Daniel Mirfield works with energy and looks at life beyond the conditioned reality we are consuming as we enter this world, allowing access to a deeper meaning of our life journey and purpose. Offering unconditional spaces that allow individuals to look within. Knowing only change happens when they are ready, one of the most difficult challenges is finding teachings that operate outside the fear-based reality. He knows that understanding energy provides a space that welcomes peace into people's lives. Daniel Mirfield, Life Coach Introduce yourself! Please tell us about you and your life so we can get to know you better.   For most of my childhood, I was outside or at the sports centre playing sports, I was never really interested in school. I felt at home being in nature and around animals, and I was extremely lucky growing up due to the amount of animals my Mum always had around. Anything from Geese, goats, horses, dogs, cats, and birds. One of my biggest passions is traveling, until recently I have only really traveled to the Western world countries; United Kingdom, Europe, New Zealand and Australia. In the last few years, I have participated in a few volunteering trips in Nepal and Indonesia and then another trip to Cusco, Peru. Travelling has always been good for my soul, meeting new people and learning about their cultures and their history. Experiencing their food and lifestyles. I am an old soul, spending time with my dog, exercising and being outside fills most of my days when I am not working. Although I have spent a few decades in the trade industry, I always enjoy having a few projects on the go.   What inspired your transition from a career as an electrician to offering spiritual healing services?   The transition from being an Electrician to a Spiritual Coach/Mentor was over a long drawn-out period, I experienced many stages of enlightenment and awakenings (Yes, there is a difference). It was not about any particular moment of inspiration but a transformation of purpose to get to a stage aligned with my journey and my soul calling so that I could guide others. Time is always our friend, it's about understanding the path we walk along.   How has your background in energy work influenced your approach to helping people recognize and manage the energies in their lives?   It hasn't, one of the divine principles is balance, when you look at anyone it's about looking at their soul. Not an ego or a fear-based reality. The ability to see someone for who they are means you are creating a space for healing and freedom to be present. Healing only starts when the individual is ready, and they have the empowerment to 'manage' their own energies. Guidance is never about taking control.   Could you share some insights into the role of ancestral DNA and karmic patterning in shaping our mental and emotional experiences?   It makes or breaks our journey in this lifetime, we are drowning in emotionally charged energies that previous generations have failed to recognise and understand. You carry problems and traumas within your embodiment while they are always influencing you. You can quite easily spend your whole life living someone else's experiences, believing they are yours. The transfer of energy is a very important topic. How do you guide individuals in connecting with their own unique identity and purpose through your teachings?   There are a few basic steps that can provide a window or an anchor for an individual to have some stability, away from our default stance that creates chaos and conflict with the mind and body. The difference between feelings and emotions is one of the essential first steps, I may do an article on it for your readers. But after that, we have energies such as spaces, projection, relationship with nature, and balance, plus many more topics that are relevant to our journey. It's an enjoyable journey when you are provided with the right guidance.   What have been some of the most transformative experiences for you on your journey as a healer?   I channeled my book (Seedling - The Journey to Inner Peace). I spent 9 months connecting to a source and putting the information down on paper. I kept it raw, and it's a journey of knowing what the energies mean to you. It's layered with advanced and beginner information. When we are healing, we never look at the meaning of the word but the energies behind them.   In your view, what is the importance of balancing logic with a deeper internal awareness in achieving mental peace?   Logic is a very small part of who we are, but we let it consume 100% of our reality. It starts with the place we call home. We have made the world so small that we are lost when we walk out the front door. If you could change one thing about your industry, what would it be and why?   We never look to change anyone, karma and the universe are always present. We only ever look to understand. Follow me on Instagram , and visit my website for more info! Read more from Daniel Mirfield

Lisa Hansen’s passion is empowering women to live confidently, intuitively, and authentically. She helps them shed self-limiting beliefs, overcome their inner critic, and reclaim the intuitive, wise voice that only comes from within.   She is the go-to guide for navigating life after a spiritual awakening. Drawing from her own personal journey and experience as a Certified Life & Mindset Coach, Meditation Guide, and Spiritual Teacher, she shows her clients how to become aware of the root causes of their struggles, transform their subconscious patterns, and feel empowered to go after the life they truly want to live. Lisa Hansen, Mindset and Life Coach Introduce yourself! Please tell us about you and your life so we can get to know you better.   I am so happy and honored to be here. Thank you! I am 55 years old and live with my daughter in this cute country town in the US. I have been a single mom for the majority of her life, and parenting has been the most transformational spiritual journey for me. People often refer to us as the Gilmore Girls, which I find so cute. We have two incredibly loving dogs, a rescue named Phoebe and a Golden Retriever named Isla. My daughter is looking at colleges right now, and that is a hectic, fun, and amazing adventure! She is beyond ready to fly, and I am the lucky one who gets to witness what she chooses to do with her life.  I have always had that entrepreneurial spirit. I was just born with it. I remember looking back at playdates, and I always had to be the teacher, the leader, and the boss! And yes, I was quite bossy back then! This innate spirit has stayed with me my entire life and has served me well. At age 29, I quit the corporate ladder route and started to explore my own path and my possibilities. This coincides with embarking on a spiritual path, finding my own authentic voice, following my intuition, and leading from the heart instead of the ego. Wow, I never put the two together until now. But yes, my thirst for paving my own way went hand in hand with my spiritual awakening. If something doesn't align with who I am authentically, then I won’t do it.   Tell us about your journey and what led you to become a Life and Mindset Coach. Was there a pivotal moment in your life that brought you to where you are today?   When I was a Holistic Health Practitioner for 16 years, I found people just felt safe around me. I tend to be quite grounded and present, so I believe that is what helped my clients feel comfortable and open up. I was naturally coaching people without realizing I was. People started calling me The Wise Woman. Even back then, I knew the wisdom wasn't coming from me. All I knew was I was present enough for the wisdom to come through me. To this day, sometimes words pop out of my mouth, and I’m even in awe!   Then, when I built a large team for over 14 years for my direct sales company, I found myself mentoring the independent business owners on my team rather than doing the sales part. It was just more of a natural fit, but it also created productive results. Somewhere along the way, that pivotal moment showed up. I had never even heard of a Life Coach back then, but as the way life always seems to go, a friend introduced me to a podcast from a respected Life Coach, and within moments, I knew I wanted to become certified. The universe simply showed up and said, yes, this is the next step on your journey. You know, that unquestionable, deep knowing that arises from within you? I’ve learned to follow that.   By going through the certification program, I quickly learned I still had a lot of work to do on myself. Even though I could mentor others well enough, I was still suffering internally from a lack of self-acceptance and self-love, and my inner critic was creating self-sabotage. This showed up in my life as procrastination, self-doubt, and over-eating. I knew that in order to help others on their healing journey, I needed to do the work on myself first. I spent that year deconstructing self-limiting beliefs and unhealthy patterns and learning how to tame my inner critical voice. I learned how to re-parent my wounded inner child and allow space for my inner wise, intuitive, and compassionate adult voice to emerge. This journey of self-discovery truly changed my life. I then knew I was ready to live out my true purpose of guiding other women to embark on their own journey to freedom. I truly believe a great coach has to be committed to doing the work on herself on a continuous basis.   What inspired you to focus on personal and spiritual development?   Ok, so you are going to really get to know me now. But I feel it’s important to share. I went through a very dark period in my late 20s. I was living on the West Coast and engaged to a man I had been dating for 7 years. When he announced he didn’t want kids, my entire world shook. Broken, fell apart, you know? We ended things, and I moved back home to the East Coast. I lost my way. I was depressed, suicidal, a recovering alcoholic, and a drug addict, and I had no idea how to handle my life. Some people call this the Dark Knight of the Soul period. I had hit rock bottom, and it was scary.   One night, as a self-described atheist, I started praying. Actually, it was more like begging. Just me telling the universe that if something didn't change, I was gonna die. I kid you not: suddenly, my entire bedroom filled with hundreds of these majestic sparkly lights. I was laughing through my tears and completely awestruck. That moment not only changed my life, it saved my life. For the first time, I believed in a powerful, mysterious source of divine energy. That beautiful gift was the start of my personal and spiritual journey, and I’ve never looked back.   Who have been your greatest mentors that have inspired your work?   Eckhart Tolle and Byron Katie, for sure, have had the most influence. Gabby Bernstein, Abraham Hicks, Brooke Castillo, Dr. Shefali Tsabary. Many others along the way. And this may sound cliche, but my clients. Every person you meet is your teacher, and I have learned something about myself through every relationship.   Who are the types of clients you most often work with?   I work with women who have the realization of just how exhausted their inner critic is making them feel. Deep down, they know they are meant for more and are aware that self-sabotage is going on, in one form or another. They are so hard on themselves. They beat themselves up over everything. They don't feel like they are enough or that they do enough. Whether it’s in their careers, in relationships, or in parenting, they don’t truly believe in themselves. And since that used to be me, I cannot only relate and have compassion, but also show them the way out - how to heal and transform. On the other side of growth is an empowered, wise, confident, loving, and compassionate inner voice that is just waiting to be revealed. That’s what I love to help others discover for themselves.   What kind of transformations or feedback have you witnessed from the clients you work with?   Again, this might sound cliche, but I don’t take any credit for the work my clients do. My job is to hold space and invite women to turn inward to begin to trust their own inner wisdom and guidance. But I am adept at holding that space and asking the right questions to prompt self-inquiry. And I toss in wisdom teachings too, of course! I’ll share with you some of the testimonials I have received over the years to help readers learn a bit more about me.   “Anyone can teach you the tactical strategies you need to know, but Lisa has changed my entire mindset about myself, my life, and my goals. She helped me rewrite old scripts that played on repeat in my head and limited my results. I will forever be grateful she came into my life and changed me so much. I am a different person.” – Carol   “If you’re looking for a Life Coach, Lisa is the one! She’s not the kind of coach that is going to tell you to think happy thoughts and you’ll feel better, she’s the kind of coach that is going to show you what you are creating for your own life. Sometimes I wondered if she was a mind reader she seemed to know me and what was going on without me having to say much! The work to change my inner critic was challenging, but so worth it. I now have a compassionate and empowering inner voice who has my back.” – Darlene   “Lisa taught me I am enough! exactly the way I am at this very moment as an individual, mother, wife, friend, sister, etc. Whenever self-doubt creeps in, I think of Lisa and it always gives me the strength I need to move forward with my goals positively and confidently.” – Julie   “There is no doubt in my mind that Lisa's coaching absolutely changed the course of my life. Her style of coaching doesn't just tell you what to do but gives you the tools to figure it out for yourself. To me that is invaluable. Thank you Lisa for helping me see that I had it in me all along and for never letting me give up on myself!” – Rose   As a mentor, what is your vision for empowering individuals who have embarked on their journey of personal growth and spiritual evolution, especially through working with you?   This is the perfect moment for this question! At this point, I am completing another coaching certification, this time in Conscious Parenting. This way of parenting is quite different from Traditional Parenting. A Conscious Parent has the desire to not pass on the dysfunctional patterns of shame, blame, anger, control, and disconnection. They yearn for connection with their children, feel ready to recognize them as sovereign beings, and want to put an end to passing down generational trauma, big or small. This transformation can only happen when we tend to our own inner childhood wounds and tame the voice of the inner critic. But my work is not the therapy of digging into and wallowing in the past. It’s about cultivating awareness of how our past has created patterns that continue to show up in our present relationships. From there we are able to break free from these patterns and end the cycle of passing them down through our children. My vision is to empower women to learn how to re-parent themselves through working with me. When we learn how to dissolve the voice of the inner critic, who is creating self-sabotage and doubt, the loving, nurturing inner voice can arise from within and emerge into the present moment. And when we learn how to live our life from that empowering, confident, authentic voice, our entire life is transformed. And we feel a deep sense of peace within.   Who inspires you to be the best that you can be?   Absolutely, my daughter. She has been my greatest teacher, my greatest awakener. She is wise, intuitive, and knows who she is. She has been the driving force behind healing my own generational trauma and negative mindset, which has provided me with the first-hand experience I needed to mentor others how to as well. She inspires me to keep learning and helping others and is a true light in my world. Ready to start your journey? Book a free call with Lisa!  Follow Lisa on Instagram , Facebook , and visit her website to get your free guidebook: How to Tame Your Inner Critic!  Read more from Lisa Hansen

