Written by Jacqueline Frost, Founder and Creative Director at Elevate Talent Since 2016, Jacqueline has been dedicated to empowering and inspiring future female leaders, sharing her tips and strategies through Elevate, a global virtual programme where over 9000 women have graduated. She is the host of the Finding Your EPIC podcast and author of the Finding Your EPIC book, published in 024. We’ve all been there. A colleague asks for a last-minute favour, your manager has another ‘urgent’ task that needs your immediate attention, a co-worker brings you into help when they have overextended themselves. The urge to say yes can be overwhelming. But what if saying no is actually the key to unlocking your career potential and building stronger professional relationships? Understanding the struggle Research suggests many struggle with this. In our Elevate sessions, attended each month by around 1000 women worldwide, only 2% confidently claimed to be masters of saying no, while half admitted it depends on the situation. This widespread difficulty highlights a common professional challenge balancing the desire to help others with the need to protect our own career growth and success. Saying yes to everything can lead to burnout, resentment, and a decline in overall quality of work. When we overcommit, we often sacrifice our own professional development, leading to feelings of overwhelm and dissatisfaction. It’s essential to recognise that it’s okay to prioritise our own career over the demands of others. Why is it so hard to say no? Several factors contribute to this challenge: Fear of missing out (FOMO) We worry about losing opportunities or damaging professional relationships. The fear of missing out on potential career advancements or networking opportunities can pressure us into saying yes, even when it’s detrimental to our own professional goals. The desire to help Our innate desire to be supportive can sometimes override our own professional needs. Helping colleagues is rewarding, but when it becomes a compulsion at the expense of our own career advancement, it can lead to negative outcomes. Pressure to be a team player We want to be seen as cooperative and accommodating. The workplace culture often glorifies those who are always available, which can make it challenging to assert boundaries. However, it’s crucial to remember that by establishing clear limits, you’re demonstrating respect for yourself and your professional time. This doesn’t mean being rude or uncooperative; it’s about clearly communicating your career priorities. Reflect before you respond When faced with a request, consider these questions: Does this align with my career goals and values? Do I have the capacity to take on this additional responsibility without compromising my professional performance? Will saying no negatively impact my reputation and/or career progression? If the answer to any of these questions is no, it’s perfectly acceptable to decline. Remember, it’s not about saying no to everyone; it’s about saying no to what doesn’t serve your career. Yet often, we overlook the real, tangible benefits to saying no, such as: Reduced professional stress: By saying no, you reduce your workload and alleviate stress. This leads to a more balanced and productive career. Improved focus: Prioritising tasks allows for better concentration and productivity. When you’re not stretched thin, you can give your full attention to the tasks where you can add the most value to your team and organisation. Enhanced professional relationships: Setting boundaries can actually strengthen professional relationships by preventing resentment. When you’re clear about your limits, colleagues are more likely to respect them and value you and your time. Increased professional self-esteem: Confidence and self-respect grow with each “no.” Each time you prioritise your career needs, you reinforce your professional worth. Better time management: Saying no helps you prioritise your professional time effectively. This enables you to allocate time to activities that align your career goals and values with the organisation’s. Mastering the art of saying no is an empowering skill that can significantly improve your career. By setting boundaries and prioritising your professional goals, you can reduce stress, enhance your focus, and build stronger, more respectful professional relationships. Remember, practice makes perfect. Start small, build confidence, and remember to focus on where you add the most value. Hear more on the subject of saying no from Carmina Lees, my guest on the Finding Your EPIC® podcast: Season 1 - Episode 18 - EPIC No! Follow me on LinkedIn , and visit my website  for more info! Read more from Jacqueline Frost Jacqueline Frost, Founder and Creative Director at Elevate Talent Jacqueline is a recognized leader in female executive development and mentoring. While her background includes a significant tenure in investment banking, her passion lies in empowering women to excel in leadership roles. She started her mentoring journey in 2009, sharing invaluable strategies for navigating high-pressure environments. Realizing the transformative effect of these lessons, she founded Elevate in 2016. This global virtual leadership program has equipped over 9,000 women from 50 countries with the skills to lead and influence in diverse industries. Her vision is to make leadership development accessible to women worldwide.

Written by Nina Van Rompaey, Instagram & Business Strategist Nina Van Rompaey, co-founder of My Rising Jungle, helps business owners globally by optimising their online presence through strategic video content, website development, and creative copywriting. She also offers customizable digital products to boost social media impact. Did you know it takes just 0.5 seconds for someone to form an opinion about your website’s design? Think about that for a moment. In a world where attention spans are shrinking, and first impressions can make or break a potential client’s interest, your website needs to be more than just eye-catching—it must instantly resonate with your ideal clients and immediately show them who you are through the look and feel, copywriting, overall style and design. First impressions matter Let’s say you’re selling luxury yachts. Your ideal clients expect sophistication and elegance, and they’re looking for a brand that speaks their language. If they land on a website that feels more like a discount travel agency—cluttered layouts, generic images, and dull writing—they’re likely to question whether your offerings truly match their high standards. On the flip side, a website that reflects luxury-stunning visuals, polished language, and an inviting atmosphere will draw the right audience in and make them feel like they are exactly where they need to be, setting the stage for a meaningful connection. When visitors land on your website, they form opinions in an instant. In fact, 94% of first impressions of businesses are design-related. A beautiful, visually appealing design can capture attention and entice people to discover more about your business. Just as you wouldn’t want to walk into a chaotic storefront, a cluttered website can drive visitors away before they even learn who you are and what you offer. The importance of structure Clarity is essential to your website; it’s all about guiding your visitors through their journey. When someone lands on your website, you want them to feel confident and in control, not confused or overwhelmed. A well-structured site helps achieve this by providing a clear path for discovery. Think about the journey you want your clients to take—from learning about your services to taking action. Each step should be intentional and straightforward. With clearly defined categories, intuitive navigation, and prominently displayed calls to action, you empower your visitors to go through your content effortlessly. Remember, if your site is cluttered or disorganised, you risk frustrating your audience and losing their interest. A chaotic webpage can lead to conversion drops of up to 95%. As Jack Welch said, "Take control of your own destiny, or someone else will.” By controlling the user experience and crafting a seamless journey, you enhance visitor satisfaction and significantly increase the likelihood of conversions. Make it easy for your clients to find what they’re looking for, and you’ll foster trust and guide them to take that next step with you. The power of effective copywriting Once you've captured their attention, you can engage them with your words. Good copywriting is essential for speaking the language of your ideal client and connecting with them on a deeper level. When your website