Written by: Mindy Schrager, 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 speaking with a friend recently, we started a conversation about changing how we view things. It reminded me of my love of kaleidoscopes which with a slight shift create new shapes and colors, giving you an entirely new view. What if we were to use a conceptual kaleidoscope and change our perspective? Consider these 4 approaches to shifting your viewpoint. 1. Find a different meaning There is a saying that we are meaning-making machines. When we have an experience, we make it mean something about us and the world around us. Oftentimes, the meaning we create is negative or disempowering. However, we can create many different meanings in any given circumstance. Consider a situation where a parent tells a child they did something incorrectly in front of others. The child could make it mean ‒ “there’s something wrong with me,” “I’m stupid” or “my parent is mean.” Or they could create a more empowering meaning like – “my parent wants me to learn,” “I can do better next time,” or “feedback can be helpful.” 2. Step into someone else’s shoes Sometimes, we get stuck in our viewpoint ‒ the meaning we have assigned to an incident ‒ and cannot see any possibility for something different. In such a situation, think about working with the concept of “walking in someone else’s shoes.” If you had an interaction with someone and cannot understand how they responded in the way that they did, step outside of yourself and become an objective observer. What would someone not personally involved see in the situation? Then step into the place of the person you were interacting with. What new insights did you see and what did it shift for you? 3. Look for the good, the gold, the gift If you have difficulty looking at something from another person’s point of view, then step back and consider looking at the good or lesson that comes from that situation. While sometimes it can be challenging to see the good in what you see as a negative situation, consider what you gained. For instance, a situation in which you were belittled or bullied might have taught you to be more resilient or more courageous. It may take time so be patient with yourself. It took years for me to recognize that the gift in being bullied in school turned into a love of collaboration and teamwork, of valuing diversity of cultures and people, and a focus on bringing groups of people together both in my personal and professional life. 4. Change the energy When you are triggered or stuck in a perspective, and cannot find anything good about it, find a way to shift the energy. This could be as simple as taking a step back, either physically or in your mind’s eye. Enhance the step back, by also taking a breath to create a multi-sensory shift. You could use your breath and breathe out what no longer serves you, and breathe in something better than that. For instance, you could breathe out fear or frustration, and breathe in peace. Other options include going for a walk, talking to someone neutral, or using an approach that has worked to change your energy or emotional state before. How else might a turn of a kaleidoscope help you change your perspective? © 2022 Systems of Change, LLC Follow me on Facebook, LinkedIn, and visit my website for more info! Mindy Schrager, Executive Contributor Brainz Magazine Mindy Schrager is an ICF PCC credentialed coach, Systemic Facilitator, Aura-Soma practitioner and founder of Systems of Change, LLC. Mindy’s focus on and passion for transformational work is built on years of experience creating strong, well-balanced teams, combined with a powerful personal discovery journey. Her experience and training have been focused on creating positive change in life and business experiences working with individuals and groups. Mindy loves to shine a light on hidden patterns and the root cause of dysfunction and then help create new pathways to growth.

Written by: Tomas Svitorka, 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're an ambitious and driven individual, you surely want to maximise your personal performance, whether it's at work, in the gym, or with your personal habits. I assume you're already well versed in setting goals and milestones and have a good level of dedication and discipline. In this article, I want to share more advanced methods and tips you haven't heard 100x already. With that said, you'll only benefit from them if you apply and practice them. Knowledge is worthless unless it's implemented. 1. Save Your Brain Power Every day, you have a limited amount of cognitive power. Your brain simply gets tired of all the thinking and decision-making you do. To maximise your performance, you must "spend" your cognitive power on valuable tasks and move the needle of your results. People often underestimate how tiring it is to spend time on irrelevant or low-value decisions, such as what to eat, what to wear, what others think, etc. If you study the top performers in the world, whether athletes, CEOs, or politicians, they outsource or pre-decide all such small decisions. Albert Einstein and Steve Jobs wore the same clothes, so they didn't need to think about it. Athletes have pre-determined meal plans, so they don't need to think about it. Automate, pre-decide, or outsource as many of such small daily decisions. You'll be amazed how much headspace it frees up. 2. Learn to Control Your Emotions Emotions are a double-edged sword. Useful emotions can push you forward and make you more driven, excited, and determined. However, detrimental emotions will mess with your head and focus and slow your progress. Many people don't realise that we don't "have" emotions. We "do" emotions. In other words, in most situations, we make ourselves feel the way we feel. Our emotions are our body's reactions to what we focus on, what we think about, and how we interpret our experiences and the world around us. If you're sceptical about this, next time you get angry, annoyed, happy, or excited, reflect on what you were thinking and saying to yourself in the moments leading to that emotional experience. You'll be able to see how you made yourself feel that way. That said, practice self-awareness, particularly when experiencing stronger emotions, to learn how you're making yourself feel them. Then, with that self-awareness and knowledge, you'll be able to either stop yourself from making yourself feel the detrimental emotions and replicate the thoughts, focus, and self-talk to trigger more beneficial emotions. Both will help you perform better. 3. Practice Deep Work You perform best when you're in the flow and fully immersed in your task. Your brain operates on different frequencies (known as brain waves) during different activities. That is impossible if you keep switching tasks OR even jump on your thoughts from one topic to another. It takes 10-20 minutes to get truly into the zone. For example, if you've tried meditation, you know it takes you a few minutes to get into it and enter deeper states of meditation. During that time, your brain is slowing down the frequency in which the neurons communicate. In the same way, your brain needs time to "tune in" to certain types of tasks to work effectively. Problem-solving and executive tasks are very different from creative tasks. Therefore, multitasking is detrimental to your performance, EVEN IF it may feel productive. Allow your brain to dive deep into the task you're working on and see how it boosts your performance. 4. Get Coaches and Mentors No single high performer you look up to or admire achieved their level on their own. They all had coaches, mentors, and guides who helped them grow faster, discover and correct their shortcomings and blindspots, and maximise their strengths. As a high performer, you're competing with your competitors. Time is one of your most highly valued assets. Therefore, working with a coach or a mentor who shares their knowledge and expertise, helps you improve faster, and will push and encourage you when you feel like slowing down or giving up is one of the biggest advantages you can have over your competitors (and time). 5. Understand and accept that high performance includes suffering We're not meant to operate at our highest level. We, as living creatures, have evolved to be efficient, which means as comfortable as possible with the least amount of effort and risk. That is not high performance. Therefore, when you're reaching new heights in your performance, you're very much out of your comfort zone and equilibrium. This is why you grow. That's why you're here. This comes with discomfort, pain, resistance, tiredness, fear, doubt, and other ways your brain and body are trying to tell you to return to your comfort zone. High performance is not easy or comfortable. But, high performance is incredibly fulfilling and rewarding ‒ because it's hard. The more firmly and wholeheartedly you accept this, the easier and more fulfilling the journey is going to be. Only very few can say they have performed at their highest level. I hope these tips gave you some new ideas and inspiration. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Tomas! Tomas Svitorka, Executive Contributor Brainz Magazine Tomas is a peak performance coach, business mentor, speaker and award-winning entrepreneur. He is the founder of the OK is NOT enough coaching method and the Unbreakable Self-Discipline Bootcamp. He’s highly passionate about helping ambitious professionals and entrepreneurs achieve the highest level of personal and professional performance. Tomas has built his reputation through coaching hundreds of clients, including industry leaders, billionaire entrepreneurs, Silicon Valley CEOs, rising stars in global corporations and influencers at the top of their game. Tomas has been interviewed in dozens of podcasts, including The Unconventionalists and has been featured in various publications such as The Guardian, GQ, Virgin Media, Coach Magazine, and Vice.

