Written by: Sophie Frabotta, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Many people are living their day-to-day life in a loop of stress, anxiety, and confusion. These inner states can be the result of trauma. They usually stem from a ruptured stress response that is just trying to complete itself, and are now sitting as an open wound. Trauma is not all about the event that just happened. It is the wound that is left open after the event. What if I told you that there is a way to transform yourself from a wounded state to a state of total freedom? Freedom to create your life the way you wanted with work that lights you up! The freedom of harmonious relationships and feeling fully worthy every single day. I have seen it happen repeatedly in my work. I believe that everyone can heal. I believe that you are so deeply loved by the Universe and once you tap into that flow, everything changes. I believe you have an extraordinary talent that you came here to share and there is not one other person on this planet who can fulfill your mission. You are irreplaceable. However, when we reside in the victim mindset (which ultimately means: “I don’t know what to do with my power so I give it away”) and then grow resentment, we hold away the possibility that we can do inner work to set us free. Have you ever felt called to something? Then you came up with 101 reasons and excuses as to why you can’t go after that thing. This is just the fear stopping you, because the ego doesn’t want you to expand. If in those moments, you were to stop and seek out if your intuition was guiding you or your trauma was misleading you, then you would probably end up doing the uncomfortable thing that would lead to growth. It is doing the uncomfortable things that lead us into expansion. When we enter this space of expansion, we will often encounter our blocks, or wounds that need to heal. This is where about 79% of new years resolutions are abandoned after the first three weeks of January. We set a goal, we hit our blocks (or wounds left open) and abort mission. There is another way. Over the years of coaching people, with over 10,000 hours of experience, I started to notice this pattern that everyone seemed to move through. First, they would recognize a root wound, then I would show them how to release the energy. Next we would write the new truth statement so they could reprogram the space, and finally, they would start to radiate this new energy. This process grew into what we call today: The 4 R’s Method© The creation of this framework has helped me elevate my practice to new heights. I now teach others how to do this life-changing work through my Spiritual Life Coach Certification. On the surface, The 4 R’s Method seems simple. However, actually going through this process can be life-transforming. The work that goes into each step is deep and highly curated. As every client is unique, their healing path will be as well. To understand how we move through the 4 R’s Method and take someone from wounded to freedom, here is a general overview: 1. Recognize The Root Issue This is the first step where we discover what the real issue is underneath the presenting problem. I often say, what brings you in the door is not the real problem, but rather just what got your attention. It is diving deeper into discovering what the root wound truly is that makes this step so important. It is in this first step that we recognize the root issue that is repeating itself through our wounds. Once we find this space, we can then identify, name, and recognize what the root wound is. And then we are cleared to move into the next phase. This is typically where traditional therapy stops and deep spiritual healing begins. 2. Release Modalities In this second step, we then show you how to release this energy that has been sitting in your body, your cells, your emotions, and your thoughts (on repeat) creating the same repeating pattern that you are trying to break free from. We use a variety of various healing modalities like; Quieting the Mind with our signature Chatter Model, using Ho'oponopono, doing Light Healing Guided Meditations, clearing chakras, spiraling a trauma out of the body, cutting energetic cords, releasing the victim pattern, intentional yinyasa yoga, sound healings, journaling, sweating and epsom salt baths, just to name a few. Every process or technique is used to help someone move outdated energy, memories, emotions, and fears out of your body. As these modalities are practiced, energy begins to move and we are then ready to move onto the next step. 3. Reprogramming After we have released the stale energy, we then define what the new intention is. We begin to identify what it is they really want in life and dive deeper into understanding what they think that will bring them. This is a vibrational intention that we get to know from many emotional and psychological angles and then we plant this new mental energy, almost as seeds if you will, into the subconscious. After these new vibrationally aligned intentions intents are planted, we then teach a variety of ways to practice and repeat these reprogrammings inwardly so that the conscious mind has a chance to feel into this new intention. As these reprogrammings are recited, they turn into a form of energetic medicine, and new energy begins to formulate deep inside of you. 4. Radiate The final step comes as a result to setting your new intention. This new energy begins to stir and you begin to hold a new vibration. As you carry this new frequency, even more new energy is cultivated in your system which leads to experiencing new emotions and new thoughts, all which eventually appear as a new reality right before your very eyes. In this fourth step, students and clients begin to live their life with new empowered thoughts, positive mindsets, harmonious relationships, more satisfying choices and overall well-being. This is the stage we all want to get to. I promise you if you keep doing your inner spiritual healing work, you will get to RADIATE! This is the space where your wellbeing becomes your newfound reality! Healing is a Process As a reminder, you can heal from anything, and I mean anything. I have seen it all. have seen rage turn to compassion, addictions turn into new business ventures, rejection turn into acceptance, insecurities turn into degrees, I have seen the lost get found, broken hearts become whole + goals become realities. Spiritual healing is a fundamental part of being on the Spiritual path. Understanding how each step then builds on the next is what will transform your perspectives and open new opportunities into your awareness. This is what will lead you into a state of freedom. This process is the foundation that we teach our Spiritual Life Coaches in our Certification program. Understanding how to take someone from wounded to freedom is what most people are looking for in a Spiritual Coach! The 4 R's Method is what helps make that desire a reality. Want to learn more about The 4 R’s Method? Enroll in our Spiritual Life Coach Certification Let’s connect on Instagram Tune into our 35 Free Meditations Follow me on Facebook, Instagram visit my website for more info! Sophie Frabotta, Executive Contributor Brainz Magazine Sophie Frabotta is a leader in the field of Spiritual Life Coaching, with over 10,000 hours of 1-1 experience, a Globally recognized Spiritual Life Coach Certification and a variety of free spiritual healing tools. Sophie works in a way that most haven't seen, she doesn't lay ​her hands on you and remove your suffering. Instead, she ​show​s​ you how to locate your suffering and then teaches​you how to remove it yourself.​ ​She learned these deeper healing techniques as she healed from a childhood of anxiety, depression, and bulimia. Having transformed her own body, mind and spirit, she now dedicates her life to showing others how to lift out of karmic soul wounds and stabilize their vibration in 5D.

