Written by Eszter Noble, Clinical Hypnotherapist & Coach Eszter Noble is an RTT® practitioner, Clinical Hypnotherapist, and Coach, specializing in anxiety, fears, and depression. Her method utilizes the most effective techniques from CBT, NLP, psychotherapy, and hypnotherapy, with the ability to provide freedom from any issues and deliver permanent, lasting solutions. Life as we know it, is showing no signs of slowing down, in fact we are having to digest more information than ever, get more done and deal with situations that are often overwhelming. When it comes to catchphrases, I love them dearly but one we can all definitely do without is: “I’ll sleep when I’m dead.” Sleep is a critical component of health that affects nearly every aspect of life, from physical and mental health to work performance, daily activities, and overall well-being. It shouldn’t be viewed as a necessity but a key ingredient for overall success in life. Insomnia is defined by difficulty initiating sleep, maintaining sleep continuity, or experiencing poor sleep quality, despite adequate opportunity and circumstance for sleep. This condition results in daytime dysfunction and impairment. Unfortunately, some of us consider sleep a ‘waste of time’ so the frustration is tenfold when the time spent in bed is seemingly in vain.  What’s been keeping you up at night? To understand insomnia and what may have been keeping you up at night, we really have to examine your sleep, and by that I truly mean sleep: S leep self-image: When you talk to friends and family, how do you describe yourself? Do you say things like: “Ohh, I’m a terrible sleeper; I always wake up several times a night,” or “I can only sleep in certain conditions,” or “The slightest noise will wake me instantly…” What is the idea or the image you have of yourself when describing your state of sleep? Whatever you keep reinforcing and expecting will be your reality night after night.  L anguage you use: Perhaps an unexpected element that can negatively affect your sleep is the words you use. Your brilliant mind is always listening to the instructions you give it. Using phrases like: “I want to go  to sleep” is counterproductive. When we use words like ‘go’, which implies being active, it suggests movement and sleep should be the complete opposite; it should be about relaxing and unwinding. Saying, “I want to fall asleep,” is again very unfavorable. One of the few fears we are actually born with is falling, so saying that to our mind creates unease and alertness and makes us feel unsafe.  E nvironmental factors are also essential to consider when examining the quality of your sleep. How comfortable are you, is it noisy, what is the room temperature like? E motional well-being is another critical part of the puzzle. If our mind is racing, good luck trying to park the body for a good night’s rest. Certainly, self-talk and the language we use can aid better sleep, but occasionally, therapy may be necessary to help quiet the mind, to assist with deep-rooted issues, and to allow for good quality sleep long term. P hysical and health problems: Underlying medical conditions, including chronic pain syndrome, gastroesophageal reflux disease, and sleep-related breathing disorders like sleep apnoea, can cause significant problems and should be treated by a professional.   Chronotypes and other causes Some keep it simple, while others like to involve almost half of the animal kingdom and mention the bear, lion, wolf, and dolphin when they categorize chronotypes. I prefer the less is more approach and to speak of the morning, evening, and intermediate types, but essentially, chronotypes refer to the individual differences in the timing of sleep and wakefulness, influenced by the internal circadian rhythm or body clock. I would say that regardless of which spirit animal you may have or how you identify, the most important point is that you are unique, and not all advice is created equal. Certain things and approaches will work well for some, while others will struggle. You have to find what works best for you. Insomnia can be triggered by a wide range of factors, including stress and mental health issues such as anxiety and depression. Not being able to rest and recharge will then inevitably worsen these conditions. Other lifestyle factors such as irregular work schedules, jet lag, lack of physical exercise, and the use of recreational drugs or caffeine and alcohol can also heavily contribute to sleeplessness. Sleep is free, but insomnia will cost you I’m certain we’ve all heard the phrase, “Let me get some beauty sleep,” but the benefits of good sleep are far more than just skin-deep. The quality of our sleep affects nearly every aspect of our lives. Chronic sleep deprivation is linked to an increased risk of cardiovascular disease, including heart attacks and strokes. Sleep plays a vital role in maintaining healthy blood pressure, blood sugar, and inflammation levels, all of which are crucial for heart health.  Inadequate sleep impairs the immune system's ability to produce protective substances like antibodies and cytokines, making it harder for the body to fight off infections and recover from illnesses. Sleep is essential for memory consolidation and learning. Insomnia disrupts the formation of pathways between nerve cells in the brain, making it harder to remember new information and learn new skills.  Insomniacs are at a higher risk of accidents, both in the workplace and on the road. So-called microsleep episodes, where the person may fall asleep for a few seconds without realizing it, can be particularly dangerous in professions requiring quick responses.  We could go on, of course, and list even more consequences of insomnia, but I think it’s becoming undeniable that sleep is essential and must be made a priority. The solution is simple, but isn’t always easy As much as I love having lots of helpful facts, and promoting a deep understanding of any issue, my job isn’t to compete with Google and list all the information around insomnia. Instead, I would like to propose a different approach, let’s bypass the unnecessary dross and focus on the crucial question.  If sleep is so important for our overall wellbeing and influences every aspect of our lives, then why is insomnia so common, and how does it make sense from an evolutionary standpoint? What is the one reason why our sleep should be disrupted? Our mind’s number one job is to keep us alive, so sleep is disrupted in the absence of safety. When there is perceived danger, the mind is vigilant, active and on high alert. It’s quite simple, really; quieting the mind down, though, is a different matter altogether.  Now danger doesn’t have to be the sabretooth tiger around the corner, it can be many things. In most cases, it will be psychological distress, worry, and not knowing how to cope with the tasks of tomorrow. Just to make it even more irritating, in many cases, the person may not even be aware of what is troubling them, as the issue and the answers are buried away, way down deep in their subconscious mind. Hypnotherapy for example, is an excellent tool that can help unlock the secrets of the psyche and eliminate insomnia. The 4 A’s, to aid sleep Life can be hectic and sometimes difficult to immediately elicit the help of a professional, so what is it you could do today to help quiet your mind and give it that reassurance and safety it so craves? Allow me to introduce 4 ways and 4 A’s on how to bring stability, and relieve the mind: Acceptance One of the most amazing lessons I ever learned in life was, what differentiates resilient people from average ones. Resilient people know and understand that bad things happen, and they happen to all of us. Life does not favour anyone in particular. Accepting this fact will help you immensely in finding inner peace and focusing on solutions rather than potentially spiralling. Agency Once you have accepted your situation and formed a plan, you will require action and discipline, to follow through. The best plans will die on the cross of procrastination if discipline doesn’t get involved. Even if you don’t feel like you have what it takes, just stick to the plan and do it anyway. Action leads to agency, and often, it only requires small but consistent steps.  Autonomy Having a great level of autonomy leads to greater achievements which makes us feel proud and content. When I speak of autonomy, I always encourage extreme ownership and to be accountable for our actions and decisions. When we point fingers, try to shift blame and enter a victim mentality we get stuck in a loop. We overthink and overanalyse every situation endlessly.  Adaptability As they say, “the only constant in life is change”. Having that in mind, the ability to adapt, to pivot in the face of ever-changing conditions is crucial. It’s important to become less reactive and not allow our emotions to govern every decision we make and step we take. Also, by reinterpreting a situation, you can change how you feel about it and amend your actions accordingly. I find that in a lot of cases, most situations aren’t as dire as they initially seem. Additional alternatives for treatment Cognitive Behavioural Therapy for Insomnia (CBTi) CBTi is a highly effective therapeutic approach that includes sleep education, relaxation techniques, sleep restriction therapy, stimulus control therapy, and cognitive and behavioural therapy. Available in individual or group sessions, also online, to help eliminate insomnia. Lifestyle modifications Changes in sleeping habits can help manage insomnia, these include: Establishing a consistent sleep schedule. Avoiding screen use before bedtime. Creating a comfortable sleep environment. Avoiding stimulating activities before bedtime. Medications Various medications can be used to treat insomnia, however consulting your doctor is imperative before proceeding to take pills.  Due to their antihistaminic properties, antidepressants such as amitriptyline, mirtazapine, and trazodone are frequently used at low dosages. Anticonvulsants, including pregabalin and gabapentin, can decrease alertness after the onset of sleep and increase the effectiveness of sleep. For patients with co-occurring psychotic disorders, atypical antipsychotics like quetiapine and olanzapine can be recommended.  Melatonin and over-the-counter sleep aids can also be considered, although their effectiveness varies, and they should also be used under medical guidance, with caution due to the risk of dependency and side effects such as daytime sedation. In conclusion, insomnia is a multifaceted disorder that requires a comprehensive and individual approach to management, often involving a combination of lifestyle changes, behavioral therapies, and pharmacological interventions. As mentioned, solutions to the problem are available and often simple, they may not be easy though. Having the right habits before bed can be incredibly beneficial, and it’s all about making small but consistent changes. Sweet dreams! Follow me on Facebook ,   Instagram or LinkedIn . You can also visit my   website  for free resources! Read more from Eszter Noble Eszter Noble, Clinical Hypnotherapist & Coach Eszter Noble is an established Clinical Hypnotherapist using the RTT® (Rapid Transformational Therapy) method, trained by world-renowned hypnotherapist Marisa Peer. She is known for dealing with extremely difficult cases and clients who have been stuck for years and who have tried it all. Specializing in anxiety, fears, and depression, she is extremely intuitive and honest, dedicated to empowering her clients to become the best possible versions of themselves. Offering her expertise in English, German, and Hungarian, Eszter’s mission is to take the taboo out of therapy.