Written by: Misty Lucas, 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. Determining what our purpose is in life can be one of the hardest questions that we as humans try to answer and sometimes veer away from. I’m excited to guide you through this step-by-step process, exploring your feelings and options, and by the end, you should have a fairly solid tool you can immediately employ in your life to help give it a meaningful direction! There are three steps to the process of discovering the purpose of your life: Understanding the principle of choice Creating your “underlying principle” Aligning your life with this underlying principle Understanding The Principle of Choice Norman Vincent Peale has this to say about the power of choice. “The greatest power we have is the power of choice. It is an actual fact that if you have been groping under unhappiness, you can choose to be joyous instead. And, by effort, lift yourself into joy. If you tend to be fearful, you can overcome that misery by choosing to have courage. The whole trend and the quality of anyone’s life are determined by the choices that are made”. “Choosing” is the most important activity of your mind because by making a choice, you are proclaiming your desires to your subconscious mind. Once the subconscious mind gets to know your desires, it is going to do anything to manifest them in your life. The choices you make in your life become your goal. And, if you are sincere in pursuing them, there is no reason why you should not accomplish them. Indecision, on the other hand, not only creates frustration and anxiety but can also confuse the subconscious mind about what you want. But it is important that the choices you make are made by you, in accordance with your true desires, purposes and aptitude. A lot of us let others make choices for us or make our choices according to what we think is ‘correct,’ even if that means that we go against our wishes. What is right for someone else may not be right for you, and the way to know this is by listening to what your heart says. So, to begin, get quiet, turn inward and begin to create a list of things that interest you; things that you have always enjoyed, which make you feel better, and which inspire you to surge ahead, no matter what obstacles you face. Do you like doing something creative or something artistic? Do you enjoy nature? Do you like the sea? Do you enjoy helping others? Do you get pleasure out of making a difference in other people’s lives? Whatever it is that interests you, write it down and answer these questions: What thing do you love to do? What is it that you love in this thing and why? How could you do this for money and make a living out of it? Creating Your Underlying Principle The next step is to examine the list you just made and find out if there is any recurring theme. Maybe, it’s the contribution that keeps coming up, or an effect to seek or give love or helping your parents cope with old age. Whatever it is, try to identify the central theme of the things you love to do, and try to put it in a short and precise statement. This will be your ‘Mission Statement’. It may even be a quote by a famous person or a philosophy that has influenced you. Of course, as you grow up, this statement could evolve, but its essence will remain the same. Now, write down your Mission Statement. Aligning Your LIFE With Your Underlying Principle The final step in this journey is to map your path to your ultimate purpose and to begin implementing changes that help to align your daily life with your underlying purpose. By making these little changes in your lifestyle, you will start to be able to begin living this principle out each and every day. It might take a few days, but by becoming aware and intentional of this underlying principle of your life, you will certainly start to feel the difference in your enthusiasm for life as a whole. If you realize that you love being amidst nature, plan out your holiday. Maybe an outing with your children could be enough to recoup your energy. If you discover that you enjoy helping those in need, start to look for opportunities to volunteer in your community. On the other hand, you might even want to change your job or start a new business that is more in line with your mission. This is your starting point. Nothing will change unless you make a choice to make a change. You have the power to find your purpose by choosing to be courageous and trusting your intuition to make the change you seek. When you follow the steps outlined above, you will be on your way to finding and living out your purpose. And, as you go through this process, just remember, “You were put on this earth to achieve your greatest self, to live out your purpose, and to do it courageously.” ‒ Steve Maraboli It’s time, my friend to start living the life you deeply desire to live. If you're interested in getting more clarity, let’s connect. Join me for a complimentary 60-minute clarity call. Listen to my podcast: Empower, Uplift & Transform To learn more, visit www.mistylucaswellness.com Contact me at misty@mistylucaswellness.com Follow me on Facebook, Instagram, LinkedIn, and visit my website for more information. Read more from Misty! Misty Lucas, Executive Contributor Brainz Magazine Misty Lucas is a Women's Life Coach and Restorative Yoga Educator. After a diagnosis of rheumatoid arthritis that left her depleted physically, emotionally, and spiritually she had to find a new path. She left her career in law and dedicated her life to supporting women navigating complicated health crises from chronic stress and autoimmune illnesses by blending her coaching skills and restorative yoga techniques. From this knowledge, she has created her signature coaching program to support her clients and work with them, releasing old patterns and holding them back from creating a life they want to live.

Written by: Emma Tessler, 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. Trend cycling is something we all know to expect. Whether it’s the 90’s low-rise jeans or 2000’s Juicy Couture sweatsuits, fashion trends coming back in style years later are a given. Economic trends have been a constant for even longer. We know that recessions happen every 10 years or so, to different severities. As we enter the end of 2022, this feels more relevant than ever. But what about trends in industries that aren’t hundreds or thousands of years old, like the fashion or economic markets? What about the online space? And to take it a step further, Influencer Marketing in particular. Influencer Marketing is an industry that is barely over a decade old. This is an industry-created by women with a passion for sharing what they love on the internet at a time when getting on Instagram wasn’t flooded with ads or businesses looking to make a profit. This is an industry created by women who were under 25 years old at the time and had grown up alongside the boom of Influencer Marketing. Over the past decade, this industry has become mainstream. Consumers know what to expect from influencers, they know not to trust every recommendation, and influencers legally have to disclose which content is a paid ad to their audiences. While the industry is still developing, it has already become tired. What used to be a 2000-character blog post is now a 15-second Reel. What used to be a curated ad feed post is now a 3 slide Instagram Story. Consumers know what to expect ‒ and they’re ready for the next big thing. The reality is that we haven’t yet seen trend cycling happen in Influencer Marketing. Until now. Over the past 9 months, a new industry has popped up. Again, created by women who are under 25 years old - but with a new mindset. Due to the overwhelm of curated, filtered and too-pretty-for-real-life influencer content, consumers are craving more real-life, lived-in content from brands. We’re seeing this convert at a much higher rate than content created by influencers in certain markets. What was originally dubbed as User Generated Content, content created by organic users of a product/service who organically shared this to their pages, has now become its own industry. The rise of User Generated Content Creators is now. User Generated Content Creators are young, typically Gen Z, content creators who have an aesthetic eye for creating imagery and video that captures the essence of a brand's a product/service. These creators are now being hired by brands to create content that feels organic but is actually created for and owned by the brand itself. The biggest difference between UGC Creators and Influencers is that UGC Creators work for the brand and all content rights belong to the brand. They are not posting this content to their own profiles. This is in stark contrast to Influencer Marketing, where one of the big goals is to tap into the Influencer’s audience first and then repurpose the content to the brand's page second. There are pros and cons to utilizing both industries ‒ what is important to note here is the overarching trend. At the core of this evolution, what we really see here is a life cycle of going back to where Influencer Marketing began. Before the influencer market was even created, these content creators were essentially just posting UGC. They created a personality that built trust, connected with their audience, and got noticed by brands. It was organic, it was raw, it was real. For many influencers, it was during this time of organic posting that they saw the most audience growth. This tells us that over the course of the past decade, what consumers are truly looking for at the core of it all is an authentic content. They want to find community and build trust with people who can test and tell us about products we otherwise wouldn’t have found. The fact that this push for “authentic content” has gone as far as to create an entirely new industry is incredibly interesting. Here’s what this tells us: influencers will need to innovate and adapt. If UGC Creators take the brand's ad spend away from influencers and reorient it to essentially create in-house content, influencers will lose much of their typical revenue. This poses the question, “what does the future of Influencer Marketing really look like?”. Will influencers once again go back to their roots of UGC creation, or will they innovate in their own way to keep brands interested and their audience buying? Our prediction is that the UGC Creator space is going to take off over the next several years. There is a lot of white space in this brand new industry and it’s an exciting time to see who the big creators will be ‒ and if they even get recognition for the content, they are creating. Will these creators build an online presence of their own? Right now, many UGC Creators utilize their Instagram account as their resume ‒ will that change if brands own the rights to the content they are creating for them? It likely will. Either way, the content that these creators will produce will change the future of both Influencer Marketing and branded content. These creators are young, content + trend-savvy, and more innovative than the influencers that came before them. It is an exciting time to see such massive shifts happening in the online space. As a brand, it’s important to be aware of your options and where your ad spend should be allocated. Stay up to date with our trend forecasts over on Instagram and at ninetyfivemedia.co. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Emma! Emma Tessler, Executive Contributor Brainz Magazine Emma Tessler is the founder and CEO of Ninety Five Media, a new-age Digital Marketing Agency. After discovering digital marketing at a college internship and falling in love with it, Emma put this on the back burner to pursue her major of Interior Design at the Fashion Institute of Technology. However, just a few years later, she left this career to form her own Digital Marketing business, Ninety-Five Media. Today, Ninety Five Media works with scaling brands to monetize their online presence on social media platforms using strategic, current marketing strategies ‒ this is their signature Ninety Five Media Method. This Method helps their clients connect with ideal customers, build community, and convert audience members into paying clients. As a former Designer, Emma brings both creativity and strategy to her client's accounts to exponentially scale their online brand awareness.

