consciously design the life they deserve.

Written by Dominic L. Johnson-Bey, King and Queen Fitness Virtual Dominic Johnson-Bey, widely known as Coach Bey, is a visionary fitness entrepreneur, author, and motivator dedicated to helping others conquer fear and doubt. As the founder of King and Queen Fitness Virtual, a cutting-edge online gym offering free trials and personalized training, he has transformed the way people approach health and wellness. In a world where physical appearance often overshadows overall well-being, true health requires a balanced approach that nurtures the body, mind, and spirit. This article delves into the importance of mental and spiritual fitness, offering practical tips and insights to help you embark on a more holistic fitness journey for long-term health and happiness. The illusion of physical-only fitness In today’s fitness-driven culture, the spotlight often shines brightest on the body. Sculpted abs, toned arms, and lean physiques dominate social media feeds, shaping the modern definition of “health.” Yet, beneath the surface of physical perfection, many silently battle anxiety, burnout, and emotional fatigue. The truth is simple but often ignored, a strong body means little without a strong mind and spirit to sustain it. The obsession with appearance can lead to unhealthy cycles of overtraining, restrictive dieting, and comparison-driven self-criticism. These patterns may produce short-term results but often erode long-term well-being. Tip: Start your fitness journey by setting feeling-based goals rather than appearance-based ones. For example, aim to “feel more energized” or “sleep better” instead of “lose 10 pounds.” This shift in mindset fosters a healthier relationship with your body and encourages sustainable habits. The missing link: Mental and spiritual fitness Health is not a one-dimensional pursuit. It’s a harmony between the physical, mental, and spiritual aspects of life. When one is neglected, imbalance follows. Studies from the National Institutes of Health (NIH) show that chronic stress and poor mental health can directly impact physical performance, recovery, and even immune function. Similarly, research published by the American Psychological Association (APA) highlights that mindfulness and emotional regulation improve endurance, focus, and motivation, key components of any fitness journey. The body is the vessel, but the mind is the driver. Without mental clarity and emotional balance, even the most disciplined workout routine can feel empty. Spiritual wellness, whether rooted in faith, purpose, or self-awareness, adds the final layer, grounding individuals in meaning and resilience. Practical ways to strengthen mental and spiritual fitness Practice daily mindfulness: Spend 5-10 minutes each morning focusing on your breath or repeating an affirmation. Journal your progress: Reflect not only on physical milestones but also on emotional and mental growth. Connect with purpose: Ask yourself why you want to be healthy. Is it to live longer, feel confident, or serve others better? Unplug regularly: Take breaks from social media to reduce comparison and reconnect with your inner self. The King and Queen Fitness Virtual philosophy At King and Queen Fitness Virtual, the mission extends far beyond physical transformation. Under the leadership of Coach Bey, a recognized Executive Contributor with Brainz Magazine and a handpicked Mr. Health and Fitness contestant, the team emphasizes holistic wellness. Their approach integrates physical training with mindset development and emotional empowerment, helping clients build not just muscle, but mental fortitude and spiritual alignment. Coach Bey’s philosophy is simple yet profound, "Through personalized coaching, guided virtual sessions, and a supportive community, King and Queen Fitness Virtual helps individuals reclaim balance inside and out." Example: One client, after months of focusing solely on weight loss, discovered through Coach Bey’s program that her real challenge was emotional stress. By incorporating meditation and gratitude journaling, she not only lost weight but also gained confidence and peace of mind. The science of wholeness Modern research continues to validate what ancient wisdom has long taught, the mind, body, and spirit are inseparable. Practices such as meditation, gratitude journaling, and mindful movement have been shown to reduce cortisol levels, improve sleep, and enhance overall well-being. According to a study from Harvard Health Publishing, individuals who combine physical exercise with mindfulness practices experience greater long-term health outcomes than those who focus solely on physical training. Practical applications Mindful movement: During your next workout, focus on your breathing and the sensations in your muscles. This enhances body awareness and reduces injury risk. Gratitude practice: End each day by listing three things you’re grateful for. Gratitude has been linked to improved mood and motivation. Balanced nutrition: Nourish your body with whole foods that support both physical and mental health, think omega-3 rich fish, leafy greens, and antioxidant-packed fruits. This interconnected approach doesn’t just build strength, it builds sustainability. It transforms fitness from a temporary goal into a lifelong lifestyle. The call to rise higher True health is not measured by the mirror but by the mind’s peace and the spirit’s strength. The next evolution of fitness demands more than sweat, it demands self-awareness, emotional intelligence, and purpose. How to begin your holistic health journey Assess your balance: Rate your physical, mental, and spiritual health on a scale of 1-10. Identify which area needs more attention. Create a routine that honors all three: Combine strength training with meditation and reflective journaling. Find a community: Surround yourself with people who value growth over perfection. Celebrate progress, not perfection: Every step toward balance is a victory. Join Coach Bey and the King and Queen Fitness Virtual team in redefining what it means to be fit. Explore programs designed to elevate every dimension of health, mind, body, and spirit. Visit here to begin a free trial and experience the transformation that goes beyond the physical. Join the Power Blog to get powerful insights and nutrition facts! Additional insights: Building a lifestyle of wholeness 1. The power of rest and recovery Rest is not laziness, it’s a strategy. Sleep and recovery days allow the body to repair and the mind to reset. Aim for 7-9 hours of quality sleep and schedule at least one active recovery day per week. 2. Emotional fitness matters Emotional intelligence, understanding and managing your emotions, can dramatically improve your health journey. When you can identify stress triggers and respond calmly, you prevent emotional eating, burnout, and negative self-talk. 3. Spiritual anchoring Whether through prayer, meditation, or time in nature, spiritual practices help you stay grounded. They remind you that health is not just about doing more but about being more present. 4. The role of community support Accountability and encouragement are powerful motivators. Virtual fitness communities, like King and Queen Fitness Virtual, provide a safe space to share challenges, celebrate wins, and stay inspired. Follow me on Facebook , Instagram , and LinkedIn for more info! Read more from Dominic L. Johnson-Bey Dominic L. Johnson-Bey, King and Queen Fitness Virtual Coach Bey's journey began long before he became a respected coach, entrepreneur, and author. Growing up, he faced challenges that tested his resilience and shaped his character. His childhood was marked by moments of struggle and self-discovery, but also by a deep curiosity about strength, both physical and mental. Those early experiences taught him the value of perseverance, discipline, and faith, lessons that would later become the foundation of his life's work. As a young man, Dominic found solace and purpose in fitness. What started as a personal outlet soon evolved into a calling to help others transform their lives. That passion led him to create King and Queen Fitness Virtual, a groundbreaking platform that empowers people everywhere. Reference material: National Institutes of Health (NIH) : The Impact of Mental Health on Physical Performance. American Psychological Association (APA) : Mindfulness and Motivation in Fitness. Harvard Health Publishing : The Mind-Body Connection in Exercise. Coach Bey and the King and Queen Fitness Virtual staff invite every reader to look deeper, train smarter, and live fuller because true health is not just about how the body looks, but how the soul feels.