Written by Soad Elmasoudi, Performance and Mindset Coach Soad Elmasoudi, a dedicated performance and mindset coach, excels in aligning strategy, tactics, and tools with a powerful mindset for precise execution. Overcoming personal challenges, Soad draws on her transformative journey, uniquely shaping her coaching philosophy. Trained by the Proctor Gallagher Institute, she seamlessly integrates mindset development with practical strategies. Did you know that you and I are programmed to earn a certain income? Our money mindset is a powerful driver of how much money we make, often without us even realizing it. This programming comes from years of beliefs, habits, and attitudes picked up from our families, culture, and experiences. Understanding this concept can help us break free from limitations and unlock our true financial potential. The concept of the financial thermostat Think of your money mindset like a thermostat in your home. Just as a thermostat regulates the temperature, our subconscious mind regulates our income. This subconscious setting can either keep us comfortable at our current income level or push us to new heights.  If you grew up hearing phrases like “money is hard to come by” or “rich people are greedy,” those beliefs can become part of your internal programming. Over time, these messages create a “set point” for your income. Even if you strive to earn more, your subconscious may pull you back down to what feels comfortable or familiar. This phenomenon explains why many people struggle to achieve higher income levels despite their best efforts. Recognizing your financial programming The first step in changing your money mindset is to recognize how your financial programming works. Ask yourself the following questions: What messages did I receive about money growing up? How do I feel about wealthy people? What do I believe about my own ability to earn money? What is my emotional state around money? Once you identify your limiting beliefs—like “making money is hard” or “I don’t deserve to be wealthy”—you can begin to shift your mindset. How to reprogram your money mindset Identify and challenge limiting beliefs: Write down any negative beliefs you have about money. Acknowledge them, but don’t let them define you. Challenge these thoughts by questioning their validity.  Replace negative beliefs with empowering ones: Once you recognize your limiting beliefs, consciously replace them with positive affirmations. For example, instead of “I can never make enough money,” try “I am capable of creating abundance in my life.” Repeating these new beliefs helps to rewire your subconscious mind. Visualize your financial goals: Spend time visualizing yourself living the life you want, with the income you desire. Picture what you would do, how you would feel, and the choices you would make. Visualization helps to expand your comfort zone, making it easier for your mind to accept a higher income as attainable. Take aligned action: Start taking steps that reflect a higher income mindset. This could mean raising your prices, pursuing new opportunities, or investing in your education. Taking bold action helps to reinforce your new beliefs and signals to your subconscious that you’re ready for more. Practice having: Start by acknowledging what you already have. Make a list of the things you appreciate in your life—relationships, achievements, even small joys like a cup of coffee or a beautiful sunset. Practicing gratitude helps you shift your focus from what’s lacking to what’s present, allowing you to cultivate a sense of abundance Your financial thermostat doesn’t have to remain fixed. By becoming aware of your money mindset and taking actionable steps to shift it, you can break through the limits that once held you back.  So, if you’ve ever felt like your income is stuck or not reflecting your true potential, consider that it might just be your financial programming at work. Shift that mindset, and you’ll start seeing positive changes in your financial reality.  Follow me on Facebook , Instagram , LinkedIn and website for more info! Read more from Soad Elmasoudi Soad Elmasoudi, Performance and Mindset Coach Soad Elmasoudi, a dedicated performance and mindset coach, excels in aligning strategy, tactics, and tools with a powerful mindset for precise execution. Overcoming personal challenges, Soad draws on her transformative journey, uniquely shaping her coaching philosophy. Trained by the Proctor Gallagher Institute, she seamlessly integrates mindset development with practical strategies. Soad provides clients with both the right mindset and effective execution tools, going beyond conventional coaching. In a world where mindset is paramount, Soad stands out as a passionate guide committed to unlocking individuals' full potential, whether you're a professional, entrepreneur, or leader.

Written by Adrian Gentilcore, Multi-passionate Seniorpreneur Adrian Gentilcore is a multi-passionate seniorpreneur. She runs Your Fairy Techmother for tech support services and Your Fairy Debtmother for financial coaching. In today's digital landscape, your website is more than just a digital presence—it's the backbone of your business. Yet, many business owners overlook the importance of regular website maintenance, risking security breaches, performance issues, and lost revenue. Neglecting your website can turn it into a liability rather than an asset. This article highlights the hidden risks of website neglect and provides actionable advice on choosing reliable maintenance services, securing quality hosting, and performing DIY upkeep to keep your site fast, The hidden risks of neglecting your website In today’s digital world, your website is more than just a virtual storefront. For many small business owners, it’s the core of their brand identity, customer communication, and sales pipeline. Yet too many view their websites like a fancy business card—a one-time task that requires no ongoing attention. But just as you wouldn’t neglect regular maintenance for your car, your website also requires similar upkeep and protection to function effectively. A neglected website is a disaster waiting to happen. Security threats, slow loading times, and outdated plugins are just a few issues that can damage your business if left unchecked. Let’s dive into why regular website maintenance is critical and how to protect your business’s most critical asset. Common misconceptions about websites One common mistake business owners make is thinking of their websites as static—built once and done. Unlike a business card or brochure, a website is an evolving part of your brand that constantly interacts with search engines, users, and (sometimes) cybercriminals. Here’s a breakdown of why your website is far more complex than any printed material. Security threats: Websites for small businesses and even charities are prime targets for hackers. It’s common knowledge that they are managed by busy individuals with limited tech skills. Their goal is to make money on your site by redirecting your content to unsavory websites, or even infecting your visitors’ devices.  Technical complexity: Websites aren’t just text and images—they’re built using complex code that requires regular updates to stay compatible with web standards. Think of your website like a car: reliable when maintained, but prone to breakdowns if ignored. Speed and performance: Search engines like Google prioritize fast, secure websites. A poorly maintained site can cause a drop in search rankings, reducing traffic and ultimately reduce your revenue. What to do when your website breaks Just like finding a reputable mechanic for your car, having a trusted professional for your website is essential. But where many business owners go wrong is in the search for a quick fix. Hiring a random freelancer from a platform like Upwork or Fiverr might save money upfront, but the long-term risks are significant. Horror stories are common of people who unknowingly hired freelancers who installed “back doors” on their sites—openings in the code allowing hackers to return later and cause chaos. A website that’s suddenly offline or hijacked could stay down for days or even weeks, and could cost a fortune to repair.  Here’s what to look for in a reputable website maintenance service: Security experience: Ask about their approach to website security, particularly how they will secure your login info and other information, particularly who it would be shared with. One helpful suggestion is to use a screensharing option to avoid sharing password info and to be able to supervise the process. Track record: Check their reviews, testimonials, and industry expertise. Pro Tip: Numerous identical reviews could indicate fake reviews.  Transparency: A professional will clearly explain their maintenance approach without jargon or upsells. How a website protection plan can help Given the high stakes, I offer a Website Protection Plan  that proactively addresses these common problems. With a low monthly fee, you can avoid emergency repairs and safeguard your business’s most critical asset. Here’s what the plan includes: Daily backups: Ensure you always have a recent copy of your website. (Surprisingly, most small business websites lack this basic protection.) Security updates: Regular updates to your website’s theme, plugins, and passwords keep it secure from potential hacks. Performance monitoring: We keep an eye on load times, error messages, and any unusual activity. Industry updates: New hacker threats and web standards emerge constantly. We stay on top of these changes so you don’t have to. Minor fixes: Need a quick tweak? We handle small updates at no extra charge. Our Website Protection Plan  is like insurance for your website. Just as you wouldn’t go without insurance for your car, your website deserves the same level of care. The importance of choosing a reliable host Your website’s hosting provider plays a major role in its speed, security, and SEO ranking. Hosting can affect everything from loading times to how your site handles traffic spikes. Many business owners opt for low-cost hosting providers, but this decision can end up costing far more in lost traffic and reputation. Consider this comparison of two popular hosting providers: BlueHost: Frequently cited for slow load times and subpar customer service, BlueHost ranks 26th out of 31 hosting providers according to TrustPilot. SiteGround: SiteGround, which I personally recommend, ranks 5th and offers free speed, security, and backup tools as well as professional migration at no cost. Switching to a high-quality host like SiteGround can dramatically improve your website’s performance and reduce technical headaches. If you’re unhappy with your current host or unsure of their quality, let’s talk. I can assist in transferring your site seamlessly to a trusted provider, with benefits like improved speed and reliability. DIY website maintenance tips For those who prefer to handle maintenance themselves, here are some basic steps you can take to keep your website running smoothly: Log in regularly : Make it a habit to check your site weekly. Look for broken links, outdated plugins, and any unusual error messages. Update software: Keeping your WordPress core, theme, and plugins updated is crucial for security and performance. Use strong passwords : This is your first line of defense. Avoid easily guessed passwords like pet names or birthdates. Backup frequently: Set up daily backups to ensure you can recover your website if something goes wrong. Monitor load times : Google and other search engines prioritize fast-loading sites. Slow speeds can hurt your SEO ranking. I’ve worked with many high-powered businesses, and it’s amazing how often I see top-performing websites in terrible shape due to neglect.  Conclusion: Take steps today to protect your website Your website is your business’s most valuable digital asset. Treat it like one by investing in proactive maintenance and protection. Whether you opt for professional maintenance or handle things in-house, consistent care is crucial. If you’re interested in learning more about my Website Protection Plan  or need help assessing your hosting options, feel free to reach out. Protect your website like you protect your car—with regular checkups and a trusted expert in your corner. Follow me on Facebook , Instagram , and visit my LinkedIn for more info! Read more from Adrian Gentilcore Adrian Gentilcore, Multi-passionate Seniorpreneur Adrian Gentilcore is a seasoned entrepreneur with a 40-year career in Corporate America and a proven track record of creating successful online businesses. Now a full-time freelancer, she operates two distinct brands: Your Fairy Techmother, where she specializes as a LinkedIn Trainer, Email Marketer, and Web Designer, and Your Fairy Debtmother, where she offers her expertise as a Debt-Free Coach and popular Personal Finance Blogger. In her 60s, Adrian continues to run her businesses alongside her 75-year-old sister, together coining the term seniorpreneur to capture the spirit of their dynamic partnership.