Written by: Luca Berni, 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. As a Coach, I have often asked my clients what they really wanted in life. I asked them what was that thing that they always wanted to accomplish, but for some reason, they never decided to start. Someone wanted to write a book. Someone wanted to go on a trip. Someone wanted to start a business on their own. And someone just wanted to make up for the mistakes of the past. To the next question: “What has hitherto prevented you from fulfilling your wish?” Everyone had at least one valid reason that made the dream impossible. But the following question: “If you didn't have any kind of fear, how would your situation change?” It turns out an interesting thing. Everyone replies that they would immediately get to work to get what they want. Everything that hinders the realization of our desires is not around us, but it is within us, and it is always traceable to the fear of something. We all have fears, and these are essential to staying alive. But when fears take over, they become the greatest enemy of self-realization. Everything that separates from success, whatever each one understands as "success," always passes through the overcoming of fear. Becoming aware of what we are really scared of can be the first step in building a full and fulfilling life. The fears that prevent people from fulfilling their desires are mainly five. I state that we will talk about fears of normal intensity, those that activate a negative inner dialogue made up of a sequence of: "I can't because...". We will not talk about phobias or fears that need medical treatment. Fear of dreaming. There are people who, due to the education they received or the type of life they lived, have stopped thinking big. These people consider themselves mediocre, not deserving of extraordinary successes and their conviction is so strong that they do not even allow themselves to be able to daydream. They believe that this is a privilege reserved for others. These people are usually very practical, have a pragmatic attitude towards life, and spend most of their days emptying their to-do lists. Of course, it's all in their mind. We all have the ability and the right to dream big. Only pursuing big dreams leads to a dream life. Fear of failure. Failure, especially in Western culture, is seen as a defeat, something to be ashamed of, and a judgment on the worth of the person. In adults, then, there is a widespread belief that not reaching a goal on the first attempt means that you are not suited to achieving it. Experience, on the other hand, teaches us that failure is the greatest of masters and everything that is truly worth it is built on heaps of failed attempts. Failing today is the best way to succeed tomorrow. Fear of succeeding. It may seem counterintuitive, but many people are terrified of the idea of achieving what they want. These people have spent a lifetime pitying themselves for what they have not achieved and what they believe they will never get. If they were to really achieve what they want, they would have to change their role, they would have to live a different life of which they do not know the rules, and which would force them to reinvent themselves. For them, this is scary. They don't want to grasp how rewarding life can be and how happy it can make them. They refuse to see how much easier life will be compared to the present one. Fear of judgment. Having to face the judgment of others is one of the fears that most often inhibit people. This fear shows up even before people begin to seriously think about committing themselves to fulfill their desires. This is because the judgment they will have to face will begin as soon as they show their intentions. For many people, the judgment of others means being accepted. And if these "others" are particularly important people, such as parents, the fear of their judgment overlaps with the feeling of being a child that lives up to expectations. However, often the judgment that others give is much more tolerant than what some people give to themselves, and this is good because with a little help, all of this can be overcome. Fear of fatigue. This fear is perhaps the one of which there is less awareness. Sometimes, people who decide to fulfill their greatest wish are frightened by the fatigue they will have to go through. The idea of having to start something today that will need a prolonged effort to obtain (perhaps) results in the future demotivates them and make them give up even before starting. But even the longest of journeys begins with a single step, followed by another and another. With constancy and focus on the present moment, one day, you could look back and be surprised at how far you have come. All fears are both big and small, depending on how we build them in our minds, but they all have one thing in common: they can be overcome. Overcoming fear does not mean eliminating it but acting despite it. I know how difficult it can be, but the good news is that you don't have to do it yourself. Today there are professionals prepared to accompany people on their journey to success. Professionals capable of assisting anyone who wants to transform desires into goals, actions, and results, overcoming fears, and building an unstoppable journey toward a life of full satisfaction. Follow me on Facebook, LinkedIn, and visit my website for more info! Luca Berni, Executive Contributor Brainz Magazine Luca Berni is an Executive & Team Coach that works with Leaders, Top Managers, Entrepreneurs, Boards of Directors, and Leadership Teams. Before becoming a Coach in 2009, he worked as a Manager in different Multinational companies in different Countries for almost twenty years. Luca also works as a management consultant, he co-founded and runs TheNCS The Neuroscience Coaching School, and he writes articles and books about Coaching and Management.

Written by: Tsahai Gomwalk Jacobsen, 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. Serene. Calm. Unbusy. These are NOT words commonly associated with being productive, but did you realise you can significantly boost your productivity and get more things done with REST? Sound counterintuitive? Perhaps so, but here’s the counterintuitive thing about being productive (and getting things done) – less is often more! Not convinced? Stay with me for a few minutes more and all will be revealed. REST. What’s it all about? Read on for 4 ways to increase your productivity with REST. 1. R: Refine Refine your task list to prioritise important and urgent tasks and make these your focus. Prioritising and then focusing on important and urgent tasks will likely reduce the number of tasks that must be completed within a given time period. This, in turn, increases your productivity by optimising the use of your time for the things that matter most and ensuring that you get them done at the right time. Ultimately, this is more productive than juggling countless tasks, feeling flustered, and haphazardly getting some of them done or spending precious time on tasks that could have waited till a much later date before completion. 2. E: Eradicate Eradicate time-wasting tasks (yes, we all have them, and you know best what yours are!). Spending time on non-essential tasks is often a form of procrastination. Here’s the thing – the more time you spend on that non-essential task, the less time you have available to tackle your more important tasks. And the less time you have available, the higher the chances are that the procrastination will continue (the excuse being, not enough time!). This becomes a vicious circle of procrastination and more procrastination if ever there was one! So, do yourself a favour and eradicate those time-wasting tasks! 3. S: Sort Sort out and organise your workspace to reduce clutter. A disorganised environment affects your clarity of thought. Do you know the saying, “Tidy desk, tidy mind!”? There is definitely some truth in it. 4. T: Time out Take time out to reset and re-energise between tasks. In other words, take the time to rest between tasks. This gives your brain some breathing space and you the chance to whip up your enthusiasm afresh, breathe in deeply, and tackle those tasks! Bringing It All Together Now that we have explored the 4 ways to improve your productivity with REST, you will have noticed that the fourth point brings us full circle by showing how REST – and rest – can help you become more productive. Why don’t you give REST a try and see for yourself? Beyond that, if you would like to further skyrocket your productivity, click on the following link to learn more: Yes, I Want to Increase My Productivity Follow me on Instagram, and LinkedIn for more info! Read more from Tsahai! Tsahai Gomwalk Jacobsen, Executive Contributor Brainz Magazine Tsahai Gomwalk Jacobsen is an experienced Management Consultant with a long history of solving various organisations’ challenges using systems and technology. Accustomed to working in fast-paced organisations in which delivery of results is non-negotiable, Tsahai has gained valuable insights into simple strategies for fuelling productivity, and getting things done, in order to achieve a desired result. With these insights, she has developed a unique system for increasing productivity consisting of five essential learning blocks. These learning blocks stack together and complement each other to deliver a stunning transformational journey towards greater focus, efficiency, and noticeably increased productivity.