Written by Dr. Diane Jackson Schnoor, Speaker, Podcast Host, Education Consultant Dr. Diane Jackson Schnoor is a nationally recognized speaker, educator, and children’s literature specialist. Founder of Dr. Diane’s Adventures in Learning and host of the Adventures in Learning podcast, she helps organizations use play-based learning to foster collaboration, creativity, and empathetic problem-solving. Reading aloud is one of the most powerful learning tools we have, and one of the most underleveraged. When picture books are shared intentionally, they become more than stories, they become invitations to empathy, inquiry, creativity, and connection. In a world where educators and families are stretched thin, the question isn’t whether read-alouds matter. It’s how we can make them sustainable, meaningful, and joyful, every single day. That question is what inspired Dr Diane’s Daily Picture Book Read-Aloud Calendar, a year-long approach to literacy that weaves together empathy, STEAM thinking, and learning through play. What is a daily read-aloud, and why does it matter? A daily read-aloud is the simple practice of sharing a story consistently, without turning it into a worksheet or performance task. Research has long shown that read-alouds support vocabulary development, comprehension, background knowledge, and oral language, but their impact goes far beyond academic outcomes. Daily read-alouds help children: Build emotional literacy Develop listening and discussion skills Make sense of complex ideas through story Associate reading with connection and pleasure When read-alouds are treated as a ritual rather than a requirement, they activate curiosity and belonging, two prerequisites for deep learning. Windows, mirrors, and sliding glass doors: Why book choice matters The concept of books as windows, mirrors, and sliding glass doors , introduced by scholar Dr Rudine Sims Bishop , offers a powerful framework for intentional book selection. Mirrors help children see themselves reflected and valued and offer them possibilities Windows offer valuable insights into lives, experiences, and cultures that are different from their own Sliding glass doors invite readers to step into new perspectives, imagine possibilities, and take transformative action A thoughtfully curated read-aloud calendar ensures children regularly encounter all three, without placing the burden of constant searching on educators or families. This approach not only supports identity development, but also strengthens empathy, cultural understanding, and critical thinking, skills essential for both academic success and civic life. Empathy is not taught, it’s practiced through story Empathy develops through repeated experiences of perspective-taking, reflection, and thoughtful conversation. Multicultural picture books create safe entry points into big ideas like fairness, loss, courage, responsibility, and hope. When a read-aloud includes a short reflection prompt, children are invited to: Notice emotions and motivations Consider how actions affect others Connect story moments to their own lives These small, daily moments add up. Over time, children learn that reading is not just about decoding words. It’s about understanding people. STEAM thinking begins with curiosity and play, not content coverage STEAM learning thrives when children are invited to engage, ask questions, observe patterns, and explore ideas through play. Multicultural picture books naturally support this process. A single story can spark: Scientific observation (weather, growth, systems) Engineering challenges (design, problem-solving) Artistic expression (illustration styles, storytelling) Mathematical thinking (patterns, sequencing, comparison) When read-alouds include simple, playful STEAM invitations, rather than scripted activities, children engage more deeply and authentically. The goal is wonder and discovery sparked by play and a good book. We don’t need lots of materials to craft these invitations, just the ability to pause, reflect, and observe where our children’s curiosity lies. When we pair high-quality literacy experiences and opportunities for STEAM exploration, we create invitations for engaged learning. Learning through play: The bridge between literacy and engagement Too often, we view play as “other” – something that is only done as an extra or in the earliest days of childhood. Once we welcome children into formal education, the inclination is to push play aside in favor of the many demands of scripted curriculum. Play is not the opposite of academic excellence. Play is the pathway to real, sustainable learning, collaboration, critical thinking, creativity, and problem solving. Learning through play allows children to test ideas, make meaning, and take intellectual risks. When read-alouds are paired with opportunities to play and explore, children: Retell stories through dramatic play Build, create, and problem solve inspired by characters or settings Ask “what if?” and “why?” questions Develop executive function and collaboration skills These experiences activate the joy of learning, which is essential for sustaining attention and motivation over time. Activating a love of reading through consistency and care Children learn to love reading when reading feels: Predictable but not repetitive Thoughtful but not heavy Connected to real conversation Free from constant evaluation A daily read-aloud calendar supports this by removing decision fatigue and creating space for presence and connection. When adults know what they’re reading, they can focus on how they’re connecting. Over time, reading becomes associated with warmth, curiosity, and shared discovery, a foundation that lasts far beyond early childhood. Why a calendar model works The calendar format may seem simple, but it’s powerful. By embedding literacy directly into daily routines, a read-aloud calendar: Reduces planning overload Encourages consistency Supports long-term habits Makes high-quality book access more equitable When literacy lives where we already look, our calendars, it becomes part of the rhythm of everyday life. A call to action: Make read-alouds a daily act of care Daily read-alouds are not an “extra.” They are an investment in empathy, creativity, and lifelong learning through play. If you are an educator, family member, librarian, or community leader, consider how a consistent, intentional read-aloud practice might transform not just literacy outcomes, but relationships, curiosity, and joy. To learn more about Dr Diane’s 2026 Daily Picture Book Read-Aloud Calendar  and explore how it supports empathy, STEAM thinking. Follow me on Facebook , Instagram ,  LinkedIn , and my website for more info! Read more from Dr. Diane Jackson Schnoor Dr. Diane Jackson Schnoor, Speaker, Podcast Host, Education Consultant Dr. Diane Jackson Schnoor is a nationally recognized speaker, educator, and podcast host who believes better learning, and better leadership, start with play. With more than 30 years of experience spanning classrooms, museums, and universities, she helps organizations create environments where curiosity sparks collaboration, creativity fuels critical thinking, and empathy drives problem-solving. Her work blends children’s literature, play-based STEAM learning, and real-world leadership to show what’s possible when we commit to learning and leading through play.

Written by Andrea B Denney, 2x Author, Narrative Legacy Fine Art Photographer Andrea B. Denney is a leading grief-informed fine art photographer and author recognized for her expertise in legacy storytelling and compassionate visual art. Her award-winning work helps families preserve memories with depth, empathy, and artistry. You’ve been running on empty for so long now that “empty” has become your new normal. If you wake up exhausted, snap at loved ones, and can’t remember the last time you did something just for yourself, you might be too used to feeling depleted. The truth is, your body keeps score, even when your mind insists you’re fine. This quiet epidemic is called caregiver burnout, and it’s more dangerous than most realize. Maybe you feel like stopping isn’t an option, because they need you, because nobody else will, because care can’t wait. And still you push through, telling yourself you’re fine. But this level of burnout isn’t sustainable, and it isn’t your fault. What is caregiver burnout? Caregiver burnout is a state of physical, emotional, and mental exhaustion. It arises when caregivers give everything for someone else but don’t receive enough support, rest, or nourishment in return. It’s not a weakness, and it’s not a failure. It’s simply the cost of pouring out more than you refill, day after day, sometimes for years. The National Alliance for Caregiving and AARP report that over half of long-term caregivers experience severe mental and physical health symptoms, with many suffering in silence ( NAC/AARP Caregiving Report ).[1] Warning signs you might miss Burnout doesn’t show up all at once. It grows slowly, disguised as “just being tired” or “having a rough week.” To stop it from taking root, you need to know the signs: Physical signs Constant fatigue, even after sleeping Frequent illnesses Headaches or muscle aches that don’t go away Changes in appetite or sleep routines Emotional signs Hopelessness or helplessness Increased irritability or anger Isolation from friends, loss of interest in hobbies Emotional numbness Behavioral signs Skipping your own meals or appointments Increased reliance on alcohol, medication, or caffeine just to cope Trouble focusing or making decisions Feeling like caregiving has taken over your entire life Why caregivers ignore burnout Most caregivers know something’s wrong, yet take no action. Why? Guilt: “My loved one has it worse, I shouldn’t complain.” Identity: “This is my job, this is who I am now.” Fear: “If I stop, who will care for them?” Isolation: “Nobody else really gets it.” If these thoughts sound familiar, know that you’re not alone, and you’re not broken. Finding your way back Burnout recovery doesn’t mean abandoning your loved one. It means recognizing that you can’t give from an empty cup forever. Here are steps you can begin today: 1. Name the truth Admit it out loud: “I am burned out.” There’s no shame here, just honesty and the power to begin again. 2. Ask for help This is often the hardest part. Reach out to: Family or friends (even for a small favor) Respite or home care organizations Local or online support groups Professional counseling is needed 3. Restore small moments You don’t need a vacation, just pockets of peace. Take a 10-minute walk outdoors Enjoy a hot cup of coffee, undisturbed Call a friend just to talk Savor a single meal (really taste it) 4. Set boundaries It is okay, necessary, even, to say “no” sometimes. Protecting your own time and energy helps you sustain the journey for the long haul. For more practical tips:   Modern Loss – Setting Boundaries Essential resources for burned-out caregivers You don’t have to do this alone. Here are a few resources I created (and used myself) to help you recover: Stillness Suite : Healing music and gentle guidance, no requirements, no pressure. The Empowered Caregiver : Surviving Caregiving Without Losing Yourself.