copy is clear, relatable, and tailored to your audience’s desires, it invites them to stay longer and explore your offer. For instance, using the right tone and style can help convey your brand's personality, whether that's a sense of luxury, warmth, or innovation. Avoid jargon and focus on what matters most to your clients: how your products or services can solve their problems or enhance their lives. Is your website mobile-friendly? In an era where 64.95% of the world’s website traffic is mobile, ensuring your website is mobile-friendly is essential. A responsive design improves user experience and boosts your visibility on search engines. If your site doesn’t function well on mobile devices, you risk losing many potential clients immediately. Place yourself in the shoes of someone who doesn't know you and has never seen your website. Take your phone and scroll through each page, paying attention to how you experience it. Does anything feel off? Are there elements that confuse you or make navigation difficult? This perspective can reveal crucial insights about your website's usability and help you identify areas for improvement. Does your website capture the essence of your brand? Your website should feel like an extension of your brand—like stepping into a store that perfectly matches your vibe. If your brand exudes luxury, your site should have a polished look with high-quality visuals. If you’re all about warmth and friendliness, let that shine through in your colours, fonts, and tone. Think about it: when people discover you on social media and then visit your website, does it feel like one cohesive experience? Consistency in design and messaging increases the know, like, and trust factor and makes visitors feel right at home, no matter where they find you. Another crucial step is using high-quality images and videos; avoid anything blurry or pixelated. Clear, engaging visuals capture attention and reinforce your brand’s credibility. Is it easy to find you? Having a beautiful website is fantastic, but it’s only half the battle. You want people to find you! That’s where SEO (search engine optimization) comes into play. Think of it as putting up a sign on a busy road. By using relevant keywords, optimising your titles, and crafting engaging meta descriptions, you can help your site pop up in search results. If you have a physical location, make sure it’s easy for visitors to see where you're based. Potential clients shouldn't have to spend 30 minutes searching for your city or address. By ensuring that your location is clear and accessible on your website, you open the door to new opportunities and connections. Self-reflection: Is your website speaking to your ideal client? To truly understand how effectively your website engages potential clients, ask yourself: If you were your ideal client, would you feel compelled to explore further? Would your website excite you to take the next step? Does your site clearly communicate your offerings and unique selling points? Are your calls to action (CTAs) straightforward and encouraging? And do they guide visitors to reach out or learn more about you? Is essential information easy to find, including your location, contact details, and services offered? These questions can help you see how well your current website supports your audience’s journey and which areas need improvement. The future of websites Remember: your website is more than just a digital business card; it’s the central hub that connects all your marketing efforts. In a world overflowing with social media channels, a stunning and well-structured website isn’t just a ‘nice-to-have’; it’s essential. Do you have a clear vision for your branding and website but need a professional to bring it to life? Or do you know what you want but have no idea how to translate it to your website? Contact us today here, and let’s work together to create a stunning online presence that truly represents you and your brand! Follow me on Instagram , LinkedIn , and visit my website for more info! Read more from Nina Van Rompaey Nina Van Rompaey, Instagram & Business Strategist Nina Van Rompaey is the co-founder of My Rising Jungle, where she combines her passion for writing, storytelling, and creativity with extensive business experience to help entrepreneurs enhance their online presence. On a mission to demystify content creation and eliminate superficial Instagram strategies, Nina offers strategic video content, website development, and copywriting services. She is determined to simplify online marketing, empowering business owners to show up on social media authentically, connect with their ideal audience, and move their business forward.

Written by Sandra Akkermans, Medium, QHHT Practitioner, Ceremonial Guide Sandra Akkermans is an exceptional medium and hypnosis practitioner who has positively impacted the lives of thousands. Through her expertise, she has enabled countless individuals to gain profound insights into their personal blockages and life lessons, empowering them to strive towards becoming the best versions of themselves. So, you think you’ve been here before, like really here. Maybe you’ve got a weird fear of turnips, or you just know deep down you were probably a medieval baker with a slight bread obsession. Exploring your past lives can actually help uncover hidden patterns and shed light on the “why” behind certain hang-ups that keep showing up in this life. So let’s have some fun! Here are five steps to dive into those dusty, soul-stored memories and see how they might just explain those mysterious quirks and patterns in your current life. 1. Set your intentions (yes, that means having a chat with yourself) Before you go all in on exploring past lives, set a solid intention. Think of it as the GPS for your soul-searching trip. Ask yourself: Why are you doing this? Are you looking to get over a fear of heights or finally understand why you get a pang of déjà vu every time you smell lavender? Or maybe you just want to know if you’ve got any interesting medieval ancestors to brag about. Whatever it is, make it clear, and keep it in mind as you explore. Why this helps in the here-and-now Intentions are like guardrails for your exploration; they keep you focused and help you not wander off into random territory (like “Wait, was I a cat in the 1800s?”). Plus, knowing the “why” behind your quest can be key to finding real insights that help you let go of limiting beliefs. 2. Try meditation or hypnosis (and yes, you’ll survive without your phone for an hour) Meditation and hypnosis are like VIP passes to your subconscious mind. Just bring an open mind and let yourself get comfy. Start by finding a quiet spot (no phones, no TV), then visualize yourself drifting down a staircase or floating through a door. If you’re going for hypnosis, find a guide who can walk you through it; a good practitioner knows how to navigate that soul history without you feeling like you just binge-watched five seasons of a show in one go. Why this helps in the here-and-now This practice not only calms your nervous system but may also pull up memories from previous lives that explain some of your current quirks or fears. You might be surprised by what you learn, like why you inexplicably love (or hate) horseback riding. 3. Journal like you’re Sherlock Holmes (but it’s all about you) When you’re diving into past-life exploration, you’ll want to write things down. Think of it as a personal detective’s notebook, where you jot down any memories, symbols, or strange sensations you come across. Even if it sounds odd, like, “Why do I keep thinking about Victorian-era hats?” write it down !  Those details can be clues, and over time, you might notice certain patterns or symbols popping up. Why this helps in the here-and-now Journaling is a fantastic way to track patterns and connect the dots. You may find that certain themes repeat, shedding light on relationship dynamics or even your personal style. If you’re starting to think you were a 19th-century hat enthusiast, you might just be right. 4. Notice your physical and emotional reactions (no, you’re not imagining it) Ever get the feeling there’s more to that odd stomach flip than just a random cramp? Or maybe you feel super freaked out near a body of water without any real reason. Physical sensations and strong emotional reactions can sometimes be remnants from past lives. So, the next time you experience one of these feelings, don’t dismiss it as just “weird.” Pay attention to it! Could it be that you had an epic, not-so-great experience with the ocean a few lifetimes ago? Or maybe that shoulder ache is a leftover souvenir from medieval sword-fighting days? Why this helps in the here-and-now Understanding these physical and emotional cues can give you clues about past-life traumas, fears, or experiences that have somehow been tagged along. Recognizing these can help you respond more gently to triggers so you’re not freaking out over mysterious fears or pains. 