Written by: Dan Lawson, 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. Standing at the front of a room full of people or in front of my 50-inch monitor loaded with curious faces, I ask “Who is familiar with self acknowledgement”? It always seems to get a puzzled response. Typically a mixture of some reluctantly putting up their hand as if it's a trick question while others trying to recall a dictionary type definition. I was certainly never taught this concept, and after hundreds of coaching hours with clients and facilitating events like this, I discovered I wasn’t alone! The consistent theme is that no one ever says with certainty that ‘self-acknowledgement’ is a tool or success strategy they consciously use to accelerate their progress for whatever goals they have in place. The Oxford Dictionary states that ‘Self-Acknowledgement’ is “recognises one’s self as having certain characteristics”. How boring, it's not surprising no one cares! When we come together as a group to bring conscious awareness to the benefits that occurred from those times we did acknowledge ourselves, the results are remarkable. The examples when extrapolated out into cultivated habits are life changing developments. Below are a couple of key themes that always come through strongly: 1. Raises awareness of what we already have within us. For example, Gratitude. As gratitude is a cultivated habit of appreciation as an attribute, we can give ourselves this need. To feel appreciation is a choice, which we can practice until it comes naturally. To practise this; we feel gratitude, not just for the stuff we wanted to happen, the stuff we wanted to get, the stuff we wished to happen ‒ it's acknowledging our own appreciation for now, whatever is going on. Have you ever felt a feeling of emptiness within? The more we can acknowledge ourselves to truly appreciate this moment right now, the more the emptiness fades. And no matter what we have, and how successful others see us, we must feel appreciation for our current reality to feel that we are okay. 2. Trains the brain to recognise more of what we want. Just like teaching a puppy to follow commands, we acknowledge and reward their behaviours. They become so well practised that these commands and tricks become second nature. It is the same for our own brains too. Noticing new attributes and behaviours we are developing takes conscious attention. 3. Creates intention to learn and develop. Ambition and goals for where we are heading need to have a criteria of competency which we can measure ourselves against. Because without measurement we cannot know if we are improving. By having a self-acknowledgement practice, it requires us to be connected with our benchmarks of success and notice our progress as we bring them to life. 4. We are giving ourselves the significance that we need to be healthy. Significance is one of Tony Robbins' 6 Human Needs. By giving ourselves this, it enables others to see what is important to give it to us also. For example; I woke up feeling lazy wanting to skip Crossfit, got outside and my motorbike had a flat. The perfect excuse to skip class today. However, I knew my fitness goals, turned up my determination and got the dreaded Gojek. When arriving at Wanderlust, I bumped into a friend and when he asked about my morning, I shared my story and acknowledged myself for the efforts I had made to get there on this day. He replies, “Well done mate, I admire that in you. I am glad that you’re here”. It feels so good, I needed that. Had I not known about self-acknowledgement, I would have been deprived of feeling such important significance in that moment. 5. And by feeling acknowledged, we are more equipped to acknowledge others. Just like the quote from Yogi Bhajan “Love is self-acknowledgement. When you love yourself, you feel so rich that you can afford to love everybody”. Having developed the ability to truly acknowledge others, what kind of relationships in your life will begin to cultivate at an even deeper level around you? Self-acknowledgement is a tool for self-improvement. Therefore it must have a successful strategy in order for it to be successful. Some of the common way to miss on great self-acknowledgements are the following: Positive affirmations statements. Although useful for some people who love them, we are looking to acknowledge a demonstration that has already happened. An intention of action. I.e: I will do whatever it takes. Again, this is future based rather than the demonstration we are looking for. Acknowledging an outcome in isolation. I.e., I made my first $10k month online. Or I got the job, won the race, came first. Why are these not great self-acknowledgements? Because they are all external to you. Outcomes are uncertain. It would be that you have to always get that result for it to be worthy of acknowledgement. Rather than focusing on what you can practice, be able to develop, have control over, and demonstrate regardless of the external factors. Therefore the criteria for Self-Acknowledgements to accelerate progress and becoming an objective serial winner must include the following: Must focus on self/internal rather than external Characteristics / Attributes are stated in the positive Characteristics / Attributes are those that you are intentionally developing They are tied to a specific outcome or goal you are working towards I trust that this has provided you with raised awareness and an empowering start to self-acknowledgements being a personal habit to include into your daily journaling practice. For great acknowledgement themes, I invite you to download the Parallaxx Transformations Accelerating Progress Workbook. You will also have the full module complete with the remaining steps to complete your practice to reach serial winner status even quicker! This is the third of a series of articles that each represent a module from my Adventurepreneur Accelerator Program. It is designed to provide the thinking and structure required to create your ideal lifestyle with volition. Stay posted for future articles for more free valuable resources! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Dan! Dan Lawson, Executive Contributor Brainz Magazine Dan Lawson is a professional in the lifestyle creation space leveraging proven ideologies and approaches to emotionally connect with and create a life that we can fall in love with. As Dan himself is an Entrepreneur, Coach, Business Owner, Author, and Facilitator just to name a few of his professional angles of expertise, he prefers to go by his self-proclaimed title of ‘Adventurepreneur’ which encompasses all of who he can be for those who he serves. Dan is an advocate for proven strategies with clear competencies and metrics for success which he demonstrates himself through tangible guarantees on all his services ‒ which is rarely seen in personal development!

Written by: Wil Becker, 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. I love music and if I listen to it often, it fills my mind all the time. It pushes out all other thoughts and ideas. Because of that, I tend to stick to classical music… because there are no words, and I can think and allow my mind to wander and work on problems. In truth, I have two playlists that I listen to when needed. The first is my life playlist, songs that hit the high and low points and remind me that life is a journey (or a dance). It’s something that we can choose to enjoy or not. The songs in my life playlist are: One by US, Hallelujah by Rufus Wainwright, Smile by Natalie Cole, Try by Colbie Caillat, A Common Disaster by Cowboy Junkies, Stone Child by Catie Waters, Life’s a Dance by John Michael Montgomery, Faithfully by Journey, One Woman Army by Kate Earl, and I’m Gonna Be (500 Miles) by The Proclaimers. These songs are to remind me that I have to take the highs and lows with patience and “in stride”. I have to keep my head about me. In my past, my emotions controlled me, and I let them run amok … it caused me and too many others pain that could have been avoided with a little pause and thinking. I’m really embarrassed by those past mistakes. However, I have used the best books, audios, mentors, and quotes to re-write my negative character traits. No, I am not perfect … I am better than when I started!! There are also days where I am not “feeling it”; where I don’t feel like putting in the work. That’s when I get out my second playlist, my solutions playlist, and listen to it. The songs in my solutions playlist are: I will go to War by Tessa Thompson, I’m Gonna Make it by Catie Waters, All We Have is Now by Lundyn Rae, The Battel Belongs by Phil Wickham, and Dream Life, Life by Colbie Caillat. These songs help me remember my goals and dreams. These songs help me to push through the harder times. I know that I will achieve those goals… even if it takes me longer than I would like. These songs remind me that I never quit. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Wil! Wil Becker, Executive Contributor Brainz Magazine Wil is a serial entrepreneur with several businesses under his belt. He has served in several leadership roles over the last 25 years as a Youth Pastor and Congregational Leader. He has also served with the Boy & Cub Scouts organizations as a leader. He has moved up in his profession because of his leadership skills and his consistent self-education. Wil seeks out the best books and mentors to learn from. His desire to help others got him to start Turning Leaf Solutions and open the doors to his coaching business! He is excited to help you become your best self!!