[4] Remembrance Record Podcast: Gentle audio for the hardest days. After the Goodbye Community : A safe space for honest support, even after caregiving ends. Find more help at: Family Caregiver Alliance [2] Modern Loss [3] Grief.com You matter too Repeat this truth: Your life matters. Your health and happiness are not extras, they’re the foundation. The best gift you can give your loved one is a caregiver who is hopeful, whole, and still able to care for themselves. How you care for yourself will shape every chapter ahead, even after caregiving ends. Start small, give yourself grace, and trust that finding your way back is possible, one step at a time. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Andrea B Denney Andrea B Denney, 2x Author, Narrative Legacy Fine Art Photographer Andrea B. Denney is an award winning grief-informed fine art photographer, two-time author, audio storyteller, and creative entrepreneur based in Tennessee. Known for legacy storytelling and trauma-aware artistry, she helps families preserve memories and emotions through timeless visual art. Recognized with the 2025 Prestige Award and Marquis Who's Who Honoree of 2023, Andrea combines technology, compassion, and service to inspire healing, connection, and preservation of love through generations. References: [1] National Alliance for Caregiving & AARP, 2020 [2] Family Caregiver Alliance [3] Modern Loss [ 4] CDC – Caregiver Health

Brandi Stiles is a wellness coach, personal trainer, and breathwork practitioner with over 30 years of experience in fitness, mindful movement, yoga, meditation, and breathwork. As a menopausal woman herself, her work bridges intellect and embodiment, gently guiding people out of overthinking and back into the wisdom of the body. Through her recently launched live online subscription, Brandi offers nervous-system-aware movement and wellbeing practices designed to cultivate strength, clarity, and sustainable inner balance. Brandi Stiles, Wellness Coach, Personal Trainer, Yoga and Breathwork Practitioner Who is Brandi Stiles? Brandi Stiles is a wellness practitioner, breathwork guide, movement coach, and single mama who believes that true strength begins within. With over three decades of experience with Personal Training, her work now weaves together physical training, mobility, yoga, meditation, and somatic breathwork to help people reconnect to their bodies, regulate their nervous systems, and build lives rooted in self-trust and inner peace.  At home, Brandi lives a grounded, intentional life in a small Canadian town with her daughter. Much of her joy comes from simple rituals, early mornings, movement, time in nature, being a dedicated Hockey Mama and creating a sense of safety and presence within her home. Motherhood has been one of her greatest teachers, deepening her capacity for patience, honesty, and embodied leadership. In business, Brandi is the same person she is in life, caring, compassionate, and deeply present with a deep love for helping others create the change they are seeking. She runs an in-person studio focussed on strength training, esteem coaching, fitness, yoga and mobility, whilst also offering an Online subscription where she brings all the practices she loves to the online space in Live sessions. Whether in real life or online, Brandi is creating spaces that are less about performance and more about connection.  Her approach is not about quick fixes, but about sustainable transformation, meeting people where they are and walking alongside them as they reconnect with themselves. Brandi has lived and traveled extensively around the world, following a deep inner pull for experience, growth, and understanding. Those years of exploration and living abroad, combined with seasons of profound challenge, ultimately led her back to herself. Today, her work is informed not just by certifications or study, but by lived experience, self-inquiry, and a commitment to doing the inner work she now guides others through.  At her core, Brandi is someone who believes in the power of presence, the wisdom of the body, and the idea that healing doesn’t require becoming someone new, only remembering who you already are. What inspired you to create your business and step into this field of wellness?  My work in wellness wasn’t inspired by a single moment, it emerged over a lifetime of listening to my body, my experiences, and the quiet truths that surfaced when I slowed down enough to hear them. I was drawn to movement and training at a young age, initially through discipline, performance, and physical strength. Over time, I began to see that while the body can be shaped through effort alone, true wellbeing requires something deeper, safety, presence, and self-connection. Like many people, I moved through seasons of pushing, striving, and disconnecting from myself in order to keep going. Years of an eating disorder, pushing through training without mindful rest or self care, eventually, my body asked me to pause.  Breathwork, meditation, and mindful movement became my new way of loving myself, caring for my inner world instead of pushing it to be something on the outside. When I began caring for myself in this way I didn’t even know I was searching for ways to regulate my nervous system, process emotion, and rebuild trust with myself from the inside out.  What began as personal necessity gradually became purpose. Evolving my business was a natural extension of that lived experience. I wanted to offer spaces that felt different from the high-pressure wellness culture I had once thrived in but also became exhausted within. I wanted to create spaces where people didn’t need to perform, fix themselves, or earn their worth. Instead, my intention was to create environments rooted in compassion, embodiment, and honest connection, where strength and softness are allowed to coexist.  Today, my work is guided by the belief that healing is not about becoming someone else, but about moving inward to realise that you have everything you need within you as you are today. I stepped into this field not to lead from a pedestal, but to walk alongside others, offering practices that support regulation, resilience, and self-trust in a world that often asks us to abandon ourselves to keep up. I love to remind others that you can be kind and gentle with yourselves whilst simultaneously expecting greatness!  Who are the exact people you are most passionate about helping right now?  I am most passionate about supporting women who appear capable on the outside, yet feel disconnected, depleted, or quietly overwhelmed on the inside. Many of them are in midlife or navigating a significant transition, sobriety, motherhood, menopause, identity shifts, or the aftermath of years spent pushing ‘harder’ because we were sold that idea, or years caring for others whilst neglecting themselves.  These are women who may have done a great deal of inner and outer work, yet still sense there is something missing. They are not looking for another plan, program, or performance-based solution. What they are craving is regulation, safety, and reconnection, space to slow down, feel again, and rebuild trust with their bodies. I am especially drawn to women who are ready to stop pushing and start listening. Women who want strength that is sustainable, nervous systems that feel supported, and lives that are rooted in presence rather than survival. Many are stepping away from old coping mechanisms, old identities, or old ways of proving themselves, and are learning how to meet life with clarity and self-respect.  Ultimately, I work with women who are ready to come home to themselves, not by fixing what’s broken, but by remembering what’s already whole. My role is to offer practices and spaces that support that remembering, with compassion, honesty, and steadiness. To create a safe space that honours every single person where they are in this moment and speak to that acceptance alongside a knowing that we can evolve and grow in a beautiful way.  What is the biggest problem your clients come to you with before working with you?  The most common challenges my clients bring to me might not be a lack of discipline or motivation, rather a deep sense of disconnection from themselves. Many feel stuck in patterns of over-functioning, chronic stress, or emotional numbness, even though on the surface their lives appear full and functional, they are often not taking time for themselves, justifying all the other tasks in life to take precedent over their own self care.  They often describe feeling tired but unable to truly rest, possibly strong in some areas of life but not grounded, accomplished yet unsettled. Their nervous systems have been living in a state of quiet vigilance for years, and their bodies are holding more than their minds have had space to process. As a result, they may struggle with anxiety, burnout, disrupted sleep, or a sense that they are constantly “on,” even when they want to slow down.  What they’re really coming to me for is not another strategy to manage life better, but support in learning how to feel safe in their own bodies again. They want to move through life with more ease, clarity, and self-trust, without having to push or override themselves to do it. My work begins by helping clients reconnect with their bodies, regulate their nervous systems, and develop a more compassionate relationship with themselves. From there, everything else, strength, confidence, clarity, and resilience, can be rebuilt on a much more sustainable foundation.  How do you personally help clients move from feeling stuck to seeing real results?  I help clients move forward by slowing things down and working at the level where change actually happens, the body and nervous system. When someone feels stuck, it’s rarely because they don’t know what to do. More often, their system is overwhelmed, dysregulated, or operating from patterns that were formed in survival rather than choice.  My approach begins with creating a sense of safety and trust. Through somatic breathwork, mindful movement, and simple, repeatable practices, clients learn how to regulate their nervous systems and reconnect with their internal signals. This allows them to shift out of constant fight-or-flight and into a state where clarity, resilience, and self-agency can return. From there, we build sustainable strength, physically, emotionally, and mentally.  