Written by Susan F. Moody, Intuitive Business, Life, and Success Coach As a Life Mastery Certified Coach®, Susan integrates spirituality with practicality, guiding women to discover their unique Soul Goal™ and chart a personal path to success and happiness. Unlock your inner wisdom, align your heart with your mind, and uncover actionable steps that resonate with your authentic self. I have to admit I am one for keeping my feelings inside. To monitor and release my feelings based on how they may affect others. Most definitely an outcome of “nice girl syndrome”. (i.e. nice girls are sweet and don’t act out.) And I’ll admit sometimes I get so frustrated with the bottling up of these feelings that they sometimes release as anger. Loudly, explosively and always in private!! So eventually, my feelings do indeed come out. My question is now that they’re out, what the heck do I do with them? Ignore them? Act on them? Process them? And my answer is “it depends”. A personal struggle Opening up about emotions can feel like revealing a vulnerable side we'd rather keep hidden. The fear of being judged or disrupting the harmony we've carefully maintained can be daunting. I confess, playing the card of expressing emotions is a scary one for me. I've developed a knack for bottling up feelings, a skill honed through the lens of the "nice girl syndrome" – where niceness often means suppressing genuine emotions to keep the peace. The explosion of bottled feelings However, this seemingly composed exterior often conceals a brewing storm of emotions within. There are times when frustration reaches its peak, causing the tightly sealed lid to burst open. The outburst isn't a controlled, calculated display of emotions; instead, it's a loud, explosive release that only happens in private. It's as if I've built a pressure cooker, and when the steam finally escapes, it does so with intensity. Now that they're out: What's next? So, the question that lingers is, now that these feelings are out in the open, what do I do with them? It's a conundrum many of us face – the aftermath of an emotional eruption. Do we ignore the feelings and hope they fade away? Do we act on them, potentially causing more chaos? Or do we take the time to process them and understand their roots? The "it depends" dilemma My answer: "It depends." There's no one-size-fits-all solution to dealing with unleashed emotions. Each situation is unique, and the appropriate response may vary. Ignoring the feelings might provide temporary relief, but they could resurface later. Acting on them impulsively may lead to regrettable consequences. Processing them, however, allows for a deeper understanding and a more balanced response. Acknowledge and accept The first step after the emotional explosion is acknowledgment. Accept that the feelings are valid and deserving of attention. It's crucial not to dismiss them or belittle their significance. Whether it's frustration, anger, sadness, or a mix of emotions, acknowledging their presence is the foundation for meaningful self-reflection. Understand the roots Once acknowledged, take the time to understand the roots of these emotions. What triggered the outburst? Is it a culmination of long-suppressed feelings, or is it a response to a recent event? Identifying the source provides insights into patterns of behavior and allows for a more informed approach moving forward. Choose your response With a clearer understanding of the emotions, the next step is to choose a response. This decision- making process is crucial, as it determines whether the aftermath of the emotional release will be constructive or destructive. It's about finding a balance between expressing your feelings authentically and navigating the situation with a level head. Communicate effectively If the emotions involve someone else, effective communication becomes paramount. Express your feelings in a way that fosters understanding rather than exacerbating conflict. Use "I" statements to convey your emotions without placing blame. This creates a safe space for open dialogue and ensures that your feelings are heard and acknowledged. Practice emotional regulation To break free from the cycle of explosive emotional releases, consider incorporating practices that promote emotional regulation. This could include mindfulness exercises, journaling, or seeking professional support. Developing healthy coping mechanisms allows for a more proactive approach to managing emotions before they reach a boiling point. Embrace growth and change Ultimately, the aftermath of releasing bottled-up emotions presents an opportunity for personal growth and positive change. It's a chance to reassess how we handle our feelings and explore healthier ways of navigating the complexities of our emotional landscape. Embracing this growth mindset can lead to a more authentic and fulfilling life. The wise woman says The scary card of expressing emotions is one that many of us grapple with, especially when influenced by societal expectations or personal habits. The explosive release of bottled-up feelings is a natural consequence of this struggle, but the aftermath provides a valuable opportunity for self-discovery and growth. Instead of viewing the aftermath as a daunting challenge, see it as a canvas upon which you can paint a more authentic version of yourself. Acknowledge, understand, and choose your response wisely. Through effective communication, emotional regulation, and a commitment to personal growth, you can break free from the shackles of "nice girl syndrome" and embrace a more genuine and fulfilling way of navigating your emotional journey. Follow me on Facebook , Instagram ,  and LinkedIn , or visit my website  for more info! Read more from Susan F. Moody Susan F. Moody Intuitive Business, Life, and Success Coach Susan F. Moody, Wise Woman, is dedicated to empowering women to tap into their own inner wisdom and discover the power of intentional living. Along her personal journey, Susan became a wisdom seeker looking for ways to connect with the divine for inspiration and guidance. She started working with the I Ching, angel cards, wisdom cards, runes and pendulum work over 20 years ago and now offers these spiritual insight tools as an option to her clients. She has also developed a tangible technique, the Soul Goal™ finder, to help clients answer the contemplative question “Why am I here?”

Written by Shashikant Iyengar, Metabolic Health Coach Shashikant Iyengar is a Metabolic Health Coach from India, specializing in low-carb/ketogenic diets to help clients worldwide manage chronic health conditions, including the remission of type 2 diabetes, obesity, hypertension, and mental & neurological disorders. He offers personalized, evidence-based guidance to empower lasting health transformations. Cancer treatment has traditionally centred on methods like chemotherapy, radiation, and surgery. However, recent research indicates that metabolic strategies, particularly the ketogenic diet, may play a promising role in supporting cancer therapy. This low-carbohydrate, high-fat diet shifts the body’s primary energy source from glucose to ketones, potentially limiting glucose availability to cancer cells. This article delves into groundbreaking research from Dr Thomas Seyfried, Dr Nasha Winters, Dr Matthew Phillips, and author Sam Apple, alongside the role of the Glucose Ketone Index (GKI) in managing cancer through ketogenic protocols. The Warburg effect: Cancer’s metabolic weakness The Warburg effect, a concept pioneered by Otto Warburg, describes how cancer cells primarily use glycolysis for energy, even when oxygen is present. This preference for glucose-based metabolism reveals a unique vulnerability in cancer cells: their dependency on glucose. The ketogenic diet, by reducing glucose and promoting ketone production, aims to exploit this weakness. Ketones, unlike glucose, cannot be efficiently utilized by many types of cancer cells, thus potentially inhibiting their growth and survival. Dr Thomas Seyfried: Cancer as a metabolic disease Dr Thomas Seyfried, a leading figure in metabolic cancer research, posits that cancer is primarily a metabolic, rather than genetic, disease. His work, particularly in Cancer as a Metabolic Disease , presents evidence that restricting glucose and elevating ketone levels can “starve” cancer cells, slowing their growth while supporting healthy cells that can efficiently utilize ketones. Seyfried’s research has inspired clinicians to explore ketogenic dietary protocols as a complementary cancer treatment. Dr Nasha Winters: The terrain-based approach Dr Nasha Winters, a naturopathic oncologist, brings an integrative view to cancer care with her terrain-based approach, outlined in The Metabolic Approach to Cancer. She emphasises the significance of metabolic flexibility, inflammation reduction, and glucose limitation to create an internal environment less conducive to cancer. According to Dr Winters, the ketogenic diet is a powerful tool to manage blood glucose and insulin levels, improving patient resilience against cancer’s progression. Her work underscores the importance of individualizing the ketogenic protocol to fit each patient’s metabolic needs. Dr Matthew Phillips: Exploring ketogenic therapy in glioblastoma Dr Matthew Phillips has contributed significantly to research on the ketogenic diet as an adjunctive cancer therapy, particularly in glioblastoma—a highly aggressive brain cancer. His clinical trials have shown that ketogenic interventions may improve quality of life and even slow disease progression in glioblastoma patients when used alongside standard treatments. Dr Phillips’s studies suggest that the ketogenic diet’s ability to limit glucose availability and reduce inflammation may support neurological health and counteract cancerous growth in the brain, an area with limited treatment options. Sam Apple’s work: Cancer, insulin, and sugar Sam Apple’s Ravenous connects historical insights on cancer metabolism with modern scientific understanding of the link between insulin, sugar, and cancer. Building on Otto Warburg’s findings, Apple argues that high sugar intake and insulin resistance create an environment favourable to cancer. Elevated insulin and insulin-like growth factor (IGF-1) can stimulate cancer growth by promoting cell proliferation and reducing apoptosis. His work emphasizes that insulin resistance is not only a precursor to diabetes but also an independent risk factor for various cancers, including breast, colon, and pancreatic cancer. The link between insulin resistance and cancer Insulin resistance is strongly linked to increased cancer risk. Studies indicate that hyperinsulinemia and high blood glucose fuel cancer cell proliferation. A recent study in Nature  (Gallagher et al., 2020) demonstrated how insulin resistance supports cancer growth by activating pathways that promote cell survival. Another study in Diabetologia  (Saydah et al., 2019) found that insulin resistance significantly increases the likelihood of developing multiple cancer types. Addressing insulin resistance, therefore, is crucial not only for metabolic health but also as a preventative measure against cancer. Measuring the Glucose Ketone Index (GKI) in cancer For patients using a ketogenic diet in cancer therapy, tracking the Glucose Ketone Index (GKI) is a valuable tool to gauge metabolic status. The GKI is calculated as the ratio of glucose to ketone levels in the blood, offering a precise way to measure the body’s shift from glucose to ketones as the primary energy source. Studies suggest that maintaining a low GKI may correlate with a metabolic environment less favourable to cancer cell growth. Dr Seyfried’s work emphasizes that for therapeutic ketosis in cancer, an ideal GKI is typically below 1.0, as this reflects a state where glucose is minimized, and ketone availability is high. The ketogenic diet for insulin-resistant patients with cancer The ketogenic diet holds promise in both improving insulin sensitivity and reducing systemic glucose, which may create a metabolic environment less favourable for cancer. By managing blood glucose and insulin levels, the diet supports metabolic flexibility and inhibits the glucose-dependent pathways that cancer cells rely on. This dual role makes it an effective approach for cancer patients, particularly those with insulin resistance or metabolic syndrome, aligning with the work of Seyfried, Winters, Phillips, and Apple. Conclusion The ketogenic diet, with its ability to exploit the metabolic vulnerabilities of cancer cells, is emerging as a promising adjunctive therapy for cancer. As evidenced by the work of Dr Seyfried, Dr Winters, Dr Phillips, and Sam Apple, a focus on cancer metabolism may provide new pathways for managing the disease. Additionally, tracking GKI helps ensure patients are in a state of ketosis supportive of cancer therapy. While more clinical data is needed, the ketogenic diet offers a compelling approach for those with insulin resistance or other metabolic imbalances that increase cancer risk. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Shashikant Iyengar Shashikant Iyengar, Metabolic Health Coach Shashikant Iyengar is a prominent advocate for metabolic health in India, known for his expertise in low-carb/ketogenic diets. With multiple certifications in the low carb/ keto space & 35 years of pharma selling in Abbott & Pfizer, he brings a wealth of knowledge to his practice. He has co-organized India's 1st ever low-carb conference along with Anup Singh the pioneer of low carb in India. This conference called as Metabolic Health Conference has significantly influenced the country's approach to managing metabolic disorders. He actively contributes to educating the public & healthcare professionals via social media like Twitter, LinkedIn, Instagram, Facebook & conferences. He is a leading figure in the global metabolic health community.