5. Work with a specialist (because some things are better left to the pros) If you’re serious about exploring your past lives, calling in the pros might be the best move. A past-life regression specialist  or medium can help guide you through these experiences safely, and they know how to help you make sense of the info that comes up (like, “Was I actually a 16th-century alchemist?”). These sessions can reveal some wild stories that may resonate deeply with things you’re working on in this life, so get ready to learn. Why this helps in the here-and-now With a pro, you get the benefit of their expertise and experience, which makes these deep dives way less overwhelming. They’ll help you see patterns and messages without feeling like you’re lost in a never-ending history book. You might just find that your self-doubt issues go way back to a previous life, and knowing that can be the first step to letting it go. The big “why” behind discovering past lives: What’s the point? Exploring your past lives can do a lot more than just satisfy curiosity; it can genuinely benefit you right now. Here’s how: 1. Kiss those limiting beliefs goodbye Recognizing that your fear of public speaking stems from a past life as a shy poet can help you start to break that habit. With awareness comes freedom. Goodbye, mysterious hang-ups! 2. Find new perspectives on relationships Have you ever felt an instant connection or rivalry with someone you just met? Chances are, there could be a past-life connection at play. Understanding these dynamics can lead to greater peace, clarity, and understanding in current relationships. 3. Clarify your life purpose Sometimes, insights from past lives reveal your unique strengths and purpose. Maybe you were a healer in another lifetime, which could explain why you feel drawn to help people today. Knowing this can be an amazing reminder of why you’re here! 4. Heal old wounds and feel better. By recognizing past-life traumas, you can finally address those “phantom” pains or fears. Think of it like upgrading your emotional software without all the bugs that keep making you freeze up! 5. Get some good ol’ compassion for yourself and others Realizing you’ve been through a lot of lifetimes of ups and downs helps you appreciate the journey of both yourself and others. It’s like the ultimate empathy hack. Conclusion: Explore your soul, embrace your patterns Exploring your past lives is like unlocking a hidden backstory that’s shaped who you are today. It’s not only about gaining some cool stories to tell but also about freeing yourself from patterns, healing old wounds, and stepping into a more fulfilling life. Whether you try meditation, keep a journal, or work with a pro, this journey is all about discovering more of who you truly are beyond just this lifetime.   If you’re ready to dive deeper and want guidance, consider booking a Quantum Hypnosis session or a Soul Reading with me. Together, we can explore the deeper layers of your soul’s journey, uncover the roots of limiting beliefs, and find empowering insights for personal growth. This is your chance to connect with your true essence and move forward with greater clarity and purpose, so don’t hesitate to reach out! Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Sandra Akkermans Sandra Akkermans, Medium, QHHT Practitioner, Ceremonial Guide Sandra Akkermans, with her innate gift, guides individuals to explore their inner selves deeply. Since childhood, she displayed a remarkable ability to see others' true potential. Despite challenges, societal pressures, and emotional suppression, Sandra eventually reconnected with her inner voice. Now, driven by a passion to empower others, she dedicates herself to facilitating transformative journeys. Her mission: reigniting the connection to your inner voice, fostering self-awareness, and unlocking your true potential. Through her guidance, Sandra aims to elevate consciousness and guide individuals towards ultimate bliss.

Written by Beanie Robinson, Nutritionist Beanie Robinson is one of London's best Nutritionists. She is the Founder of The Health Space, an online Nutrition Clinic that specializes in Weight Loss, Hormonal imbalances; PCOS, IBS, Gut health & Type 2 diabetes. Hormonal imbalances are becoming more and more common, particularly for women. These imbalances can cause a host of frustrating symptoms like fatigue, mood swings, painful periods, acne, unexplained weight gain, and more. While many people turn to medications or supplements for relief, there’s a powerful, natural solution right in front of you: your everyday food habits. Having worked with hundreds of women to help them overcome debilitating hormonal symptoms, I’ve learned that the food we eat plays a huge role in our hormone health. What’s great is that balancing your hormones doesn’t have to be an expensive or complicated regimen. Instead, it’s about mastering the basics of nutrition to nourish your body and heal your hormones from the inside out. A phrase I love is “Doing the basics brilliantly”. 10 simple and easy ways to use your daily diet to balance your hormones 1. Balance your blood sugar The first step in balancing your hormones is managing your blood sugar levels. Why? Because blood sugar spikes and crashes can lead to insulin resistance, which is a key driver of conditions like polycystic ovary syndrome (PCOS) and other hormone-related issues. To keep blood sugar steady, minimise sugary snacks and highly refined carbohydrates (the white ones), which cause quick rises and crashes. Instead, focus on eating balanced meals with a mix of lean high quality protein, healthy fats, and high fibre vegetables. This helps slow down the release of glucose into your bloodstream, keeping your energy levels more stable and reducing hormone-related symptoms like fatigue, mood swings, and sugar cravings. 2. Prioritise high-quality, minimally processed protein Protein is essential for hormone production and regulation. Without enough high-quality protein in your diet, your body struggles to produce key hormones like insulin, oestrogen, and thyroid hormones. Incorporate minimally processed sources of protein such as organic eggs, well sourced fish, organic chicken, legumes, organic cottage cheese, organic greek yogurt, and organic soy; tofu & tempeh into every meal. These foods provide the building blocks your body needs to maintain muscle mass, regulate blood sugar, and support healthy hormone production. Aim for at least 25 - 35 grams of protein per meal to stay energised and hormonally balanced throughout the day. 3. Embrace an overnight fast Giving your body a break from food for 12 hours or more each night can help regulate hormones like insulin. This simple practice, often referred to as time restricted eating, allows your body to reset and improve insulin sensitivity. For example, if you finish dinner by 7pm, aim to eat breakfast no earlier than 7am the next day. This overnight fasting period gives your digestive system time to rest and helps balance insulin levels, which can improve overall hormone function. 4. Stay hydrated with hormone-balancing herbal teas Hydration is key for overall health, and it’s particularly important when it comes to hormonal balance. But beyond just drinking water, certain herbal teas can be particularly helpful. For example, spearmint tea has been shown to reduce levels of androgens (male hormones), which can be helpful for women with conditions like PCOS. Chamomile tea is great for lowering stress and promoting restful sleep, both of which are essential for balanced cortisol levels. Drinking herbal teas throughout the day is a simple way to hydrate and support your hormone balancing lifestyle. 5. Manage stress effectively Chronic stress is one of the biggest disruptors of hormone balance. When you’re stressed, your body produces more cortisol (the stress hormone), which can interfere with other key hormones like oestrogen, progesterone, and thyroid hormones. This hormonal disruption can lead to irregular periods, mood swings, fatigue, and weight gain. To learn more about how stress impacts your cycle, check out this guide on how stress affects your period . Managing stress is crucial for hormonal balance. Simple practices like mindfulness, singing, dancing, deep breathing, meditation, journaling and yoga can help reduce cortisol levels and promote overall well-being. Even small changes like stepping outside for a few minutes of fresh air or practising gratitude can have a profound effect on your stress levels and, ultimately, your hormone health. 