Written by: Teresa Hand-Campbell, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Let me introduce myself! I am Teresa Hand-Campbell, founder and Director of Total Human Capital based in Ireland, and with the convenience of technology, I enjoy a global reach. I work extensively across public and private sectors as an Organisational (Work) Psychologist, Business Executive Coach, Educationist and Mediator. I am registered with the British Psychological Society as a Psychometric Test User 1 & 2 (Personality & Ability) and work as a multi-science analyst using DISC. As a WRAW Master Practitioner (Workplace Resilience And Wellbeing), I continue to add value to my work with individuals, groups and organisations, doing what comes naturally to me, i.e., educating, motivating, inspiring and leading my clients towards achieving optimum potential. Recently certified MBA and ongoing work on Strategic Foresight offer depth and breadth to my work at THC Consultancy Ltd. Teresa, the person ‒ I am the sixth child of a family of seven, coming in line after four boys and sandwiched between one older and one younger sister, a fact that is more relevant than one might think when viewed through the lens of a psychologist! I am married and together with Shay, we have three grown children, each pursuing their own passions and making a serious difference in their individual pursuits in Optometry, Entrepreneurship and Auditing. Recognising elements of oneself in one’s children as they grow never ceases to be a source of fun and amazement for me. Fun-loving, passionate about travel and seeing the world, our children carry a strong work ethic, steadfastness and sincerity in all they do, something we know we have modelled throughout their childhood and adolescence. My interests are wide and varied – travel with the family has been a feature for the past 30 years, spanning Europe, America, Canada, Australia and Asia. Travel broadens the mind, they say. No doubt it has shaped our children coloured their lives and given them a worldview not to be found in classroom textbooks or on the IWB. Openness to experience is the fount of memory-making we have enjoyed as a family. An avid reader and prolific writer, I have embraced learning across my lifespan. However, I believe that “learning hoarded is growth denied”, therefore, I am passionate about sharing my learning in order to advance others and to open up their world to the wealth of knowledge to be found at their fingertips. Paper and pens, I love and the art of Calligraphy offers me an avenue to creativity which I enjoy. Country walks and cycles, looking after our pets and growing vegetables in our polytunnels are but some of the joys of rural living I would not trade. What led me to becoming an Organisational Psychologist you might ask? My choice of career as a young 17-year-old did not come easy. Dithering between Law and Education, my Dad turned to me as he drove towards the cross-roads on the outskirts of our town the day I left for College and asked: “Ok, is it right (Galway & Law at NUIG) or left (Dublin & National University of Ireland/College of Education)? Left and towards Dublin, it was, and after years of training, I started my first teaching role in the inner city as a young 20-year-old. Six years later, I took on my first role as Principal, moving to larger schools, administrative and later lecturing positions to Masters in Leadership & Management at the third level, spanning a 30-year period. My love of teaching and training was honed both in Ireland and in Spain, where I established an Irish wing to a Spanish Academy outside of Valencia before taking on a Principalship back in Ireland. Leadership training in the mid-late ‘80’s was scant, one learned the hard way, at the coalface, through trial and error, yet cultivating a definite, organic and dynamic style which, for me, became foundational to the radically empowering leader I have become. I am a strong believer in merging heart and head when leading, coupled with an ever-present awareness of the gravity of responsibility proportionate to the position held, the people led and the lives impacted. A lonely journey in many ways, I believe that leadership is not for everyone and that the importance of getting the person-job fit right cannot be overstated. Colleagues are one’s “daytime family,” becoming integrated beings into the workplace. Personal and professionally wrapped in one, with ambitions, needs, desires, strengths, challenges, and above all, as fellow travellers in the pursuit of personal and collective purpose! While I have worked in ‘systems,’ I believe that the people in the workplace become the pulsating heart of what is otherwise an inanimate, unrelentingly changing ‘system’ whose only interest is in getting the job done or meeting the bottom line! My decision to return to study Psychology at Trinity College Dublin and later, ‘Organisational Psychology’ at Leicester University UK was in direct response to adversity thrown up by life, i.e., a need to create options that would facilitate caring for a visually-impaired spouse and a bright young family who deserved opportunities to blossom at third level universities and beyond. There is no gain without pain! Self-funding a career turnaround across a 7-year span entailed remortgaging our home, which brought my capacity for risk-taking to a new level, yet proved liberating, fulfilling and entirely enriching. Returning to study, following years of working in leadership capacities, carries an excitement that defies words and liberation, which brings a new buzz to the word ‘promise.’ The economic downturn of 2008 impacted everyone, with many becoming frustrated on foot of pay cuts, shifting terms and conditions of employment, redundancies, etc. However, my studies, and unlocking of infinite possibilities in life, left me in a position of giddy anticipation as to what possibilities my life and work were now offering me. My learning journey has continued with recent certifications in an IMBA programme and Strategic Foresight with the Copenhagen Institute of Future Studies. My experience and my learning to date offer a solid framework within which I now work with C-Suite Executives, leaders from all walks of life and in a variety of workplaces and their employees. THC Consult endeavours to bridge the worlds of Work and Education, offering training on every aspect of work life and the emerging world of work. Our approach at THC Consult is one of developing long-lasting partnerships with our clients while nurturing the internal capacity to ensure the sustainability of our signature programs aimed at leaving solid legacy benefits across organisations. Current programmes which encapsulate some of the aforementioned areas of expertise include: Target Audience: Executives, Managers and Employees across private and public sector workplaces Our Guarantee: We believe that knowledge is power. In heightening individual and Team understanding of personal, professional and organisational aspects of their lives, and cross-overs that occur, we give participants the tools to approach every aspect of life with confidence and balance while taking ownership of their own well-being journey. This programme is presently being introduced to workplaces across public and private sectors within Ireland and abroad, taking the format of short tasters and alternative one-hour deep dives around every aspect of the Personal, Professional and Organisational and emerging cross-overs in practice (cf. www.thcconsult.ie for an in-depth overview). Bringing self-awareness to bear on all aspects of life and work ensures heightened understanding of others and enhanced harmony as an outcome. Free monthly webinars serve to whet the appetite of those interested in engaging the services of THC Consult, either in person or digitally, as a source of ongoing, on-demand professional development for staff as they negotiate their own individual and collective learning journeys. Target Audience: C-Suite Executives, Aspiring C-Suite/Senior Executives across HR, Project Management, Pharma, Healthcare, Education and Engineering Worlds Our Guarantee: An upskilling in Conscious Leadership which affirms and challenges executives’ own practices and upskills them with cutting-edge knowledge and know-how to tackle all areas of organisational life with confidence and success. Outcomes will not alone include enhancement of their own self-awareness, engagement levels and job satisfaction, but that of their colleagues and the entire workforce. Benefits will be evidenced in workplace culture, increased productivity and bottom line profits. Capital Quest is a unique Executive Coaching programme designed from a position of experience and proven expertise aimed at C-Suite Executives who are grappling with incessant change in a post-Covid world. We help you identify blocks, and upskill you on cutting-edge organisational approaches and roadmap workable solutions, which will optimise teamwork, engagement levels, productivity and the bottom line. Bespoke 1-month, 3-month, or 6-month Coaching packages are offered in line with individual /group needs and desired outcomes. My greatest career achievement to date has been my success from a young age in leadership roles held, my risk-taking acumen and my ability to pivot, to reinvent in response to unforeseen challenges thrown up in life. Necessity is the mother of invention, they say. In creating alternatives and ‘re-inventing,’ I created opportunities while also realising that ‘learning hoarded is growth denied’ i.e., unless I am prepared to share my learning across the lifespan, I am missing a golden opportunity to create ripples of opportunity for others as they navigate their workplace experiences, their careers and their lives in general. In sharing my learning, I am creating a bi-directional flow of exchange with my clients, which serves to also enrich me as a practitioner, sharpen my effectiveness and keep me grounded in the reality of life in all its glory. A pivotal moment in my life – entering Trinity College Dublin on the 26th of September 2006 to return to study, to re-invent, to create new avenues of possibility for myself and my family in the face of unimaginable adversity, and in so doing, use my experience to motivate others to be the Conductors of their own Orchestra. Carpe diem. Follow me on Facebook, LinkedIn, and visit my website for more info! Read more from Teresa! Teresa Hand-Campbell, Executive Contributor Brainz Magazine Teresa Hand-Campbell is the founder and Director of THC Consultancy Ltd., an Ireland-based company with a global reach. As Occupational Psychologist, Educationist, Business Executive Coach and certified Mediator, she educates, motivates and inspires her clients on their journey to achieving optimum potential. Teresa specialises in all aspects of behaviour, relations, motivation and engagement at work, facilitating executive coaching, training, teamwork, career progression, recruitment drives, action mapping and strategic planning with organisations, large and small, across both private and public sectors. She has successfully coached over 400 Senior Executives and continues to lecture to Master's level in Leadership & Management in the Workplace. A WRAW Master Practitioner (Workplace Resilience And Wellbeing), Teresa is also a multi-science analyst using DISC and is a registered Test User (1 & 2) with the British Psychological Society. A keynote speaker, Teresa delivers inspiring bespoke Talks and Training to audiences of all sizes around key topics of interest to the workplace. A prolific writer, her most recent Case Study and bespoke Recommendations, entitled: ‘Building a Culture to Grow & Thrive’ was undertaken for Catalyst Clinical Research, a large, multi-award-winning clinical development organisation with headquarters in Wilmington, North Carolina, USA. Teresa’s motto: ‘Knowing ME: Understanding YOU’ rests on her belief that to know oneself is to ensure a true understanding of others we come in contact with.

Written by: Anne Ward, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Jealousy can be a healthy feeling or a very unhealthy emotion. If being jealous makes you say and do things to impact the happiness of others, then ask yourself what it is that makes you this way. Is it the inability to act in a way to better your being, or are you caught up in the materialistic values of today's society? Is there an underlining feeling that aids you in responding this way? When you see others successfully going through life obtaining what you wish for, instead of reacting negatively, maybe see what sacrifices they have also made to reach their goals. Look at what you have done to get where you are at and be grateful for the success of your situation. Look at things in a positive light and embrace the possibility of growth. One thing I have learned from listening to the lessons of my inspirations is that no matter what, be blessed in your own life, and you will continue to grow. The minute you start comparing lives, you generate a roadblock to success. Be genuine in your happiness. If you feel the emotion of jealousy and this emotion pushes you into a forward motion of creating your dreams, use this to your benefit. Walk the walk of success and it will surely follow. Dream big and allow those dreams to create action steps on your journey, thank the universe for all its blessings and share in the joy of others. Life is too short to live in a bubble of anger. Tear down the obstacles in your way with kind gestures to yourself and others. When you see yourself through the eyes of joy, you will find life is a beautiful success story. We create the world we live in. What we set our intentions to is what we create. I have often said the two most important thoughts of the day are the first one you wake up to as that sets the day's motions and the last one we fall asleep to. These are our most personal thoughts about ourselves, and we can learn so much about what we need to do in these two very precious moments. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Anne! Anne Ward, Executive Contributor Brainz Magazine ​Anne Ward is dedicated to teaching individuals lifelong skills to better themselves. Anne has a proven record of helping her clients to live a more positive and balanced life through the use of specific tools that can be applied to any situation they may face. Anne’s goal is to help people be the best they can be with the resources and power they host within themselves. Anne will offer an intuitive ear and gentle guidance to clients as they work through areas of their life that they want to improve. Anne is a fantastic professional.