Written by Valerie Priester, Master Business Mindset Coach Valerie Priester is an influential coach committed to supporting women entrepreneurs, with a focus on facilitating breakthroughs in both mindset and money. Having triumphed over some of life's most formidable challenges. Are you struggling with feelings of sadness and disappointment after the recent election results? You're not alone. Many individuals find themselves grappling with a range of emotions when the outcomes don't align with their hopes and expectations. The impact of an election extends beyond policies and leaders; it touches our personal values, future aspirations, and sense of security. These intense feelings can be overwhelming, making it challenging to focus on daily responsibilities or maintain a positive outlook. But remember, while you can't change the results, you can control how you respond to them. This article offers five actionable tips to help you navigate your emotions and move forward with hope and confidence. Understanding your emotions and disappointments Feeling upset when election outcomes don't align with your hopes is completely normal. Elections can significantly impact our sense of security, values, and vision for the future. Acknowledging these emotions is the first step toward healing. Suppressing your feelings might lead to increased stress and anxiety. Instead, take time to process what you're experiencing. Journaling or talking to a trusted friend can help you articulate your thoughts. Understanding the root of your disappointment sets a solid foundation for moving forward. Related: How to Be Vulnerable with Our Emotions Recognizing the risk of prolonged sadness It's important to be aware that prolonged feelings of sadness and disappointment can lead to depression. When negative emotions persist over time, they can affect your mental health, resulting in symptoms like persistent low mood, loss of interest in activities, changes in appetite, and difficulty concentrating. If left unaddressed, these feelings can impact both your personal well-being and professional life. Recognizing the signs early allows you to seek support and take proactive steps to safeguard your mental health. Don't hesitate to reach out to a mental health professional if you find it challenging to cope. Related: The Not-So-Secret Signs of Depression Focus on control It's important to distinguish between what you can and cannot control. While the election results are final, your response to them isn't. Concentrate on actions within your sphere of influence. This could mean advocating for causes you believe in or volunteering in your community. Channeling your energy into constructive activities can restore a sense of agency. This shift in focus helps alleviate feelings of helplessness. Remember, even small actions can lead to significant change over time. Connect with community Isolation can intensify negative emotions. Engaging with a supportive community offers comfort and new perspectives. Join groups or forums where you can share your feelings and listen to others. These interactions remind you that you're not alone in your disappointment. Networking with like-minded individuals can also spark ideas for collective action. Building these connections fosters resilience and encourages you to move forward together. Practice self-care Taking care of your mental and physical well-being is essential during this time. Engage in activities that rejuvenate you, such as exercise, meditation, journaling, or hobbies you enjoy. Self-care reduces stress and improves your mood, enhancing your ability to cope with challenges. Prioritize sleep and maintain a healthy diet to support your overall health. Remember, nurturing yourself isn't selfish—it's necessary for healing. Related: How to Start a Self-Care Journal Embrace future hope While the present may feel disheartening, the future holds endless possibilities. Reflect on your long-term goals and how you can contribute to positive change. Setting new objectives can reignite your passion and optimism. Consider the progress that can be made between now and the next election cycle. Embracing hope empowers you to look beyond current setbacks and envision a brighter path ahead. Related: The Bridge Between Where You Are And Where You Want to Be – Clarity And Courage You might be wondering, "How can I stay positive when I'm so disappointed?" or "What steps can I take to make a difference now?" Focusing on actionable steps and seeking support can help you navigate these questions. If you're ready to transform your disappointment into motivation and unlock your full potential, reach out to me today for a personalized Business Breakthrough Clarity Call . Together, we can chart a course toward a more hopeful and impactful future. Follow me on  Facebook , Instagram , LinkedIn , Twitter , and YouTube,  or visit my website  for more info! Read more from Valerie Priester Valerie Priester, Master Business Mindset Coach Valerie Priester is an influential coach committed to supporting women entrepreneurs, with a focus on facilitating breakthroughs in both mindset and money. Having triumphed over some of life's most formidable challenges, Valerie is driven by a deep passion to guide women in confidently establishing sustainable and profitable businesses while helping them achieve their greatest aspirations. As the visionary founder of Victorious Life Coaching LLC, Valerie has created a platform that provides comprehensive coaching services covering business, mindset, money mastery, and personal development. Her overarching goal is clear: to empower women to lead victorious lives filled with success and fulfillment.

Written by Francisco Mora Chirinos, Fitness and Wellbeing Specialist Francisco Mora Chirinos, founder of Rustiq Fitness, is an expert in personal training and athletic performance, specializing in functional fitness and long-term athletic development. With a holistic approach, he blends fitness, wellbeing, and farm-inspired training to help clients achieve peak physical and mental health. In recent years, fitness competitions have surged in popularity, with events like Hyrox, Spartan DEKA FIT, and ATHX Games attracting athletes of all levels. These so-called hybrid competitions offer a unique blend of strength, endurance, and functional fitness, appealing to those seeking a new challenge beyond the gym. The rise of these competitions signals a shift toward a more inclusive and dynamic fitness culture. But are they worth the hype? Let’s dive into what makes these events so compelling and whether they’re the right fit for you. 1. Unique challenges of hybrid competitions Hybrid fitness competitions combine endurance, strength, and functional fitness. These events test a wide range of skills, including Olympic weightlifting, endurance elements such as running, rowing, and cycling, bodyweight exercises, and functional movements like burpees, jumps, and throws, pushing participants to their limits. Unlike traditional bodybuilding or powerlifting competitions, hybrid events require a blend of speed, agility, and mental resilience. These competitions can be either individual or team-based. 2. Physical and mental demands These competitions challenge not only your physical capabilities but also your mental toughness. The workouts are designed to test your physical performance, resilience, and grit, with a scoring system that compares you to others of the same age and gender. In most cases, you can also compare your own results and strive to improve them. 3. Cost vs. experience value Participating in fitness competitions involves entry fees and may also include travel, gear, and sometimes specialized training. However, the experience, personal growth, and sense of accomplishment that you gain from participating are unique factors that are difficult to quantify. 4. Building community through competition One of the most rewarding aspects of hybrid competitions is the community. These events bring together like-minded individuals from different gyms and clubs who share a passion for fitness, creating an environment of camaraderie and support. Competing as a team adds yet another dimension to the experience, deepening connections with friends and fellow fitness enthusiasts. 5. Are you ready to compete? Hybrid fitness competitions are designed to be accessible and encourage participation from people of all fitness levels, but not every competition may be suitable for you. It’s essential to assess your current abilities and set realistic goals to determine if you're ready to take on the challenge. Frequently asked questions What kind of training is best for hybrid competitions? You will need a well-rounded training program that covers multiple fitness domains. Focus on strength training, particularly compound movements like squats, deadlifts, and presses. Incorporate endurance training, including running, cycling, and rowing, to improve cardiovascular fitness. Additionally, practice skill work by focusing on functional movements like burpees, box jumps, and kettlebell swings, as these are commonly used in hybrid competitions. What are the most physically demanding aspects of these events? The most challenging parts include cardiovascular endurance, such as running, cycling, or rowing, which can be grueling, especially when combined with other high-intensity tasks. Strength and power are also demanding, as many events involve heavy lifting or explosive movements. Finally, mental toughness is crucial, as participants must push through discomfort and maintain effort across a variety of physical tasks. Is the experience worth the financial investment? It depends on your goals and motivation. Most people who participate in fitness competitions feel a great sense of accomplishment and personal growth, treasuring the opportunity to be part of a supportive and high-energy community. However, the entry fees, travel costs, and additional expenses can add up. Are hybrid competitions welcoming to beginners? Many hybrid fitness competitions cater to all fitness levels, allowing first-time competitors to gain exposure to the events without needing to be elite athletes. Due to the supportive environment, these events often foster a community-oriented atmosphere where participants encourage each other. What’s the best way to prepare for my first event? Do some research to set clear goals and find a suitable competition that aligns with them. You may want to start small by choosing an entry-level event to get a feel for the competition environment. Seek expert coaching or join a group of people interested in competing to boost your confidence. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Francisco Mora Chirinos Francisco Mora Chirinos , Fitness and Wellbeing Specialist Francisco Mora Chirinos is the founder of Rustiq Fitness, where he brings together his passion for fitness, nature, and community. Originally from Venezuela, Francisco’s journey in fitness began with a love for movement and the belief in pushing both physical and mental limits. With years of experience in personal training and sports performance, he’s committed to helping others discover their strength—whether they’re athletes or just starting their fitness journey.