I don’t believe in dramatic overhauls or forcing transformation. Instead, I guide clients through consistent, embodied practices that help them feel their progress in real time, better sleep, steadier energy, improved emotional regulation, and a stronger sense of self-trust. What makes the difference is that I don’t separate the personal from the practical. I invite clients to meet themselves exactly where they are, and I walk alongside them, offering structure, accountability, and compassionate honesty. Results emerge not because clients push harder, but because they are supported in learning how to respond to their lives from a regulated, connected place. True change, in my experience, happens when the body feels safe enough to let go of what it’s been holding. My role is to help create the conditions for that release and renewal to occur.  What makes your approach different from others in your industry?  I like to think that each one of us that is sharing our offerings to the world need to see our own voice as the differentiator. I deeply feel that my voice is for those who resonate with it, when they need it. I liken it to a musical artist, I may love an artist and be moved to tears from their voice and message and others may not like that sound at all. I want the authenticity of my voice and my care for these practices to be out in the world for whoever may align. As Regan Hillyer mentioned, imagine you are standing on a cliff top and are handed a megaphone and it is your time to speak. What would you say? Noting that those who do not want to hear your message cannot hear you at all. This is so powerful to remind all of us that we are all unique and stand out in our own way.  Once the connection has been made, my approach is entirely rooted in embodiment rather than performance. I spent decades pushing past many messages my body and spirit wanted to send me, so I had to take that data and slow down to meet the gentle part of me right there with the powerful part. As a beautiful result of my own experience I don’t ask people to push past their bodies or override their signals in the name of progress. Instead, I help them create an organic conversation with their body, reminding them that they alone can listen and respond to their own needs. My background spans decades of physical training alongside yoga, meditation, and somatic breathwork, allowing me to bridge structure and softness in a way that feels both grounded and accessible. I don’t separate physical wellbeing from emotional or nervous system health, they are deeply interconnected, and lasting change requires addressing all of them together. Another key difference is presence. I don’t offer press-play experiences or detached instruction. Whether in person or online, I am actively involved, attuned, and engaged. Clients know they are seen, supported, and guided by someone who is doing this work alongside them, not above them.  Finally, my work is informed by lived experience as much as professional training. I understand what it means to rebuild trust with yourself, to step out of survival mode, and to choose a more conscious way of living. That understanding shapes everything I offer, creating spaces that feel safe, honest, and deeply human. My goal is not to create dependency or promise quick fixes, but to help people develop the tools and self-awareness they need to support themselves long after our work together ends.  Can you share one powerful transformation story from a client you have helped? Rather than one single success story, what stands out to me most is the common thread that runs through all of the people I’ve worked with over the years. Success doesn’t look the same for everyone, and I don’t believe it should. For some, success is subtle but life-changing—like a woman who stops criticizing her body and begins speaking to herself with kindness for the first time. For others, it’s profound and deeply healing, clients who have carried childhood trauma for decades and begin to release it through breathwork and somatic connection, learning to feel safe in their bodies again. I’ve seen athletes regain confidence and freedom in their movement, clients move through chronic pain with greater ease, and older adults rediscover strength, balance, and independence in ways that quietly transform their daily lives. I’ve also worked with people navigating emotional healing who use movement, breath, and stillness as tools to meet themselves honestly and continue that healing on their own. What connects all of these experiences is not me, but the moment someone chooses to show up for themselves, again and again.  My role is often that of a catalyst or guide, offering space, tools, and support. The real success belongs to the individual who commits to listening to their body, honoring their process, and staying present through change. To me, that is the most powerful transformation, when someone steps into themselves with trust and self-respect, and begins to live from that place. Every success story is different, but they all begin the same way, with a willingness to meet yourself where you are, and that is a beautiful testament for everyone!  What is one mistake people often make before seeking the kind of support you offer?  I don’t necessarily believe these are mistakes that people make, the perceived wrong turns that don’t work out, are just opportunities to adjust. When we judge ourselves for the mistakes we are connecting a negative energy while we simultaneously try to move on. We can look back at our decisions and recognise that it may not have taken us where we wanted to go, but when we decide to let go of judgement or shame we realise how much more power we have to choose with that data from our past.  I do however see a trend in women, a belief that they need to push harder or fix themselves before they are worthy of support. Many arrive thinking their struggle is a personal failure, that if they were stronger, more disciplined, or more resilient, they wouldn’t feel the way they do.  This mindset keeps people trapped in cycles of persistent pushing and self-criticism, often disconnecting them further from their bodies. Instead of listening to what their system is asking for, they override it, assuming rest, softness, or support will slow them down.  In reality, sustainable change doesn’t come from pushing through, it comes from learning how to feel safe enough to slow down and respond differently. Especially in menopausal women, we need to adjust the needle and set it to more love and connection to what feels great. The work I offer invites people to release the belief that they must struggle alone, and to discover that healing and growth can happen from a place of compassion, steadiness, and trust. Within my subscription there is opportunity to connect in the Live atmosphere with myself and other practitioners, as well as a Skool community that is there as a quiet supportive space that softens the outside noise and chaos of social media. I myself, for the longest time felt I had to do it all alone, and yes we have to show up for ourselves but connecting with others as we do it can lighten that load!  How do you help your clients gain clarity in both their personal lives and their goals?  I love to think that I am simply a catalyst to my clients connecting to their own inner world, that is where the clarity of self resides.  Through breathwork, mindful movement, and intentional pauses, clients learn how to regulate their internal state. As the body settles, mental noise begins to quiet. From this place, they can distinguish between what they truly want and what they’ve been conditioned to pursue. Once that internal clarity is present, we translate it into practical action. I help clients align themselves , their values, energy, and capacity more than a ‘goal’, in this their choices feel sustainable rather than draining. This often results in clearer boundaries, more confident decision-making, and a stronger sense of direction in both personal and professional life. Rather than offering answers, my role is to help clients learn how to listen to themselves and to keep showing up in a beautiful way that is different from day to day. When they trust their internal signals, clarity becomes something they can return to again and again, not something they have to chase.  I believe that we all find clarity within once we are on our own personal path. Truly no one outside of us has the answer for us. Yes, we can gather experiences, wise words, motivation, connection and many things from others, but it has always been an inner game. Isn’t so exciting that we all have everything we need within us?  If my practices and offerings allow anyone to journey deeper into themselves and find their personal clarity, then my voice has been used in alignment with my purpose.  What does real success look like for someone who works with you?  Real success is less about hitting external benchmarks and more about reclaiming a sense of self and steadiness in daily life. For someone who works with me, success looks like showing up fully for themselves, physically, emotionally, and mentally, without needing to perform or prove anything. It’s waking up with a nervous system that feels regulated rather than tense, making decisions from clarity instead of habit or obligation, and moving through life with a sense of confidence rooted in self-trust.  Success is also the ability to navigate challenges without losing themselves, to honour boundaries, and to experience connection, both with themselves and with others, in a way that feels authentic and nourishing.  In practical terms, it may mean better sleep, steadier energy, improved emotional resilience, or a stronger, healthier body. But at its core, success is internal, it’s the feeling of “I am here, I am enough, and I know how to respond to my life from a place of strength and presence.” That inner alignment is what allows every other part of life, relationships, work, creativity, to flourish naturally.  What simple first step can someone take today if they feel called to work with you? The simplest first step is to pause and connect with your own breath. Even a single minute of mindful, conscious breathing, paying attention to the inhale and exhale, can begin to shift your nervous system and create space for clarity.  From there, the next step is to reach out, whether that’s joining a session, booking a consultation, or simply exploring one of the resources I offer. You don’t need to have everything figured out or be “ready” in the traditional sense. The most important part is allowing yourself to take that first intentional action toward connection, with your body, your mind, and the life you want to build. Even a small, grounded step today can set the tone for profound transformation over time. It’s about beginning where you are, not where you think you should be. People can connect with me through my online my digital platforms, where I have just launched The Origin Momentum subscription. This consists of 10+ Live Online sessions per week, including strength and mobility on the mat, mindful movement, yoga, meditations and Somatic Breathwork. This subscription also gives you access to the recordings from the sessions to make it easier to show up for yourself when the Live schedule doesn’t suit your schedule. This space offers a Skool community allowing connection to others if you so desire.  I also like to share reflections on wellness and embodiment through my social channels and longer-form content, creating accessible entry points for anyone, no matter where they are on their journey. These spaces are designed to be welcoming and low-pressure, an invitation to explore rather than commit before you’re ready. Whether someone joins a class, participates in a breathwork session, or simply spends time engaging with the content I share, each offering is an opportunity to begin reconnecting with themselves in a meaningful way.  My intention is always the same, to create safe, supportive spaces where people can start exactly where they are and build a more grounded, connected relationship with themselves over time. Follow me on Facebook , Instagram , and visit my website for more info! Read more from Brandi Stiles