Written by: Santarvis Brown, Senior Level Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. In my previous article, I wrote about the importance of using gender identity pronouns to bring inclusivity into the workplace. By using gender pronouns, you, as an empowered leader, are showing your employees and colleagues that you respect and value who they are. Respect and value are the keys to becoming an empowered leader. These are the catalyst for an empowered workplace where everyone contributes, and the leader provides a supporting role for success and advancement among employees. Individual gender pronouns are important to understand and use in the workplace. Today, I would like to discuss the importance of pronouns for a collective purpose. The goal is to respect and value individuals while at the same time bringing people together to accomplish the big picture. Recently, I read an article that caught my attention, “Why We Decided to Add We/Us/Ours to Our Pronouns.” (Lind, Trevino 2021). The article presented why the LGBTQI+ and gender-inclusive communities have added these beyond gender identity pronouns to their list of gender pronouns. This excerpt provides a good explanation, “…we added three other pronouns beyond gender identity (we/us/ours) to honor and identify other salient and collectivist social identities. As a Chicano and a woman, respectively, the pronouns we/us/ours signals that we are members of groups that consider themselves a “people.” That is, we are in solidarity within our respective groups, see ourselves in community, and have a history and a culture that bind us together with those social categories.” That excerpt got me thinking about our workplace. Are we, at work, much different than we are in our own social or cultural groups at home and where we grew up? I don’t think so. In our workgroups, we share common goals, common needs, and common understanding among our peers. We, from different cultures, backgrounds, and life experiences, come together to form our own collective group with unique and shared interests. The pronouns We/Us/Ours help to build unity in the workplace while also respecting individualism. There is also another reason why gender-neutral pronouns are important. It is a way of leading with inclusiveness in the workplace while also appreciating that gender identity is often fluid. Meaning one’s gender identity may change over time. In fact, a 2019 Pew Research survey showed that about 20% of Americans know someone who prefers to go by a gender-neutral pronoun. And 25% of Gen Z polled said that they expect to change their pronouns at least one time in their lifetime. Gen. Z represents people born between 1997 and 2012 and is the youngest group in today’s workforce. Other studies have shown that Millennials, the first real internet-influenced generation, shares many social cues with Gen. Z. This is a simple indication of the importance of gender identity pronouns as well as gender-neutral pronouns in the workforce. As empowered leaders’ gender-neutral pronouns develop a habit in the workplace that respects the fluidity of a person’s gender as well as brings together the team, your workgroup, as a collective social identity. We are Going to Succeed. The Common Goal Belongs to Us. The Future is Ours. Visit Santarvis on his LinkedIn , Twitter , Instagram , and Facebook for more information. Read more from Santarvis! Santarvis Brown, Senior Level Executive Contributor Brainz Magazine Dr. Santarvis Brown has spent 15+ years serving as a leader, innovator, and changemaker in education, showcasing in-depth insight as an administrator, educator, and program director. A noted speaker, researcher, and full professor, he has lent his speaking talent to many community and educational forums, serving as a keynote speaker. He has also penned several publications tackling issues in civic service, faith, leadership, and education.

Written by: Nicole M. Augustine , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Prevention. It's one of the most important yet least talked about aspects of addiction treatment and wellness. We are a reactionary society that focuses most of our efforts on responding to illness through the strategy of treatment. As a result, we have become so busy providing treatment that we give little time and attention to strategies that will prevent or slow down the impact of addiction. It's like we've forgotten that addiction is a preventable medical condition to which we have a plethora of science allowing us to better understand the process of addiction. Or maybe the issue is that the prevention and addiction research community has not properly shared knowledge with the general public on the reality that addiction is preventable. So many of us still carry the old age narrative that addiction is a by-product of a weak will or lack of moral character. I have been working in the field of prevention for over 20 years and have always gotten confused when I tell people I work in substance misuse prevention. The first thing people think is that I am a treatment provider, to which I usually have to explain what prevention is and that there is a field of work that attempts to reduce the likelihood of people transitioning into a state of needing treatment for a substance use disorder. To be fair, prevention was a field that I had never heard of until I came across the concept in college. I was immediately drawn to a field of work that attempts to prevent something from happening. In a world where we are reactionary and place most of our resources into treating problems, I was intrigued by those who wanted to focus on creating environments that prevent the problems from occurring. The impacts of addiction and the accumulated costs to the individual, the family, and the community are staggering. You really don't have to look very far to see the face of addiction. It's very likely that YOU know someone personally who has or is experiencing a substance use disorder. According to the 2020 National Survey on Drug Use and Health, 40.3 million people aged 12 or older (or 14.5%) had a substance use disorder in the past year, including 28.3 million with alcohol use disorder, 18.4 million with an illicit drug use disorder, and 6.5 million with both alcohol use disorder and an illicit drug use disorder. The Office of the Surgeon General estimates the annual economic impact of substance misuse to be $249 billion for alcohol misuse and $193 billion for illicit drug use. We must start investing in prevention if we want to make any real headway in the fight against addiction. Prevention has a major role to play in reducing the burden of addiction on our society. People may drink or use drugs to cope with the effects of poverty, discrimination, trauma, or for fun. Whatever the reason, it is the job of prevention to empower people in communities to understand the context of use and to develop the appropriate prevention of harm strategies. I’m a huge fan of prevention and have been in the field since the early 2000s. Unfortunately, the prevention field is underfunded, and its practitioners are often undervalued. With more resources, we can reach more people with effective prevention strategies. We can improve the overall health and well-being of our society. Prevention is an essential piece of the puzzle when it comes to addiction treatment and wellness. Follow me on LinkedIn , and visit my website for more info! Read more from Nicole! Nicole M. Augustine, Executive Contributor Brainz Magazine Nicole M. Augustine is a social entrepreneur, public health professional, and social justice advocate. She was born in Inglewood, CA, in the early 80s during the decade in America known for the "crack epidemic ." This was her first experience with social injustice, racial inequality, and the roots of trauma that plague many people. Her tale is one of resilience and opportunity, as her grandmother relocated the family to moved Edmond, OK, in the early 90s. After experiencing the stark contrast of both living environments, she became intrigued by the core reasons for differences in community outcomes. Nicole found herself studying sociology and public health and was drawn to understanding the root causes of health disparities. She received her B.A. in Sociology from Cornell University and her Master of Public Health from The George Washington University School of Public Health. Throughout her career in public health, she has focused her work on understanding health disparities and social inequality. Her personal life mission is to drive community and societal change while creating generational shifts in community wellness outcomes.

Written by: Allison Castle, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Doing something different can be difficult. We create goals so we can be the best versions of ourselves. Maybe it’s eating healthier, exercising more, meditating, going to bed earlier, growing in our career or business, or spending less time on social media and screens. We may start a new habit, a new way of being to accomplish these goals, but no matter how hard we try, we fall back to the same habits we had before. Why does this happen? Why do our old routines and patterns feel so comfortable even when we know there may be something better for us? Three Bigs Reason Change Can Be So Hard: LOVE SAFETY BELONGING Love, Safety, and Belonging are three basic needs we all have. They are three basic needs that impact the choices we make, the actions we take and the beliefs we have. They are three basic needs that shape our perception of ourselves, others and the world. When we are trying to make the change, we will bump up against these three basic needs. These basic needs are likely already being met in some way, even if the way we currently feel love, safety and belonging may seem distorted or out of alignment with the things we would like to change in our life. There is a part of us that knows we can survive by doing the things we have already been doing that it is easier and more secure to keep the version of love, safety and belonging that we already know. This part worries and wonders if these three basic needs will still be met when we are doing something different: If we take the initiative to personally grow and our partner does not, will we lose LOVE because we are at different places and can’t relate anymore? If we decide to start our own business, will we lose SAFETY because we could be taking financial risk? If we adopt a healthier lifestyle that doesn’t include alcohol, will we lose BELONGING with our “happy hour” friends because it will feel awkward? We do not have a crystal ball or any guarantees that these worries aren’t legitimate, but what we can do is allow the part of us that is worried about us losing love, safety and belonging to voice our concerns. What are they worried might happen? What/Who are they worried we might lose? By acknowledging this part, we can work to create strategies to calm the concerns. Maybe these strategies are all about communicating with our partners or “happy hour” friends. Maybe the strategy involves some financial planning. No matter what the strategy is, by recognizing the potential threat to love, safety and belonging, by involving all parts of ourselves, by listening and giving voice to our inner conflict we create an environment of less resistance and more opportunity for success in making the changes we desire. Follow me on Facebook, Instagram, LinkedIn, and visit my Website for more info! Read more from Allison! Allison Castle, Executive Contributor Brainz Magazine Allison Castle is a Mastery Certified Transformational Coach, Meditation Teacher, and Certified Public Accountant. After years of following the "expected path", chasing the traditional standards of success, and coming up short on feeling successful or fulfilled, Allison created her Life Alignment Coaching Program to help women stop waiting until they reach that milestone (number on a scale, job title, income level, etc.) to finally find the feeling of fulfillment and success that they have been working so hard for. Her mission: Don't wait for the destination. Enjoy the Journey!