Written by: Arthur Gluzman , 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. Job hunting is, no doubt, a difficult task as it requires a considerable amount of time and energy. However, when looking for jobs, there are various myths that job seekers often believe. Unfortunately, these myths can sometimes hinder one’s chance of landing their dream job. Therefore, here are the top five job-hunting myths to avoid. 1. Applying to Various Job Postings Online Will Land You Numerous Job Offers Most job seekers believe that the more they apply for numerous job postings online, the higher their chances of getting many job offers or landing a job. Due to this, it is common to see job seekers apply to various vacancies using the same resume to increase their chances. Unfortunately, this belief is false because recruiters can easily spot when a candidate practices mass application, which is a huge turn-off. You must understand that recruiters prefer applications tailored to their respective job openings. Therefore, instead of focusing on the number of applications, it is essential to narrow your search to a handful of companies and tailor your application to fit each job vacancy. 2. Lowering Your Salary Will Get You the Job. Another misconception is that lowering your expected salary will get you the job or make you look like one of the most desirable candidates. Unfortunately, this is also false because when you unreasonably lower your salary expectation, it makes you appear desperate and may hurt your chances of getting the job. However, even if you get hired for that job, you will most likely regret it when you realize you’re underpaid. Therefore, leaving you unsatisfied and making you desire a better job offer. So, if your salary expectation is within the acceptable industry standards, then stick to it. 3. Cover Letters aren’t Important. Most job seekers believe that cover letters are now outdated and unimportant, but this is not true. Your cover letter tells the employer about the job you are seeking and why you’re the best candidate for that position. Except for the employer stating that they do not want a cover letter, submitting a cover letter in the process of your job search is often recommended as it remains a vital part of your job search strategy. Remember that your cover letter is a unique way to position yourself as the best candidate for the job. 4. Take the First Job Offer You Get. Sometimes, due to the desire a get a job quickly, job seekers are often tempted to take the first job offer that comes their way. However, when most job seekers get their first job offer, they often think, ‘what if I don’t get another offer?’ Also, coupled with the strenuous process of job hunting, no one wants to reject the first offer and end up not getting any other offer along the line. However, if you’re not in a rush or desperate for a job, jumping on the first offer is not recommended because a better offer might come your way sooner than you expect. However, if the first job offer would be a great career move for you, you can consider accepting the position. 5. No one Cares About Your Online Presence or Activity. Some professionals believe that recruiters don’t care about what a candidate does online, but this is false. Nowadays, it is common for recruiters to look up candidates on social media before hiring. This is essential to enable them to gauge if you’d be the right fit for their brand to ensure that you do not contradict your resume. As a result, it is vital to be careful about what you post online, as it could impact the recruiter’s hiring decision. If you are looking to get your next dream job, avoid making these mistakes or following the myths explained is essential. Also, if you’re unsure about your job search, it is recommended that you speak to a Career Coach who can help you level up your job search process. At Global Career Advisors, we help job seekers get their dream jobs within 90 days. With a success rate of over 95%, we ensure job seekers get better jobs without going through the strenuous job hunt process. Therefore, if you need help with your job search, please feel free to reach out to us here. Follow me on LinkedIn and visit my website for more info! Read more from Arthur! Arthur Gluzman, Executive Contributor Brainz Magazine Arthur Gluzman, the founder is the CEO of a million-dollar recruitment company and a career coach. For more than 20 years, Arthur has coached and helped various individuals to get their dream jobs within 30 days. He has also helped top reputable companies recruit the best talent in their organizations. Using his 20 years of recruiting experience, he has helped CEO’s, CFO’s, VP’s, and Talent Acquisition Pros who are looking to hire and retain the best professionals and executives in the known Universe. "I encourage you to take your career to the next level. I believe it’s time for you to receive expert assistance in pinpointing your hidden strengths and passions while building unshakable confidence. Build your brand as an expert in your industry, just like any other leading expert. You will never feel stuck, undervalued, unappreciated, unrecognized, or underpaid ‒ Ever again in your lifetime. So…"

Written by: Ilaria Storch, 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. The more comfortable we will get with technology and “perfection and speed,” the more we will have to (re) practice being comfortable with our human “imperfections” – are we only going to live through holograms and avatars it seems? That is why I suggest we remember, daily, our human connections and skills, show them to the new generations – let us all be spontaneous, as well as tech savvy, and open space for a lot of conversations and feelings. What does it mean? 1. Understand the tools, not succumb to them Around and near me, I see kids who were born into all this new technology – they have all the tools and speed needed to study and work. I understand, use, and love technology, and it obviously depends on electricity too. And here is something for you to think and feel: you are already a body of energy! And tech screens seem to drink out your energy and doze your minds off – the more appliances and tech you use, the more your body, mind and soul will have the necessity to reach out to human and nature contact. Tools are here to serve you, not you succumbing to them. 2. Emotions and speed Speeding up emotions, or emotional processes are not always advisable, and each person goes through highs and lows in their own time and way – it´s not upon a whim, or like calling in something from an app and having it delivered asap. Emotions need to be addressed and help must be asked, from a therapist, coach, or professional doctor, when things get tough. And even when things are going well, always invest in your growth and wisdom – you can help those near you too. 3. Can you blend meditation, real hugs, and Apps? There are so many of these questions ‒ let´s not hurry and rush into the answers, let your mind and body dig deeper into what you feel are the answers for you. I love active meditations like occasionally washing some dishes by hand, or folding laundry – it´s a great centering exercise and stimulates contemplation. Yet do you feel exhausted and tired some days? Here I think Apps totally nail it – just click and do your relaxing steps with it. Just be aware of the space around you, have you hugged your loved one today, or your pet, or even your favorite pillow? 4. A little drama and mess Yes, the drama of personal relationships. It can be diminished and eased, with a lot of inner work, coaching, and a new mindset. And, hopefully, only tweaked, not eliminated, so that you always keep in touch with your emotions. People make us nervous sometimes, yes, just like technology, when it crashes, or you must learn a new program. And what about the mess, the feelings, the unpredictability that real puppies, or old pups, bring? A bit of mess and drama is part of what keeps you grounded – with your hands on the world, feeling its pulse, close to your very real heart. 5. The real stuff Taking care of your wellbeing is real, going out for dinner, or cooking in, is real, exercising and working is real, playing with your kids and pets is real, taking your aging parents to the doctor is real. I understand you have the urge to escape reality, maybe it´s painful right now, yet the true answers are in connecting and asking for help. Remember that, please. 6. You are, before your Avatar is Spontaneity, higher intelligence, flow, and intuition are part of your sauce – I love some apps and some of them were created by loving people to truly help other people. Pay attention, like food labels, on what truly sounds real and true to you. Your cute new little avatars may know how to pretend to love, smile, dress uniquely and all, because you designed them to be like this – because you know these feelings as the human being you are – yet they are a fictional world – you are real. When walking both ways to the middle, it´s normal, and enlightening, to sometimes overdo it, towards one way or the other – this is an important reminder that you are a soulful human, not a machine, who has the power to think and decide. This need and power, to stop and decide, has been blurred and eroded, when you get addicted to technology, or other related collateral issues. Ask for help. Reach out to friends and colleagues. You are a beautiful being of light and are stronger than you think. Put distance and perspective from your Avatar – it´s a byproduct of how we all need to navigate in the media right now. You are the real deal. Life Is Nomadic by Essence! I help you go through change, connecting and thriving, wherever you are! Remember to get your “Free 7 Tips to Feel at Home Anywhere” on the site. You can connect with me also at Facebook, Instagram, LinkedIn, or visit my website for more info! Read more from Ilaria! Ilaria Storch, Senior Level Executive Contributor Brainz Magazine Ilaria Storch, a Life Coach Nomad, is the creator of Life Coach Nomads, where she shares her passion for travel and for inspiring people everywhere to access their true center and find more connection and energy on the way to more joy, fun, and fulfillment. She practices that following your emotions, wrapped up in a personal structure that can connect your goals, desires, and love, is the path to all real and true growth. Wherever you are, change is nomadic by essence, and it takes time, support and starts inside you when you absolutely desire to develop yourself and move on. She has a Bachelor´s Degree in Advertising, speaks many languages, won a Fashion Illustration Award during College, and loves coaching her clients towards their expressive life journey.