Written by Elena Capurro, Somatic Practitioner Elena is the founder of Elena Soma Energetics and a trauma-aware somatic practitioner supporting nervous system health, embodiment, and stress-related patterns. Her work bridges modern therapeutic understanding with somatic and energetic practices. Creativity should feel exciting, but lately, for some, it can feel exhausting. Deadlines, budgets, endless content, and AI pressure can leave your brain drained before the work even begins. The real problem isn’t laziness or lack of talent, it’s your nervous system. Understanding how your biology shapes your creativity can help you protect your ideas, energy, and well-being. If you create content for a living, whether videos, social media posts, podcasts, or long-form editorial work, you know how relentless the demand can feel. Deadlines, budgets, tight schedules, and constant pressure to produce can leave creative energy stretched thin. Add AI tools and the expectation that content must appear everywhere, all the time, and it is no wonder so many creators feel burnt out. Understanding how your nervous system responds to this environment is key to protecting your ideas, energy, and overall well-being. Redefining the landscape of content creation The way people consume media has changed dramatically. The days of sitting down at a set time to watch a show are largely gone. Audiences now expect content across multiple platforms on a near-constant basis, and creators are expected to keep pace. Freelancers and in-house teams alike experience creative fatigue as they navigate unpredictable workloads, compressed timelines, and ongoing pressure to deliver. AI tools can both support and intensify this experience. While they offer efficiency and assistance with idea generation, they can also create what many now call "AI anxiety." This can show up as self-doubt, comparison, or uncertainty about how to stay original and relevant while meeting relentless demands. How the nervous system shapes creative thinking Creativity isn’t just about having ideas. It is about the internal conditions that allow those ideas to surface. When the nervous system is operating in a state of urgency or threat, creative thinking narrows. Risk-taking feels unsafe. Originality becomes harder to access. Noticing signals such as tension, mental fatigue, or restlessness can help shift you out of stress and into a more open and responsive state. When the body feels supported, the mind tends to follow. Emotional processing, presence, and clarity all improve when the nervous system is regulated, making creative work feel more fluid and sustainable. Practical ways to protect your creative energy Protecting creativity requires approaches that actually work in the middle of busy shoots, editing sessions, and campaign deadlines. Small, realistic adjustments can make a meaningful difference. Batch notifications and create boundaries Instead of responding to every message as it arrives, try batching notifications or setting specific times to check email and comments. Visual cues, such as headphones or a closed door, can signal to your colleagues as well as your nervous system that this time is protected, allowing you to settle into deeper focus. Tune into your body You do not need a meditation room to reconnect with your body. Simple actions, such as relaxing your jaw, rolling your shoulders while a file exports, or taking a few deep breaths before a meeting, can help your nervous system register safety. When the body softens, creative thinking often becomes more accessible. Take short, intentional pauses Brief pauses throughout the day give your nervous system space to process and integrate information. Stepping away from your screen to stretch, make a drink, or shift your physical position, these small pauses support mental integration and make creative thinking feel less strained. Using AI without losing your voice AI can be a valuable tool if used thoughtfully. It works well for idea generation, drafting outlines, or handling repetitive tasks. But your intuition and human insight are irreplaceable. Layering your perspective, voice, and creative choices on top of AI outputs keeps your work original and nuanced, rather than simply produced for speed. Nourishing inspiration in a high-demand world The nervous system thrives on meaningful stimulation and variety. Inspiration often arrives through small, everyday moments rather than grand creative breakthroughs. A brief change in environment, a new conversation, or noticing something outside your usual routine can refresh your thinking. Making space for exploration does not need to be complicated. Here are a few gentle ways to recharge and invite fresh ideas: Move your body in simple ways. Stretch, lie on the floor with your legs up the wall, or change positions by standing up for a few moments to release tension. Ground yourself in the present moment. Notice the feel of your body in the room, the sounds around you, or the weight of the chair beneath you. Shift your visual focus. Look out a window, observe a piece of art, or rearrange your workspace to subtly change perspective. Clear mental clutter. Write down the thoughts competing for your attention. Seeing them on paper often brings relief and clarity. Connect with someone new or unexpected. A brief exchange with a neighbor, colleague, or someone outside your usual circle can bring renewed energy and insight. These small moments help sustain mental vitality and keep you engaged and responsive, even within ongoing demands. Why it matters Deadlines, clients, and platform expectations can easily take over the creative process. Protecting your nervous system is, in many ways, protecting your creativity. By setting gentle boundaries, listening to your body, taking intentional pauses, using AI with discernment, and allowing space for inspiration, you create the conditions for work that feels both meaningful and sustainable. Your creative output reflects how your nervous system is supported under pressure. When you care for it, you move beyond simply keeping up and into a way of working that feels more grounded, alive, and aligned. If this resonates, it may be an invitation to slow down and explore what your body has been communicating beneath the surface. Supportive, nervous-system-led practices can help restore the internal conditions that allow focus, presence, creative energy, and originality to return naturally. Elena works with individuals through nervous system-based embodiment, offering support that meets the whole person and honors what they are moving through, while gently guiding processes of release, regulation, and reconnection. Learn more and explore supportive tools at Elena Soma Energetics . Follow me on Facebook and Instagram  for more info! Read more from Elena Capurro Elena Capurro, Somatic Practitioner Elena is the founder of Elena Soma Energetics, a trauma-aware somatic and energetic practice supporting nervous system health, embodiment, and recovery from chronic stress. Elena has spent over 2 decades as a television producer and director, holding space for complex human stories . Elena is a certified Spinal Energetics and Reiki Practitioner, with Somatic Enquiry and Breathwork launching in 2026. Her work blends modern therapeutic frameworks with complementary approaches, supporting clients to build capacity, process safely, and develop a more compassionate relationship with themselves. She works with women and men of all backgrounds, particularly those feeling disconnected from their bodies or overwhelmed by life's pressures.

Written by Kicki Katarina Hjortmarker, Holistic Bodyworker Kicki Hjortmarker is known for her broad knowledge and extensive experience working with the human body and mind to heal injuries and chronic pain conditions. She is the founder of Swedish Balance dedicated to help people live a balanced life pain free. I believe that most chronic back pain conditions can be healed naturally with a holistic approach, but, it takes patience, perseverance and consistency. It takes self-work and often a life-style change. Hence, this article is for those of you who want to take charge of your healing and are thinking about surgery as last resort. As a retired RSG-gymnast with chronic lower back pain in the late 80’s, I was determined to learn how to keep strong, release tension, keep inflammation down, and to become balanced, aligned, and pain free. It became a consistent and diligent detective work for decades: To have back surgery was not an option for me, so, I learnt to heal my back and I believe you can do it too! At this time, I have worked with thousands of people combating various back, and neck-pain conditions, and, below I am sharing insights, causes, tips, and ideas that I have discovered while working on numerous difficult cases in addition to my own trauma. Can you fix it? I meet people all the time who have had chronic lower back pain for a long time, a few months or even decades, and when they finally come to me for help it has gotten much worse as of late.They ask if I think I can fix them. My response commonly is that, “I can most likely help you, and you can probably feel a whole lot better than you do today, but don’t expect this one session to “fix” you. If one session would fix years of damage, that would be utopia, and I would charge a whole lot more for a session than I do!” So, how long does it take? However, don’t take me wrong, there are times when people feel healed after one session, but that’s usually when