Written by Nicky Abell-Francis, Functional Wellness Coach & Bodyworker Nicky brings her drive and force to the fore in Functional wellness coach programmes. Specializing in recovery support for specific conditions of ME (CFS), Fibromyalgia & long COVID. Her supporting work covers bereaved clients trying to find freedom to move on. In our fast-paced world, goal setting has evolved into an art form. We aspire to reach high, set ambitious goals and push our limits. We can find ourselves overwhelmed rather than achieving. We must remember when goals become too challenging, they can stifle our potential rather than enhance it. Today, we explore a different perspective: the power to set a balanced goal setting process. Thinking before to emphasizes quality over quantity, we can achieve our objectives without sacrificing well-being or clarity. Join me to redefine goal setting as a sustainable journey. Not to destroy what we have built already. For some goal setting can create a high overload on our psyche to achieve those set by us or others. This pressure can be constant, being seen to work towards goals on a repetitive basis. Our employment can set goals for targets, training advancement, to deals signed within the week to in some cases each day. It’s not surprising goal setting can cause overload. 'I will be happy once I achieve my goals' – Will you really? Maybe fleetingly but the next goal will be on the horizon before long. What are the most likely consequences of setting unrealistic goals? We may achieve a rush of joy but this can fade quite quickly. The hedonic treadmill we run on adapting to our achievements. We become accustomed to them, happiness reduces, and the pursuit of the next goal arises. A cycle of seeking, not quite satisfying us and the hunt for the next high. Feeling we will be way happier once we reach that goal. Is a mirage. The need to achieve is hardwired sometimes. Happiness is in the here and now and as stated before fleeting at the time of achievement. We cannot predict happiness. This puts tremendous pressure on the goal and sets us up for disappointment if it does not live up to this perceived expectation. We come into life generally happy, crying is just a need for survival not showing us unhappiness. It's external people and our own internal wishes that sets us up to be unhappy. Goal setting is and should be fun but not essential for our life to be productive or be seen as successful. If your personality is more introvert or easily overwhelmed. Work pressure to be more seen within the company and more active may enforce Coaching for staff to take presentations or training large groups, their job role is adapted. This can run into problems. Although a set goal for a business and its staff is required, it may not be something the individual signed up for originally. Especially if never liked public speaking or being the centre of attention. The goal setting for the company is not in line with the individual succeeding without fear and anxiety developing. Yes, this maybe the perfect way to overcome this fear but for some this never goes away. The goal achieved but the stress stays each time. Goals must be set by the person and truly wanted by them.  Setting what you want to achieve as rigid with no leeway. Think first, how will you feel if it is not achieved? Change that viewpoint to what you can learn on the journey of the goal and if achieved great, if not then that's ok too. Targets change, failure can occur. Driven people can become very fixed and this is when coaching can be unhealthy. Setting unrealistic goals can indeed cause many consequences from failure to achieve, self-esteem reduced and health effected by stress and pressure to get there. Type A characters love the drive, the race and the challenge. But nowadays we are in this flight or fright mode all the time. Our bodies are stimulated by deadlines, new technologies, family demands, money pressures, social media competition of what others are achieving. Sometimes setting another to do goal is not what we really need for peace and a healthy perspective. Learning to be content with what we have now and achieved is ok. Goal setting can cause dangerous competitive attitudes. Just because everyone is expected to be striving for a goal does not mean it is the law. The mythical nirvana we all seem to be trying to achieve is not achieved by goals. Advantages and disadvantages of goal setting – The fight to get this right As you can see the right way to set a goal is important. From who sets it to if the person is attuned or not to the goal deep down? The coach must be considered are they right for the personality of the client and the goal subject? Weighing up the advantages and disadvantages of goal setting is one balancing act. For a person distracted by goals to succeed in, we are always striving into the future. To joy and happiness in the now overlooked. We just do not have time to focus on the here and now. Always on the next step to action by a certain deadline. A step a day, yes indeed this moves us forward, but to what cost if we cannot enjoy the amble of today with our child or that outdoor walk if our mind is whirring on the distant future that’s just an illusion.  Sometimes setting a goal that is easy seems a cop out. Why not do just that, set the intention to use the easiest route possible. The most pleasing treats as you work on the goal. Goal setting for ease. Any fear or anxiousness of how to fit into your time must be ejected and reworked. We do not need to be challenged every day to grow. Modern life is challenging enough. Take a route of least resistance and see where that path goes. A nice challenge for the coach to approach how to achieve this. Upturn the rules and find alternatives to make it work. Reduce that pressure on yourself. Set flexible and longer targets if you have a busy life. Why cram it into a short span of time knowing it will create stress and sacrifice. Hardly gets you motivated, does it? Choices, chances, changes Dream big, but flow freely on any path to avoid overload Dig deep first why you want to achieve that goal you set or if set by others? Analyse the why you chose it? What you will gain? What you may lose on the way to achieve? Is it worth working for it still? Can you choose a suitable route for your health? Never be expected to achieve by others, choose what suits your psyche. We have a choice to work on goals. We may have chances and opportunities to do some goals on our list. To changes we make after or before the goal must be put in place for that smooth journey to success. We can say no. Setting that goal can be a great learning curve to fulfilment, just make the path a non-stressful one. You wouldn't travel the world on an adventure without planning a smooth transit as you go. So, approach your goal setting in this way as a safety net for a successful trip. Enjoying the path but knowing you may drift off course and the end will mean some disappointment so the journey is way more important. If you feel personal wellness coaching is of interest please feel free to investigate more.  Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Nicky Abell-Francis Nicky Abell-Francis, Functional Wellness Coach & Bodyworker Nicky brings her drive and force to the fore in Functional wellness coach programmes. Specializing in recovery support for specific conditions of ME (CFS), Fibromyalgia & long COVID. Her supporting work covers bereaved clients trying to find freedom to move on. Helping to ignite the spark to progress forward once again. Having lost her own husband suddenly, their daughter within months crashed into developing ME(CFS). Nicky went on to train with the Chrysalis Effect programme. Seeing how burnt out & highly stressed clients can tip into crash phase. Developing chronic fatigue and numerous widespread health problems. Over the past ten years Nicky set up her multi therapy clinic.

Brainz Magazine Exclusive Interview Caroline Middelsdorf is a German-born psychologist and devoted single mom who brings warmth and authenticity to her work. As a trauma survivor herself, she is living proof that healing is possible, and she has made it her mission to be a guiding light for others in moments of darkness. Caroline combines her professional expertise with her personal experiences to create relatable resources that resonate deeply with those seeking support. Through her work, she reminds everyone that they are not alone on their journeys, reminds them of their true self worth and creates a space and community where true healing can actually take place - a place to come home to and belong. She is the living proof that healing is possible. What motivated you to launch Caroline Middelsdorf, and how does it connect with your work in mental health? The launch of Caroline Middelsdorf was born from my deeply personal journey through trauma and mental health challenges. I’ve experienced the weight of shame, guilt, and anxiety that can feel like an endless cycle—where envisioning a hopeful future seems impossible. There were times when I questioned everything, even contemplating whether to give up. The love for my child became my lifeline, pushing me to confront my darkness. I made a promise to myself that if I ever found my way out, I would dedicate my life to guiding others through their lonely journeys. I knew I had to venture beyond the conventional methods I had learned. My curiosity led me to explore holistic approaches and dive deep into the mind-body connection, seeking alternative healing methods that could offer true transformation. I interviewed and attended specific somatic practices and spoke to neuroscientists, nutritionists, yoga teachers, trauma workers, and nurses to expand my understanding and learn from their expertise. To deepen my insights, I also interviewed people in high-stress or traumatic environments—special force soldiers, ER doctors, CEOs, top-performing international athletes, and even celebrities—to learn how they managed anxiety and overcame adversity. Their stories inspired me and opened my eyes to unique coping mechanisms and practices that helped them thrive. This exploration changed everything for me. It became clear that healing could be approached from many angles, but I found one that worked for me and many others around the globe. I am so grateful to bring a smile back onto people’s faces; it has been such a deeply fulfilling and motivating experience. Thus, Caroline Middelsdorf was born—a place and resource for real, practical healing from one trauma survivor who walked the path. My mission is to empower others by providing tools that integrate psychological insights with holistic practices, particularly focusing on the nervous system and how our brains process thoughts and experiences. In my professional role as a psychologist, I often felt disheartened by the limitations of traditional mental health systems. I watched people struggle to access timely support, waiting months for help while feeling isolated in their pain. I knew I had to venture beyond the conventional methods I had learned. That’s why I wanted to create something more accessible in the mental health and coaching space. My upcoming trauma healing program combines these elements, allowing me to share not only what I’ve learned academically but also my unique experiences and skill set that have worked for me (trauma survivor) and countless other people I’ve worked with around the globe so far. I’m on a mission to help one million people rediscover hope and resilience, showing them that they are not broken and that healing is possible. In parallel, I