As a mentor and coach, I have unique clients that span the globe. One of them is a very creative artist determined to broaden her reach with new clients. I’m helping her expand the businesses to a broader audience. I want to introduce you to Natasha Lombard known as ‘Tessa or Megs.’ She is a self-taught artist and surface pattern designer based in South Africa. She proclaims “her work is mainly inspired by the natural and the vibrancy and culture rainbows of my South African homeland”. As a talented artist, we will discuss her successes, setbacks, life and future. Brenda K. Johnson, Powerful Women's Business Coach Tell us about yourself. I am a self-taught artist and surface pattern designer based in South Africa. As a little girl, I started sewing ball gowns for my dolls and sculptured figurines from clay or glue. But the thing that art often got me into trouble, with was my love for drawing on my school desk. I was always scribbling, or making patterns and of course, at the time, I didn't know what it all meant. Never having pursued an art career, just before COVID happened, I joined a community called World Pulse as part of its mission statement: “World Pulse is an independent, women-led, global social network for social change. We are a safe online space where women are logging on, speaking for themselves, and lifting each other up. On World Pulse, women from across 227 countries and territories are taking collective action…” they are located in Portland, Oregon, USA. At the local group, I created a painting to honor a female-driven community in my region of South Africa. To my surprise, they featured my painting by gifting copies to their partners and supporters and paid me $250. This was huge! The first monies that I had made as an artist, then COVID-19 happened. In the middle of celebrating my joy as an artist, I was stricken with Covid-19. This was the hardest time in my life. I had a very aggressive bout with COVID to the point where I thought I was going to lose my life, twice! Struggling to breathe became a part of everyday life, while even struggling to remember... I was officially diagnosed with Long COVID. Which increases blood pressure from normal to higher levels on a daily basis. Tell us about your business. My business is TAM Creations, which is an art and design business. My canvas art paintings are dreams, love, light, imaginary places, and nature. Painting my art, allows my creative abilities to go wild, so to speak. I can create my own world in more than one particular painting style. I paint ocean views, people walking on the beach, children playing, the night bright moon on a dark night lighting the ocean or a lake with mountains silhouetted against the darkened sky. Also, so much more including African art and artefacts. I also create digital patterns for fabrics/textiles and products. Surface pattern design is the act of creating art for the surface of products. Examples of these products are wallpapers, floor coverings, upholstery and fabrics. I even have created digital patterns that all match kitchen décor, dishes, table placemats, table clothes and curtains. The same could be in a bedroom or bathroom, with bedspreads, curtains and rugs to match. In the bathroom, shower curtains and window treatments match. To expand my reach in the marketplace, I am currently contacting various world-renowned businesses with my services. So far, a company Society 6 has my digital patterns with various types of designs for sale on their online website. Giving back is equally important, as the Founder of the Shara Rose Arts Foundation, we have created a platform for traumatized girls and women to find healing and development through art. We offer mini "self-care through art" workshops as a free service to them. Art for them is a healing tool. What is your greatest accomplishment? The fact that God helped me find my true gifts. Being an artist and digital pattern fabrics/textile designer is such a blessing for me. I can paint, and sometimes I paint on the house walls beautiful ocean views or thick green forests allows me to express myself and share myself with the world. My next greatest accomplishment is having a major company pick up my digital patterns textiles to sell worldwide. I am calling that into existence. What’s your biggest challenge? I do not look at life as a challenge. I call it an opportunity. As a remote worker, working from home with ‘load shedding’ in South Africa is when the power’s off for blocks of time sometimes daily. While our lights go out and our electricity cuts out, I choose to shine. Those are the times that I paint. At some of those times, I created some of my best paintings. Is there something special that keeps you motivated? The feeling of satisfaction and joy, that I get from finishing a painting or pattern design motivates me. Another thing that keeps me going is the mentorship from like-minded women in my field. They are the best! Sharing knowledge is a divine act and for that I am grateful. The success stories of other black female entrepreneurs who share their stories of resilience are remarkable. They are my heroes. Also, contacting major companies promoting my pattern designs when they respond back with ideas and thank me for being diligent in my efforts of getting my business name out in the market. I know I will reach additional companies for contracts very soon. Do you have new projects coming up? I am excited about the launch of my new sneaker brand GAMER. This will come out in late September 2022. The idea of the unisex Gamer Sneaker is inspired by my energetic and game-loving boys. The boys are in constant need of shoes/sneakers and when I saw my 10-year-old one day admiring his friend's sneakers, my heart just melted and then the idea came to me. "Design sneakers"! Where do you see yourself in 5 years? Women are making their mark in this world. And I use them as my examples of success. Every milestone is a celebration of life. Every little success is big and I celebrate. In 5 years, I see my art being sold worldwide and my pattern designs in major industries online and sold in high-end stores worldwide. What is your long-term financial goal? To expand the Shara Rose Arts Foundation for traumatized girls and women by purchasing our own land, building a building and hiring a mental health provider for the women and girls. I’d also like to include a dorm for those who are forced to flee dangerous living environments. Natasha and her husband Shane have been married for twenty five years and have five sons. Links for contact: https://www.instagram.com/t.a.m_designs/?hl=en https://society6.com/tam_creations Follow me on Facebook, Instagram, and visit my website for more info! Read more from Brenda!