Written by: Cristiana Blasutta, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. You’ve been fed a lie this whole time. Because you've been looking for all the answers, but what you actually need are the right questions. Have you ever noticed how kids ask a gazillion questions ALL THE TIME? They are a volcano of “WHY?” 24/7. They live in a “wonder” and “marvel” state. And although as parents, it can be exhausting, for them, it’s how they get to know the world. But this amazing way of experiencing what’s new gets to a sudden stop when they start going to school. Suddenly they are forced to go from being “question” oriented to being “answer” oriented. Instead of staying in a place of exploration and growth (and I would totally add fun), they need to start focusing on giving the right answers. Can you spot the shift and the lie here? Growing up, we are trained to lose this wonderful ability to ask the right questions. Not fair, huh? And as time passes, we don’t even remember that we used to ask the most creative questions ever. Now, as adults, we immediately go for the answer, hoping to get the right one...and when we don’t find it (hint: because we’re not asking the right question), we start struggling and get stuck. And it can take a very long time to get unstuck and move forward with our life! But let’s go back for a second here: What are questions and why are they so powerful? I like to say that questions are keys to unlocking our communication with our inner wisdom...you know, that voice inside us that knows exactly our deepest desires and what’s good for us! So, when we allow ourselves to stay with the question, ponder it and don’t shift into “answer mode” right away, the magic happens. The magic of questions happens in the silence: only when we’re quiet are we able to finally listen deeply to that voice that is usually lost in the background noise that we all have in our lives (all the million things we have to take care of on a daily basis, right?). But when we allow ourselves to ponder the questions, something REALLY amazing starts happening: we get in alignment with who we really are, and that means that we can finally create the life we’ve been dreaming of this whole time, in full alignment with who we truly are. It sounds amazing, right? How I became such a fan of asking the right questions. A few years back, I was in a dark place in my life, and I felt overwhelmed and lost…it seemed like my plate was too small for the things I needed to manage. Did it ever happen to you too? I was looking for a solution, but I couldn’t see the light at the end of the tunnel. One day I was really on edge and had a silly argument with my husband, so I told him that I needed to have some “me time,” and I went in. I immediately felt compelled to grab my colored pens and post-it notes, and I started writing one question after the other. After a while, my desk was full of notes, so I started sticking them on my whiteboard. It was like I was under a spell and just wrote frantically for a few more minutes. When I stopped, I was amazed: my whiteboard was full of questions (I wish I took a picture!) and looking at it, I had my most amazing realization…I’d been struggling to find a solution because I was asking myself the wrong questions! Still amazed by what had just happened, I counted the post-it notes: they were 52. I had written 52 questions, one for each week of the year. I decided to ask myself ALL those questions, and the results were stunning. I started getting unstuck, moving forward in my life in ways I didn’t even think were possible. So I started using these questions with my clients, the results were amazing as well so I decided to share them with as many people as possible to show them how powerful something so simple can be! When we start asking ourselves better questions, we get better answers. And in this case, the questions were so deep that the answers were really life changing! What I learned is that the key to asking better questions is to avoid asking yourself “Why” (ex. “Why did it happen to me?”) and focus instead on asking a “How” or “What” question (ex. “How can this serve me? Or “What can I learn from this?”). How does it sound? So at the end of my journey, I made a deck out of those questions, and I called it the “Fifty Two Keys To Unlock Your Life.” These are 52 powerful questions that you can use to unlock your life. Out of these questions, there is one that I would love to gift to you. It’s a special question that will allow you to find out what you really, really want in life so that you can finally go for your crazy dream and create the life you’ve always desired. This question is seriously going to change everything for you! (And I bet you can’t wait to find out what it is!) What you have to do is let it linger in your soul to bring you back the answer that will allow you to move forward and create the epic life you know you deserve, full of passion, purpose and pleasure. I’m SO excited to share it with you! Sign up here to access it. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Cristiana Blasutta, Executive Contributor Brainz Magazine Cristiana is the Master Weaver of Transformation. She loves working with powerhouse women who know that they are meant for more. She helps them reignite their passion, find their purpose, and finally give themselves permission to seek and feel pleasure so that they can live the epic life they deserve. Cristiana stopped calling herself a “coach” and fully embodied being a Weaver, someone who is able to look at the messy parts in your life, untangle all the pieces, and weave them back together in a way that’s truly aligned with your passion, purpose, and pleasure so that your life is authentic to you.

Written by: Cori Wamsley, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Leaders want everything fast and easy. We’re busy, right? So when they look at a project as long as a book—it is tangibly large!—a little warning bell goes off in the back of their heads. Is this manageable? Is this reasonable? Is this necessary? That’s a lot of questions with no real, solid answer. So often, they look at what other authors are saying. A book in a weekend! A book in a month! A book in 2 years! A book in 10 years! Yeah, those numbers are all over the place for a very good reason… Every author has a different process for writing their book. Some work with a ghostwriter, a writing coach, a book editor, or their best friend. Some jot down notes for years and consider that “working on the book.” And some get super serious and book a retreat to get it out of the way. None of these ways is the wrong way… though I advise against the force that it would take to get 20,000 to 40,000 words written in a weekend in any organized manner that didn’t involve multiple writers, 48 hours of dictation, or perhaps a moonlight ritual. If you want to get a book done in a “reasonable” amount of time, then start with what you define as “reasonable.” For a book for your brand, that is somewhere on the shorter side, definitely less than two years. Your message matters NOW, and that message evolves over time. You probably aren’t talking about exactly the same thing in exactly the same way that you were five years ago, and you certainly will be changing and growing in the next five, so short-term is a win. When working with a hybrid publisher (they have the professional staff of a traditional publisher with the timeline of self-publishing; the cost is covered by the author), you have a lot more control over your publication timeline, so if it takes you six months, for example, to write your book, you’re likely to have it out within two years. (Remember, all publishers are different too, so always ask about their policies and timeline!) Since we’ve narrowed down “reasonable,” we can now look at “doable.” This is where it can get tricky. I’ve written a book six weeks before. My first book took six months, and my most recent book took two for the first draft. I’m not quick just because I’ve been a professional writer for nearly twenty years. It’s more to do with the book map I come to the table (or desk) with and the fact that I plan out my writing time. Once I have a solid outline and know what I want to say, I decide when the writing is going to happen. This is one of the biggest pitfalls for authors-to-be. They leave it up to “when I have time.” Yeah, just like learning French and visiting that kinda-friend across town and cleaning out the garage… Your book is more important than all of those, by the way, because you can actually use it as a marketing tool for your brand, as opposed to being able to say “omelette du fromage” or finally taking that box of old Christmas decorations to donation. Because your book is important, you have to show yourself that it’s important by deciding when you’re going to write. Like being up early? Get up an extra 30 minutes early and write. Like spending a long amount of time working on one project? Block off an afternoon each week to get the writing done. More of a weekend project kind of person? Take your laptop to a café on Saturday morning and bang it out. For my most recent book, Braving the Shore, I wrote in the evenings while my kids were getting showers and watching a show before bed. I didn’t mind doing it after my work day was over because I was so excited to write that the book was actually my relaxation time. Plus, our taste in TV doesn’t always jive. I’ve had clients work their books into their lives in multiple ways that really worked well because they not only started with a fantastic structure that made it easy to know what they were going to write each time they sat down but also because they knew that they had a set amount of time that the book was going to be a big part of their lives: five months. (That’s the length of our writing programs.) Sometimes, that’s the key to pushing through. You can make this change in your life for five months, right? You can get up early three days a week or block off an afternoon one day a week or whatever you need for just five months! When staring at the “gigantic” tome that could be your first book, knowing is sometimes the best gift you can give yourself to get the darn thing written. Here’s a recap of what you need to know: What’s reasonable? What’s doable for your life? How long do you want to work on that first draft? Yes, an actual amount of time! Armed with this knowledge, you’ll be better equipped to write a book for your brand and start using it to impact more people! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Cori! Cori Wamsley, Executive Contributor Brainz Magazine Cori Wamsley, CEO of Aurora Corialis Publishing, works with business owners who have a transformational story to share. She helps them quickly and easily write and publish a book for their brand that helps them create a legacy and be seen as an expert while building a relationship with the reader. Cori has 17 years of experience as a professional writer and editor, including 10 years with the Departments of Energy and Justice and 4 years as the executive editor of Inspiring Lives Magazine. She also wrote eight fiction books and one nonfiction book, The SPARK Method: How to Write a Book for Your Business Fast, and contributed to two anthologies. Her newest book, Braving the Shore, was released in June 2022.