co-founded BEYOUMA (Because YOU Matter) with my sister, driven by a desire to create accessible self-help tools. It’s a heart/passion project. We developed a self-help box and an interactive journal filled with techniques for addressing chronic stress, anxiety, panic and symptoms of trauma. This project reflects my belief that everyone should have the resources to help themselves, even before seeking therapy. Through social media and community engagement, I aim to make mental health discussions more relatable and accessible, reminding everyone that healing is a journey but one that’s worth going on… How does your own experience with anxiety shape the guidance you provide to your clients? Having navigated my own challenges with anxiety and trauma, I approach my clients with deep compassion and understanding. I know firsthand how paralyzing anxiety can be, how shame can silence us, and how isolating it feels to carry the weight of our struggles alone. This shared experience allows me to connect with my clients on a profound level. Through my own healing journey, I ventured beyond the confines of traditional psychology and explored the intricate mind-body connection. I found that healing requires more than just talking—it involves engaging the body, understanding our nervous system, and integrating holistic practices that truly resonate. I incorporate these insights into my guidance, offering techniques that have worked for me and many others. When my clients share their fears or struggles, I validate their feelings and remind them that healing is possible. I celebrate every step they take towards recovery, knowing that overcoming even the smallest hurdles is a significant victory. My own journey taught me that while the path can be challenging, it is also filled with moments of light and hope. What are some quick techniques you recommend for managing daily stress? Managing daily stress can be overwhelming, but I encourage people to embrace simple yet effective techniques that can fit seamlessly into their lives. Here are a few that have helped me and many of my clients: Taking just a few moments to focus on your breath can ground you and provide immediate relief from stress. Counting backward from 100-1 without skipping a number. This simple exercise shifts your focus and calms your mind when anxiety rises. Practicing sensory grounding—tuning into what you see, hear, taste, and feel—can help bring you back to the present moment. It’s one of the reasons I included calming tea and essential oils in my created BEYOUMA self-help box. Whether through dancing or a brisk walk, moving your body releases endorphins and helps alleviate stress. Writing down your thoughts can clarify emotions and reduce mental clutter. The BEYOUMA journal I created includes prompts to help guide this process, making it a vital tool for reflection and growth. These techniques are powerful because they can be easily integrated into daily life, offering immediate relief and fostering a deeper connection to oneself. You’ve mentioned childhood trauma can influence career choices. What are some early signs of this in adulthood? Childhood trauma shapes our lives in ways we often don’t realize until much later. As I’ve delved into this topic, I’ve seen how deeply our past experiences can influence the careers we choose. For example, many people who grew up in chaotic or unstable environments often find themselves drawn to helping professions—such as therapists, social workers, or caregivers. This is usually because they have a strong desire to heal the parts of themselves that didn’t get the care they needed when they were younger. It’s like they want to be the loving support they missed out on. On the flip side, those who felt powerless in their childhood might be attracted to roles in law enforcement, the military, or security. These professions give them a sense of control and purpose, allowing them to create safety for others. It’s a way to reclaim agency and ensure that no one else has to feel as vulnerable as they once did. I’ve also noticed that some people channel their pain into creative outlets like art, writing, or music. These pursuits can be incredibly healing, offering a way to express emotions that might have been buried for years. For many, creativity becomes a lifeline, a way to process and transform their experiences into something meaningful. Then there’s the drive for perfectionism and overachievement, which is common among trauma survivors. Many of us feel like we have to excel to prove our worth, tying our value to our accomplishments. While this ambition can fuel success, it can also lead to burnout if we don’t take time for self-care. I’ve experienced this struggle firsthand—juggling work and the desire to keep pushing myself, often at the cost of my well-being. So, what are some early signs to look out for? Signs to look out for can be: If you feel an intense urge to pursue careers in caregiving, counseling, or any helping profession, but you often wonder if it’s to heal your own wounds, that’s a key indicator. For example, you might find yourself volunteering or working in fields that allow you to nurture others, hoping to fill a void in your own life. If you constantly feel the need to be perfect or that you must achieve great things to be worthy, this can stem from early experiences that shaped your self-esteem. You might push yourself to work late into the night, avoiding mistakes at all costs, driven by an internal dialogue that says you're not enough unless you excel. If you struggle to respect or follow directions from authority figures—whether in the workplace or in everyday life—it may signal unresolved feelings about control and power dynamics from your childhood. You might feel an urge to challenge rules or question directives, stemming from experiences where you felt powerless or dismissed. If you often find yourself feeling anxious, panicky, or emotionally drained in situations that seem manageable for others—like team meetings or deadlines—this may indicate that unresolved trauma is triggering your nervous system. For example, you might notice your heart racing or your mind going blank when faced with pressure, even if the stakes aren't high. How do you maintain professional boundaries while engaging on social media? Maintaining professional boundaries on social media is essential for my well-being and effectiveness as a coach and psychologist. I genuinely love connecting with my community, sharing insights, and providing support, but I also recognize the importance of setting limits. I remind myself that my social media presence is primarily about raising awareness and sharing helpful tools—not providing personalized or crisis-level support. To avoid burnout, I make a conscious effort to take breaks for self-care and to focus on what truly matters: the connections I build and the value I provide. The hashtag #CollectingMemories embodies my philosophy of being present and cherishing positive moments. I understand how it feels to be overwhelmed by anxiety and hypervigilance, and I prioritize creating joyful memories with my loved ones. This practice grounds me and helps me remain connected to my purpose. I’m excited about my upcoming program, where I’ll have the opportunity to engage more deeply with participants. This means so much to me because it aligns with my mission of offering personalized support and nurturing guidance. By setting these boundaries, I can show up authentically, bringing energy and joy to my community while maintaining the focus needed to make a real impact. What’s a common myth about mental health that you often find yourself debunking? One of the most persistent myths about mental health is that struggling with mental health issues is a sign of weakness. In truth, acknowledging these challenges takes immense courage and strength. It is a brave step towards healing, connection, and self-discovery. Another misconception is that trauma only arises from severe events, like combat or accidents. However, trauma can stem from many sources, including emotional neglect or abuse—experiences that often leave invisible scars. I emphasize that it’s not just the event itself, but how it affects us personally that defines trauma. Additionally, many believe that time heals all wounds. While time can provide some distance, true healing often requires active engagement and self-help. I strive to empower people to take ownership of their healing journey, reminding them that recovery is possible and can lead to a life full of hope and purpose. How do you stay grounded while balancing the demands of running Caroline Middelsdorf, BEYOUMA, working as a coach and psychologist, and being a single mom? Staying grounded while juggling my work and being a single mom can feel like walking a tightrope at times, but I’ve learned to prioritize what truly matters. My son is my greatest joy and my top priority. Whether we’re playing at the park, reading our favorite stories, or sharing heartfelt conversations, those moments create lasting memories that nourish my soul and remind me of what love really looks like. My passion for helping others is more than just a job; it’s my mission. It doesn’t feel like work to me.. I believe that true connection and unconditional love at home are essential for my well-being and for the energy I bring to my professional life. This is why I embrace my philosophy of #CollectingMemories—focusing on creating joyful experiences with my loved ones, which helps ground me amidst all my responsibilities. I also make it a point to practice what I preach. I incorporate the techniques I teach into my own life, ensuring that I’m not just offering guidance but genuinely living it. This includes maintaining my own therapy and support systems, which are vital for keeping me balanced and resilient. My small circle of trusted friends is invaluable in this journey. They provide a safe space where I can share my thoughts and feelings without judgment, reminding me that I’m not alone in this. These authentic connections help me stay focused on what truly matters. I’m intentional about being present in my life, especially after having experienced the struggles of finding joy and connection. I’ve learned that it’s okay to express my needs and set boundaries. By doing this, I can ensure I’m taking care of myself and fully showing up for my son and the community I serve. Balancing all these demands is an ongoing journey, but I approach it with purpose and fulfillment. I want my experiences to resonate with others, showing that it’s possible to navigate life’s complexities while nurturing the love and connections that truly matter. Finally, what’s next for Caroline Middelsdorf, and what impact do you hope to have in the coming years? The future for Caroline Middelsdorf is filled with exciting opportunities which I am so grateful for and never thought would be even possible! I’m launching my intensive trauma healing program in December 2024, with the main aim to make healing accessible for everyone. Already, my mini-program has received wonderful feedback. I will be on a few podcasts this year and hopefully in 2025 – something I am very excited about since I struggled with massive anxiety in the past – so getting out of my comfort zone is not always easy but also so empowering. I will be having my own podcast in 2025 with amazing, interesting people and to provide as much value as possible. I will keep collecting new memories and hopefully create wonderful ones in 2025. I am excited for 2025. For more info, follow Caroline on Instagram , Facebook , and visit her website !