Written by Bronwen Sciortino, International Author & Simplicity Expert Bronwen Sciortino is an International Author and Simplicity Expert who spent almost two decades as an award-winning executive before experiencing a life changing event that forced her to stop and ask the question ‘What if there’s a better way to live? Taking care of your mental health doesn’t mean flipping your life upside down. When your days are already packed, it’s easy to think that improving your mental wellbeing is something you’ll deal with later. But you don’t need a dramatic change to see results. Sometimes, the most powerful changes come from the smallest steps. Think about how it would feel to carry a little less stress with you. To wake up not already tired before the day begins. The good news? There are practical ways to make that happen without an overwhelming commitment. I’m talking about adding a few simple steps that slide right into your daily routine. These steps don’t require extra time you don’t have—they’re easy and effortless, and they work. Your mental health is absolutely worth investing in, and now’s the best time. But it doesn’t need to be a heavy lift; small tweaks can have a lasting effect, and you don’t have to give up anything you’re already doing. These changes fit your life, not the other way around. Think about the power of tiny shifts  It’s like adjusting the direction of a ship by just a few degrees. At first, the difference seems small, but over time, it changes the entire course of the journey. That’s what these small steps do for your mental health. You don’t have to dedicate hours of your day to see progress. Just a few small changes can completely shift how you approach the challenges and pressures of daily life. The power lies in the ease. You don’t need to carve out time for self-care; it becomes part of how you live. And as you begin to see the benefits, you’ll find it easier to keep going. Because when mental health care fits seamlessly into your routine, it’s not a burden—it’s a natural part of your day that makes everything else feel a little lighter. 5 simple steps to boost mental health 1. Start your day with gratitude How you begin your day sets the tone for everything that follows. Starting your day by focusing on a few things you’re grateful for can shift your mindset from stressed to calm. Before you dive into your to-do list, take a moment to think about what’s going well. Maybe it’s something as simple as a good night’s sleep or having your favourite breakfast. This practice takes less than a minute but has a big impact on how you feel. Gratitude helps lower anxiety, boosts mood, and shifts your focus from what’s going wrong to what’s going right. It’s a small way to start your day on a positive note, making you feel more resilient and ready to handle whatever comes next. 2. Set boundaries for screen time Technology connects us, but it also drains our mental energy. Spending hours staring at screens—whether it’s for work or scrolling on social media—can leave you feeling overwhelmed and mentally foggy. Setting small boundaries for screen time helps clear that fog. Try setting a specific time to step away from screens each day. You can start small: maybe ten minutes in the morning or before bed. During that break, let your mind wander, stretch, or go for a short walk. The goal is to give your brain some space to recharge. Even small breaks help reduce eye strain, mental fatigue, and give you a moment to reset. Over time, these small actions help you stay focused and energized throughout the day. 3. Get outside for a short walk Sometimes, a change of scenery is all you need to clear your head. Going outside for a short walk—even if it’s just around the block—helps shift your mind out of stress mode. The fresh air, sunlight, and movement all work together to boost your mood and lower anxiety. As you walk, notice your surroundings. Feel the sun on your face, listen to the sounds around you. These moments of awareness help ground you and bring you back into the present. Walking is a simple way to shake off the mental clutter that builds up during the day. And the best part? It doesn’t take long to feel the effects. Just 10 or 15 minutes outside can refresh your mind and make you feel more clear-headed. 4. Schedule small moments of fun Life gets busy, and it’s easy to forget to have fun. But fun isn’t just for kids—it’s an important part of maintaining mental health. Make it a point to schedule small moments of fun and joy into your day. Whether it’s listening to your favourite song, playing a quick game, or spending a few minutes on a hobby you love, these little pockets of fun make a big difference. By sprinkling small, enjoyable activities throughout your day, you break up the monotony of work and responsibility. Fun lifts your mood, recharges your energy, and makes you feel more balanced. And the best part? It doesn’t take long to feel the benefits. Even just a few minutes of doing something you love can help reset your mind and bring a smile to your face. 5. Create a sleep routine Sleep plays a huge role in mental health. When you’re running on empty, everything feels harder. One of the easiest ways to boost your mental wellbeing is by prioritizing sleep. Set a bedtime and stick to it. Even going to bed 30 minutes earlier can make a big difference. A regular sleep schedule helps your body and mind recover. You’ll wake up feeling more refreshed and ready to tackle the day. Over time, consistent sleep reduces stress, improves focus, and helps balance your emotions. It’s a simple change, but the effects are profound. Life can get busy fast Life can get busy fast. But often, it’s the hidden time wasters—the constant distractions and mental clutter—that create the most stress.  What if you could save just 10 or 15 minutes from your day? Maybe it’s by putting your phone on silent, setting boundaries around your work, or creating a quick routine that helps you reset your mind. These aren’t huge changes, but they add up quickly. With that time saved, you can focus on boosting your mental health in ways that fit into your day. Whether it’s taking a quick breather, organizing your space, or simply pausing to collect your thoughts, these small steps work together to reduce stress and help you feel more in control. Once you cut through the noise and reclaim your time, you’ll find that the stress doesn’t hit you as hard. You’re not reacting to everything all at once anymore. Instead, you’re more intentional, more focused, and better equipped to handle whatever comes your way. These practical, easy strategies help you break free from the constant overwhelm and bring balance back into your life. Stress becomes something you manage, not something that manages you. Bronwen Sciortino is a Simplicity Expert, Professional Speaker and an internationally renowned author. You can follow her at her  website ; Facebook , Instagram ,  or LinkedIn . Read more from Bronwen Sciortino Bronwen Sciortino, International Author & Simplicity Expert Bronwen Sciortino is an International Author and Simplicity Expert who spent almost two decades as an award-winning executive before experiencing a life changing event that forced her to stop and ask the question ‘What if there’s a better way to live?’ Embarking on a journey to answer this question, Bronwen developed a whole new way of living – one that teaches you to challenge the status quo and include the power of questions in everyday life. Gaining international critical acclaim and 5-star awards for her books and online programs, Bronwen spends every day teaching people that there is an easy, practical and simple pathway to creating a healthy, happy and highly successful life. Sourced globally for media comment as an expert and working with corporate programs, conference platforms, retreats, professional mentoring and in the online environment, Bronwen teaches people how easy it is to live life very differently.

Written by Luke Whelan, Psychic Medium, Transformation Mentor Luke Whelan – Psychic Medium, Transformation Mentor. Utilising conscious living with universal understandings to bring and maintain sustainable growth in life. Providing accurate, valuable transformative readings and mentoring sessions via Lukewhelanpsychic.com . Many times often we encounter the reaction of disappointment. It could be when something goes wrong that you were working towards, quite often factors out of your control. Other times you are disappointed with yourself when stumbling you had vowed to achieve. Disappointment can be quite frequent in our lives in particular phases due to ourselves and externals like people and situations. Whatever the case, disappointment is an emotion many of us struggle to handle, especially in healthy ways. For many, it creates a snowball effect or ripple of the same feeling into areas and situations it didn't need to be. For old Luke? he was self-destructive. Disappointment would have been a catalyst for other feelings like unworthiness, self-hatred, anger, confusion, withdrawal, and self-destruction. To me, I would shut down and lock down to avoid any other sense of failure and disappointment. A deep-rooted cycle that took many years to step aside from while I worked out the base cause for it. Anything linked with vulnerability, rejection, criticism, and setbacks would trigger a comfort zone of drugs and drinking. A very detrimental comfort zone to have. I would avoid putting myself forward because I couldn't handle the feeling of things not working. So, the weight of disappointment is one that people sometimes avoid encountering. Wrapped in a comfort blanket of distraction, avoidance and defensiveness not realizing we seal our own failure when we avoid the experience of disappointment, a natural occurrence within and throughout our lives. (now of course, this isn't to say expect disappointment whenever you try anything but it is also a factor we can possibly experience when we do attempt to manifest or achieve something to enhance our lives). So, how do we handle it healthily? 1. Validating and accepting your emotions and the situation the way it is! So often we struggle to accept something the way it is. Not usually the thing we want, but the journey to get it; possibly due to the expectations in our mind. Struggling to move past our resistance and bringing in openness to adaptability and willingness to learn what is needed to make something a success. Nurturing your own emotional reactions, especially to disappointment (which quite frequently link up to childhood experiences or let-down or rejection) brings out our inner-child reaction of sulking and paddy-ing becomes a crucial skill. The ability to own how you feel (emotions are passing in nature, a signpost if anything) as well as accepting the result and/or situation for the way it is, is the first step to conjuring a path through, over, or around it to success. Acceptance will lead to facing with clarity what you need to without scattering or resisting the inevitable. Constructing a self-care plan as well as a physical plan is what works with this. 2. Journaling your thoughts and feelings When you grow accustomed to the process of journaling to declutter your inner-self, you will begin to notice you get a bigger-picture view of yourself and your reactions. But, you also get to look at your predicaments in a different manner than you would if it was kept within. This is a powerful healing technique, the main reason being you can discover then something is deeper routed as you link other times you reacted the same. Meaning it is a good cycle noticing practice that you can in a way, use as a therapy to uncover yourself. Making and healing links within the subconscious mind. Some prompts you could ask yourself: What has happened (without emotion) What has happened in terms of your emotions? How did you feel before, during, and after? What did/do you expect to happen? What could/can you of done differently? What was/is in your control? What was/is out of your control? What can you do (self-care-wise) to bring you peace/stability? What is your plan to deal with your situation? Is your plan in your scope of control? 3. Someone trustworthy to speak with Having a healthy, empathic as well as wise, and constructive support system that you can release and relax is important during times of disappointment, supporting you in finding balance. When you have that space to talk you have half your situation and feeling, like the world is taken off your shoulders as it helps give a healthy scope on life and self. Others really help you see from a different perspective, and provide constructive steps you wouldn't have when emotionally impacted/close to something., blinding you from solution. Some friends are great for comfort, some are great for emotional intelligence and others are good for plans. Meaning it pays to know who you're talking to about what. The advice don't take the advice of someone whose life you wouldn't want to live. If you find disappointment is a deep rooted cycle that you face time and time again. Dictating your actions and results in life be it personal, career, love. Hypnotherapy would be a great source of support in overcoming that cycle with much ease and assistance. Over the course of 8 sessions you will find yourself free, able to uncover and overcome anything through your powerful subconscious mind. Follow me on Facebook , Instagram , and visit my website for more info! Read more from Luke Whelan Luke Whelan, Psychic Medium, Transformation Mentor Luke Whelan is an amazing, accurate transformative worker. The owner of Luke Whelan Psychic. Due to his childhood obstacles and mental health challenges and addictions through his teens and early adult years. Luke started to learn manifestation during his depression episodes at 17/18 years old, which led him on a path of empowerment and alignment with his purpose. His readings focus on personal empowerment and have taken him around the UK working with many establishments. It's all about energy with Luke, universal consciousness, the soul, and growth is his forte.