the back pain hasn’t lasted very long, perhaps 5-6 weeks or so. If the pain condition is acute due to a recent injury, and, on top of it you’re a young and healthy person, then the pain can go away pretty soon with the right treatments and exercises. If you don’t do anything about it though, and you simply hope for the best and that it’s going to go away by itself. Then you might be in for the long-haul-journey-to-recovery either now or later in life. For eg. If you’re a person who’s middle aged, had a car accident 20 years ago, fell off a ladder 5 years ago, and you feel you healed up from the injuries, but, all of a sudden you’re in pain for seemingly no reason, then expect there to be significant work to be done. Similarly, if it has taken you 25 years to develop a dysfunction and discomfort in your body, it can take you months, years, or a lifetime to feel like you have overcome the problem. If it has been even longer than that, and, you are a person that are past your prime, you aren’t used to exercise, you really don’t care much for movement, you live a sedentary life, and, you haven’t really paid much attention to your body until you experienced severe pain. Then it will take a longer time because your tissues are now older, they have atrophied more, and both your mind and body will be less flexible than when you were younger. If you fall into this category, you might feel that there is too much pain and work involved to “fix it” without surgery. However, even if you fall into this category, I’m convinced that you can feel incredibly much better than you currently do if you just get some help and advise from a hands-on professional. I’m very well trained, so why do I still have pain? It’s common that even young and very well trained people have imbalances in their bodies. You might not see it from the outside but since we all live in a body daily and have habits about how we move around and go about things, imbalances develop in every human being. If you’re not extremely self-aware about how you go about things in life, in the gym, on the hike, on the dance floor-, etc., you will be doing these activities with imbalances in your body. The body is amazing though, and it can deal with these imbalances as it’s ever changing, the feet and ankles that carry our whole weight are constantly changing according to the ground beneath them while supporting and navigating our movements. But, then an accident happens! You happen to take the wrong step and end up on a rock, or, you twist your ankle as you step down from a curb: Now tissues are being weakened and overstretched! But, you don’t feel that it's “too bad” so you keep on walking, or maybe even running in this dysfunction, and, you are thinking it’s ok because you’re still able to walk, and you’ll be just fine! And, most likely you will be fine. But, when the imbalance persists, sooner or later problems will show up as pain in a different body part. The weakened tissues won’t support your foot, ankle, and whole body weight properly. Stronger muscles will try to take over the job, you might have heard that they “compensate” for the weaker tissues. If the physical trauma takes time to heal, these compensating tissues tend to grow bigger, and if it continues, they may also get too tight and too overworked. So, your pain is not just in the initial injury site anymore, but also in the compensating tissues. I’m using the word tissues here, since it’s not only muscles that are involved: Fascia, tendons, and ligaments also play a big role. Fascia, which is a thin layer that’s like a sheet in the whole body, surrounding, supporting and protecting every nerve, organ, bones, blood vessels, and muscle fibers etc., plays a big role in pain conditions. It has been found that fascia has 25% more nerve endings than skin. Considering Fascia. informed care can potentially lead to much faster and better healing than if it goes untreated. The massage modality that specifically addresses fascia and muscle is “myofascial release”, (myo=muscle).Trigger point therapy/Neuromuscular Therapy also address pain in the fascia. Craniosacral therapy is another healing modality that addresses tension patterns in the fascia. This therapy is suitable when head injuries, emotional, or spinal injuries are involved. It’s also excellent for people who are sensitive to touch. When you choose to get manual treatments from a professional, remember that consistency is key! Why is consistency important? Consistency is important because the body remembers trauma. As soon as you add a little stress in your life, where do you think that stress is going to manifest? It will manifest in the weakest part of your body, simply where you already have pain, discomfort or trauma. The weaker parts where the energy of the trauma hasn’t completely let go yet, will be affected by stress hormones the most. 5 tips to get you started on your self-help journey 1. Water Make sure to stay hydrated. Your back consists of 70-75% water. Dehydration can therefore increase tension and stiffness in your back. Sip on plenty of water throughout the day to support spinal flexibility and nutrient flow 2. Nutritious foods I suggest that you take a serious look at your diet and try to avoid inflammatory foods, where refined sugar is the number one to avoid. Also, avoid starchy foods and seed oils which are very hard for the liver to process. A healthy liver with better insulin sensitivity and reduced blood sugar spikes can lower systemic inflammation and improve blood flow to spinal tissues, which can help with recovery and reduce chronic pain flare-ups. Try fresh low-carb options like a variety of vegetables and make sure to include leafy greens and oils such as avocado, coconut, and olive oil. Don’t use seed oils. Skip the bread, crackers, pasta, pastries, and grains. Include fish, poultry, or meat in your diet. Also include fresh berries and fruits low in fructose. If you are vegan, make sure to get enough of protein and fats in your diet through alternative sources. 3. Stomach motility Poor stomach motility and built up gas can create tension in the stomach and intestines. This can in turn affect the back through pressure since the mid, and lower back is located behind the abdomen. Support digestion with movement, hydration, and fresh foods. If you tend to get constipated you might need more acid in your stomach. Our stomach is supposed to be very acidic with a pH level of 1-2.5. With that low pH level the stomach can break down proteins properly and kill off harmful bacteria. If the food isn’t properly broken down, it can create a cascade of problems including gas build up, bloating, constipation, rashes, inflammation, pain scenarios, autoimmune disease, and many other health issues. Lemons can be very helpful for your digestion as it’s acidic with a very low pH level. It will reduce gas build up that is due to a high ph level in the stomach. Once in the bloodstream, the lemon juice becomes alkaline. It also contains vitamin C, and helps detoxify the liver. Lemons are therefore a truly amazing health food! 1/2 - 1tbsp olive oil helps lubricate the intestinal wall and content can move along better. Cayenne pepper , is also an herb that has a tremendous amount of health benefits, in the stomach it stimulates the blood vessels of the gut for better digesti on. Everything needs to move for the digestion to work properly! 4. Move into the direction of ease before stretching When we feel tight or tense, our instinct is often to stretch into the tension, to push or pull the tight area until it loosens, but, in reality tension is the body’s way of protecting itself and to keep spine and joints stable. Forcing it to lengthen can actually make it tighten more and thereby reinforcing the holding pattern. Instead, when you move towards the direction of ease, the opposite of stretching, the position or movement where the body feels more comfortable, soft, and relaxed, we’re sending the nervous system a signal that it is okay to relax. The body is being told that it’s safe to let go of tension rather than fighting it.After you have done this you can go ahead and gently stretch an area that craves it. But, again make sure to not stretch an inflamed area where you have an enormous amount of pain: The risk is that you exacerbate the pain in this area and prolong the healing. 5. Meditation and breath Practice deep breathing to soften, lengthen, oxygenate, and create more space in restricted areas. To do this you need to allow your stomach to expand. If this is difficult for you, you can sit down and place your feet on the floor and then drop your head towards the floor to release tension in your stomach and lower back. You can also put your awareness in your feet in order to place your breath further down in your body. If you’re not sure of how to put your awareness into your feet, you can ask yourself questions like: What kind of floor is underneath my feet? Is the surface of the floor soft or hard? Can I feel my toes, heals, and edges of the feet on the floor? Do I have more weight on one foot than the other? You are now focused on sensations in the feet. Your awareness is in your feet. Now change your focus to your breath! Inhale on a count of 4, and exhale on a count of 6 or 7. This allows the nervous system to slow down. Be aware of the breath coming into your lungs through your nose and mouth, and be aware of your ribs and lungs expanding. As you exhale, be aware of the ribs and lungs contracting. If meditation is completely new to you, this is a first good step! Being aware of your breath is a good first step to becoming more self-aware. Find another 15 tips in part 2 and 3! Take care of your health and back pain now! Call or text Kicki Hjortmarker @ 1 (323) 404 6613 Email: kickis_therapy@icloud.com Follow me on Facebook , Instagram , LinkedIn, and visit my website for more info! Read more from Kicki Katarina Hjortmarker Kicki Katarina Hjortmarker, Holistic Bodyworker Kicki Hjortmarker has a solid background in the hands-on healing field treating people with injuries and chronic pain conditions. With a holistic approach she integrates Neuromusclular Massage Thearpy, Craniosacral Therapy, Hypnotherapy, Reiki, Pilates, and more. To practice the artistry of mind/bodywork and massage therapy has been Kicki's lifelong passion. It started with the awareness of her own body as a child and ballet dancer, and, later as a gymnast who developed chronic lower back pain whilst on the Swedish National Team in Rhythmic Sports Gymnastics. Decades later she overcame nerve damage and temporary paralysis in one hand. This taught her to trust the healing power of body and mind, and that the body prefers holistic healing methods over conventional treatments. Her mission is to encourage and inspire others to do the same: To trust the healing power of body, mind, and spirit!"