6. Load up on cruciferous veggies, herbs, and spices Cruciferous vegetables like broccoli, kale, cauliflower, and Brussels sprouts contain powerful compounds that help the body metabolise and eliminate excess oestrogen. This is particularly important for women dealing with conditions like oestrogen dominance, which can cause symptoms like painful periods, bloating, and breast tenderness. Spices like turmeric and ginger also have anti-inflammatory properties that can help reduce hormonal imbalances caused by chronic inflammation. Incorporating these foods into your meals & teas is a simple and effective way to support hormone balance naturally. 7. Don’t skimp on healthy fats It’s refreshing to see that healthy fats are finally getting the recognition they deserve, unlike a decade ago when they were often misunderstood. Healthy fats are essential for hormone production, as hormones are actually derived from fats. Omega-3 fatty acids, in particular, have powerful anti-inflammatory properties and play a key role in the production of sex hormones like oestrogen and progesterone. Incorporate plenty of healthy fats into your diet from sources like avocados, nuts, seeds, extra virgin olive oil (unheated), and small fatty fish like anchovies. Not only will these fats help regulate your hormones, but they’ll also keep your skin glowing, support brain function, and reduce inflammation throughout your body. 8. Boost your fibre intake Fibre is essential for gut health and plays a critical role in detoxifying excess hormones, especially oestrogen. Soluble fibre binds to these surplus hormones in the digestive tract, helping your body eliminate them through your stool. Foods like apples, chia seeds, avocado, broccoli, flaxseeds & psyllium are rich in soluble fibre and can aid in regulating your digestion while supporting hormone balance. To promote healthy digestion and effective hormone detoxification, aim for at least 30 grams of fibre per day. For more information on fibre-rich foods and their impact on hormone balance, check out my blog post here . 9. Support gut health and liver function Your gut and liver play vital roles in hormone regulation. The liver is responsible for metabolising and detoxifying excess hormones (think of the liver as the washing machine for the whole body), while a healthy gut ensures proper digestion and nutrient absorption. Incorporating prebiotics (foods that feed healthy gut bacteria) and probiotics (foods that contain beneficial bacteria) is key to supporting gut health. Foods like unflavoured organic live yoghurt, sauerkraut, kimchi, garlic, onions, and leeks can help maintain a balanced gut microbiome. Supporting liver health with foods like dark leafy greens, beets, and lemon water will also help your body process and eliminate excess hormones effectively. 10. Prioritise quality sleep Sleep is the master hormone regulator and therefore harmonising our circadian rhythm is KEY to a hormone balancing lifestyle. It’s essential to prioritise rest, so let go of all those ideas about sleeping when you are dead! Lack of sleep can elevate cortisol levels and throw other hormones like insulin, ghrelin, leptin and thyroid hormones out of balance. Aim for 7-9 hours of sleep per night, and establish a calming bedtime routine to improve sleep quality. Reducing screen time & blue light before bed, using calming essential oils like lavender, and sticking to a consistent sleep schedule can all contribute to better sleep and more balanced hormones. Balancing your hormones doesn’t have to be complicated or expensive. By focusing on simple dietary and lifestyle changes—such as getting adequate Rest, balancing your blood sugar levels, eating high-quality protein, managing stress, and supporting gut and liver health—you can naturally support your hormones and reduce the frustrating symptoms of hormonal imbalance. The key is consistency. Incorporating these 10 hormone-balancing strategies into your daily routine will nourish your body, promote overall well-being, and help you regain control of your hormonal health. Whether you’re dealing with fatigue, irregular periods, mood swings, or weight fluctuations, these easy-to-follow tips will put you on the path to feeling better and thriving once again. Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Beanie Robinson Beanie Robinson, Nutritionist Beanie Robinson is a leader in sustainable healthy weight loss, hormonal imbalances; PCOS & IBS. Her personal journey with PCOS left her searching for a natural and holistic way of alleviating her symptoms. She has since dedicated her life to helping others optimise their health through Nutrition & Lifestyle medicine. Beanie passionately believes in our bodies capacity to heal & guides clients on their journey to full health & vitality.

Written by Noeli Naima, Selflove Activist and Heartegy Life & Business Coaching Co-Founder Noeli Naima is Heartegy’s Co-Founder & CEO, a unique Brazilian blend combining over twenty years of experience in Holistic Coaching (Corporate Wellness & Stress Prevention through Naturopathy, Yoga Therapy, Ayurveda Medicine and Psycho-Aromatherapy) with Cutting-edge Strategies (Neuroscience, Vibrational Recalibration, Positive Intelligence) and New Work Analytics (Applied Change, 360 feedback and Vibrational Reading). To understand how to cleanse your energy, let’s first review what energy is, the different types of energy available, and how to begin sensing your personal energy levels. This foundation will help you learn to cleanse your energy on all levels. What is general energy? Energy is the capacity to do work, to bring ideas into action, and to make things happen. It can exist in various forms, such as potential, kinetic, thermal, electrical, chemical, nuclear, or even spiritual energy. Synonyms for energy include force, power, and strength. All matter is energy in motion, and even the most solid objects are made of energy. For scientists, energy isn’t a “thing” made of something else, like bricks building a house. Instead, energy is more like a capacity, an ability to accomplish something, similar to using the capacity to assemble bricks to build a house. “Pure energy” or “pure vibration” can exist independently, separate from matter. When we use energy, it doesn’t vanish; it simply transforms from one form to another. Generally, when we think of energy, we imagine physical energy as a tangible level of manifested energy. But there are other types, such as mental, emotional, and spiritual energy. We often overlook spiritual energy because its nature is less understood. Understanding the nature of energy around us It’s important to remember that there are no empty spaces around us. What appears empty is a vibrant web of energy, with each part vibrating at unique frequencies. Even the air around us holds its energy and sounds, infused by what we call grids and meridians. For example, during acupuncture, needles stimulate specific points along the body (the meridians) to unblock vital energy flow, relieving pain or tension. These meridians don’t just maintain your energy flow. They connect you with the earth’s energy and larger fields, including the magnetic grid, the electromagnetic grid, the crystal grid, the electric grid, the metamorphic field (also called the world field) We interact with our energy fields through these grids. You may have felt a “charged” atmosphere in a place or sensed when someone is staring at you. Descriptions like “bad vibes” or “good vibes” capture how we perceive energy, sometimes even physically. Energy is like a vibrational signature, unique to each source, just as your phone number has a specific “signature.” The frequencies of all things around us interact, shaping how we experience and perceive the world. Physical, emotional, and spiritual energy While physical and emotional energy’s impacts on our lives are well known, spiritual energy is often ignored. For a more tangible understanding, people sometimes describe spiritual energy as “vibration.” This idea is rooted in the belief that everything around us is made up of vibrating energy. Energy is the essence that permeates all things, even unseen elements like the space around us and the smallest particles of the universe. Vibration is the primary form of energy that binds and sustains the universe. Humans as an energy source Humans are multicellular organisms with trillions of cells. These cells contain water molecules and various biomolecules, including proteins, lipids, carbohydrates, and nucleic acids. The molecules in our cells are