Written by Ashish Singh, Life Coaching and Healing Ashish, founder of the calm mind life coaching in Toronto GTA, ranks among the top 10 life coaches, blending eastern wisdom and western techniques in his 'Medit-action' approach. With 15 years of experience, he's committed to enriching lives, promoting peace and clarity, and charting paths to success and happiness—one mind at a time. Ever find yourself lying awake, going over things you did, or didn’t do, years ago? The decisions made, the words left unspoken, replaying like an old film reel you can’t turn off. It’s strange, isn’t it? That urge to reach back and change what’s already done, to imagine a different version of events where you acted just a bit differently. Welcome to the world of guilt, where every misstep, real or imagined, feels like it’s engraved in stone. One such memory always stands out for me. A close friend was going through a dark time, and I, tangled in my own whirlwind of responsibilities, didn’t show up as I should have. Months later, when he’d finally pulled through, he told me how alone he’d felt—and how much my absence had stung. That moment still sits heavy. I’ve replayed it countless times, wondering why I didn’t just pick up the phone or check in more often. That’s the thing about guilt—it grabs hold of your memory, trapping you in a moment that can never be changed, no matter how many alternate endings you dream up. Guilt is like an invisible chain around your ankle, tethering you to a past that’s immovable. Each time you replay it in your mind, the chain only grows tighter. It’s exhausting, isn’t it? The weight of all the things you should have done, could have said. But what’s even heavier is the realization that, despite the constant replay, the past remains untouched. The many faces of guilt Guilt comes in many forms, each one shaped by our unique life experiences and beliefs. Here are the main types that tend to hold us captive: Moral guilt: This is the kind I felt with my friend—a guilt triggered by the violation of our own moral code. Maybe you lied, hurt someone, or simply failed to act when someone needed you. Moral guilt cuts deeply because it challenges who we believe ourselves to be. Cultural or religious guilt: This is the guilt imposed by external expectations, often beyond our control. Perhaps you grew up in a family where certain behaviors were deemed unacceptable—like eating specific foods or following a particular lifestyle—and straying from those norms feels like a betrayal. It’s a kind of guilt that isn’t necessarily based on actual harm but rather on an internalized fear of disappointing or dishonoring values you were raised with. Survivor’s guilt: This heavy, unique guilt often surfaces when you’ve survived a tragedy that others didn’t, leaving you to question, “Why me?” Survivor’s guilt can pull you into a spiral of self-blame, even though you had no control over the outcome. Relational guilt: This is the kind of guilt we feel in relationships—when we don’t measure up to the roles we’ve set for ourselves as friends, parents, or partners. It’s the guilt of wondering if you did enough, if you could have been more present or attentive. It creates an endless loop of second-guessing and self-criticism. These forms of guilt, while different in their origins, share one dangerous quality: they anchor us to a past that we cannot change. Like a ship tied to the dock, we find ourselves unable to sail forward into the present because we’re tethered to what has already happened. Breaking free from the chains of guilt I know firsthand that guilt, especially when it festers, becomes an emotional weight that’s nearly impossible to shake. It tells you that your mistake, your inaction, your failure is who you are, rather than something you did or didn’t do. But the truth is, guilt only has power when we allow it to. We feed it when we keep replaying the past without moving toward resolution. So, how do you release guilt when it’s had years, or even decades, to take root? Face it: Often, we run from guilt because it’s uncomfortable to confront. But the first step is asking yourself, “What exactly am I feeling guilty about?” Is it something I did, or is it the belief that I didn’t live up to someone else’s expectations? Getting specific about your guilt can make it less overwhelming. Challenge the narrative: Once you’ve identified the source, take a moment to ask whether the belief behind the guilt is even realistic. In the case of my friend, I had to ask myself: Was it fair to expect that I could have been there in every single moment? Could I have predicted how alone he felt? Likely not. Guilt is often built on unrealistic expectations we set for ourselves. Learn from it: Rather than letting guilt paralyze you, use it as a tool for growth. What has this experience taught you? Maybe I couldn’t change my inaction from the past, but I could choose to be more present for my relationships going forward. Growth doesn’t mean erasing the mistake—it means using it to make better choices in the future. Forgive yourself: This is perhaps the hardest part. Forgiveness doesn’t come naturally when you’ve been replaying your failures for years. But if you don’t allow room for self-compassion, you’ll remain locked in the cycle of guilt. As psychologist Carl Jung said, “I am not what happened to me. I am what I choose to become.” The path forward Guilt is a powerful emotion, one that can either act as a moral compass or a prison. But it’s important to remember that guilt, like all emotions, exists in the past—it’s rooted in a moment that has already passed, and it cannot alter what has already happened. The only thing you can control is how you move forward from it. So, rather than allowing guilt to hold you hostage, let it guide you. Acknowledge the lesson it brings, but don’t mistake it for a life sentence. You’re not defined by your mistakes, only by how you choose to grow from them. As Dr. Guy Winch puts it, “We often misinterpret guilt, believing that if we let it go, we’re giving ourselves a free pass to repeat the same mistakes. In truth, real growth comes from examining our actions, learning from them, and then releasing the guilt to allow space for healing and better choices.” Reach out If you're struggling with guilt or simply need a space to talk, feel free to reach out for a free session at  The Calm Mind . Let’s work through it together. Follow me on Facebook , Instagram or visit my website for more info! Read more from Ashish Singh Ashish Singh, Life Coaching and Healing Ashish Singh, the founder of The Calm Mind Life Coaching, has transformed his personal battles with anxiety and depression into a beacon of hope for others. His journey, marked by profound struggles and ultimate triumph over mental health challenges, fuels his passion to ensure that no one faces such trials alone. Through The Calm Mind Life Coaching, based in the heart of Toronto, Ashish offers a sanctuary for those seeking tranquility in the tumult of life.   Introducing 'Medit-Action', Ashish merges meditation's calm with practical steps, akin to a mental gym for building resilience against mental health issues. This innovative approach draws from Eastern and Western philosophies, guiding individuals towards lasting calmness and happiness.

Written by Dr. Anna M L Smith, Holistic Mind-Body Doctor Dr. Anna M L Smith is a UK-based doctor who offers a holistic lifestyle and mind-body approach, caring for patients with chronic pain and medically unexplained symptoms. She is the founder of Health and Wellness GP in Oxfordshire. In today’s fast-paced world, many of us find ourselves caught in a never-ending cycle of work, family commitments, and caregiving responsibilities. Whether it’s tending to a young family, supporting elderly parents, or simply managing a hectic professional life, it’s easy to feel overwhelmed. As a result, self-care often takes a back seat, and burnout becomes a very real risk. But what if we could take a holiday every day, without needing to wait for that elusive week off in a month or year? This concept of “daily holidays” may sound unconventional, but it’s all about building small moments of respite into our busy lives to maintain balance and avoid burnout. Recognizing the importance of these moments is key to sustaining our mental and emotional well-being. We need to care for ourselves just as much as we care for others and doing so regularly, not just on rare vacations, can have a profound impact. Understanding burnout Burnout isn’t just about being tired after a long workday; it’s a deeper, more complex phenomenon that results from chronic emotional strain. The physical and mental exhaustion associated with burnout stems not only from work but also from the emotional toll of caring for others and managing everyday life. One useful framework for understanding burnout is the Paul Gilbert Emotional Regulation System, which visualizes the balance between three emotional "circles": anxiety, drive, and soothing. Ideally, these circles should be of equal size, but many of us spend much of our time in the "drive" circle, pushing ourselves to meet deadlines, achieve goals, and handle responsibilities. We often avoid the "soothing" circle, which is essential for rest and relaxation, and are overwhelmed by the "anxiety" circle, which is triggered by stress and life’s pressures. When these circles are out of balance, we risk burning out. It’s crucial, then, to recognize the signs early and take action to restore balance before things get too overwhelming. Small changes for big results Taking a “holiday”, every day doesn’t require a plane ticket or an extravagant vacation. It’s about creating small, restorative moments in your routine that can help you reset and recharge. Here are some tips to help you take daily holidays and protect your well-being: 1. Take breaks, seriously! The first step is simply to take regular breaks. It’s tempting to skip that lunch break or push through your fatigue to complete just one more task, but this only increases burnout risk. Schedule intentional breaks throughout your day, take a lunch break, grab a coffee with a colleague, or step outside for a few minutes. Use this time to rest, reconnect, and reset your mind. Avoid using breaks to scroll through your phone, as this can be mentally exhausting and often does more harm than good. 2. Mini breaks matter  You don’t need to take a long vacation to feel refreshed—mini breaks can work wonders. While boiling the kettle, take a few calming breaths. Step outside with your cup of tea and soak in the fresh air. Even a quick stretch during your workday can help restore your focus and energy. 3. Be present in the moment  A major cause of burnout is worrying about the past or future. Constantly replaying mistakes or stressing about things that haven’t happened yet adds to emotional strain. Instead, practice being present. Focus on the task at hand or simply enjoy the moment. After all, the present is the only moment we truly have. 4. Avoid multitasking  Multitasking may seem like an efficient way to get things done, but it often leads to increased stress and mental fatigue. Instead, focus on completing one task at a time. This allows you to give it your full attention and reduces the mental clutter that can contribute to burnout. 5. Set healthy boundaries  Maintaining boundaries is crucial for a balanced life. Learn to say “no” to requests or responsibilities that don’t align with your values or priorities. By protecting your time and energy, you can focus on what truly matters and prevent yourself from becoming overburdened. 6. Regular getaways  While daily holidays are important, don’t underestimate the power of a longer break away from your routine. Taking time for a weekend getaway or a full vacation can provide the mental and emotional reset you need to recharge and return to your responsibilities with renewed energy. 7. Challenge negative thoughts every day Negative, self-critical thoughts can increase stress and emotional exhaustion. Rather than getting caught up in these thoughts, try to view them as passing clouds, acknowledge them without getting attached, and let them drift away. This shift in perspective can help reduce emotional tension and prevent burnout. 8. Constructive worry  Writing down your worries can help release them from your mind and put them into perspective. Try the following exercise: The bad stuff: Write down anything that’s troubling you, issues that interfere with your sleep or provoke strong emotions like fear, anger, or frustration. The good stuff: List the positive things you’re grateful for. The to-do list: Write down tasks that need attention, categorizing them into Essential, Desirable, and Optional. This helps you prioritize and declutter your mind. 9. Avoid negative people  The people you surround yourself with have a significant impact on your emotional well-being. If possible, distance yourself from negative or toxic influences that drain your energy and contribute to stress. 10. Don’t forget to eat well, prioritise sleep and move! Reclaim your well-being Taking regular "mini holidays" throughout your day helps calm your nervous system and enables you to respond more thoughtfully to life’s challenges. It’s all about balance, taking the time to nurture yourself, whether through breaks, breathwork, being present in the moment or setting boundaries, can help you maintain your health and prevent burnout.  Start today, take a short break, breathe deeply, and feel the difference. Every small moment of rest adds up, helping you lead a healthier, more balanced life. Remember: You don’t have to wait for a vacation to feel like you’re on one. Create a holiday every day! Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Dr. Anna M L Smith Dr. Anna M L Smith, Holistic Mind-Body Doctor Dr. Anna M L Smith is a UK-based doctor who offers a holistic approach to healthcare, which reflects her understanding of the mind-body connection and how lifestyle factors affect our mental and physical well-being. She is the founder of Health and Wellness GP in Oxfordshire. Her mission: To enable people to make small daily changes to benefit their mental and physical health.