Written by Kicki Katarina Hjortmarker, Holistic Bodyworker Kicki Hjortmarker is known for her broad knowledge and extensive experience working with the human body and mind to heal injuries and chronic pain conditions. She is the founder of Swedish Balance, dedicated to help people live a balanced life pain-free. Chronic lower back pain can have a multitude of causes, both physical and emotional. In this article, we delve into the role of self-awareness and holistic treatments like fascia release, strengthening exercises, and diet adjustments to help alleviate pain. Whether through mindfulness, specific exercises, or making lifestyle changes, managing back pain requires a comprehensive approach. Start your healing journey with these practical tips and insights. Learning from the inside-out I suggest that you take a deep dive into your internal self!   Since I have learnt tremendously much about the body and back pain through my injuries, bodily traumas, hardships, and long-term healing process, I know that you can do it too! But you need to have the desire and stamina to do so, and then a little help on the way. Reading this article is a great step in the process! To highlight the importance of going inside, I’ll revisit my story, I experienced lower back pain already at age 15. I was on the Swedish National Team in Rhythmic Sports Gymnastics. The tension and pain in my back was getting worse throughout the years of training and competing. The first time my back locked up so badly that I couldn’t move, I assumed that it was merely a physical thing, It was the one-sided training! And that was probably a huge reason for it, but if it was the only reason, wouldn’t everyone on my team have lower back pain? We all did the same kind of movements and exercises after all. Looking back at it, I think the stress to stay on the team had a huge impact. As I was a maturing teenager going through puberty, I also gained some weight, which I desperately tried to reverse, and my diet became very poor. Back then, I didn’t know how stress hormones could produce physiological changes . I didn’t know why I gained weight, and I didn’t know how to lose weight without starving myself. So, I starved myself, lost a lot of weight during the summer, just to gain it all back a few months later. Losing and gaining weight became an unhealthy cycle for years to come. The back pain persisted and got worse throughout this time. Treatments such as chiropractic and massage therapy only helped temporarily. It wasn’t until it became my mission to become perfectly healthy that I made huge leaps in the healing process. I dove deep inside! I started meditating. I practiced letting go of tension before it became painful. I became aware of how different foods made me feel and how different situations made me feel. I became aware of my breathing, my emotions, feelings, tension patterns, and what would set a painful episode off. I became aware of how I was walking, standing, sitting, and sleeping. I became aware of which clothes and shoes would make me more comfortable. I became aware of how the presence of different people made me feel. I became aware of my impact on people around me. So, back pain can have both internal and external causes, but when is my back pain going away? You might have had many treatments already, and maybe you’ve tried many different kinds. Chiropractic, Acupuncture, Myofascial Release, Neuromuscular Therapy, Physical Therapy, but the pain is still there: Why? The reasons can be multitude. And, before giving an arbitrary answer to when your back pain is going away, some things need to be discussed. First of all, you need to understand that where you feel back pain, where you are hurting the most, is rarely where it all started, and it’s rarely where you need most of the work done. The pain that you are feeling in a specific area is often located where there is weakness. Commonly, there is an imbalance in muscular tissues that leads to muscles pulling your spine, vertebrae, ribs, or joints out of alignment. If this is your case, then the pain won’t go away until the alignment has been addressed.   Will chiropractic treatments help? Now you might think that you need to see a chiropractor, because chiropractors manipulate bones. Or, maybe you’ve tried chiropractic treatments, and it hasn’t lasted, and it simply hasn’t worked for you. The reason for this is likely because the treatment was too invasive and the body “rebelled” against it by holding onto the tension, protecting the body and injury site, instead of releasing the trauma. Another reason that it didn’t help you can be that the muscular tissues, fascia, or organs held tension/trauma, and weren’t addressed in the treatment. On the other hand, if you feel that Chiropractic treatments help you, then definitely go ahead and do it! Chiropractors work very differently, and you might just need to find the right one for you. Commonly, several different kinds of treatments and approaches are needed to resolve chronic pain conditions. How fast or slowly your pain is going away has to do with how severe the injury is, what kind of treatments you are choosing, how skilled the therapist is, and mostly with how diligent you are with recommended exercises. Diet, self-awareness, thoughts, feelings, hydration, and appropriate amount of rest is equally important.   The role of organs and fascia If your kidney-energy is compromised, because you have bad sleeping habits, experience a lot of stress, don’t drink enough water, or you drink too much water, etc., then you might experience lower back pain. As soon as you make changes to these habits, you can potentially notice a difference for the better very fast- within a few days, a week or two. Fascia is also an important organ to be considered. If it is restricted due to something that started as a minor injury so small that you don’t even remember it, it may still cause you major problems. For example, you twisted your ankle sometime ago, which caused your  fascia   to thicken. A thickening of the fascia can cause restrictions and less mobility as it tightens around an injured area. It thickens in the area in order to stabilize the foot and the ankle. This may not work in your favor because the restriction that occurred due to the injury can affect the whole body. Think of fascia as a protective thin sheet covering everything in your body, Imagine a bed sheet, and that you tie a knot at one end of the bed. You will then see creases going towards the other end of the bed. The same thing applies in your body. The fascia (sheet) has a “knot” at one end of your body, for example, in your calf. This “pull” in the fascia can give a ripple effect all the way up to your hamstrings, shoulders, neck, or head. If restrictions in the fascia aren’t addressed, it can take you years or a lifetime to heal your back pain. Once again, it is crucial to have a holistic perspective when treating chronic back pain.   Disc issues If there are disc issues, structural issues, spinal stenosis, etc., the patient will usually get relief from work around the area of the trauma as blood flow to the injury site increases and inflammation and spasms decrease. The pain from a bulging disc often subsides within 2-6 weeks. Pain caused by a herniated disc often subsides within 4-6 weeks, but it can take 6-12 months for full structural healing of the disc. During this time, the pain and speed of recovery can be managed with manual therapies and bodywork such as Neuromuscular Massage, Meditation and relaxation, Myofascial Release, Reiki, and Craniosacral therapy.   Back pain due to imbalances. Why are there imbalances in the first place?   The imbalances are often there because you are doing something repetitively every day, overusing some tissues, and underusing others. Other times, it might have started with an accident, a blow to the body, stress, or toxins. Some muscle groups are being overused, and with overuse, they get fatigued. Even if you’re very active and you use your muscles a lot, they don’t necessarily get stronger. Muscles can become both tight and weak. Some of my clients who have incredibly tight gluteus say, “But isn’t it good to have gluteus like rocks? Isn’t it good to have a tight butt?” And then they smile! No! Gluteus-like rocks can give more problems than benefits. Strong glutes are important in conquering chronic lower back pain, but as mentioned earlier, muscles can be both tight and weak, and thereby cause a tremendous amount of pain. For example, if you have overdone it at the gym, trained the gluteus and hamstrings hard, then of course these muscle groups can be strong, but at the same time they can be the cause of lower back pain. A bodyworker or massage therapist can release these muscles, and the back pain can go away, and it might never become chronic. But, if you keep doing this over and over, without balancing out the training with massages/ bodywork and by making sure hip-flexors, quads, adductors, abductors, and abdominals are strong and strengthened equally, then there might be a problem, and the lower back pain will potentially develop into a chronic pain situation.   Why is my back pain not going away after a massage? Have you had a massage in order to fix your back pain, but it didn’t work? Did you explain to your therapist where it hurt, and did you ask them to focus on that area? Or, did the therapist decide to really grind it in that one painful area? I come across people with chronic lower back pain, frozen shoulders, hip pain, and neck pain, and they ask me to just work on their neck, back, hips, or shoulders. Usually this gives little results. In the best-case scenario, they feel a whole lot better right afterwards, but after a few days or a week later, they experience the same kind of pain as before the treatment. The pain didn’t go away after the massage because the body functions as a unit. You can’t separate the neck pain from your lower back, or from your tension in your calves. Remember that when you’re walking, lifting a box, running, etc., your whole body is involved! Maybe you’ve heard that your fascia might be part of your problem. As mentioned earlier, fascia is a tissue with no ending and no beginning throughout your whole body. Hence, restriction in one part of the body can lead to pain in another part of the body. Fascia is one system, a network of connective tissue, and if it is injured in one location of the body, it can give you ripple effects pretty much anywhere. So, if you ask your massage therapist to only work your back if you have back pain, but the restriction originates somewhere else, you’re out of luck. The back pain will persist! Also, if you continue to do the exact same things and movements, that were the cause of the pain in the first place, that you did before the massage treatment, your muscles will start to do the exact same thing as they did before the treatment and they will pull you out of balance again, It can be enough that you get back to your desk job on Monday morning and you sit in the position that unknowingly contributed to your pain.   What sitting does to your back People with a desk job who don’t have a habit to exercise, tend to develop lower back pain over time. As they sit a lot, the gluteus muscles aren’t being used enough. Instead, the hip flexors work too hard and get too tight, often with a pelvic tilt. Back muscles get imbalanced with pain and strain as a result. In this case, a massage treatment can help in the moment, but for long-term pain relief, a strengthening program such as Pilates is needed.   