Written by Dr. Veronica Powell, PhD, LPC, PC, Measures4Success, LLC With over 25 years in Behavioral Health, Training and Organizational Development, Dr. Veronica Powell, the 'Communication Doctor,' turned a personal trauma into a mission to revolutionize virtual communication. Imagine it is the year 2101, the dawn of the 22nd Century. As a grandmother of eleven grandchildren, I look into the future lives of three of my grandchildren born in 2024. In 2101, they would now be around 76 or 77 years old. They belong to a generation raised on stories of a time when six generations united in the fight to preserve democracy, creating a future that embraced shared humanity and the sanctity of life. These stories are told not just as history, but as a legacy, a reminder of the sacrifices made to uphold autonomy, peace, and mutual respect. In this article, we explore how trauma bonding , a phenomenon where individuals form deep emotional attachments to leaders who exploit their trauma, is shaping our society and influencing leadership (Aagaard, 2024; Carnes, 2016; Zoppi, 2023).  We explore how some leaders use their own traumas to build loyal coalitions, not for the greater good but to control and manipulate. This dynamic is examined through the lens of authoritarianism, toxic masculinity, and divisive ideologies, contrasting it with the paths of empathy, resilience, and genuine connection. As we navigate a world inching toward dystopian influences, the article calls on us to reflect on our values and the kind of legacy we want to pass on to future generations. Understanding trauma bonding Trauma bonding, a term coined by Dr. Patrick Carnes , is a psychological phenomenon where individuals form deep emotional attachments to someone who exploits, harms, or manipulates them (Carnes, 2016). This bond develops through cycles of abuse followed by brief moments of kindness or validation, creating a powerful but toxic dependency.  Trauma bonding often arises in abusive relationships but extends beyond personal dynamics, it can also emerge in political and organizational leadership. In these cases, leaders may use their own traumatic experiences, or those of their followers, to establish loyalty and foster a sense of shared suffering ( Zoppi, 2023 ). In trauma-bonded relationships, the abuser alternates between providing comfort and inflicting harm, creating confusion and deepening the attachment ( Seitz-Wald et al., 2024 ). Followers in these relationships may rationalize or even defend the leader’s harmful behavior, believing it is justified by shared values, resilience, or a common struggle.  Over time, followers become more invested in the relationship, finding it increasingly difficult to separate themselves from the leader, even when the leader’s behavior becomes toxic or manipulative. Examples of trauma bonding in leadership In the context of leadership, trauma bonding can manifest when leaders use their own past hardships as a tool for emotional manipulation. Here are some ways this can play out : 1. Exploiting personal hardships A leader may frequently share stories of past struggles or betrayals, framing themselves as resilient underdogs who have overcome adversity. While this might seem relatable or inspirational, these leaders often weaponize these narratives to engender loyalty. Followers begin to view the leader as someone who truly understands their pain, creating a sense of shared identity.  For instance, a leader who has faced personal or professional “persecution” might portray themselves as a martyr, rallying followers who feel similarly marginalized and promising to “fight” for them against perceived enemies. 2. Creating an “us vs. them” dynamic Trauma-bonded leaders often manipulate followers by identifying a common enemy or scapegoat. By framing outside groups as threats to their shared “cause,” the leader heightens followers’ sense of fear and loyalty. In this way, followers are conditioned to feel that the leader is their only source of protection.  This dynamic keeps them attached, believing that their safety or identity depends on allegiance to the leader. Leaders in authoritarian regimes, for instance, may emphasize external threats or demonize certain social groups, reinforcing followers' dependence on their protection and guidance. 3. Using intermittent validation Trauma-bonded leaders frequently switch between praise and punishment to maintain control. They might reward loyalty or obedience with fleeting approval, then quickly withdraw it, keeping followers emotionally off-balance. This unpredictability fosters a constant need for validation, making followers more vulnerable to the leader’s influence.  For example, a corporate leader might publicly praise employees for loyalty one day, only to criticize or undermine them the next. This cycle of inconsistent validation reinforces followers’ need to stay close to the leader in hopes of receiving approval. 4. Presenting as “saviors” of a cause Leaders who engage in trauma bonding may position themselves as the sole solution to followers’ problems or anxieties. They portray their mission as a battle against overwhelming odds, emphasizing that only through their guidance can followers find security, respect, or validation. Followers then align their personal struggles with the leader’s mission, even when the cost is their autonomy.  For example, in political movements  followers might rally behind a leader who claims they are “the last hope” against a corrupt or immoral system, willing to overlook the leader’s flaws or transgressions in pursuit of the shared goal. Through these tactics, trauma-bonded leaders manipulate followers’ wounds as tools of control, embedding themselves deeply within their lives. Rather than fostering healthy bonds based on trust and mutual respect, they create a toxic allegiance fueled by dependency, fear, and conditional approval. Recognizing these patterns is critical for individuals and society, especially as we consider the type of leadership that will guide us forward. Trauma bonding and authoritarian leadership An authoritarian leader  is someone who relies on absolute control, demanding loyalty and obedience from followers while discouraging independent thought. This leader often exhibits a need for power, dominance, and control over others, employing rigid structures and top-down commands.  Unlike leaders who encourage collaboration, authoritarian leaders seek to be the sole authority, promoting a dependency that keeps followers bound to them. They   cultivate a climate of fear  or regard, where questioning their decisions or ideology is discouraged or punished (Singh, Sengupta, & Dev, 2019). In trauma bonding, such leaders with authoritarian tendencies leverage their own trauma narratives to create a shared sense of pain and resilience. By selectively disclosing personal struggles or past betrayals, they frame these experiences as evidence of their strength and relatability.  This disclosure is not an act of genuine connection but a calculated tool to draw followers into a dependency loop . Followers begin to see their leader’s survival as a symbol of hope and align their own unhealed wounds with the leader’s narrative. However, rather than promoting healing, this bond traps followers in cycles of fear and loyalty, with the leader continually reawakening their followers’ traumas to maintain control. Patriarchy, toxic masculinity, and the weaponization of trauma Patriarchy  is a societal structure in which men hold dominant roles and authority in political, social, and economic spheres, often leading to the marginalization of women and other groups. It privileges certain masculine ideals, such as control, power, and dominance, over empathy, cooperation, and emotional openness.  Toxic masculinity , a byproduct of patriarchy, is a repressive view of manhood that emphasizes aggression, emotional stoicism, and dominance as measures of masculinity. This framework labels emotional vulnerability as weakness, discouraging traits like compassion, empathy, or cooperation, and instead elevates traits associated with power and control. Authoritarian leaders operating within these frameworks prize dominance, often portraying their own traumatic experiences (real or exaggerated) as symbols of their resilience and authority. Followers, in turn, see this display as strength, gravitating toward the leader as a figure who has endured and overcome, an antidote to vulnerability. These frameworks create environments where compassion, empathy and emotional understanding are not only undervalued but actively exploited as weaknesses. However, such leaders weaponize trauma  not to connect with followers empathetically but to manipulate their fears. They exploit societal fractures around race, gender, or class, projecting their own struggles onto larger group dynamics and attributing blame to perceived "others."  By casting their trauma as inflicted by outsiders or opposing groups, these leaders reinforce distrust within their following, consolidating loyalty based on a shared sense of threat, grievance or hate. This structure perpetuates harm rather than healing, embedding followers in a cycle of dependency and reinforcing a loyalty defined by fear and hostility toward those outside the leader’s influence. From blank slates to bonded loyalties We all begin life as blank slates, untouched by biases, divisions, or the patterns of thought that shape us as adults. Imagine holding a newborn, entirely open to the world, free of hate, prejudice, or even concepts of right and wrong. None of us knows what kind of person that child will become or what beliefs will take root. Will they grow to embrace love, compassion, empathy, and respect for others, or will they fall into patterns of division, hostility and hate? This uncertainty can be both awe-inspiring and terrifying, as each child carries the potential to either heal or harm our society. Our families, communities, and experiences profoundly shape us, and often, shared traumas  or inherited biases  steer us toward different paths. Some of us, through our hardships, cultivate compassion, empathy and a desire to uplift others, striving for inclusivity and equity. For others, these same traumas can instill resentment or a longing for control, becoming fuel for divisive agendas and the manipulative allure of authoritarian leadership. Trauma bonding in leadership turns followers’ wounds into weapons, creating a toxic allegiance that perpetuates harm rather than fostering resilience or healing. Reflections on the 2024 US election and the deepening divides The recent US election  exposed painful divides within our society, on issues that should unite us but instead highlight our differences. Beyond the rifts over gender and bodily autonomy, other fault lines have become glaringly visible: racial inequality, economic disparity, educational access, healthcare, immigration, climate action, and even our foundational beliefs about justice and shared values. These issues, rather than drawing us closer, have become battlegrounds for divided perspectives fueled by divisive leadership. As a woman, I am particularly disheartened by the erosion of rights I once believed were secure, such as those concerning bodily autonomy and personal freedom. This growing divide between my values and the nation’s direction has intensified my resolve. Though disillusioned, I am more motivated than ever to stand against these shifts and to advocate for a future where collective freedoms, equality, compassion and humanity are upheld. Using life languages™ to counter trauma bonding in leadership To navigate this fight for democratic values, I rely on my understanding of Life Languages™, a transformative communication framework developed by Fred and Anna Kendall (Kendall & Kendall, 2019). Life Languages™ categorizes communication styles into three main areas—Action, Feeling, and Thinking, helping individuals understand their unique communication styles and those of others, fostering empathy, connection, and respect in interactions. Comprised of seven distinct communication styles, known as "Life Languages", the framework empowers people to better relate to one another, recognizing strengths, emotional needs, and potential communication gaps. For those who learn and apply it, Life Languages™ can become a powerful tool for building bridges, enhancing leadership, and driving positive change. Each category of Life Languages serves a specific purpose: Action languages: Mover and Doer, focuses on practical, results-driven communication. Feeling languages: Influencer and Responder, centers on emotional expression and relational engagement. Thinking languages: Shaper, Producer, and Contemplator, involves analytical, strategic, and reflective communication. For me, this framework provides critical self-awareness as I navigate complex interactions where toxic bonding can distort loyalties and values. My dominant Life Languages, Contemplator (a Thinking language) and Responder (a Feeling language), equip me with analytical thinking and empathetic engagement, essential tools in fostering understanding and shared values. Meanwhile, my lower scoring "survival or trauma languages," such as Shaper, Doer, and Mover, remind me of areas where I must push beyond my comfort zone to actively counter divisive rhetoric and resist alliances based on fear. This awareness strengthens my commitment to fostering dialogues that uphold collective freedoms and mutual respect rather than submission to authoritarian influence. Embracing equality in life and death Life’s inevitable end is a reality we all must face. Regardless of how we live or what we believe, death strips away the layers of distinction we cling to in life. A military cemetery provides a profound illustration of this truth: it is one of the most diverse resting places, where rank, wealth, race, and creed no longer matter. Here, in the stillness of death, all are equal, each individual resting side by side with no division or hierarchy.  