Written by: Elizabeth Otis, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. If you are someone who prefers (or wants to know more about how) to use natural or spiritual ways to holistically heal yourself, you landed in the right place. From Oct. 10th to Oct. 26th the “BLIVE Movement” is hosting a FREE, virtual event for you to not only learn about 13 different ways for you to do this but… … you also will be experiencing the facilitations of some of these modalities when you show up LIVE. PLUS you will have the opportunity to ask experts questions to receive solutions or insight on the spot… All for FREE. This event is covering everything from… sound healing food as medicine love/sex/relationships -to chakras & energy systems ancestral healing & DNA gut/brain connection & even more! Event Topic Titles & Dates Oct. 10th- Connecting To Your Female Creative Energy To Heal Yourself-w/ Janese Recolan. Oct. 11th- Discovering How Your Iris Reveals Your Personal Plan For Emotional Healing- w/ Dani Dotterosa Oct. 12th- Heal Yourself Through Food: Learning How to Use Food As Medicine- w/ Khristee Rich Oct. 13th- Healing Your Ancestral Line To Heal The Planet- w/ Elsa Janney. Oct. 14th- Using Energetics to Prevent Disease & Illness- w/ Monika Korba-Zajic. Oct. 17th- Calibrating Your Nervous System To Live A Life Of Joy & Peace- w/ Jen Butler. Oct. 18th- How Sound & Frequency Impact The Mind/Body + Can Be Used To Heal (surprise guest) Oct. 19th- Love/Sex/ Relationships, Healing 3 Deep Layers Of Intimacy (surprise guest) . Oct. 20th- The Essential Guide to Managing your Gut Health to Improve your Daily Flow- w/ Erin Dunny Oct. 21st- 4 Ways to Connect to the Earth to Heal the Mind, Body and Soul- w/ Ashley Jones. Oct. 24th- Chakra Energy Reading Allowing Life Force Energy To Flow For Optimum Health- w/ Dawn Reid Oct. 25th- Creating Self-Care Routines To Easily Fit In A Demanding Lifestyle Using Breath & Movement- w/ Becky Shapiro Oct. 26th- Connecting To Your Masculine Energy To Heal Your Mind+Body -w/ Janese Recolan How To Recieve The Teachings To receive free access to the event or get more information, click this link here to join “The BLIVE Movement”’s Facebook Group. Click here. If you would also like to be notified by email about the upcoming event, click this link here to register as well. You’ve been calling this in... now it's time for you to receive it. Follow me on Facebook and visit my FB Group for more info! Read more from Elizabeth! Elizabeth Otis, Executive Contributor Brainz Magazine Elizabeth Otis is the founder of "The BLIVE Movement" and self-mastery coach. The movement is set out on a worldwide mission to help 7 billion + people live from a place of purpose & internal harmony. To BLIVE is to live FULLY in the now. To further serve this mission, Elizabeth helps leaders tap into & maintain their "flow state" so that they can naturally operate on top of their a-game. Allowing them to uplevel their careers w/ ease & thrive in their impact. The BLIVE movement is also continuously holding events around entrepreneurism & humanitarian matters to help contribute to the overall mission BLIVE holds. Citations: Stress, Anxiousness, and the Brain Wave Connection, n.d.) Heart Rate Variability (HRV): What It Is and How You Can Track It, n.d.) Lanese & published, 2022

Written by: Safrianna Lughna, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. How often do you think to yourself, “I’ll get around to doing that thing later!” only for days, weeks, or even years to pass? I’m pretty sure when it comes to goals, we’ve all kicked the can down the road a time or two. When I was six, I “published” my first book in my elementary school's publishing fair. Our teachers spiral-bound our drawings and typed up stories. The thrill of holding my own book in my hand never left me. I knew in that moment my greatest dream was to be a published author. Yet, as I got older, my focus slipped away. I got an English degree but went on to teach, dedicating only a bit of my energy to writing. Instead of focusing on my passions, I shifted to surviving. Is it ever enough to simply survive? Usually, we blame a lack of motivation for our stagnation. The reality is, if we wait to feel motivated before doing a task, chances are we are going to be waiting a very long time. Author Steve Kamb once wrote something that really stuck with me; he said motivation is like a friend that bails out of your plans at the last possible second! It’s true. Motivation comes and goes, but our ability to set an intention for ourselves and follow through with it is always there. We just need to allow ourselves the space and time. Setting our intention towards a specific goal and seeing ourselves achieve it is magic! I mean it! How good does it feel to sit down, set up a goal, make a plan, and then follow through with it? Of course, the follow-through is where things can fall apart, and while I wish there was a way to guarantee that setting a goal and intention is enough, it still requires the momentum of self-determined will. Intentions remove our dependency on external forces like the sudden arrival of motivation, a friend always pushing us, a coach, or therapist. Even the best therapist cannot force a client to get results. The client must find the internal willpower to push themselves the rest of the way toward action after education, structure, and encouragement are provided. What is Intention? Intention by definition is our aim or plan ‒ something we intend. But, a second definition describes intention in medicine as the healing process of a wound. What would happen if we viewed our intentions as helping us heal from old wounds? Being intentional can transform us from one moment to the next, realign us with our desires, and ignite our willpower to achieve what we really want for ourselves. If we are intentional, we can center on what is in our control and figure out how to get there, healing past inaction. The act of being intentional is rooted in mindfulness, self-awareness, and vision. Setting intentions and following through is perhaps the singular most important thing you can do to rise above past self-made limitations. Setting specific intentions allows you to be purposeful in your goals and make room for an appropriate plan to surface. We can have both broad and specific intentions. Our intention can be for our life in general, the day, the week, or even the year. Here are some example intentions: I will feel better and live a life of wellness by taking tangible steps for myself over the course of the month. I will do at least one kind thing for myself today to move towards feeling calm. I will write down a quarterly plan for my business in my planner. How to Set Obtainable Intentions 1. In Your Control A solid, obtainable intention should be something that is in your control. This intention should have nothing to do with changing someone else’s thoughts, feelings, or actions: only your own. Feel free to peek at my Circle of Control handout here. An example of an unobtainable or unethical intention would be trying to change someone else’s mind on a topic. A more reasonable intention would be to share your thoughts and opinions with people who are willing to listen. That subtle shift in focus from attempting to change someone’s mind to being more intentional in our own actions is important. We have the power to share our passions with people who are curious. That is in our control. However, changing someone's mind is completely out of our control no matter how much we might share with them. 2. Measurable The intention should be something that you can measure. An intention to “feel better” is likely to quickly fail as there is nothing specific behind it. Conversely, “It’s my intention to feel better by engaging in self-care at least three times a week,” is completely measurable and obtainable. It also lends itself well to making a more detailed plan. 3. What, When, Where In addition to what our intention is, we also want to address where and for how long we plan to focus on our intentions. Using a planner or other tool to write down specifics such as “Create business plan, 2 hrs in home office” on a given day eliminates uncertainty around logistics and reduces the anxiety we might otherwise face in the moment of follow through. A Ritual of Intention Ready to set an intention? Find a quiet space. I often enjoy going outside for this just to get away from all the technology. But, you can sit down anywhere you'll find peace. Then, follow along with these steps! From your seat, take a few deep breaths to center. Call to mind the issue you want to set an intention around and notice what happens in your body ‒ note any tension, heaviness, or tingling. Internally ask what is needed around this issue to ease discomfort or align with your values. Based on what arises, create an intention statement: “It’s my intention to…” “I will…” “I will focus on…” Check yourself. Is this intention obtainable? Does it only attempt to control aspects of your own behaviors? Is it something you can take steps toward immediately? If the answers are all yes, you’re ready to move on. If not, reassess what is within your control. Reaffirm your intention a few times to yourself. Listen to inner promptings that call you to action. Are there specific actions you can do right away to help yourself bring this intention to the forefront of your life and experience? Get up and go do one of those things immediately. If you don’t have something you can do immediately, rethink your plan. You need a step you can take to begin feeling the satisfaction that following your intentions can bring. If you set an intention and nothing happens, you’re not really being intentional. You’re throwing thoughts at the universe, but not being genuine. Be intentional. Be genuine. Feel the magic. Be the person who sees yourself all the way through! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Safrianna Lughna, Executive Contributor Brainz Magazine Guided by radical acceptance, Safrianna (LCPC, MS) cheers on the "weird" and "woo" of the world. A multi-passionate student of life, Safrianna uses her skills as a therapist, educator, and spiritual teacher to provide individuals and businesses what they need to step into health and awareness on a multidimensional level. Safrianna led the creation of Living LUNA, a podcast, community, and movement centered on authenticity and self-empowerment. The Living LUNA community is a space where often-Othered people of the world are invited to co-create an uplifting, upleveling atmosphere. Safrianna leads a life off the well-worn societal path. When taking time for self-care, she enjoys writing poetry and science fiction, playing thought-provoking video games, and spending time with her family of cats and partners.