Hip flexors, gluteus, adductors, psoas, illiacus, and hamstrings’ role in a shorter stride and low back pain   I frequently see people who have gotten a shorter stride throughout the years. They complain about lower back pain, shoulder pain, or neck pain, where lower back pain is the most common. What they all have in common is a lack of muscle mass in the gluteus. The strength is gone! The adductors (inner thighs) now try to stabilize the leg in the absence of gluteal strength. Usually, it’s more obvious on one side than the other. Hip flexors, adductors, and hamstrings tend to be extremely tight in this situation. Therefore, it’s impossible to take a proper stride. Commonly, the psoas is involved as well, pulling on the trunk, as it has a role as a flexor. The illiacus is part of the “Illio-psoas”. It covers each pelvic bone on the inside. The psoas runs along it. If the illiacus is too tight, it will pull on your SI-Joint (Sacroiliac-joint), which is the very lowest part of the spine with 5 fused vertebrae just above your tailbone, and it can also cause low back pain. When I’m working with these people and stretch their legs sideways, the leg will barely move 20 degrees. Since gluteus-medius on the side of the pelvis acts as a major stabilizer when standing and walking, lower back pain tends to be a result if it is not strong enough. Other muscle groups will compensate for the weakness and try to do all of the job as stabilizers. I have found that low back pain will diminish significantly when adductors, psoas, illiacus, and hamstrings are released and relaxed. But, they’re not going to stay relaxed unless other muscle groups do their job.   Below are 5 practical tips to keep you going on your self-help journey 1. Build your body/mind awareness Become more s elf-aware. Ask yourself: When do you tense up? When do you feel stress in your body? Where do you feel the stress? What does the stress feel like? Pay attention to how you breathe. Look in the mirror: Are you raising your shoulders as you inhale? When you sit, do you tense your gluteus, your neck, or your abdomen? Do you have your feet on the floor, do you cross your legs, or do you feel less tension in the body if you sit cross-legged/Indian style/Yoga style? Do you feel stressed or relaxed after a meal? Do you feel better or worse if you drink more water throughout the day? What makes you feel stressed? Can you eliminate the trigger? Can you look at the trigger from a different perspective? Can you change the way you react to it? To slow your breath and nervous system down, inhale on a 4 count and make the exhale longer on a 6-7 count. 2. Tools Tools can be very helpful in releasing tension and pain on your own. Foam Roller and the Thera-cane are tools that have helped myself greatly throughout the years. You can easily find both online, at most gyms, or in sports specialty stores. However, to use the Thera-cane efficiently is a bit of a learning curve. It might be worth it, though, as you can target difficult-to-reach areas, whereas it would be almost impossible to reach the same areas with the foam roller, therapy balls, or with your bare hands. Therapy balls can be more useful than a foam roller as it is easier to pinpoint a specific tension area and trigger points.   The foam roller is great to cover your whole body. As long as you can get down on the floor, you can roll any part of your body on the foam roller, but avoid inflamed areas. The foam roller also works great for your IT bands . is a taught fibrous band made up of thick fascia. It originates on the side of your pelvic bone and inserts on the lateral side just below the knee. It’s common that a too-tight IT band gives you knee pain on the outside of the knee. This tension can also refer to pain in your lower back, as it is part of a fascia tension pattern. When you work on trigger points , they are discrete and focal on your own. Be aware that trigger points need static pressure to release. That means that it is better to lie down or sit down on a ball, instead of rolling around on one. If a trigger point won’t release as you’re working on it, try to lighten up on the pressure. Sometimes trigger points won’t release if you’re pressing too hard, but the opposite can also be true. Other times, the trigger point needs a different angle than the angle you’re working from in order to release.   In some cases, you can use traction devices. This can work really well when you need to create more space in the spine. But, please be careful with this! If you have bulging and herniated discs, you do not want to hang upside-down in a traction device. This can drastically increase inflammation, prolong the pain, and make it worse. If you experience neck pain, there are many traction devices that can feel good to use. Choose one that you can keep on the floor or another hard flat surface, and on which you can gently put your head down and relax. The gentler and slower you use a traction device, the better. You want to make sure the tissues and your body feel safe to relax, release, and let go of tension!   Supportive tapes and braces are something you can use for a short period of time. If you use it too often or for too long, the risk is that muscles will atrophy, and in the long run, you will be worse off. In at least 80% of the cases I see, specific muscle groups, or the whole body, need to get stronger to combat the pain and nudge the body to release trauma and let go.   3. Consider your finances and create a budget When money feels uncertain, the body shifts into a “fight or flight” response, which causes tightening of the psoas, your deep hip flexor that is linked to fear and threat. During stressful times, it tightens up to make you ready to “run for your life”. Stress hormones affect inflammation, make your existing back issues flare up more easily, and your back becomes more reactive and delicate. The back muscles then go into a guarding mode and contract. Shorter and quicker breathing leads to tension of the diaphragm, which in turn leads to increased tension of the paraspinalis muscles and back tension. If this also makes you “stress-eat,” it can lead to even more inflammation in the gut and the body overall. Additionally, the stress response can make your posture change: Your shoulders start to round, your belly is braced and tightened, and the psoas tightens, so you start leaning forward.   4. Kidneys When kidneys are stressed, inflamed, or obstructed , they can cause discomfort on either side of the spine, typically just under the ribs. Since  kidneys   are located close to your back muscles,   pain originating in the kidneys can sometimes radiate toward the lower back, abdomen, and groin, making it feel like low back pain. Below are a few safe and supportive things you can do to help your kidneys feel better and in turn your low back, if you’re not dealing with an acute infection, stones, or other emergency. Kidneys love steady hydration, not too much water too fast, and not too little too rarely, so sip water throughout the day. If you are healthy in general, some mild kidney-supportive herbs are: Nettle tea Cranberries/unsweetened cranberry juice Dandelion leaf tea Supportive foods are: Berries, especially blueberries and cranberries Cauliflower Cabbage Apples Olive oil Ginger and turmeric     5. Strengthen the gluteus Strong gluteus stabilizes the legs and the pelvis and thereby protects the lower back. Here are some exercises that are helpful: Bridges: Lie down on your back, and bend your knees. Place your feet on the floor. Lift your hips up until you feel your hamstrings and buttocks working. You might also feel a stretch in front of your hips and quads. Do several repetitions, depending on how strong you are. 10X3 is a good goal. Press your feet down on the floor at the same time as you lift your hips up towards the sky. Lower down to the floor again in the order of ribs, waist, and hips. Clams: Lie down on one side. Keep legs together and on top of each other. Bend the knees. Support your head on one arm or hand. Lift the top knee towards the ceiling, but make sure to keep the big toes of both feet together. You will open your legs as if you opened a clam! Do about 10 or more of these, and build it up to 10X3. Repeat on the other side. Leg kicks/circles: You can be standing or lying down. When standing, slightly hold onto the backrest of a chair in front of you. Do 10 kicks to the back of your body with a straight leg. Repeat on both legs. Work it up to 10x3. Do 10 kicks to the side. Make sure to hold the leg to the side for a second or two to work the Gluteus medius. Work it up to 10x3. Also, do circles with both legs, in each direction, forward and backwards. Make sure that your hips stay square and facing forward. If you do this lying down on the side, make sure your hips stay on top of each other. Do 10 kicks forward and backwards. Do 10 small circles to the front, change direction, and do 10 to the back. At the gym: If you are strong enough and prefer the gym, you can use the abductor equipment. Make sure you’re working only with the gluteus and do not pull with your back muscles. When your back is inflamed, weak, and unstable, the last thing you want to do is to use it instead of your gluteus! Use a Pilates circle/magic circle: Buying a Pilates circle is a great investment. It’s usually around $30 or less. You can use this resistance circle in so many different ways, and one way is to strengthen your gluteus. You can be sitting, standing, or lying down when using this tool, pulling it apart from the inside of the circle with your legs and gluteus. Most circles come with a suggestion of exercises, or you can look them up online. Thera bands/rubber bands : can be used in a similar fashion to the magic circle in order to strengthen the gluteus. You tie the band around your ankles or thighs in order to get the resistance you like. You can walk with the band around your ankles sideways, and stretch the band as much as possible as you take a step. Make sure to switch leading legs. Find another 15 tips in parts 1 and 3. Take care of your health and back pain now! Call or text Kicki Hjortmarker @ 1 (323) 404 6613 Email: kickis_therapy@icloud.com Follow me on Facebook , Instagram , LinkedIn, and visit my website for more info! Read more from Kicki Katarina Hjortmarker Kicki Katarina Hjortmarker, Holistic Bodyworker Kicki Hjortmarker has a solid background in the hands-on healing field, treating people with injuries and chronic pain conditions. With a holistic approach, she integrates Neuromuscular Massage Therapy, Craniosacral Therapy, Hypnotherapy, Reiki, Pilates, and more. To practice the artistry of mind/bodywork and massage therapy has been Kicki's lifelong passion. It started with the awareness of her own body as a child and ballet dancer, and, later, as a gymnast who developed chronic lower back pain whilst on the Swedish National Team in Rhythmic Sports Gymnastics. Decades later, she overcame nerve damage and temporary paralysis in one hand. This taught her to trust the healing power of body and mind, and that the body prefers holistic healing methods over conventional treatments. Her mission is to encourage and inspire others to do the same: To trust the healing power of body, mind, and spirit!"