Written by: Michelle Terry , 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. The teenage years are characterized by enormous change and personal growth. While this time period can be exciting and enriching, it can also be volatile and confusing. As individuals evolve and adapt to the challenges associated with increased workloads, complex social dynamics, newfound independence and concerns about the future, they often endure and experience heightened stress, increased anxiety and shifting moods. In this context, therapists can equip teens with positive adaptive coping mechanisms and empower them to improve their overall mood and happiness. Often, these outlets or coping mechanisms are unique and personal to the individual and require in-depth exploration in the therapeutic space. Teens are increasingly searching for and engaging in positive outlets to manage their mental health (Beachside, Teen Treatment Center, Beachsideteen.com September 19, 2019). By doing so, they are demonstrating an impressive ability and desire to be their own best advocates and active participants in their mental health and well-being. This is an important phenomenon for me both as a therapeutic professional and parent, as I have two teenage children. Knowing just how passionate I am on this topic, my seventeen-year-old daughter, Lara, partnered with me on this article. Our goal was to better understand the utility of physical activity, particularly dance, as a coping mechanism and its influence on mental health. Over the past few decades, a lot of work has been done to assess the beneficial psychological effects of physical activity. Beyond providing individuals with a helpful distraction or a sense of purpose, physical activity triggers the release of hormones such as serotonin, our body’s natural mood-boosting chemical, which can have beneficial effects over a sustained period of time (Annamarya Scaccia, Healthline August 19, 2020). As part of an independent research project, Lara recently conducted a detailed study with the objective of better understanding how dance, which is her favorite physical outlet, can positively impact the mood and happiness of teens. In summary, the study found that a structured dance class routine improves mood, leaving participants feeling inspired, proud of themselves, creative and happy (Lara Terry, Exploring the Impact of Dance Classes on the Mental Well-Being of Adolescents, August 2022). I am sharing the full study and her detailed findings with the hope that it might inspire others to look to dance or other productive physical activities as a means to help manage their mental health and navigate the complexities of being a teenager. Exploring the Impact of Dance Classes on the Mental Well-Being of Adolescents Lara Terry Abstract Adolescence is a time period full of growth and maturing, as well as vulnerability and impressionability. Many adolescents struggle with mental health issues such as anxiety and depression, and professionals have begun to look into relations between mental health and dance. The goal of this study is to examine how participation in dance classes affects one's well-being/ mood. The present study includes 14 participants between 14 and 18 years old (M = 16.64, SD = 1.22). The abbreviated version of the Profile of Mood States Questionnaire was used to construct a survey including multiple choice and short answer questions. After the participants received and completed the survey, their responses were analyzed quantitatively and qualitatively. T-Tests revealed significant differences between average ratings of mood states “Happiness” and “Depression,” “Tension” and “Calmness,” “Happiness” and “Anger,” and “Vigor” and “Depression.” Additionally, participants reported a mood improvement after taking a dance class in comparison to their mood before. Participants highlighted dance as being an outlet for evoking creative, inspirational and happy feelings. The results of this study support the hypothesis that dance has a positive impact on one's mental well-being/mood. This study can be further used to create dance-related resources for adolescents struggling with their mental health. Keywords: Dance, Mood, Adolescents, Well-Being Introduction The term “adolescence” refers to the transition between childhood and adulthood and typically encompasses the period of time between the ages of 13 and 20 years old. As young children enter the stage of adolescence, they experience physical changes, as well as develop more advanced cognitive skills and a greater sense of identity and independence. As adolescents confront new developmental milestones, they also experience new social (and sometimes familial) conflicts, which can take a toll on mental health. Very common are the body image and self-esteem struggles that accompany physical changes during puberty. Other factors like social media, home life, and relationships with peers can contribute to psychological challenges. Globally, one in seven 10-19-year-olds experiences a mental disorder (World Health Organization, November 2021). Anxiety disorders and depression are especially prevalent among this age group. In 2020, 5.6 million or 9.2% of kids had been diagnosed with anxiety problems, and 2.4 million or 4.0% had been diagnosed with depression (Georgetown University Health Policy Institute, March 2022). Covid has only increased the numbers. As mental health providers seek out ways to support teenagers in their growth and development, dance is increasingly being regarded as a promising physical, artistic, social, and emotional outlet. Dancing also provides adolescents with various important skills. Not only does dance improve physical abilities and build body muscles, but it helps to build brain muscles as well. Through practicing and learning routines, dancers exercise the memory centers of their brains and strengthen their concentration. Dance also helps develop new neural connections, especially in regions involved in executive function, long-term memory, and spatial recognition (Harvard Medical School, 2015). On the emotional level, dance can provide a freeing and safe space to express one's feelings through movement. Dancers can deal with difficulties by releasing their feelings through the steps in their routines. The physical movements of dance have also been shown to reduce levels of stress, anxiety and depression. Physical exercise elevates levels of dopamine and endorphins, which are neurotransmitters that are responsible for feelings of pleasure and happiness (Ghosh 2018). For adolescents, finding a sense of community and belonging is very important. Dance provides people of all ages, backgrounds and abilities an open community where dancers can build relationships and find a place where they can be themselves. Previous research has pointed to the beneficial impacts of dance as a mental health intervention. One study done in Sweden on a group of 13-18-year-old girls found that after an 8-month dance intervention, the self-rated health of the group improved (Duberg, Moller, Sunvisson 2013). Another study done on a group of 40 high school students involved putting the students in dance movement therapy. The researchers found that the therapy was effective in beneficially modulating concentrations of serotonin and dopamine and in improving psychological distress in adolescents with mild depression (Jeong, Hong, Lee, Park 2005). A third study used a group of 14-year-old girls and put them in 5-12 hours of dance classes during a 6-12 week period. After the time was up, the researchers concluded that the 6-12 week period of dance classes had a positive impact on the well-being of the group of girls (Connolly, Quin, Redding 2011). While these studies were beneficial in producing conclusive results about dance and mood, there are some gaps that the present study aims to fill. Previous studies have used dance interventions to examine the effects of dance on the mood and well-being of adolescents. These successfully focused on the short-term effects of participating in dance classes. The present study aims to include a different perspective by looking at the experiences of adolescents who have been dancing for the majority of their lives. As a result, researchers can ascertain the long-term effects of dance beyond just a short-term intervention. The question that will be used to guide the research is: How does participation in a dance class affect one’s mental well-being/mood? The hypothesis is that participation in a dance class has a positive impact on and improves one's mental well-being/mood. To study this question, a questionnaire will be created, including both multiple choice and short answer assessments of feelings before and after dance classes. The questionnaire will be sent to a group of 10-15 adolescent dancers. Once the questionnaire has been filled out by the dancers, the results will be analyzed and used to draw a conclusion about the research question. Methods Participants This study included 14 participants ( nfemale= 12, nnon-binary = 1, nmale = 1) between the ages of 14 and 18 years old (M = 16.64, SD = 1.22). The participants live in New York and New Jersey and all attend/attended Broadway Dance Center, a dance school located in New York City. All participants have a considerable dance background, with years of experience ranging from 2-16 years ( M = 11.29, SD = 3.45 ). Materials The questionnaire used in the present study was developed based on the abbreviated version of the Profile of Mood States questionnaire (POMS) developed by Douglas M. McNair in 1971. The POMS questionnaire is widely used in the context of clinical psychology, psychotherapy, medicine, and sports science. The abbreviated version of the POMS by J.R. Grove contains 32 words/statements that describe mood states (such as “Lively,” “Confused,” and “Fatigued”); these words/statements are organized along 8 dimensions so that 4 words/ statements fall under each dimension (dimensions include: Anger, Tension, Vigor, Fatigue, Confusion, Happiness, Calmness). Participants are asked to rate their level of each mood state on a scale of 1 to 5 (1 being“Not At All” and 5 being“Extremely”). In order to shorten the length of the questionnaire for the present study while ensuring that enough data will be collected, eight of the mood states were removed from the questionnaire. The 8 dimensions of the questionnaire remained the same size, as the words were strategically removed in order to keep the number of words in each dimension the same. Thus, each dimension in the present questionnaire corresponded to three questions (rather than four on the initial questionnaire). Along with this test, the questionnaire also includes questions about demographics and additional short answer questions which ask participants to elaborate in words about their experiences in dance. Procedure The