made of basic elements such as carbon, oxygen, hydrogen, and nitrogen, which inherently possess energy. Therefore, we can say that humans are composed of energy. The discovery of fire made humans the most powerful creatures on earth, marking a significant leap in our evolution. Fire, which can transform food into vital energy and sand into glass, exists within us in various forms, such as the physiological energy of digestion, cellular reproduction, and even in the “unseen fires” that churn within our emotional states. Emotions like passion, hate, and jealousy are forms of energy in large energetic pools. Our emotions are quite literally “energy in motion.” When we block this energy from moving freely through our bodies, we end up storing these emotions in our cells, muscles, mind, and heart. Learning to connect with our bodies, our surroundings, and the present moment is essential. The famous phrase “be in the moment” means that if you’re reading this article but thinking about your lunch, you aren’t truly present. Learning to be fully in the moment can be refreshing, but it requires awareness in your daily routine. If you constantly avoid being present, it could mean that you don’t feel secure or comfortable in your current state. As a result, you may store emotions like fear, rejection, anger, sorrow, and pain, as if adding heavy stones to a backpack you carry constantly. People who dwell too much on the past tend to feel depressed, while those who focus too heavily on the future often experience anxiety. What is physical energy? Your physical energy is defined by the amount of energy you and your body can manage throughout the day. This includes the energy needed for activities like sports, work, driving, thinking (our brains are big power machines), and other daily tasks. It’s influenced by how strong you are and, for instance, whether you can run marathons, literally or in your job, and how you manage stress levels. How to cleanse your physical energy Good sleep, nutritious food, regular exercise, cultivating positive thoughts, and balancing work-life hours are the essentials for replenishing physical energy. These well-known habits can have a profound impact on your energy levels. While not everyone needs eight or more hours of sleep, you do need a few hours of deep sleep each night. This helps your mind process stored impressions and daily interactions, allowing your body to restore organs, produce new cells, and heal, all while replenishing energy levels without conscious effort. Your brain, in particular, requires a large amount of energy to function. Good food is medicine. You don’t need expensive meals to feel healthy; eating simple, freshly prepared foods can support well-being. Avoid fast food, sugar, processed foods, fried food, low-quality meat, and excessive salt. By increasing your intake of fruits, vegetables, whole grains, and quality proteins, you can significantly boost your focus and vitality. Moderate exercise supports longevity, and even small activities can make a big difference—walking at least 10,000 steps a day, climbing stairs, and stretching key muscles and joints. Science has shown that 30 minutes of moderate exercise three times a week can greatly improve health and well-being. Cultivating positive habits and thoughts is a timeless practice. Try spending less time in front of screens and media, reading more books, spending time in nature, tracking your repetitive thoughts, and seeking help if you feel your mental health could benefit from support. Balancing the hours you dedicate to work can be challenging, especially for highly active minds who find it difficult to stop working and relax. However, both your body and mind need breaks to restore energy and foster spiritual well-being. Ask anyone under significant stress if they feel spiritually connected during those times, and they will likely not. What is emotional energy? Our emotions are energies expressed as love, anger, sorrow, desire, passion, envy, and joy. In essence, emotional energy itself is neutral. It’s the sensation, physiological reaction, and interpretation of these feelings that make an emotion feel positive or negative. What you label as anger, sadness, joy, or fear is shaped by your thoughts about the emotion, which is what gives it meaning. When you become aware of your emotions, you gain the opportunity to understand what they’re truly about. A negative emotion often points to an unbalanced aspect of yourself. Harmony begins when you acknowledge pain, worry, and anxiety and learn to step off the emotional rollercoaster. At its core, emotional strength is about resilience. It opens a pathway to spiritual energy. Realistically, if we spend the few hours we’re awake, absorbed in emotional drama or distraction, we limit our potential for spiritual growth. How to cleanse emotional energy For some people, singing or dancing can effectively release pent-up emotions. Others might find relief through deep breathing exercises, using essential oils, or soaking in a long, warm bath. Another powerful method is writing down your emotions on paper, then ritually burning them and offering the ashes to the wind as a symbolic release.   Some find solace in meditation, while others might simply need a good night’s sleep. What works best for you to clear your emotional energy?   Identify the emotional energies affecting you most Here are the four most powerful emotions: Fear: The most primal emotion, originating from the survival instincts of our reptilian brain. Anger: A close second, anger arises as a reaction to perceived threats or injustices. Sorrow: Often stemming from loss or disappointment, sorrow can weigh heavily on the heart. Joy: The light at the end of the emotional tunnel, joy provides balance and relief.   Discover your unique pathway to emotional strength Everyone’s journey to emotional resilience is different. You might find strength through journaling, walking meditations, online courses, attending church, volunteering, or engaging in traditional or holistic therapies. Once you discover what nurtures your emotional well-being, you’ll experience: Less discouragement from setbacks Greater adaptability to change Improved ability to recognize and express your needs A readiness to learn from mistakes and constructive criticism An enhanced capacity to see the bigger picture in challenging situations What is spiritual energy? At its core, spiritual energy is the force generated by the inner self, often referred to by religious traditions as the soul. The level of one’s spiritual energy is influenced by good deeds, values, and convictions. It is about how well you maintain positive vibrations, constructive thoughts, and uplifting emotions.   Everything begins as energy: An idea, inspiration, or thought. To transform this energy into a tangible reality, you must first be fully present in the physical world.   The journey of spiritual beings As unlimited spiritual beings navigating a finite human experience, our purpose is to elevate each situation we encounter. By doing so, we enhance our lives and share these experiences, contributing to the collective energy grid. Through this process, we offer others the opportunity to grow alongside us.   This perspective challenges societal norms. Many of us were raised to believe that life is a burden. We’ve internalized messages like: Life is hard. Money doesn’t grow on trees. Work hard to enjoy hard. Poverty is virtuous, while wealth is corrupt.   A shift in perspective But what if life isn’t meant to be a burden? What if we are here to feel satisfied and fulfilled? These outdated beliefs, repeated endlessly in our minds, are obstacles to our spiritual evolution.   Simplifying spiritual energy There are countless definitions of spiritual energy, but to put it simply, if you can allow yourself to feel more satisfied than dissatisfied each day, you’re on the right track. This understanding helps us realize that we are a small fragment of a vast energy source, here and now, experiencing life.   We are all interconnected through the energy grids, breathing the same air and sharing universal desires for love and validation.   Recognizing spiritual energy What connects you to something bigger, giving you chills? Music? God? Art? Deep conversations? Sex? Food? Meditation or yoga? Travel? Laughter? Nature? Knowledge?   That electric charge, goosebumps, or a shiver is your body perceiving spiritual energy. It touches the depths of your heart, leaving you wanting more.   