Written by: Robert McAlister, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. 1982. Looking back, perhaps my interest in all things resilience (I knew it as survivalism back then) was originally sparked by watching First Blood ‒ the first Rambo movie aged around 15. The story of an ex Green Beret (US Special Forces) and decorated Vietnam veteran, who had to survive in the wild after an altercation with an overzealous Sheriff intent on hunting him down. Not everyone’s cup of tea I completely understand but please read on. Perhaps whilst not the most traditional route into the psychology and theories of resilience it was perhaps the initial spark for me. I am also sure there will be far more intelligent people out there than me who will challenge and question whether survival is resilience and vice versa, but there are certainly close links. According to a 2017 article by Ash Buchanan published in Benefit Mindset it states: Surviving Surviving simply means to continue to live or exist. When uncertain and unexpected events happen, we respond in a way that enables us to keep on existing. Our quality of life, however, has been diminished because we are unable to adapt to the unexpected events. Resilience Resilience refers to our ability to cope with uncertainty by bouncing back. In psychology, resilience is defined as an individual’s ability to adapt to life challenges. In ecosystems, resilience is defined by an ecosystems ability to respond to disturbances by resisting damage and recover quickly. Perhaps there were stronger links than I had previously considered. Anyhow, I was completely hooked when Rambo’s mentor went on to explain ‒ “He (Rambo) has been trained to ignore pain, weather, to live off the land and eat things that would make a billy goat puke” He’s an expert at guerrilla warfare, with guns, with knives, with his bare hands, his job was to win by attrition, and he was the best” What a guy, sounded resilient to me! However, another important element to this story is that Rambo was clearly affected by his wartime experiences and suffering from PTSD, clearly something missed (overlooked more likely) by the Sheriff. He has regular flashbacks to his time in Vietnam where he was imprisoned and tortured and has the physical and metal scars to prove it. We will come back to that point later. Interestingly most people associate the Rambo character with violence and gratuitous killing. Whist this is certainly true of the subsequent films it may surprise you to know that in First Blood, Rambo goes out of his way to not kill anyone (watch the film again). Note: This is not a film review article, so where am I going with this? With my imagination and interest fully lit, every free weekend I had were then spent living in the local woods, building shelters, finding water and food, and practicing primitive fire lighting techniques and sleeping out overnight. As I delved deeper into this interesting new world, I realised that there were a million books on the survivalist subject, some better than others, but I quickly stumbled upon a copy of Total Resistance by Major H. von Dach of the Swiss Army which was then and still is advertised as a cornerstone of any survivalist’s library. This legendary book is a manual designed to teach how to win even when an adversary is an unwinnable and superior military power. To me this was ‘very Rambo’ (visions of a one-man army) capable of taking on insurmountable odds and win no matter how difficult, but this was not fiction but fact. The book was written in 1957 to prepare the Swiss population for an occupation of Switzerland by Warsaw Pact forces, an eventuality then considered possible in the context of the Cold War. As I have previously mentioned, back in 1982 none of this meant ‘resilience’ to me, but years later I can see dots connecting, relationships and gaps in our thinking. 2022 Forty years later I have been reflecting on this very subject matter, based on the current situation playing out in Ukraine and how the general population have had to adopt a ‘total resistance’ approach to the latest Russian invasion. Watching teachers, shopkeepers, and taxi drivers on TV reports, making Molotov cocktails (improvised incendiary device), homemade ballistic vests, and old aged pensioners learning how to handle and shoot AK-47’s (assault rifle) so they can defend their homeland. In February 2022, the Russian invasion of Ukraine joined the growing list of 2020s era-defining events. Naïvely, much of Europe thought that war on, or over, its doorstep was a crime of the past, consigned to history. In their excellent article Resilience – What Can the Ukraine War Teach Us Caroline Field and Daniel Gunn discuss the following elements. This war has led to many Ukrainians having to personally take responsibility for ensuring their own survival, unthinkable to many in the West as we have consistently handed over responsibility for our societal resilience to our many institutions and agencies. This reliance on the ability of established and recognised institutions to maintain the status quo has reduced the extent to which most of us personally engage with creating our own or public resilience. My thoughts turned to the rest of Europe, and whether every countries population would or even could mobilise for this type of ‘total resistance’ in this way and what are the affecting and related factors involved. It appears based on the certain evidence that one key element is very much down to how the population is encouraged to engage in resilience type activities by its institutions. Increasing Resilience Capacity In a post pandemic world of ‘furlough expectant citizens’ has our collective mindset, capability, and capacity for resilience, or ‘total resistance’ been eroded further? One question worth asking, is do the institutions who are traditionally charged with societal resilience want the population to support these activities or have they made us less resilient and more reliant? Field and Gunn continue that historically this trade-off might not have troubled us, and for some thinkers handing over personal responsibility to effective, protective institutions is a sign of a developed country. But with unprecedented disruption in the form of a global pandemic, supply chain shortages, energy crises, the climate emergency, and most recently war, the position has shifted. Expanding capacity in institutions is challenging. Strong institutions grow slowly, they require time to gain public trust and their resilience-building capacity. Nordic countries appear to lead the way in this space according to the same national resilience experts. Historically rooted in the Cold War, Sweden’s Total Defence plan provides Swedes with detailed information on survival tactics in the event of a crisis or war. This includes the expectation that they should be prepared to support themselves for a minimum of seven days. Denmark and Norway both possess powerful and well-equipped Home Guard forces which fulfil duties ranging from chauffeurs for diplomats to full-scale military operations. Norway’s current Chief of Defence was previously head of the Home Guard, underlining the recognition of the significance of civilian efforts in these countries. This contrasts with the UK which has previously committed but underfunded and undercoordinated efforts of community involvement and support in dealing with crises. Earlier this article stated the following ‒ This has led to many Ukrainians having to personally take responsibility for ensuring their own survival. Would other European citizens be prepared and capable of such extreme resilience in similar circumstance. Slightly aside but highlighting related cultural and societal challenges; were the findings from the following survey. Back in 2015 a WIN/Gallup International Global Survey asked the question of which countries populations are most willing to fight a war for their countries and the results are quite interesting with the advantage of hindsight. Europe was the continent with the fewest people willing to fight a war for their country. From high to low, these are the percentages by European country: 74% – Finland 73% – Turkey 62% – Ukraine 59% – Russia 58% – Kosovo 55% – Bosnia and Herzegovina 55% – Sweden 54% – Greece 47% – Poland 46% – Serbia 41% – Latvia 39% – Switzerland 38% – Ireland 38% – Macedonia 38% – Romania 37% – Denmark 29% – France 28% – Portugal 27% – United Kingdom 26% – Iceland 25% – Bulgaria 23% – Czech Republic 21% – Austria 21% – Spain 20% – Italy 19% – Belgium 18% – Germany 15% – The Netherlands Globally, an average of 61% of respondents in 64 countries said they would. Morocco (94%), Fiji (94%), Pakistan (89%), Vietnam (89%) and Bangladesh (86%) had the highest percentage willing to fight. The country with the fewest people willing to go to war was Japan, with just 11% of respondents saying they would fight. But you only must look at what is happening in Russia upon the state requirement for additional conscription and the subsequent mass exodus of eligible males across Russia’s borders to see the reality versus statistics of such a monumental life changing decision. Perhaps one reason is that to some degree we have been somewhat sheltered from the horrors of war, over the last 20 years, with Middle East wars appearing somewhat remote and technically fought, seeing sterile digital images of drone strikes on CNN, Whereas the Ukraine war is being fought far more conventionally, old school perhaps with images of fighting in trenches, door to door, with war crimes and mass graves not seen since the Balkans campaigns in the 1990’s. There are huge differences between the computerised fantasies of the Call of Duty generation and the realities of actual war it appears! Whether we believe the statistics is one thing and considering that inevitably the world has changed since 2015, the findings still make for an interesting debate and analysis based on current European events and potentially worsening steps. National Resilience Strategies Most countries are struggling with creating the notion of, explaining, and building greater societal resilience. A recent Institute for Human Sciences seminar discussed such a topic: The EU, the Ukraine War and the Meaning of Resilience. The keynote speaker Nathalie Tocci Director of the Istituto