Written by Kinga de Wit, Transformational Guide, Soul Embodiment Coach, Catalyst for Change The Soul Compass guides you to Live & Thrive in alignment with your true nature, to uncover your authenticity, and start taking steps towards your Dream Life by following your inner wisdom. There’s often a gap between where we are now and the life we envision. We sense the potential waiting for us, a version of ourselves fully aligned with our purpose and desires. Yet crossing this bridge requires two powerful allies: clarity and courage. Clarity: Seeing the path forward Clarity gives us insight into what’s holding us back and what steps we can take to move forward. In my practice, clarity often begins with contextual and intuitive readings—a deep dive into what is happening in your life right now and why. This may involve understanding your unique challenges, the messages your body is trying to communicate, or deeper soul purpose. Through these readings, we identify what’s out of alignment and how you can navigate to fulfillment, satisfaction, and joy. Sometimes, our past experiences, limiting beliefs, or unresolved emotions obscure our true path, leaving us feeling stuck. By bringing awareness to these hidden influences, we gain the clarity needed to make intentional changes. How it works: Contextual and intuitive readings offer not just insight but also direction. This form of clarity is about giving structure to the journey, showing you where the bridge begins and where it leads. Whether it’s understanding the root of a recurring struggle or behavioral patterns, or seeing new possibilities for your career, relationships, or self-growth, clarity anchors you in what’s real and offers a clearer picture of the life you’re capable of living. Courage: Taking the first step Knowing the path is one thing; walking it requires courage. Courage is the energy that fuels our willingness to step into the unknown, face discomfort, and grow. It’s the decision to let go of what no longer serves us and to trust that the steps forward will lead us to where we want to be. Healing plays a pivotal role in this process. Sometimes, the journey toward where we want to be requires letting go of wounds from our past. The work of healing old wounds, through various somatic modalities, energy work, or emotional release techniques, can help us break free from self-imposed limitations. Healing gives us the emotional resilience to take courageous steps forward and meet life’s challenges with a stronger sense of self. How it works: Whether it’s healing through guided meditations, body-based tools, energy work, or reflective conversations, this process reinforces your courage to move forward. This doesn’t mean eliminating fear but transforming it. Courage is about feeling the fear and choosing to act anyway, so you can build unstoppable momentum towards your dream life. Bringing it together: Coaching and mentorship for sustainable growth The journey from where you are to where you want to be is rarely linear. Having the support of a guide can make all the difference. My role as a coach and mentor is to support you as you cross this bridge, offering practical strategies, accountability, and encouragement. Through clarity, coaching, and mentorship, we’ll not only create a roadmap for your goals but also address any emotional, mental, or spiritual blocks along the way. Each session is tailored to where you are in your journey, giving you space to learn, grow, and adjust as needed. The result? You don’t just move closer to your dreams; you become more of who you are meant to be. A few steps to start your journey Identify what you want: Write down where you want to be in specific terms. Your “why” matters here, connecting with a purpose greater than yourself can fuel the journey forward. If this is challenging for you, think of how you want to feel. Seek clarity: If you’re uncertain about the next step, a reading can illuminate where you’re headed and what’s holding you back. Take a small step with courage: Start with one small action aligned with your vision. Each courageous step you take reinforces your ability to keep going. Stay open to guidance: Sometimes, the journey unfolds differently than we imagine. Being open to new insights can reveal unexpected pathways. The bridge awaits In the journey of personal growth, crossing the bridge from where you are to where you want to be is an adventure filled with self-discovery. With clarity, you can see the path ahead, and with courage, you’ll find yourself taking each step with greater confidence. Let’s take that journey together. If you’re ready to bridge the gap, connect with me to begin exploring what clarity, healing, and personal guidance can do for you. For more information and booking, please visit here . Follow Kinga on her Facebook , Instagram , and LinkedIn or visit her website for more info. Read more from Kinga de Wit Kinga de Wit, Transformational Guide, Soul Embodiment Coach, Catalyst for Change The Soul Compass guides you to Live & Thrive in alignment with your true nature, to uncover your authenticity, and start taking steps towards your Dream Life by following your inner wisdom. Services: Human Design, Akashic Records, Soul Realignment, Soul Body Fusion, Polyvagal theory, Nervous System Regulation, Trauma-informed Practice, NLP, OldPain2Go, Inner Child Work, Breathwork, EFT/Tapping, Spiritual Mentorship, Embodied Manifesting, Somatic Work, Conscious Parenting, New Paradigm Business Coaching (Energy + Strategy), Feng Shui, and many, many more. Me? I'm Kinga de Wit: Aries, 6/2 Human Design Splenic Projector, and my name means "leader of the people." I'm a wife and a mother to a 4 y.o son (almost 5!) and 2 dogs. I'm originally from Warsaw, Poland. I've lived most of my life in the Netherlands and relocated to Spain in August 2023. I grew up with East-European, Eastern (Chinese), Dutch Caribbean, and Western cultures. I love to sing, write, and take pictures. And I'm an incurable optimist. I believe that we are powerful beings and that we can heal ourselves and the world by standing in our true Power and by letting the love for ourselves overflow into Universal Love. My knowledge is not "just" theoretical. Everything I teach I am practicing myself. I've experienced my share of struggles, breakdowns, and challenges (like depression, anxiety, burn-out, chronic pain, allergies, trauma, chronic fatigue, being disconnected from my emotions and intuition, etc). I overcame it all and now I love to share what I've learned with others guide.

Written by Dr. Pooja Anand Sharma, Healing Therapist & Life Coach Dr. Pooja Anand Sharma is the Founder and Chairperson of Vishwas Healing and Healthcare LLP, a renowned Psychologist, Psychotherapist, Alternative Healing Master with over 22 years of experience in the healing industry. Dr. Pooja’s passion for healing and counseling goes beyond just a profession; it is her true calling. Women’s wellness is a general term that covers all aspects of women’s health, including physical, psychological, and emotional health. This paper aims to focus on gynaecological health, a critical aspect of women’s health, which presents difficulties that can have an impact on a woman’s well-being. As conventional medicine has various solutions for these problems, other healing approaches and psychotherapies act as adjuncts to the healing process and overall health and well-being.   The extent of gynaecological problems Gynaecological problems are a number of problems that affect women’s reproductive system and may include; irregularities in menstrual cycles, PCOS, endometriosis, symptoms of menopause, and reproductive health complications. These conditions may be accompanied by physical symptoms and psychological distress that impact the routine and quality of life.   The importance of other forms of healing Complementary therapies refer to a number of non-traditional forms of treatment that are directed at addressing the whole person. Some of the most prominent methods include: 1. Energy healing Energy healing practices like Reiki and therapeutic touch are designed to work on the client’s energy fields to bring about healing. These methods can help to decrease the level of stress, ease the pain, and enhance the quality of life. For gynaecological problems, energy healing can be useful in controlling the manifestations of the disease through the restoration of energy balance and relaxation. 2. Bach flower remedies Dr. Edward Bach created these remedies that are based on floral essences to help treat the emotional and psychological aspects of a person. Certain treatments can be prescribed for certain problems like anxiety, depression, and stress which are known to be associated with gynaecological disorders. For instance, the Bach flower remedy Walnut is helpful in managing change, and this is applicable in situations like menopause, while Crab Apple is useful in managing feelings of discomfort with one’s body, especially in cases of gynaecological problems. 3. Herbal Medicine Hormonal disorders and conditions of the female reproductive system can be treated with the help of plant-based remedies, which are used in herbal medicine. For instance, black cohosh is used to treat menopause symptoms, while chaste tree berry is used to control the menstrual cycle. 4. Acupuncture This is a procedure that is used in traditional Chinese medicine where acupuncture is used to pierce certain points in the body to help in the circulation of energy and reduce the severity of the symptoms. Some conditions that acupuncture have been found to be useful for include dysmenorrhea, infertility, and menopause. 5. Ayurveda This system of medicine, which was developed in India, is based on the principles of the three doshas, which are the energies that require balancing through diet, alteration of lifestyle, and herbal remedies. Some of the common conditions that can be treated by Ayurvedic practices include PCOS and menstrual disorders due to the regulation of hormonal balance. 6. Yoga and meditation It also enhances physical flexibility and strength and also has the added advantage of helping to relieve stress and enhance mental focus. Certain yoga postures and meditation practices are useful in the management of menstrual discomfort and stress and in promoting overall mental health.   The impact of psychotherapies Psychotherapy focuses on the psychological components of health, which are closely related to the physical ones. Several therapeutic approaches can be particularly beneficial for women dealing with gynaecological issues: 1. Cognitive Behavioral Therapy (CBT) CBT assist people to identify and alter their negative perceptions and actions. For women who are suffering from anxiety or depression concerning their gynaecological health, CBT can help in the identification of ways to manage the symptoms and build up one’s mental strength. 2. Mindfulness-Based Stress Reduction (MBSR) This therapy involves the practice of mindfulness meditation and yoga to help alleviate stress and enhance the well-being of the patient. MBSR has been known to be useful in the management of pain and the psychological aspect of gynaecologic diseases. 3. Biofeedback This technique helps people regulate their physical responses like those of the heart and muscles. Biofeedback is useful in pain and stress control, especially in conditions such as chronic pelvic pain or dysmenorrhea. 4. Interpersonal Therapy (IPT) IPT is particularly concerned with the enhancement of interpersonal communication and relationships. Thus, IPT can help women struggling with the emotional burden of gynaecological problems by improving their social support. Combining the approaches of alternate healing and psychotherapy The integration of the different forms of healing with psychotherapy, therefore, presents a holistic plan for women’s health. This integrative approach recognizes the unity of the body, mind, and spirit as an individual’s overall well-being. For instance: Endometriosis patients may employ acupuncture for pain relief, herbal therapy for hormonal balance, energy therapy for relaxation, and CBT for anxiety and depression. A woman in menopause may benefit from Ayurveda for hormone balance, yoga for physical and mental health, Bach flower remedies for emotional issues, and MBSR for stress.   Conclusion To treat women’s health and gynaecological concerns, it is essential to look at the woman as a whole, including her physical, psychological and emotional well-being. Other forms of healing and psychotherapies are useful adjuncts to conventional treatments, which can help one achieve total health. Thus, it is possible to combine these approaches to improve the health status of women and their quality of life. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Dr. Pooja Anand Sharma Dr. Pooja Anand Sharma, Healing Therapist & Life Coach Dr. Pooja, an exceptional communicator, seeks to revolutionize holistic healing by emphasizing the profound interconnectedness of the mind and body. Her philosophy rests on the belief that mental and physical health are inseparable. Any ailment affecting one inevitably reverberates through the other. With this vision, Dr. Pooja has transformed countless lives.