Spiritual energy as an experience Spiritual energy is like a powerful drug. It makes us feel profoundly good in our skin. Once you experience it, you’ll recognize it. It’s the kind of thing you can only truly understand through direct experience, like riding a bicycle or sharing a kiss with someone you love. How to cleanse spiritual energy There are many ways to clear and refresh your spiritual energy. Here are some effective practices: Breathwork: Engage in intentional breathing exercises to release stagnant energy. Clapping your hands: This simple action can break up negative energy fields around you. Smudging: Use sage, palo santo, or other cleansing herbs to purify your space. Singing or chanting: Sing uplifting songs or chant mantras to raise your vibration. Reading poetry or sacred texts: Words of wisdom and beauty can inspire and elevate your spirit. Sound baths: Let the soothing vibrations of sound waves cleanse your energy   Connecting with nature Spend time in nature. Walk barefoot to ground yourself. Take long walks to reconnect with the natural world. Hug a tree and feel its steady, calming energy.   Other uplifting practices   Meditation: Find stillness and clarity through mindfulness or guided meditation. Humming or dancing: Let sound and movement flow naturally to release tension. Hugging loved ones: Physical connection boosts oxytocin and recharges your energy. Laughter: A good laugh is an instant mood and energy booster. Making love: This can be a deeply spiritual and rejuvenating experience. Showers or baths: Water is a powerful purifier; let it wash away negativity. Yoga, Qi Gong, or Tai Chi: These practices harmonize body, mind, and spirit. Furthermore, Creating Art, Journaling, Swimming, handcrafting, cooking delicious fresh food, and time with your pets.   What to avoid To maintain high spiritual energy, steer clear of: Stress and Toxic People Drama, Arguments, and Gossip Comparisons and People-Pleasing Excessive Time on Social Media Overworking Without Proper Breaks   Self-care essentials   Prioritize good nutrition and adequate sleep to support your energy. Engage in creative activities to express and channel your inner self.   Energy healing Consider receiving Reiki or a Vibrational Recalibration, or any other energy healing modality that resonates with you. These practices recharge your spiritual “batteries,” allowing energy to flow freely through your meridians and addressing deeply rooted issues. In our next article about energy, let us name the elephant in the room: What is negative energy?   Follow me on  Instagram , LinkedIn , and visit my website  for more info! Read more from Noeli Naima Noeli Naima, Selflove Activist and Heartegy Life & Business Coaching Co-Founder Noeli Naima is Heartegy’s Co-Founder & CEO, a unique Brazilian blend combining over twenty years of experience in Holistic Coaching (Corporate Wellness & Stress Prevention through Naturopathy, Yoga Therapy, Ayurveda Medicine and Psycho-Aromatherapy) with Cutting-edge Strategies (Neuroscience, Vibrational Recalibration, Positive Intelligence) and New Work Analytics (Applied Change, 360 feedback and Vibrational Reading). She is a living example of how outdated corporate behaviours pull us down while updating our approach and focusing on the human aspects elevates us. In her Project Soul Soup 4 Coaches book series (available through Amazon), she discusses how combining energy work, coaching, and health prevention can positively transform corporate & life environments enabling them to soar.

Written by Leigh Marsden, Yoga Teacher Leigh Marsden is a registered yoga, breathwork, and meditation teacher, published author, and silence advocate. She has extensive experience in silence practices, and silent retreat facilitation. Do you walk around with background tension in your body? Would you notice if you did, or has it become normal for you to carry tension unconsciously? What if you could observe your inner state with calm, non-judgmental awareness and then release unnecessary tension, leaving you with a softer, more easeful, and relaxed baseline? You can! Read on to find out how. What is interoception? The ability to sense and interpret one’s inner state is known as interoception. Examples of interoception include feeling hot, feeling an increased heart rate, sweaty skin or feeling anxious, feeling tense muscles, rapid breathing, and tightness around the chest. Interception is required in many simple bodily functions, like knowing when to use the toilet, or more advanced states, like recognizing when you’re becoming angry through bodily sensations. Interoception is a key part of self-awareness and is very important for keeping the body in balance physically and emotionally, and for keeping the nervous system regulated. Why do I feel tense all the time? It's hard to be a modern human. Life is loud and busy, and we are continuously stimulated. As a result, many people are constantly in a fight/flight/freeze state, even when there is no imminent danger. This is due to an over-active stress response, with no opportunity to reset to rest/relax/digest. You can read more about bringing more Deep Silence into your life in my Brainz article: Going Deep – How Can I Bring More Deep Silence In My Life?  Or, read on to try a Conscious Softening Meditation that can help release deeply held chronic tension. The body also holds the memory of past events, which can manifest as a felt experience months or even years after the event. You can read more about the body’s memory in Besel van der Kolk’s seminal work, ‘The Body Keeps the Score’, published in 43 languages. Best-selling Trauma Research Author | Bessel van der Kolk, MD . Why can’t I feel my inner state? Interoception skills vary from person to person. Some people have a naturally strong sense of body awareness and the various exposures and influences in their environment have led to their prioritizing body awareness, or at least considering it equally alongside the mind. From a young age, many of us are taught that ‘Mind is King’ and that our thoughts are the most important part of us. This may lead to a person being less practiced in feeling their body or trusting what they feel. They might have their meals by the clock, for example, rather than eating when they are hungry. They might not notice or trust their ‘gut feeling’ about a person in a job interview and exclusively believe the person’s spoken words and resume instead. Or, they may not notice the bodily signs that tell them they are becoming angry, such as raised heart rate, increased temperature, for example, and erupting into an explosive state without being able to self-regulate first. A person may also have learned to dissociate from their body sensations due to trauma. Interoception and PTSD People with PTSD and complex post-traumatic stress disorder (C-PTSD) may have lower interoceptive skills. Interoceptive-based therapies such as Trauma-Informed (or Trauma-Sensitive) Yoga can help people to reconnect with their inner state, offering the opportunity for a felt sense of being ‘at home’ within the body, agency over their body, and an improved ability to regulate emotions and the nervous system. What is Trauma Sensitive Yoga? TCTSY is the original trauma informed yoga model. — Trauma Sensitive Yoga • The Original Yoga for Trauma • 20+ Years of Research-Based Healing for Complex Trauma and PTSD 3 steps towards internal ease Being able to feel the body and then release habitual internal holding is a powerful way to develop a natural state of being that is loose and soft, encouraging rest, relaxation, and digestion. Here is a meditation that I often offer at the start of my yoga classes and retreats. Find a comfortable place to sit or lie down. Close your eyes or soften your gaze. Bring your awareness inward to your internal state. Notice and feel the sensations of your body. Observe whatever you find with an equanimous eye, without judgement or analysis. Try not to add any story to your sensations. Bring your awareness to an area that feels tight or tense. Notice the boundary of the sensation: tense here/spacious here. Take a deep breath in. With your exhale, feel the area soften or melt just a little. Release any expectation that all the tension should be gone, or of how you should feel. Remain in neutral observation of what is. Repeat the exhalation with conscious softening a few times. Repeat step 2 in a different area. Continue for your desired length of time, or until you feel you have released all you can for now.   Follow me on  Facebook  and visit my website  for more info! Read more from Leigh Marsden Leigh Marsden, Yoga Teacher Leigh Marsden is yoga teacher and a leader in the silence movement, offering enriching silence practices within her yoga teachings along with multiple silent retreats and events each year. She is passionate about helping others find more silence in their lives.