Affari Internazionali, Honorary Professor at the University of Tübingen and Pierre Keller Visiting Professor at the Harvard Kennedy School. Addressed the following: Resilience can both mean the readiness to withstand pain and the ability to bounce back and transform and there are opposing interpretations. Against the backdrop of the Ukraine war, Vladimir Putin perhaps banks on the EU’s low threshold of pain endurance, be it in terms of bearing the energy and economic costs of the war, its defence implications, or the long-term societal acceptance of refugees. Whereas the EU instead relies on its inherent DNA to transform crises into opportunities for the integration project. I would encourage anyone interested in this subject matter to watch the recording of that seminar. The UK’s own National Resilience Strategy which is currently under review and will call for a “whole of society” approach. This will be essential to deal with the limitations of the current resilience activity and put plans in place to protect, adapt, and respond to changing conditions and mass disruptions. Over the last year I have been actively involved in developing and to some part measuring community and responder resilience both in the UK, Ukraine and first contact bordering countries. As part of my UK based projects, I have come into contact with The National Consortium for Societal Resilience. They have developed some interesting research conducted by Alliance Manchester Business School and Thames Valley Local Resilience Forum (LRF) into this area of work 'to enhance the whole-of-society approach to resilience, so that individuals, community groups, businesses, and organisations can all play a meaningful part in building the resilience of their society’ There has also been some discussion in the UK around a “National Reserve Force” which could be an interesting direction. However, this would need to raise awareness and provide guidance and structure for the average citizen to feel empowered to do their part. Again, these initiatives are highly dependent on institutions and agencies driving this change rather than citizens understanding the importance of having this type of resilience when crisis, disasters or emergencies strike for themselves. Developing Societal Resilience Ukrainians have made unimaginable sacrifices to protect their country. Given the current and future disruptions to all our lives, it is an excellent time for a much wider global debate around societal resilience. This must include conversations about the current and future risks to the world and acceptable levels of disruption that the public is willing to tolerate and be ready for. How we prepare our citizens and communities to be more resilient What education and training they should receive What equipment and support they would need The world is once again facing the spectre of a nuclear threat and newspapers are full of articles asking what would we do if nuclear attacks occurred? We are perhaps closer to being back in the 80’s and hence subconsciously provoking the themes within this article. Whilst this article is set against the backdrop and context of war in Ukraine, the examples on ‘resilience versus reliance’ highlighted can be clearly related to many other global emergencies, crises, or disasters large or small in scale. We have yet to fully realise the longer-term interconnected risks and impacts of the next war, pandemic, or global climate on regular citizens and their ability and capability to survive and remain resilient. Coming Full Circle I mentioned in my introduction that my starting point into this subject matter came through an interest in survivalism and I guess in becoming a survivalist. The Wikipedia definition of a Survivalist is as follows: A survivalist is a person who anticipates a potential disruption in the continuity of local, regional or worldwide society, and takes steps to survive in the resulting unpredictable situation. Today, could you not use similar terminology for Business Continuity, Risk and Resilience or Emergency Planning experts? In Rambo 3 – (Brace yourself, yes there are 5 movies!) Rambo’s mentor requests his help on a mission to Afghanistan (back in the 80’s and pre 9/11 the US and allies where helping Afghanistan people fight Russian invaders) Funny how things turn out heh! Rambo who is now retired and trying to live in peace with religious monks (yes that’s right), says he cannot return to fighting again, explaining “my war is over” obviously talking about his deeper inner conflicts and the fact he has found a level of peace. His mentor then explains that he has not yet come ‘full circle,’ that he cannot fight what he really is and that he needs to come full circle. Going on to explain that US Special Forces did not make him this super soldier it was in him all along. He tells Rambo a story about a sculpture who brought home a huge rock and worked on it till one day his friends said what a marvellous sculpture he had created. The sculpture said, I have created nothing, the sculpture had been there the whole time. He had just cleared away the rough edges. Basically, alluding to the fact Rambo had always had this ‘inner resilience, fight or strength’ inside but the military had just cleared away the rough edges. But it raises an interesting point, I wonder how many of us are unaware that we have this innate inner resilience or fighting strength’ within, but no one (including ourselves) has ever sought or more importantly needed to find it through self- awareness, training, encouragement, or guidance. Whilst many reading this may feel the many references to Rambo are irrelevant, flippant, or disrespectful against such serious contents covered, then consider this! Metaphorically Rambo came to my rescue back in 1982, when life was a little darker for me personally, it inspired me to believe that when bad things happen and life gets tough, you can survive and move forward whatever the odds. A belief that perhaps we all have a little Rambo spirit in us all when needed. We sometimes need inspiration, and it may just come from surprising sources is all I can say! So, this is an important part of my own resilience story. Resilience Ownership “We know ourselves only as far as far we’ve been tested” Extract from a poem by Polish Nobel laureate Wislawa Szymborska Progress is not impossible, but the next crisis may hit larger and faster than the institutions charged with readiness can respond and recover. This makes it even more important and effective to increase our societal and personal engagement with resilience. Strengthening overall resilience not reliance must be our number one priority against future crises. We undoubtedly live in a rapidly changing world — a world where uncertainty or unexpected events are becoming more frequent. What worked yesterday is not necessarily going to be enough to see us into the future. Neither is trying to remain completely risk free — attempting to stop all unexpected events up front, which is just impossible. Similarly, our institutions will struggle to cope alone with these growing challenges. Uncertainty challenges us to become aware of how we can use unexpected events to transform ourselves. Uncertainty challenges us to become mindful of the innovation opportunities, such that we can adapt, evolve, and thrive in response to our changing contexts. Uncertainty presents us with a choice — we can choose to be fearful and stick to what we know, or we can choose to lean in, question our underlying beliefs and assumptions, and discover how we can adapt in the face of our challenges. Perhaps we will ALL need to find a little ‘Rambo’ spirit when needed! Follow me on Instagram, Twitter, LinkedIn, or visit my website for more info! Read more from Robert! Robert McAlister, Executive Contributor Brainz Magazine Robert’s mantra is ‘think differently’ and he certainly walks that talk in everything he does. Certainly not one for taking the easy path, he thrives on a challenge and the words ‘the most tenacious person we know’ are a major understatement. He is a recognized leader in the field of leadership and team coaching. and is the Director and driving force behind Glenbarr Coaching, who offers a very different coaching experience. For over 30 years he has worked globally with a diverse range of high-profile clients from Governments to NGO’s, Private Sector Corporates to Public Sector Agencies. Celebrities and Senior Executives who have all benefitted from his sought-after talents. Such a wide portfolio and body of work has provided him with very unique insights and approaches to training and coaching strategies that work and are sustainable. The central theme to Robert’s career has been people development and growth. Specialising in mindset, behaviours, and team dynamics to effect positive outcomes and increased performance. Equally, at home in the boardroom or challenging field environments getting his hands dirty, Robert’s real magic is bringing the best out of individuals or teams to achieve their goals. If you are looking for a truly transformational experience that is remembered and relived long after any official training or coaching session, then Robert is the guy to talk to! Photo Credits: Artwork by www.craftybitchhk.com