Written by Coloma Muro Carceller, Empowerment Coach Coloma Muro is one of the top coaches recognized by the Coach Foundation. As a Licensed Psychologist and Neuroscientist, she combines the two disciplines to guide individuals toward living beyond self-imposed limitations and conditioning. She is the author of the book Raw and Unmasked and the Founder of The Embodied Woman Institute. In today's digital age, the easy accessibility of adult content has led to a rise in compulsive viewing habits, leaving many to question their relationship with pornography. Recognizing the signs of addiction can be the first step toward reclaiming control over one’s life and mental well-being. This article explores the impact of porn addiction, its potential consequences, and strategies for finding healthier pathways. Always seeking pleasure leads to addiction. In this article, I teach you how to break the cycle. Watching pornography doesn’t necessarily signal a problem; it's natural for us to gravitate toward activities that trigger dopamine, a key neurotransmitter that fuels motivation. Similar to our response to sugar or fast food, dopamine creates a pleasurable 'hit' that’s quickly followed by a come-down, priming us to seek out more. Pornography, however, not only influences dopamine but also impacts other neurochemicals like oxytocin, vasopressin, and endorphins. This chemical alteration can intensify cravings and even affect brain structure, particularly the frontal lobe, the area responsible for rational decision-making. Over time, consistent consumption can lead to unwanted side effects, from sexual dysfunction and relationship dissatisfaction to challenges in everyday functioning. This nuanced perspective sheds light on how repeated exposure to arousal-activating content may impact both personal well-being and relational dynamics. Causes of porn addiction Recent research indicates that individuals often resort to drugs or alcohol as a means of coping with emotional distress. Similarly, the use of pornography can alter brain circuits in a manner akin to that experienced with substance use disorders. The findings underscore that underlying mental health issues such as stress, anxiety, and trauma may play a significant role in the proficiencies of pornography consumption. While some may seek out pornography for stress relief or a temporary boost in mood, this behavior can lead to reliance on elevated levels of dopamine, fostering dependence. These insights emphasize the importance of addressing mental health conditions to mitigate risky behaviors and promote healthier coping mechanisms. When seeking pleasure becomes a problem In today’s fast-paced world, constant exposure to pleasure-inducing stimuli can significantly impact our mental well-being. This phenomenon, often referred to as the “dopamine deficit state,” occurs when we no longer find satisfaction in life without frequent dopamine hits, inevitably leading to feelings of emptiness. This condition can lead to depression, anxiety, irritability, and insomnia, along with other psychological issues such as low self-esteem, diminished self-control, and difficulty forming and maintaining meaningful relationships. As individuals increasingly rely on instant gratification, the ability to savor the present moment diminishes. An increase in dopamine, our brain's reward neurotransmitter, can lead to lower serotonin levels, which are crucial for regulating mood and fostering a sense of well-being. This imbalance hampers emotional processing, leading to a state of urgency where individuals continually seek more rather than find contentment in the now. With elevated dopamine levels suppressing serotonin, many individuals grapple with intense feelings of restlessness and an inability to focus. Consequently, they may turn to pleasure-seeking activities as a coping mechanism, further perpetuating a cycle of avoidance and distraction. This not only detracts from the ability to remain present but also interferes with the development of emotional regulation skills. To foster emotional wellness, it is essential to recognize and address this cycle, encouraging individuals to engage with their emotions rather than relying solely on external sources for comfort. By doing so, we can cultivate a greater sense of presence and balance in our lives. Unlocking self-control: A path to healthier habits Understanding the capacity to resist temptations and embrace the benefits of delayed gratification is a skill that can be cultivated through practice. While there is no one-size-fits-all approach to self-control, individuals can forge their own paths toward change. Many people have successfully quit unhealthy behaviors cold turkey, while others may require a more gradual, step-by-step method. If you’ve found your way to this article, you may be contemplating reducing your pornography consumption or cutting out other activities that no longer serve you. Whatever your reason to be here is, and it’s vital to recognize that everyone needs support in changing their habits. Seeking help is an act of courage and reflects your commitment to taking responsibility for your life. To start this transformative journey, consider undertaking a reflective exercise. Begin by creating a list that outlines what porn consumption (or any behavior you wish to change) adds to your life, such as “pleasure” or “comfort.” In the next column, note the negative impacts of things like “I feel ashamed” or “I don’t feel free.” Follow this with a third column titled “What is the real need that porn is trying to meet?” Here, you might write down feelings such as “to feel less lonely” or “to calm my anxiety.” Finally, in a fourth column, ask yourself, “How else can I meet this need?” Possible alternatives might include “calling a friend,” “going for a walk,” or “listening to soothing music.” This exercise encourages you to reflect on the needs that underlie your habits, paving the way for discovering new ways to fulfill those needs. Quitting a habit does not have to be a grueling process; it can be an exciting opportunity for growth where you show kindness to yourself along the way. Above all, embracing radical honesty is essential for letting go of behaviors that do not serve you. By meeting yourself where you are, you create a solid foundation for meaningful transformation. Moreover, connecting with your emotions paves the way for genuine connections with others, fostering a sense of belonging and safety that is vital for a healthy nervous system and overall quality of life. Follow me on Instagram , and visit my website for more info! Read more from Coloma Muro Carceller Coloma Muro Carceller, Empowerment Coach Coloma Muro has over 13 years of experience in the fields of neuroscience and psychology . Originally from Barcelona, she is currently based in Los Angeles, where she works as a Coach specializing in Identity issues, Life Transitions, Anxiety, Trauma, and Relationships. She combines her background in research with a holistic, integrated trauma-informed approach and teachings from Eastern Medicine that she acquired while she was living in South East Asia. She draws from several healing modalities designed to access personal freedom, build confidence, and create health, abundance, and transformation in all areas of life from the inside out.

Written by Morgan O. Smith, Spiritual Teacher Morgan O. Smith is an author, meditation facilitator, and spiritual teacher with over two decades of experience. His teachings emphasize nonduality, spiritual awakening, and sound technology integration through his Yinnergy Meditation system, which promotes emotional, mental and spiritual growth. Spiritual enlightenment often brings to mind monks, mystics, and sages perched on mountaintops or retreating to quiet temples. For centuries, these figures seemed to hold an exclusive claim to the profound mysteries of awakening, embodying a level of peace and wisdom that felt out of reach for those immersed in the bustle of everyday life. Yet enlightenment isn’t limited to those who renounce the world; it’s an innate potential within each of us, regardless of lifestyle or background. In today’s fast-paced, interconnected world, the call to awakening reaches out to the modern seeker, inviting us to discover peace, clarity, and unity right within our daily existence. This exploration reveals how enlightenment can weave seamlessly into our work, relationships, and routines, transforming not only how we see life but also our very sense of self. Through moments of stillness and simple acts of self-reflection, the path to spiritual awakening opens to all, reminding us that enlightenment is as close as a breath, a choice, and a deeper awareness within.   1. Top myths about enlightenment Enlightenment is often seen as an unreachable ideal or something only a few can attain. This misconception stems from images of spiritual masters as distant and removed from ordinary life. Another myth suggests that enlightenment requires renouncing all worldly attachments and desires. Yet, enlightenment isn’t about escaping responsibilities or living in isolation; it’s a shift in perspective, not a detachment from life. It involves being fully present and deeply engaged in our surroundings. By addressing these myths, we can cultivate a more grounded, accessible understanding of enlightenment that invites everyone to explore this transformative experience. Related article:   What Is Spiritual Awakening Or Enlightenment? 3 Big Myths About Spirituality   2. Enlightenment is for everyone Spiritual enlightenment isn’t just for those with special abilities or rare circumstances. Enlightenment is a natural potential within each human being. It’s the awareness of one’s true nature beyond ego and identity, a shift open to anyone genuinely seeking it. This understanding empowers us to see enlightenment as part of the human experience, not as something for spiritual elites. Through self-inquiry, mindfulness, and compassion, anyone can access the inner peace and clarity that enlightenment brings. The journey is as diverse as those who undertake it, proving that enlightenment truly is for everyone.   3. Daily habits for enlightenment Simple daily habits can lead to profound spiritual enlightenment. Practicing mindfulness allows us to fully experience each moment, observing thoughts and emotions without attachment. Regular meditation helps to cultivate a calm and centered mind. Acts of kindness and compassion foster connection with others, breaking down barriers of ego. Journaling and self-reflection deepen self-awareness, helping us to see beyond surface identities. By establishing these practices, we create fertile ground for spiritual insights to naturally arise. Consistency and openness nurture a deeper connection to our true selves.   4. Enlightenment in modern life Enlightenment isn’t a relic of the past; it’s a relevant, transformative experience that can enrich our modern lives. In today’s fast-paced society, spiritual awakening offers a reprieve from constant stress and noise, enabling us to face challenges with clarity and resilience. Awakening helps us see beyond temporary difficulties to a deeper understanding, transcending the consumerism and superficiality so often found in modern culture. It fosters inner fulfillment over external validation and, by awakening to our interconnectedness, inspires a sense of responsibility toward others and the environment. Far from impractical, enlightenment is a profound way to navigate today’s complex world.   