Written by Nadija Bajrami, Strategic Hypnotherapist, Mind Coach Nadija is a multi-award-winning trauma and empowerment specialist with a double diploma in hypnotherapy, mind coaching, and online therapy. She is also a Reiki master and a grief educator, and she has been trained by an international grief specialist and best-selling author, David Kessler. Nadija is also an end-of-life doula. As we enter the festive and holiday season, we see and meet numerous people who are very excited about this time of year. But what about us if this is a time we are experiencing grief? Navigating grief during the festive season can be deeply challenging, as the holidays often amplify feelings of loss and longing. The festive season, traditionally a time of joy and togetherness, can feel especially heavy for those who are grieving. In a world bustling with celebrations, lights, and gatherings, grief does not pause, nor does it adjust its intensity to align with any season or holiday. Instead, it quietly follows us, lingering even as festivities begin. The juxtaposition of grief and joy may seem impossible to reconcile. Yet, navigating the festive season while honouring your pain, your memories and your healing is possible and in time, it can even become a source of strength and comfort. Though this path may feel overwhelming, remember that grief doesn’t have to be carried alone. This time of year, steeped in traditions and memories, may feel overwhelming when a loved one is no longer present to share in these moments. Acknowledging these emotions is essential; grief deserves its space, even amidst holiday cheer. Allowing yourself to feel the sadness, while also embracing self-care, can help create a balanced path through this season. Grief has no calendar: Embracing our unique path Grief has no schedule other than a schedule of its own; it does not subside because the calendar flips to a season of lights and festivities. Just as no two lives are the same, neither are two journeys through grief. Your experience is as unique as the relationship you have lost. Accepting this is vital to navigating this season in a way that serves you best. No rulebook or seasonal tradition should dictate how you feel, nor should societal expectations push you toward ‘getting on with it’ or ‘moving on.’ You might feel pressure to join the celebrations, to smile through the pain, or to meet others’ expectations of joy. However, your grieving process is yours, and it deserves respect, patience, and the space to breathe. Your grief deserves to be acknowledged whatever the season or time of year. As you embrace this season in the way that feels right for you, consider this powerful and empowering quote: "Grief is not a sign of weakness, nor a lack of faith it is the price of love." Let these words remind you that your pain is a reflection of the love that still exists, even after a loss. This understanding can be the foundation upon which you build strength to find your way through the holidays, honouring both your grief and all the love that remains. Tips for navigating the festive season while grieving While the path may be challenging, there are ways to approach the season that can offer comfort, hope, and even moments of light. Here are some compassionate strategies to help you find balance between honouring your grief and participating in the world around you: Set boundaries and honour your loss It is very much okay to say no. If certain traditions or gatherings feel too painful, do not force yourself to participate. Boundaries are a form of self-respect and self-care. Decline invitations that feel overwhelming and surround yourself only with people who understand and respect your need for space. Maybe you want a quieter holiday this year, or perhaps only certain traditions feel manageable. Recognize that honouring your boundaries is not a limitation—it is a choice that empowers you to move through this time on your own terms and your own way. Create new rituals that reflect your feelings One way to navigate the holidays is by creating new traditions that honour your loved one and your memories together. Light a candle in their honour, write a letter, or share stories with close family or friends. If you feel able, find ways to celebrate their life that bring comfort, whether that is cooking their favourite meal, listening to their favourite music, planting a tree in their memory, or donating in their name. These small gestures can feel healing and allow you to make space for the one you miss, keeping their spirit close in a way that aligns with your heart. Seek comfort in moments of quiet reflection In the busyness of the festive season, give yourself permission to withdraw for moments of solitude. Whether through meditation, journaling, or simply sitting in a quiet space, these moments can provide grounding when grief feels overwhelming. You can also imagine a quiet and peaceful place that you associate with relaxation and other pleasant feelings. Transport yourself to your tranquil place mentally. Visualise enjoying your surroundings and savouring everything that makes this place truly especial to you. Moreover, observe how your body gradually relaxes and makes you feel more serene and tranquil as the connections with the image deepens. Reflection allows you to reconnect with yourself and acknowledge your emotions without distraction. Remember, grief often demands stillness a sacred pause that honours both your pain and your resilience. Ground yourself Sit on a chair with a straight back, relaxed shoulders and both bare feet in parallel touching the floor. Start focusing your attention on your breathing. You do not have to force anything. Then, gradually, start changing the focus to the soles of your feet. Notice the bodily sensations that bring them to your awareness, as well as the sensations between your bare feet and the floor. This exercise helps you feel centred and back in the present, where you belong. Through grieving our losses with our whole self, body, and mind, we not only process and overcome them healthily but also develop emotional well-being and maturity, unconditional self-esteem, and post-traumatic growth. Embrace support systems: You do not have to do this alone Grief can be isolating, and during the holidays, that feeling can be even more intense. But you do not have to walk this path alone. Reach out to friends, family, grief therapists and specialists or support groups who understand your grief or who simply offer a listening ear. Many people feel helpless around grieving individuals, unsure how to provide support, but often, they are eager to help when asked. If speaking with loved ones feels too difficult, consider joining a grief support group where others who have experienced loss share understanding and companionship. Remember that professional support counselling, therapy and grief education and support is also available and can provide invaluable tools and guidance for coping during this season. Give yourself permission to feel joy, even if briefly Allow yourself small moments of joy without guilt. Often, those grieving feel as though happiness or laughter dishonours the person they have lost, but joy and grief can coexist. Moments of peace or happiness are not betrayals; rather, they are reminders that healing and love are powerful allies. Embrace the moments, however brief, that bring light into your heart, whether it is a warm drink on a chilly night, the comfort of a cozy blanket, or a walk surrounded by winter’s quiet beauty. These glimmers of joy serve as reminders of your resilience and of the love that endures. Let’s see the festive season as a milestone in healing The festive season can be a challenging milestone in your journey, but it can also be a time of growth. Grieving through this period can be an opportunity for your pain to evolve, to celebrate love in new forms, and to recognize the strength you hold. When grief feels consuming, remember that your journey is not static. Each day, each memory, and each new tradition carries you forward, one step at a time. The festive season can help you reach a new understanding of your loss, perhaps even shedding light on the ways your loved one continues to inspire you. In these moments, it is essential to honour the love that is still present, to trust that your grief, though difficult, will not always weigh you down with the same intensity. As you move through this season, know that every step, whether slow, hesitant, or peaceful, is a part of your healing. You are not alone, and support is always available to you. Reach out for help and embrace your journey Grief is unique and personal, often a solitary road, but it does not have to be a lonely one. Whether from a friend, family member, support group, or grief professional, help is there when you need it. Lean into this support, allowing others to share in your journey. Just as you embrace your own unique path, remember the countless others who understand, who support you, and who walk beside you, even from afar. Final words As you move forward, let this season serve as a reminder that love endures, that healing is not linear, and that you have the strength within you to honour both the sadness and the joy that coexist. Each moment you choose to honour your grief on your own terms is a moment of courage, a testament to the love you hold. And that love, unwavering and powerful, will carry you through. While the holidays and festive season will be different without your loved one, they also hold the potential to open new doors and inspire fresh traditions. Leaning into this openness can be an empowering way to begin to reshape the season, one step at a time. In honouring both the joy of the season and the love that remains, this time can gently evolve into a season that feels true to your journey, holding space for both remembrance and renewal. Follow Nadija on her  Facebook ,   Instagram ,   Linkedin ,  and visit her website  for more info. Read more from Nadija Bajrami Nadija Bajrami, Strategic Hypnotherapist, Mind Coach French by birth, Nadija lived in Scotland for 7 years and travelled the world. After recovering from some serious health issues, Nadija had a wake-up call and came to Ireland to find her path. She has been living in Dublin since 2017. Nadija is working mostly online worldwide and shares her time between Ireland, France, and Switzerland. Nadija is a multi-award-winning trauma and empowerment specialist with a double diploma in hypnotherapy, mind coaching, and online therapy. She is also a Reiki master and a grief educator, and she has been trained by an international grief specialist and best-selling author, David Kessler. Nadija is also an end of life doula. She is dedicated to helping her clients get empowered, supercharge their confidence and self-esteem, overcome their limiting beliefs as well as manage anxiety, and trauma responses. She also helps people on their grief and healing journey through her therapy, coaching, grief education and support programmes and spiritual work.