Written by: Rita Trotter , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. ‍Do you know how your body tries to get rid of bad things? It goes through a process called detoxification. That’s right — every day, your body uses different processes that help eliminate substances it considers harmful. But what happens if you start eating too much sugar, or taking in too many calories? Or even worse, what if your body starts reacting to the toxins after they’re already in your system? Toxic buildup can lead to a variety of diseases, so it’s important to remove toxins from your body regularly. This article will teach you about how your body deals with toxins, where these toxins come from, and how you can help your body get rid of them faster. What is a toxin? A toxin is any harmful substance that can damage cells or tissues in the human body. Your liver is responsible for getting rid of toxins in your body. When your liver is congested, toxins can build up in your body and cause a variety of health issues. One of the main causes of toxins in the body is when your digestive system isn’t working properly. When you eat, your body uses digestive enzymes to break down food so that nutrients can be absorbed. If you have an imbalance of these enzymes, starches, fats, and proteins can be left unprocessed, which can cause toxins to form. Toxins can come from a variety of sources, especially in the food you eat. In fact, the average person ingests around 400 pounds of toxins every year. Some toxins can be removed through your kidneys and urine, but others, such as heavy metals, are more difficult to excrete. How does your body rid itself of toxins naturally? Your liver, kidneys, and intestines work together to filter out toxins in your body. The liver is one of the most important organs in your body when it comes to purging toxins. When toxins are introduced into your body, the majority of them are sent to the liver to be broken down, recycled, and excreted. In order for your liver to do its job, it requires B vitamins, iron, and amino acids like glutamine. These nutrients are also necessary for the proper functioning of your immune system, red blood cells, and even your mood. The liver also relies on water to do its job. If you’re dehydrated, your liver cannot break down toxins as effectively. Your intestines also play a role in removing toxins from your body through digestion. The longer food sits in your digestive tract, the more likely it is that harmful substances will be absorbed into your bloodstream. It's important to drink plenty of water each day because this helps flush out toxins from your body. Your kidneys also produce urine that helps cleanse your blood and flush out unwanted substances that have been absorbed into your bloodstream. Why is it important to remove toxins from our bodies regularly? Toxins can cause a variety of health issues, including inflammation, liver disease, kidney disease, and even cancer. When your body is full of toxins, your immune system is forced to work overtime to keep you healthy. This means that your body is less effective at fighting off bacteria and viruses that make you sick. Toxins can also cause inflammation and damage to your joints, skin, and organs. If you have high levels of toxins in your bloodstream, they can even find their way into your brain, leading to mood disorders like depression, anxiety, and lethargy. With a healthy liver, digestive system, and kidneys, your body is able to get rid of toxins more efficiently. This also frees up your immune system to focus on fighting off infections. The 5 ways to remove toxins from the body 1. Liver support - This is the most important thing you can do to get your liver on the right track. Your liver is a key organ involved in the detoxification process, so it's important you give it all the support it needs. Some of the best liver support supplements include N-acetyl cysteine, milk thistle, and Liv-52. 2. Gut support - The digestive system is an important organ involved in the detoxification process. By supporting the gut, you can help your body remove toxins more effectively. Some of the best gut support supplements include probiotics, prebiotics, and enzymes. 3. Regular detoxification - As toxins are broken down, they need to be removed from the bloodstream before they can cause damage. Regular detoxification can help to support this process. Some of the best detoxification supplements include chlorella, activated charcoal, and barley greens. 4. Regular Exercise - Exercise is a great way to remove toxins from the body. It can help you lose weight, burn calories and reduce stress. The human body produces toxic chemicals called byproducts when it breaks down food. These byproducts are stored in fat cells and eventually cause health problems like cancer, heart disease and diabetes. Exercise helps remove them from your body by burning them up as fuel for your muscles. It may sound strange, but exercise actually helps cleanse your body of toxins. When you exercise, your heart pumps more blood than usual throughout your arteries, which allows toxins to be flushed out of the system faster than normal. This helps prevent the buildup of these harmful substances in fat cells that can lead to cancer and other diseases later on in life. 5. Drink plenty of water - Water is the secret to good health. It helps you detoxify your body, keeps your skin clear and healthy, and helps you lose weight. Water detoxifies your body by flushing out toxins that have accumulated in your system over time. This can include heavy metals such as mercury, lead and cadmium; carcinogens such as benzene; and chemicals like pesticides or industrial solvents. Water also helps prevent constipation by keeping waste moving through the intestines. Water also helps with weight loss because it's a natural appetite suppressant. When you drink plenty of water throughout the day, you'll eat less food than when you don't drink enough water. Learn to identify which foods help your body get rid of toxins When we think of detox, images of green juices and smoothies come to mind. While these and other raw foods do have their benefits, they are not the only way to go about detoxification. And while not as glamorous as cleansing and juice diets, there are many other ways you can get rid of toxins and excess waste from your body in a natural — and sustainable — way. Let’s take a look at some of the best foods that help you get rid of toxins. Oatmeal Oatmeal is a plant-based food that is rich in soluble fiber, a type of fiber that is helpful in removing toxins from the body. It is also low in fat, packed with protein, rich in manganese, and high in magnesium. Oatmeal is also a great source of tryptophan, which is a mood-boosting amino acid. If you’re feeling stressed out, depressed, or anxious (which can sometimes result from digestive problems), a soothing bowl of oatmeal can help calm you down and give you a sense of peace. For maximum health benefits, try to eat oats that are made from whole grains. Oats that are processed into quick oats (which are made from rolled oats) lose most of their nutritional value. Oats that are made from whole grains are not only easier to digest but are also more nutritious and have more soluble fiber than rolled oats do. Turmeric Turmeric is a plant whose roots are used in cooking and has been used for thousands of years in both Chinese and Indian traditional medicine. It’s a potent antioxidant and anti-inflammatory, and some studies show that it may even be helpful in preventing and treating cancer. A diet high in turmeric has been shown to reduce symptoms of irritable bowel syndrome (IBS), including stomach cramps and diarrhea. It also has a significant impact on liver health: it can help prevent liver damage and reduce the risk of developing liver disease. You can add turmeric to your diet in many different ways, including by adding it to your oatmeal or putting it in your smoothie. You can also add it to your soups or stews, or try using it as a spice rub on meat. Berries Berries are some of the most powerful detoxifying foods on the planet thanks to their anthocyanin content. Anthocyanins are flavonoids that give berries their purple, blue, or red color and act as potent antioxidants in the body. They also have a host of other benefits, including reducing inflammation, improving cardiovascular health, and fighting off certain cancers. Anthocyanins are water-soluble, meaning that they are easily broken down and flushed out of the body through urination. This makes berries a great choice for detoxification and can be especially helpful for those who suffer from bloating or digestive issues. Dark Leafy Greens Dark leafy greens such as kale, spinach, and Swiss chard are packed with vitamins, minerals, and antioxidants. They are also abundant in fiber, which helps to remove toxins from the body. Dark leafy greens are also high in vitamin K2, which is important for cardiovascular health and may even help to prevent certain cancers. Make sure to incorporate these powerful detoxifying foods into your diet, and you’ll be on your way to a healthier, less toxic body. Beans Beans are an excellent source of fiber, which helps to remove toxins from the body. They are also packed with protein and B vitamins, which aid the body in detoxification. Beans are also great for digestive health, as they contain gut-healthy fiber, protein, and minerals. They can help to reduce the risk of colon cancer and other digestive diseases as well. Eggs Eggs are another incredibly detoxifying food, thanks to the potent antioxidants found in the yolks. Powerful antioxidants like lutein and zeaxanthin can be found in the yolks of eggs and can help your body get rid of toxins more effectively. Beets Beets are not only delicious, but they’re also a very detoxifying food. They’re particularly helpful for supporting the liver, as they contain betaine, a compound that helps to clear toxins from the liver. Whether you want to do a little detoxing for yourself or help your body get rid of toxins naturally, taking note of the above mentioned information will help you stay living the best life without the threat of toxin buildup. It’s important to remove these toxins regularly so that they don’t cause damage. You can do this by supporting your liver with supplements, eating foods that are detoxifying, and regularly engaging in a detoxification program. When you regularly detoxify your body, you are generally safe from dreaded illnesses, your energy and mood improve, and you'll live a generally healthy and happier life. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Rita! Rita Trotter, Executive Contributor Brainz Magazine My passion, work, and philosophies focus on the joy factor, self-acceptance, physical and emotional cohesion, and authentic wellness and I enjoy sharing my wisdom for all that is connected to a successful and healthy life. My foundation in women’s health comes from my own struggles with weight, sleep, energy, productivity, and health and my passion to share this with the whole female collective. I am a Personal Trainer, Nutrition Coach, Behaviour Change Specialist, Long Covid Rehabilitator, Women’s Hormone, and Pre and Post Natal Specialist, Health for Business Coach, published author of three globally selling books, and the creator and facilitator of The Self-Health System Programmes.