survey was created on Google Forms. It was sent to the participants in June of 2022 electronically. Participants were informed that their responses would be de-identified and that by responding to the survey, they were consenting to have their data used in the present analysis. The data was then transferred to a spreadsheet. Data Analysis Plan To analyze the data, average scores and standard deviations will be calculated for each dimension on the questionnaire. Then, independent sample t-tests will be conducted comparing the average ratings for the happiness dimension versus the depression dimension, the tension dimension versus the calmness dimension, the happiness dimension versus the anger dimension and the vigor dimension versus the depression dimension. In addition, participants' short answer responses will be analyzed qualitatively for themes. Results Quantitative Analysis Descriptive statistics for the participants (N=14) are contained in Table 1 (see Appendix). The survey asked participants to rate how often they had been bothered by feeling down, depressed or hopeless in the past 14 days on a scale of 1-5 (M= 2.214, SD= .579), 1 being “Not at All” and 5 being “Every Day.” Participants were also asked to rate how often they had been bothered by feeling agitated or anxious in the past 14 days on the same scale (M= 2.785, SD= .802). In general, the population falls on the lower end of the scale, meaning they were not significantly bothered by the mentioned feelings in the past 14 days. Participants were then asked to rate how their mood before a dance class generally differs from their mood after a dance class on a scale from 1-3 (M= 2.642, SD=.745), 1 being “Mood Became Worse,” 2 being “Mood Stayed the Same,” and 3 being “Mood Improved.” Participants were then asked to think back to the last time they took a dance class, and rate how their mood before the class differed from their mood after the class on the same scale (M= 2.786, SD=.426). T-Tests were conducted to compare average ratings of participants’ mood states based on their responses to the modified POMS scale. On average, participants reported a significant difference between ratings for the mood states of “Happiness” (M = 3.476, SD= .917) and “Depressed” (M= 1.333, SD= .526), p<.05 (See Figure 1). Additionally, on average participants reported a significant difference between self-ratings of “Tension” (M= 1.585, SD= .836) and “Calmness” (M= 3.179, SD= 1.275), p<.05 (See Figure 1). Between ratings of “Happiness” (M = 3.476, SD= .917) and “Anger” (M= 1.571, SD= .941), on average there was a significant difference, p<.05 (See Figure 1). Finally, there was a significant difference between mean ratings of “Vigor” (M= 3.50, SD= 1.10) and “Depression” (M= 1.333, SD= .526), p<.05 (See Figure 1, Appendix). Qualitative Analysis Long answer responses were read and analyzed for themes. Themes were based on each question of interest from the survey,and quotes were extracted from the transcripts. Favorite style / Favorite aspect of dance The most common participant responses to being asked their favorite style of dance were contemporary and hip hop. 9 out of 14 participants mentioned contemporary as their favorite or one of their favorite styles of dance, and 4 out of 14 participants mentioned hip hop in their answer. Participants highlighted contemporary as providing an outlet to express themselves. For example, one participant wrote that contemporary dance allows them to “sit in some deeper emotions like sadness or anger and express [themselves] without words.” When describing their favorite aspect of dance, 6 out of 14 participants talked about the community and connections it fosters. For example, one participant wrote how “the love [they] have for dance and each other makes dancing together an even more synchronized and welcoming experience.” Several participants also mentioned the ability to be creative as one of their favorite aspects of dance. Feelings after a dance class Common answers to how participants generally feel after taking a dance class were accomplished, happy and inspired. For instance, one participant stated how class usually leaves them “feeling better about [themselves] after class even if [they] didn’t nail the combo or perform [their] best.” When asked to think back to the last time they took a dance class, 14 out of 14 participants had a positive takeaway from their experience. Participants used words like “thankful,” “proud,” and “content” to describe their feelings. Participants’ general reflections and specific reflections about the most recent dance class were overall similar to each other. Discussion The purpose of this study is to answer the question, “ How does participation in a dance class affect one’s mental well-being/mood?” The hypothesis was that participation in a dance class positively impacts one's mental well-being/mood. The study found a statistically significant difference in the average ratings of 4 different pairs of mood categories; “Happiness” was significantly greater than “Depressed,” “Tension” was significantly greater than “Calmness,” and “Happiness” was significantly greater than “Anger,” and “Vigor” was significantly greater than “Depression.” In addition, average ratings of moods before and after a dance class revealed a general trend of moods improving. These results combine to support the study’s initial hypothesis. The qualitative results add insight into why dance helps to improve mood. According to the participants’ survey responses, dance generally leaves students feeling inspired, proud of themselves, creative, and happy because of their enjoyment of the class. It is important to note that according to the survey, the participants were not reporting significant levels of anxiety or depression, and thus, the results of the study cannot be generalized to a clinical sample. It is also important to note that all dancers included in the study had been dancing for several years, which raises the question of whether the effects of the study would be more extreme for people who had never experienced a dance class before. Limitations There are several limitations to the present study that could have impacted the results. The study's sample size (N = 14) was rather small and limited, making it harder to be representative of and generalize results to a whole population. All participants came from the same dance studio, and the majority of participants identified as female. In addition, since the participants were required to self-report in the survey, they may have held back in their answers or provided information that was not 100% accurate. In addition, it is not clear from the present analysis whether a single dance class could improve mood or whether it was the experience of engaging in dance over time that benefited the individuals in the study. Future Directions The present study has many possible future directions. Since this study supports the notion that dance can improve mood, the results from the present analysis can be used as a basis for interventions that can help adolescents that are struggling with their mental health. Adolescents can be encouraged to participate in dance classes as an alternate method of coping with mental health issues. As the present study was predominantly female, a possible follow-up study could examine a group of non-female participants to see if the results correspond with those of the present study. Additionally, as the present study was made up of dancers, another follow-up study could examine a group of non-dancers and see how the results differ and whether the same benefits of dance are present for non-dancers new to the art form. Since all of the dancers included in the present study live in New York City and attend the same dance studio, another study could be conducted that includes dancers from various states/studios for an increased variety of experiences. Finally, a follow-up study that included clinically depressed or anxious participants would provide additional information as to how dance impacts mental health for those struggling with more severe symptomatology. Appendix Figure 1. Average Rating of each POMS Mood Category. Data were taken from 14 participants. Participants rated each mood category question on a scale of 1-5 (1 = not at all, 2 = a little, 3 = moderately, 4 = quite a bit, 5 = extremely). The graph shows the average rating for each mood category. Error bars show 1 standard deviation away from the mean in both directions. Table 1: ​ ​ Descriptive Statistics For Participants (N = 14) ​ ​ Description M SD Age 16.64 1.22 ​Hours of Dance per Week 12.46 ​5.9 Years of Dance Experience 11.29 ​3.45 Table 1. Descriptive Statistics For Participants Data from 14 participants. Participants input answers to each question in the survey, and answers were then analyzed and used to calculate means and standard deviations. Visit my website for more info! Read more from Michelle! Michelle Terry, Executive Contributor Brainz Magazine Michelle Terry is a Clinical Psychotherapist working out of a private practice in NYC. She is passionate about helping her clients thrive and live happier by positively addressing challenges and stresses that result from everyday obstacles, complex social and romantic relationships, school/work life imbalances and major life transitions. As a Solutions-Focused therapist, Michelle believes in establishing healthy and clear objectives, while working closely with her clients to develop a concrete plan to reach their goals. She is extremely dedicated to each and every one of her clients and derives such joy seeing them live their lives in a way that promotes the most social, emotional and physical happiness! References: Duberg, A., Hagberg, L., Sunvisson, H., & Möller, M. (2013). Influencing self-rated health among adolescent girls with dance intervention: a randomized controlled trial. JAMA pediatrics , 167 (1), 27-31. Connolly, M. K., Quin, E., & Redding, E. (2011). dance4 your life: exploring the health and well-being implications of a contemporary dance intervention for female adolescents. Research in Dance Education , 12 (1), 53-66. Ghosh, S. K. (2018). Happy hormones at work: applying the learnings from neuroscience to improve and sustain workplace happiness. NHRD Network Journal , 11 (4), 83-92. Harvard Medical School (2015). Dancing and the Brain. Retrieved from, https://hms.harvard.edu/news-events/publications-archive/brain/dancing-brain Jeong, Y. J., Hong, S. C., Lee, M. S., Park, M. C., Kim, Y. K., & Suh, C. M. (2005). Dance movement therapy improves emotional responses and modulates neurohormones in adolescents with mild depression. International journal of neuroscience , 115 (12), 1711-1720. World HealthOrganization (November 2017). AdolescentMental Health . Retrieved from, https:// www.who.int/news-room/fact-sheets/detail/adolescent-mental-health