This sobering reality reminds us of what truly matters, our shared humanity and the choices we make to either unite or divide ourselves in life. Knowing that we will all meet the same fate, shouldn’t we strive for unity, respect, and compassion for one another while we still can? Conclusion and call to action As we stand on the threshold of an uncertain future, we must ask ourselves: what kind of world do we want to pass down to the next generations? With over 8.2 billion  people on Earth, our world is inherently bountiful, capable of sustaining each of us without scarcity or deprivation. Yet, it’s power, greed, and corruption that create the divisions and inequalities we see today, tearing at the fabric of our shared humanity. We can have healthy disagreements and differing beliefs, and these differences, when rooted in respect, can strengthen us. However, when manipulated for control, they fuel fear, hate and fracture society, threatening the values of empathy, unity, and mutual respect.  Trauma bonding in leadership, where loyalty is gained through fear and manipulation, poses a serious threat to these values and our democratic foundations. Recognizing and breaking free from such toxic bonds is essential if we hope to cultivate a world where every voice is valued, and each person’s dignity is respected. Ultimately, we are all reminded of life’s inevitable end. The military cemetery, a place where people of all ranks, races, and beliefs lie side by side, illustrates this profound truth. In death, there are no divisions, only unity in the soil we share.  Let’s strive to bring some of that peace into our lives while we’re still here. Now is the time to reflect on where we place our loyalties. Will we allow fear and division to govern our choices, or will we commit to a future built on inclusivity, empathy, and shared purpose? To begin this journey of self-awareness and connection, I invite you to explore Life Languages™ by taking the Free Life Languages Mini Profile . This tool can be a powerful first step in understanding ourselves and others, helping us bridge divides and foster meaningful, respectful relationships. Together, let’s work toward a society where every individual’s voice is honored, creating a legacy of peace, autonomy, and shared humanity that will guide generations to come. A note of thanks and disclaimer Thank you for taking the time to engage with this article. I hope it has offered valuable insights into the phenomenon of trauma bonding in leadership and the complex dynamics between leaders and followers. This article aims to shed light on these issues to foster greater understanding and awareness. Please note that the views expressed in this article are my own and do not necessarily represent the views of Brainz Magazine. This article is presented solely for the purpose of providing insight and understanding into the impact of trauma bonding in leadership dynamics. Follow Dr. Powell on Facebook , LinkedIn , Instagram and visit her website for more information. Read more from Dr. Veronica Powell Dr. Veronica Powell, PhD, LPC, PC, Measures4Success, LLC With over 25 years in Behavioral Health, Training and Organizational Development, Dr. Veronica Powell, the 'Communication Doctor,' turned a personal trauma into a mission to revolutionize virtual communication. As the Owner of Measures4Success and an Independent Certified Life Languages Communications Coach, she's a dynamic force equipped with diverse skills, including those of an Industrial Organizational Psychologist, Licensed Professional Counselor and Clinical Trauma Professional, among others. Shifting from the "Therapyroom" to the digital "Courseroom," she guides others through her online platform, M4S Academy, to transcend digital barriers and achieve personal and professional growth. References: Aagaard, P. (2024). Trauma-bonding political movements. Cambell, K. (2023, December 01). The Elon Musk interview: Trauma’s impact on leadership. Carnes, P. (2016). Trauma bonds . Cherry, K. (2023, June 27). What is autocratic leadership? Kendall, F. & Kendall, A. (2019). Communication IQ: A Proven Way to Influence, Lead, and Motivate People. Life Languages™ International. New Kensington, PA: Whitaker House. Kruse, M. (2019). The final lesson Donald Trump never learned from Roy Cohn - Politico magazine. Logis, R. (2024, August 29). From MAGA to Harris: Why I decided to leave the chaos of Donald Trump’s party behind | Opinion. Morin, A. (2024, June 24). What is toxic masculinity? NBC News. (2024). Decision 2024 exit polls. Renoux, M., Goudeau, S., Alexopoulos, T. et al. (2024). The inherence bias in preschoolers’ explanations for achievement differences: replication and extension. npj Sci. Learn. 9(10) . Seitz-Wald, A., Gomez, H. J., & Korecki, N. (2024). How Trump won — and how Harris lost — the 2024 election. Singer, J. (April 10, 2019). Toxic Patriarchy (Part I). Singh, N., Sengupta, S., & Dev, S. (2019). Toxic Leadership: The Most Menacing Form of Leadership. Stern, A. (2023, January 11). Bonding over shared trauma isn't trauma bonding. Worldometer. (2024). Current world population. Zoppi, L. (April 25, 2023). Trauma bonding explained.

Written by David Balfe, Yoga Coach From DJ booths to yoga mats, David Balfe's journey blends movement, sound and discipline for personal growth and self-mastery. Founder of Dragn Yoga Coaching, he offers dynamic yoga teaching with the serenity of breathwork and meditation, empowering individuals to master stress and unlock their potential. In the hustle and bustle of daily life, it is easy to get swept away in the currents of habituation, spending 90 to 95% of our days in a state of unconsciousness as if on autopilot. The mind, besieged by external influences from social media to societal expectations, is constantly hijacked, causing feelings of fragmentation and disconnection from the present moment. Meditation offers a proven antidote to the pressures of modern life, alleviating stress in both the body and mind. This article explores how meditation can help you achieve a balanced state of well-being. Understanding stress and its impact on the body and mind The dictionary definition of stress states that it is “a state of mental or emotional strain or tension resulting from adverse or demanding circumstances.” Humans as a species have evolved to require a certain degree of stress in our lives. It is intrinsically linked to our detection and response to threats. It motivates us to act in response to daily life and the challenges that may arise. The science of stress When you face a stressful situation, the hippocampus, the part of the brain responsible for the formation of memory and the detection of threats, sends signals to your amygdala. The amygdala acts as the brain’s alarm bell, creating a strong response to emotionally challenging situations or negative stimuli. When this alarm bell goes off, a chain of events occurs in the brain, preparing the body to respond. The sympathetic nervous system (SNS) fires up, flooding the bloodstream with stress hormones. Epinephrine increases the heart rate, pumping more blood around the body. Norepinephrine forces more blood into major muscle groups. In the lungs, the bronchioles dilate, increasing gas exchange and preparing us to fight or to take flight. Cortisol continues to stimulate the Amygdala, further firing up the SNS and activity in the hypothalamic-pituitary-adrenal axis (HPAA), producing more cortisol. This, in turn, suppresses activity in the hippocampus, which normally acts to inhibit the Amygdala. This chain reaction inhibits other bodily systems such as reproduction and digestion, intensifying emotions as the brain mobilises the response to the perception of threat. This arousal further stimulates the amygdala, compounding the reaction to stressful stimuli. This response can lead to strong feelings such as anger, fear or anxiety. Humans have developed this response in the brain for good reason as a survival mechanism and to manage emergencies. Conversely, it acts as a motivator when we display passion or enthusiasm for something we enjoy. The stress response cycle Problems begin to occur when this stress response is left unchecked and is repeatedly triggered. Modern life can set us up for this stress response cycle and many people live with a constant simmering of the SNS/HPAA system. World events, the overload of social media, financial and family pressure, illness and bereavement and work-related issues can leave us in a loop of chronic exposure to stress. These lead to increasing levels of stress, becoming stuck in an ever more triggering spiral that can be difficult to escape. The mind tends to latch onto negative thoughts and emotions, fuelling a cycle of worry, anxiety, and self-doubt. This neurotic thinking can hijack attention and perpetuate a state of mental distress. You may find yourself ruminating on past mistakes and hurt feelings, or catastrophising about future events, leading to a sense of overwhelm and paralysis. Breathing's impact on stress and the nervous system The SNS is one part of the Autonomic Nervous System (ANS), which also comprises the Parasympathetic Nervous System (PNS) and the Enteric Nervous System (ENS) (which regulates the gastrointestinal system). The PNS and the SNS act in harmony with one another. PNS activation is associated with the normal resting state of the body, brain and mind. The PNS helps you to act and think clearly, keeping a cool head in stressful situations. It also quietens the mind and fosters feelings of tranquillity, which is supported by contemplative practices such as meditation. Balancing the nervous system: To maintain a state of balance you want to aim for a state of PNS arousal. This creates a baseline for a sense of calm and ease. This is countered with mild SNS activation for enthusiasm and wholesome activity. Countering this further, is the occasional SNS spike to deal with demanding situations that may arise. Breath awareness and control: Taking 5 long, slow, deep breaths activates this SNS / PNS arousal. The inhale activates the SNS, while the exhalation (particularly an extended exhale) activates the PNS. This is both energising and relaxing, moving the activation back and forth in a gentle rhythm. It creates a sense of centred alertness, which is the essence of sustainable performance. The SNS acts as the peddle while the PNS acts as the brake. Cultivating present-moment awareness and self-discovery At its core, meditation involves paying attention to bodily sensations, the breath, the mind and our environment, bringing you into present-moment awareness. It is a path of self-discovery, shifting perspectives, altering behaviour patterns, recognising the things that do not serve your highest good. The meditation practice involves engaging with what the mind presents and choosing how to respond, whether to react or to respond thoughtfully. The challenge lies in continually returning to concentration and present-moment awareness, committing to regular practice and adjusting expectations around challenges. Meditation practice is grounded in 3 essential elements Concentration The ability to focus the mind on a single object or task. Enhances mental clarity and stability. Techniques like breath focus or mantra repetition help develop concentration. Mindfulness Non-judgmental awareness of the present moment. Allows insight into the nature of thoughts, emotions, and sensations. Observing thoughts, feelings, and bodily sensations without attachment or aversion. Effort  The sustained and balanced application of energy towards practice. Maintains consistent practice and overcomes obstacles. Cultivating diligence and perseverance in meditation. Practical steps to incorporate meditation into daily life Breath awareness and breath focus is one of the fundamental preparations for beginning a meditation practice. To quieten a busy mind, you use the breath as an anchor for your concentration in meditation. Create a comfortable space that is free from clutter. Find a comfortable seated posture where the spine is erect and the body is comfortable so that you may breathe without restriction. Breathe with light, slow and deep measured contractions of the diaphragm. Breathing through the nose, you can tune in to the sensations of the breath. Start by raising awareness of how you are breathing. Notice where the breath is most felt in the body, where it originates, the texture of the breath, the length of each inhale and exhale, whether the breath has a sound, and how it flows. As the mind naturally starts to wander, gently guide it back to the awareness of the breath. Gradually deepen your focus on the awareness of your breath and the turnings of the mind. Continue to guide your attention back to the awareness of your breath each time your mind starts to wander. Relax your effort as you cultivate feelings of present-moment awareness, acknowledging thoughts and distractions without judgement or attachment. Begin with 5 to 10 minutes per day and over time extend your practice as your focus develops. Do not be discouraged by a distracted mind In the beginning, it is crucial not to be overly ambitious, acknowledging and accepting distractions during practice. Observing thoughts without chasing, judging, or attaching to them helps develop the ability to remain present. Over time and with consistent practice, your