5. Finding stillness amid busyness Finding stillness doesn’t mean removing oneself from the world; it’s about cultivating peace within. In a culture where busyness is often celebrated, learning to pause and breathe can bring immense relief. Mindfulness teaches us that stillness is available even in daily activities, like savoring a cup of tea or walking mindfully. Just a few moments of focused awareness can restore calmness and clarity. By creating these small sanctuaries of stillness, we become less reactive and more present. This ability to find inner peace, even amid life’s chaos, opens a doorway to deeper understanding and calm.   6. Self-inquiry as a tool Self-inquiry is a powerful practice to gain insight into one’s true nature. It invites us to question who we truly are beyond our roles, thoughts, and identities. By asking questions like "Who am I?" or "What lies beyond my thoughts?" we begin to unmask layers of conditioning. This practice reveals the subtle yet profound awareness behind the personality and mind. Self-inquiry fosters a deeper connection with our inner self, dissolving illusions of separateness and ego. The insights gained through self-inquiry are often transformative, leading to a greater sense of freedom and fulfillment, pointing us back to a timeless awareness beyond the mind’s limitations. Related article:   The Journey Of Self-Inquiry – 5 Questions To Ask Yourself Today   7. Meditation and beyond Meditation is a powerful tool for spiritual awakening, yet it’s often enhanced by other practices that add depth and dimension to the journey. Many paths complement meditation, each suiting different personalities, lifestyles, and stages of awakening. Acts of service, or karma yoga , deepen awareness through selflessness and compassion, grounding insights gained in meditation by fostering a heart-centered approach. The path of devotion, or bhakti yoga , nurtures enlightenment through love and surrender, infusing meditation with a sense of divine connection. For those inclined toward intellectual exploration, jnana yoga, the path of wisdom, can clarify the insights gained in meditation by helping to dissolve mental conditioning. Creative expression through art, music, or dance also opens the heart, allowing meditators to connect with deeper truths beyond words. By combining these practices with meditation, seekers can access a fuller, more balanced path to spiritual enlightenment. Related article:   Yoga Beyond Stretches – 8 Limbs Of Yoga For A Blissful Life   8. Benefits of awakening Awakening to one’s true nature brings benefits that profoundly enhance daily life. Enlightenment increases emotional resilience, allowing us to meet challenges with equanimity and understanding. It nurtures a deep sense of peace, grounding us even in difficult moments. Enlightenment fosters compassion as we begin to recognize the shared experience of all beings. This clarity often improves relationships, making us less reactive and more present with others. It encourages self-acceptance, dissolving self-criticism and judgment. Enlightenment isn’t a distant goal but a way to enrich life with peace, clarity, and purpose.   9. Shift from seeking to being Enlightenment is a shift from constantly seeking to simply being. Initially, many view enlightenment as something to attain, a goal just out of reach. Yet true awakening is realizing we already embody the essence we seek. This shift from ‘seeking’ to ‘being’ brings relaxation and surrender. As we let go of the desire to “achieve” enlightenment, we naturally fall into a state of presence. This is where the journey becomes effortless; instead of striving, we align with a deeper sense of calm and awareness. Ultimately, enlightenment reveals that we already are what we’ve been searching for all along.   10. Modern stories of awakening Stories of modern seekers show that enlightenment is alive and accessible today. These individuals come from various backgrounds, professionals, parents, and artists who have experienced profound awakenings. Their journeys often involve challenges, but each story shows the universal potential for spiritual insight. They demonstrate that enlightenment isn’t about abandoning daily responsibilities but rather enriching them with presence and purpose. Each story serves as an inspiration, showing that awakening is possible amid everyday life. These modern journeys reflect the timeless possibility of awakening here and now.   Ready to Explore Spiritual Enlightenment? Start Your Journey with Yinnergy Meditation. Inspired to explore spiritual enlightenment? Yinnergy Meditation offers a powerful tool for deepening awareness and cultivating inner peace. Awakening might happen by accident, but Yinnergy can make you more “accident-prone” to the insights and breakthroughs that elevate your journey. Begin today and discover how   Yinnergy Meditation  can bring clarity and presence to your daily life. For even deeper insights into the mind and awakening, check out my book,   Bodhi in the Brain , which is available now on Amazon and Barnes & Noble. This essential guide offers a profound dive into brainwave entrainment, helping readers navigate the transformative process of enlightenment. Explore our group sonic entrainment mindfulness workshops tailored for the workplace.   Learn more here. Follow me on Instagram , and visit my website  for more info! Read more from Morgan O. Smith Morgan O. Smith, Spiritual Teacher Morgan O. Smith is a spiritual teacher, author, and meditation facilitator with over two decades of experience in mindfulness and nonduality teachings. Known for his pioneering Yinnergy Meditation system, he blends sound technology with traditional spiritual practices to promote deep personal and spiritual growth. His work emphasizes direct spiritual experiences, self-realization, and the clearing of emotional and mental blocks. Morgan's teachings are rooted in nonduality, and he encourages seekers to explore deeper states of consciousness through meditation and self-inquiry.

Written by Lars Friedrich, Leadership Expert Lars Friedrich, a seasoned expert in personal and professional leadership development, brings a unique 'Touch of Zen' to his approach. This distinctive method, honed over a proven track record of over three decades, sets him apart in the field and piques his curiosity. The job of executives, leaders, and entrepreneurs is to lead others effectively while empowering leadership and the accompanying culture that creates conditions for people around them to thrive and achieve their full potential. Most of the time, executives, leaders, and entrepreneurs are the protagonists of their very personal movies. But being in a position of leadership or authority means shifting that focus and beginning to see the people they're leading as the stars. It's their job to help them shine! Empowerment leadership There's a popular misconception that leadership implies being the centre of attention and that executives, leaders, and entrepreneurs are automatically the ones with the ideas and the answers, and all eyes should be on them. This misconception is, in fact, all wrong! It's never solely about them! Leadership isn't about stoking ego! It's about empowering others! This empowerment can be achieved by focusing on the following points. Trust Establishing trust between leadership and those they lead is like laying the unquestionable foundation of any team, company, organisation, or business. This trust is not just a formality but a crucial element that ensures everyone feels secure and confident in their roles. Building trust comes down to a few things! It's what happens when executives, leaders, and entrepreneurs are authentic, show empathy, and demonstrate sound logic and judgment. For instance, being authentic could mean admitting mistakes and showing vulnerability. Showing empathy could involve actively listening to others' concerns. Also, the demonstration of sound logic and judgment could be seen in the decisions made and how they are communicated. If there's a trust issue, it usually means that they struggle with empathy, logic, or authenticity, and for many executives, leaders, and entrepreneurs, it's empathy! This issue occurs whenever they talk to someone while staring at their phone or try to wrap up a meeting the moment they get the message without asking everyone else if they got it. High standards, deep devotion Once executives, leaders, and entrepreneurs have a foundation of trust, they can empower others through a combination of high standards and deep devotion, motivating people to achieve more and showing commitment to their development. Deep devotion to leadership means a solid commitment to the growth and success of those they lead, often demonstrated through personal investment in their development and well-being. When both – high standards and deep devotion – are in place, they motivate people to achieve more while also showing commitment to their development. A key to this is consistently and honestly providing – positive and negative – feedback and reinforcement regardless! Executives, leaders, and entrepreneurs can expand their impact from individuals to teams, companies, organisations, or businesses by cultivating a true feeling of belonging. It's about ensuring that everyone feels safe contributing, has access to growth opportunities, and is transparent about what is required for advancement. "Empowering those around you to be heard and valued makes the difference between a leader who simply instructs and one who inspires." – Adena T. Friedman If a barrier or bias prevents anyone from thriving, removing it as quickly as possible is essential! Executives, leaders, and entrepreneurs are responsible for attracting talent, helping them develop, promoting the most deserving, and retaining them by showing their appreciation daily. Strategy and culture Another thing that sets exemplary leadership apart is the importance of continuing to have an impact even when not present. Two powerful tools that help executives, leaders, and entrepreneurs achieve this are strategy, which guides people's decisions and aligns resources, and culture, which powerfully shapes behaviour in their absence and conveys how things get done. When implementing an effective strategy, they can guide people's decisions and align resources even when away. Also, it's essential not to try to be all things to everyone! For executives, leaders, and entrepreneurs, this can be achieved by not making strategic trade-offs, remembering that strategy is a way to embed their values into the fabric of their team, company, organisation, or business, and finding ways to communicate this strategy clearly and repeatedly. To continuously maintain and continue a strategy, they can also make a point by hiring, promoting, and celebrating those who understand its implementation. Culture, the second tool, powerfully shapes behaviour in the absence of executives, leaders, and entrepreneurs and conveys how things get done. It's not just about the values executives, leaders, and entrepreneurs preach but the actions they reward and the behaviours they tolerate. To achieve more collaboration, rewarding this behaviour is essential, as it is not just about talking about changing culture but also about changing underlying assumptions. Dynamic business environments often struggle due to inadequate and even toxic cultures, and leadership at those companies has to question itself and realise that creating a healthy and thriving workplace starts from the top. Executives, leaders, and entrepreneurs must question whether their leadership style and strategy fit the current culture. Applied practically, it could mean that: They may need to let some old habits go. Then, model the culture they want to see. But not waiting for the culture to shift magically. Instead, exemplary leadership is about collecting brutal facts and data on mismatches, involving those concerned in finding solutions, testing changes, and, based on that, spreading what works. Equipped with some needed persistence, executives, leaders, and entrepreneurs can unleash greatness in those they're tasked to lead through culture. Therefore, strategy and culture are the legacy of their leadership! Takeaway Exemplary leadership of executives, leaders, and entrepreneurs begins by shifting the focus to empowering those around them. This empowerment leadership happens by establishing trust and strengthening their bonds outwards from individual relationships to teams and then to companies, organisations, or businesses. Following a clearly defined and openly displayed strategy is essential while establishing a culture that promotes differences and removes barriers that prevent people from growing and thriving. When executives, leaders, and entrepreneurs establish empowering leadership, those they lead are encouraged to manage themselves instead of being directly supervised. But even though this strategy supports independence, leadership still plays an active role! Empowering others is at the heart of exemplary leadership, the kind of leadership that makes it more about others instead of all about them. Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Lars Friedrich Lars Friedrich, Leadership Expert Lars Friedrich, a seasoned expert in personal and professional leadership development, brings a unique 'Touch of Zen' to his approach. This distinctive method, honed over a proven track record of over three decades, sets him apart in the field and piques his curiosity. With a career that has spanned from being a former Officer and Special Forces Operator to a COO in international and intercultural corporate business operations and development positions, and now as the founder of his boutique business, Lars has accumulated a wealth of practical leadership, resilience, discipline, motivation, endurance, commitment, persistence, and dedication.