mindset will shift, responding to situations in a less reactive manner. By sitting with your experience and taking light, slow, deep breaths, you cultivate a better understanding of who you are. This understanding starts small and builds over time. Staying curious and open to whatever comes up for you will reduce the chances of becoming complacent in your practice . The benefits of regular meditation practice Eventually, the activities of the mind begin to recede, sustaining meditative concentration and focus for longer periods without interruption. As the mind quietens, stressful feelings begin to dissolve. You gain a sense of perspective from the threats that your mind perceives. The alarm bells in the brain begin to quieten, and over time, you become less easily triggered. This gives rise to greater activity in the pre-frontal cortex (PFC) region of the brain. Promoting a greater sense of ease and clarity leads to better decision-making, particularly in your response to stressful triggers. Consistency is key It is essential not to use meditation solely for crisis management. Consistent practice prepares you for challenging times, like weaving a parachute before needing it rather than during an emergency. You do not want to weave a parachute as you are jumping out of a plane. You prepare yourself for the worst, hoping for the best while having fun along the way. You will discover that meditation is not a practice of bypassing your challenges. It enables you to consciously lean into and engage with them in a productive way that allows you to move through them and not be overwhelmed by them. Conclusion Practicing breath control, breath awareness, and breath-led meditation is a highly effective tool for balancing your response to stress. In conclusion, the benefits of meditation may be summarised below: Reduces emotional reactivity. Promotes emotional self-regulation. Balances the stress response of the nervous system with rest and digestion. Increases the ability to manage mental and physical discomfort. Reduces worry, anxiety, and emotional distress. Develops mental stability and resilience. Improves clarity, focus, and concentration. The positive effects of meditation are easily integrated into daily life through the development of greater self-awareness. Start your journey today Embark on your journey to inner peace and clarity today. Join me for personalised yoga, meditation breathwork and mindset coaching designed to transform your stress into strength. Book a discovery call with me today . Break free from the cycle of stress and anxiety to venture onto your path to a balanced and empowered life. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from David Balfe David Balfe, Yoga Coach David Balfe's journey from DJ booths to yoga mats is a fusion of rhythm and sound, movement and mindfulness for personal growth. As the founder of Dragn Yoga, he integrates the discipline of Muay Thai with the serenity of yoga, breathwork, and meditation, offering a unique approach to stress management and self-mastery. David's mission is to empower individuals to unlock their potential and embrace personal growth. His work blends movement and mindfulness to develop strength and inner peace.

Written by Jeff Moore, Leadership Coach Jeff is the CEO of Moore Leadership LLC. He helps business leaders build championship companies by cultivating Strivership, an ethic of continuous improvement based on the origin of competition: 'to strive together.' “We’re living in ‘Liquid Times.’ Our environment is in a constant state of change, operating without fixed, solid patterns. We must learn to adapt our beliefs so that we are able to ‘walk on quicksand,’ adapting constantly to rapid change. We can no longer rely on the beliefs that were a feature of our relatively stable and more certain past.” Colin Strong No one understands how to ‘walk on quicksand’ better than Tony Capasso. Our unstable, disruptive economy is a world of ambiguity. There are no “fixed, solid patterns” to guide people. Tony has an impressive track record putting together teams built for these “liquid times.” He understands what qualities workers must possess to thrive in ambiguity. These qualities align with Thomas Friedman's discovery while researching Reid Hoffman’s “The Startup of You.” Friedman reported that employers are looking for “people who can invent, adapt, and reinvent their jobs every day.”   The “Startup of You” was written back in 2012, and Tony Capasso has been building teams that thrive in “invent, adapt, and reinvent” mode for at least that long. It’s 2024, and hiring and retention rates continue to lag! The problem? While companies are fully aware of the disruptive economy they’re operating in, they still struggle to effectively deal with it. This disconnect was revealed in a 2009 IBM Global Study. 1500 CEO’s were asked to describe the biggest challenge they were facing. To the surprise of many, instead of citing a corporate go-to like management discipline, they said their most daunting challenge was “successfully navigating change in an increasingly complex world.” However, after correctly assessing the challenge, they seemed to be at a loss as to how to confront it!!   This disconnect persists in 2024 because executives continue to identify the wrong people to navigate. At the core of this misidentification is the notion that every problem must be solved in a way that is tangible and measurable. This causes them to view people as resources on a spreadsheet. The goal is to maximize the output that can be derived from human resources? When making decisions about hiring, the question becomes, “What does the data tell us about which job candidate is most likely to produce tangible results?”   The problem with this thinking is that humans are messy, complicated beings. They cannot be (intrinsically) motivated through actions that are “tangible and measurable.” The mere thought of this notion makes data-obsessed executives very nervous!   Tony understands that finding the right people requires focusing on the intangibles, the qualities that drive people to “produce tangible results.” He recruits Strivers, people who embrace Strivership, an ethic of continuous improvement based on the origin of ‘compete’, ‘to strive together.’ The essence of what it means to compete has become grossly distorted in our current results-obsessed culture. Competing was never meant to be a strictly zero-sum endeavor. The modern definition “to outdo another” is a better fit for the term “cutthroat.” Strivers are driven by a purpose that transcends winning. They understand that you can’t control outcomes. You can only put yourself in the best position to achieve (or exceed) outcomes and this is done by focusing on what goes into winning.   Strivers excel in rapid-change environments because they build healthy competitive relationships. The most important relationship they build is their Relationship to Self. Strivers understand that every action they take begins with this internal conversation. They thrive when challenged to move out of their comfort zone and persevere while tackling difficult issues that require unconventional problem-solving. Instead of looking outward to manage their brand, they look inward and decide to lead. Achieving a goal is like passing a milepost in route to a destination they never expect to reach. They use the momentum from achieving a goal as motivation to take on the next challenge. They are always reaching beyond their grasp. Strivers are never satisfied with who they have become. They are driven by what they can become.   Strivers also demonstrate a competitive relationship with the team. They’re always thinking, “What can I bring to the team?” instead of ”What can the team do for me?” Strivers demonstrate support for their teammates, but not with a torrent of empty, obligatory way-to-go’s to simply ‘get along.’This creates a sense of harmony that’s superficial at best. Strivers support teammates by demonstrating a willingness to challenge them and to be challenged by them. They’re also committed to communicating directly with them when a serious personal issue arises because triangulation is a disease! This approach engenders respect. When there’s a commitment to earning respect, a more meaningful kind of harmony evolves, one that creates an unbreakable bond.   Tony believed that unless everyone in a company was prepared to ‘walk on quicksand' the company would eventually get swallowed up by it. Unfortunately, his perspective wasn’t always shared by others. He watched colleagues who were Strivers gravitate toward hiring Arrivers, candidates they called “A Players.” Arrivers hesitate to “reach beyond their grasp” because success must always be within clutching distance. They’ve arrived at a tangible level of success. They’re afflicted with Results Obsessive Compulsive Disorder (R.O.C.D). Any result that will enable them to compare favorably will do. They work feverishly to promote who they have become. It’s all about embellishing and protecting their personal brand.   In one of the startups that Tony was involved with, there was a particularly strong movement to hire Arrivers. The company had developed a product that was ready to go to market. Tony had to build a sales team quickly. He wanted to hire Alan, who he knew from his previous company. Alan didn’t have as much experience as others, but Tony identified him as a Striver. His colleagues were pushing him to hire Bill, a veteran of the sales industry. They promoted Bill as someone who would “turbocharge” the sales team. “He’s killing it in his current job,” they said. “He’s the complete package!”    Tony was skeptical. He had Alan take my Strivership Quotient (SQ) Assessment. The SQ evaluates one’s willingness to strive together in relationships to Self, Team, Boss, and Direct Reports. It serves as a catalyst for my work helping leaders identify, recruit, and develop people for rapid-change work environments. Most assessments attempt to identify who you are by measuring discrete personality traits. The SQ evaluates where you are by measuring performance attributes, providing insights that are truly actionable.   Certain attributes on Bill’s SQ Profile threw up red flags, including a lack of willingness to: Challenge and be challenged. Communicate directly with the source when a serious issue arises with the boss. Project an accurate self-image (How much of what you see is what you get?).   Tony used these results to design questions for the interview. Bill’s response to one particular question pretty much sealed his fate. Tony asked, “Have you ever worked for a boss who micro-managed you to death?” Bill nodded his head. Tony followed up with “What did you do about it?” The first red flag was Bill sitting back in his chair for what seemed like an eternity, pondering how to respond. Finally, Tony leaned forward, locked eyes with Bill, and challenged him. “Bill, I’m your boss. I’m in your business 24-7. I’m literally micro-managing you 24/7. What are you going to do about it?!” Bill’s response: “I would do my best to diffuse the situation. I would respond in a way that calmed the waters.” “That’s not going to work!” Tony said. “If you have a serious issue with me I would expect you to break down my door and communicate right away.” Tony had been down this road before. He’d submitted to hiring Arrivers and it had stymied his team’s growth. He knew that Bill wouldn’t respond well in a rapidly changing environment. He was determined to protect his status as the complete package. The only thing he was prepared to “navigate” was company politics.   Too many executives remain stuck (often unwittingly) in the Industrial Age, a “relatively stable and more certain past,” a time of incremental change. Employers could get away with hiring Arrivers then because workers were expected to simply do their jobs. It was all about “the grind.” But these are “liquid times.” There is nothing “stable” or “incremental” about today’s economy. A “nose to the grindstone” mindset must be replaced by a “head on a swivel.” Companies must start looking for Strivers, people who will “invent, adapt, and reinvent their jobs.”   Tony ended up hiring Alan, and his team thrived. He knew that Alan would never be ‘scheduled for arrival.’ He knew that he would never be satisfied with what he had become. Alan viewed himself as incomplete. He was driven by what he could become! Follow me on Facebook , LinkedIn , and visit my website for more info! Read more from Jeff Moore Jeff Moore, Leadership Coach Jeff is the CEO of Moore Leadership LLC. He helps business leaders build championship companies by cultivating Strivership, an ethic of continuous improvement based on the origin of competition: 'to strive together.' Striving together is crucial in an age of innovation because people must continually embrace the challenge of stretching beyond perceived limitations. Championship companies exude a spirit of Strivership, the sense that everyone involved is excited about getting better together every day. During his coaching career at the University of Texas, Jeff's Longhorn Tennis Teams won 2 NCAA Championships, appeared in 2 NCAA finals, advanced to 3 Final Fours, and won 18 conference titles. He is a member of the Longhorn Hall of Honor and the College Tennis Hall of Fame. He has also been named National Coach of the Year and was Conference Coach of the Year 10 times. Jeff's clients have included Applied Materials, Harvard, Bazaarvoice, University of North Carolina, Civitas Learning, Vanderbilt, Auctane, Northwestern, Infinia ML, and Powwater and he is the author of "Strive Together: Achieve Beyond Expectations in a Results-Obsessed World."

Written by Laura Jackson, Healthcare Leader & Holistic Wellness Facilitator Laura Jackson RN, BScN, MN is an award-winning healthcare leader and holistic wellness facilitator. She is the Founder of Paradigm Joy Inc, a holistic mental health and wellness service that helps people to relieve stress, recover from trauma, transform limiting beliefs and cultivate self-compassion. A gratitude practice can bring your attention to the present moment. It can teach you about the value of perspective and can help to shift a negative mindset to one of equanimity, humility, and appreciation. Expressions of gratitude are authentic and should always validate your true feelings and align with your core values. Practicing gratitude is not about fabricating happiness or condoning a situation that no longer serves you. It can help to reframe the challenges you face in life and encourage you to focus on what is truly important. Appreciating the goodness in life is an intentional choice that anyone can learn to make. This article will explore the benefits of gratitude and Three Good Things, a practice that can cultivate gratitude and foster well-being.  The evolution of gratitude   The earliest forms of gratitude were reflected in the responses from acts of altruism and in the reciprocating behavior observed in primates. According to evolutionary scientists, these acts of reciprocal altruism contributed to the evolution and survival of our species by creating social   bonds and sustaining communities. Gratitude as a discipline is reflected in many spiritual and religious traditions. Practicing gratitude can enrich life experiences and deepen your spiritual journey. It can contribute to finding meaning in life when faced with suffering and misgivings and help you to attune to the sources of goodness in life. For some, offering thanks in times of struggle or abundance is a way to   abide in faith that things will be ok despite the circumstances. In some traditions, offering thanks to a higher power for your blessings and sharing them with others contributes to the power of devotion and the promise of worship. Today gratitude is secular and mainstream and it is practiced by many for the benefits that it has on health, well-being, relationships and   life satisfaction . Gratitude  is broadly defined. It is often described as a moral virtue, a general sense of appreciation and thankfulness or as an attitude towards life. It is also conceptualized as a trait, mood or emotion and it may be influenced by personality, cognition, and social factors. According to Dr. Emmons and Dr. McCullough (2003),   gratitude  involves two steps; the awareness of a positive outcome and the awareness that something external to oneself caused the positive outcome. Although the   research on gratitude is relatively new , the benefits of integrating a gratitude practice into your self-care routine can be significant. There are several gratitude practices that you can try, and it may take a bit of research and trial and error before you find one that resonates with you. Gratitude practices have been shown to   improve physiological and psychological health.  Some gratitude practices have been correlated with improved mental health ,   sleep ,   immune function  and   improved cardiovascular health . Gratitude can help us to see the bigger picture in life, reframe negative experiences and help us to cultivate peace, acceptance and forgiveness. Related article:   7 Key Signs You’re Going Through A Spiritual Awakening Shifting perspective As humans we tend to focus on the negative aspects of things. This tendency, also known as the   negativity bias , can contribute to an indulgence in our negative critic and may be why you experience negative events with a higher degree of intensity. Over-identifying with the negative can hold us back from fully engaging in life and it can taint our perspective, even when things are going well. It may impact our relationships, our motivation and view of the world. The negativity bias was an important part of our evolution as a species and contributed to our survival by helping our earliest ancestors adapt to emerging threats and harmful stimuli in the environment. Today the negativity bias still benefits us in certain situations but to a limited extent. Practicing gratitude often serves as a catalyst for shifting from a negative mindset to a   positive one.  Gratitude is not about ignoring the suffering in life or suppressing emotions and feelings, and it is not meant to pacify a circumstance that is no longer serving you . In some forms of practice, it may help to   reframe  a negative experience and provide freedom from the attachment to the negative and closure. When applied in this way, it may help to   heal past wounds , act as a protective factor  and facilitate self-compassion. If you are struggling with getting started, try to remember a challenging time in your life and compare it with a time when you were able to persevere to overcome a negative situation. Do any emotions come up when you juxtapose these times in your life? How does reflecting on this comparison make you feel? According to gratitude researcher Dr. Emmons, “the process of remembering how difficult life use to be and how far we have come, sets up an explicit contrast that is a fertile ground for gratefulness.” Gratitude practices can interrupt a negative thought loop and retrain the   brain  towards the positive. The more you intentionally practice gratitude and focus on an element of good, overtime it will become the default, shifting your perspective and your life for the better. When things are not going well, or if you are in an unpleasant situation, or experiencing a crisis, it is even more crucial to   practice gratitude , it may provide you with the perspective that you need to overcome a situation and help you to start to move forward. Related article: Is Negativity Bias Holding You Back?   Three good things Three Good Things is an   evidenced based  gratitude practice that has been shown to increase happiness and reduce depression. This practice helps to shift your attention to the things that go well in your life and to see the positive. When practiced by   healthcare workers  it has been associated with reduced burnout, depression, improved work-life balance and well-being. The practice encourages you to reflect on three positive things that happened during your day. You are encouraged to write them down in a journal and identify what you think caused it to happen. Writing down your reflections helps to   increase the benefits of the practice  and will provide you with a log of the good things in your life that you can look back on. Your three good things are subjective and are personal accounts of the things that were meaningful to you during the day. The things or events that you identify as good do not have to be grand, they can be simple, such as; a smile from a friend, something that you accomplished, a note of thanks from a colleague, being cared for, a meaningful conversation or spending time in nature. It may be challenging to recall three good things at first, however as you practice it will become easier. There should be no element of judgment when you practice. If you find that you become critical or lean towards the negative, take a moment to refocus and come back to what went well. The practice is meant to foster well-being and not be burdensome. If negative thoughts arise, try to let them pass and do not dwell on them. Take a moment to refocus and direct your attention to the next good experience. This may take some practice, however you will eventually learn how to shift from a negative mindset to one of gratitude.  The ideal time to practice is at the end of the day before retiring to bed as you will have a full day to reflect on. You are also encouraged to do it at the same time each day and make it a part of your evening or night routine.  The practice takes approximately five to ten minutes to complete. Try it for a minimum of seven consecutive days to experience the benefits. How to do it Choose a time before you go to bed to practice. Select a time when you have a moment to yourself, and when you have time to reflect and concentrate. Take a few deep breaths before starting. Start by recalling the events of your day. As you reflect on the day, ask yourself, what went well?  When you identify a good thing, write it down. Savor the moment that has come to your attention.  Write down the details that made an impression on you and try to be as specific as possible. What positive emotions did it foster within you? How did it make you feel? How does it make you feel now looking back on it? Why was it meaningful for you?  With each good thing, identify what you think caused the event. Or how you contributed to it. After identifying three good things, spend a couple of minutes reflecting on what you have identified. Choosing gratitude Starting on a journey towards health and wellness can be daunting. It takes time, patience, and perseverance to achieve a goal and make sustainable lifestyle changes. Taking the time to define clear goals and make a plan is an important step and it is helpful to track your progress along the way. Incorporating a support system into your plan, such as friends, family and health and wellness professionals will increase your chances of success and help you to stay on track. If you are ready to embark on a gratitude practice and don’t know where to start, or if you are struggling with your mental health, consider   working with a licensed mental health professional or a certified coach   who can provide you with personalized guidance and support tailored to your specific health challenges and wellness goals. Follow me on Instagram , LinkedIn , and visit my website for more info! Read more from Laura Jackson Laura Jackson , Healthcare Leader & Holistic Wellness Facilitator Laura Jackson RN, BScN, MN, is certified in psychiatric and mental health nursing with the Canadian Nurses Association and is a Board-Certified Health and Wellness Coach with the National Board for Health and Wellness Coaching. She is the Founder of Paradigm Joy, a holistic mental health and wellness service where she provides counselling, coaching, education, and retreats. Her approach to wellness is holistic and integrative. With an emphasis on somatic (body-based) interventions, she uses her skills in nervous system co-regulation, therapeutic yoga, meditation, and self-compassion to create an environment of safety and to support people to relieve stress, recover from trauma, transform limiting beliefs, and reach their full potential.