Written by Stephanie Gillespie, Addiction Treatment Outreach Coordinator Stephanie Gillespie is a dedicated professional who has made a significant impact in the fields of developmental psychology, Autism, and Addiction Treatment. After graduating from UNC-Chapel Hill with a B.A. in Developmental Psychology. The holiday season is a time of joy and celebration for many, but for those in addiction recovery from substance use disorder, it can also present a minefield of triggers and challenges in staying sober. In fact, studies show that relapse rates tend to spike during the holidays. However, with the right mindset and strategy, it's possible to embrace the season and maintain your hard-earned sobriety. What makes sobriety difficult during the holiday season For anyone in early recovery, the holiday season can feel like an obstacle course. The usual stresses and challenges of the holidays, combined with the unique pressures of addiction recovery, can make staying sober a daunting task. Understanding why the holidays can be so difficult is the first step in developing strategies to protect your sobriety and mental health. Here are some of the primary factors that make sobriety harder during the holidays: 1. Emotional triggers The holidays often stir up deep, unresolved emotions, particularly when spending time with family members. For many people in recovery, family gatherings can be a double-edged sword. While they might offer a sense of comfort, they can also dredge up difficult childhood experiences, old family dynamics, or memories of active addiction. These emotions can be powerful triggers, leading to cravings and a sense of overwhelm. For instance: Old traditions and expectations: Family holiday traditions, such as toasts, drinking games, or even the smell of alcohol, can bring back memories of past drinking or substance abuse. The nostalgia or longing for how things "used to be" can create a sense of loss or a desire to numb those feelings. Unresolved family issues: Spending time with family members who might still be drinking or who have been part of the addictive environment can also lead to feelings of frustration, anger, or sadness. These unresolved emotions may trigger cravings for alcohol or other substances as a way to escape the discomfort. Feelings of isolation: For those who have recently entered recovery, the holidays can be a stark reminder of what has been lost: relationships, time, and a sense of normalcy. These feelings of isolation or loneliness can make staying sober even more difficult, especially if one feels disconnected from family or friends who are still caught in the cycle of addiction. Managing emotional triggers requires developing self-awareness and having strategies in place to stay grounded. This might involve making space for personal reflection, journaling, or speaking to a therapist or sponsor to process complicated emotions. 2. Social pressure The social landscape of the holidays is often centered around drinking—whether it’s holiday parties, office gatherings, or even casual get-togethers with friends. Alcohol is typically in abundance, and social norms in many cultures promote drinking as part of celebration. This makes saying “no” to an alcoholic beverage feel like a significant act of defiance, which can be uncomfortable or even anxiety-inducing. Peer pressure and social expectations: During a holiday office party or family gathering, it’s easy to feel pressured to fit in. People might offer you drinks repeatedly, joke about why you're not drinking, or even express disbelief about your choice to stay sober. The discomfort of these social dynamics can trigger a desire to "just have one drink" or let down your guard in order to avoid feeling excluded.  Not wanting to stand out: The fear of being the odd one out at a social event can be heightened if you're early in recovery. In these situations, you may feel like everyone's watching you, and refusing a drink could seem like a declaration of your differences. The pressure to conform to social norms can challenge your resolve to stay sober, especially when alcohol is tied to the festive atmosphere. Temptation at holiday parties: Even if the social pressure is not overt, simply being in environments where alcohol is readily available can test your commitment to sobriety. The act of being around people who are drinking, combined with the smells, sights, and sounds of a party atmosphere, can activate cravings and make you question your decision to stay sober. To manage social pressure, it's crucial to have a plan. This could involve bringing your own non-alcoholic beverages, practicing a simple script ("No, thanks, I’m not drinking tonight"), or having a sober friend or support person with you to stay accountable. It’s also important to practice saying "no" without guilt or feeling the need to explain yourself. 3. Financial stress The holidays often come with a hefty financial burden. Between buying gifts, traveling to visit family, hosting parties, and managing extra expenses, it’s easy for the stress to build up. Financial anxiety is a common challenge for those in early recovery, as it can trigger feelings of overwhelm and helplessness. For those with a history of substance use disorder, these feelings can lead to a temptation to self-medicate. Gift-giving and expectations: The pressure to buy gifts, often coupled with the desire to create the "perfect holiday experience," can cause significant financial strain. This stress can activate the urge to escape by drinking or using substances, as a way to cope with feelings of inadequacy or guilt. Travel costs: Travel expenses for seeing family, especially if you're in early recovery and still trying to rebuild your life, can be overwhelming. These stressors may make you feel anxious or out of control, leading to the temptation to use alcohol or drugs as a way to “manage” the situation. Hosting stress: If you’re hosting a holiday gathering, there’s often pressure to make everything perfect, from the food to the decor to the atmosphere. This can lead to burnout or frustration, which may make you feel like you're "too stressed to stay sober" and tempt you to relapse as a way of escaping the stress. In such situations, it’s important to find healthy coping mechanisms for managing financial stress. This might include creating a realistic holiday budget, seeking support from your recovery community, or practicing mindfulness to keep the focus on the present moment rather than future worries. Essential tips for a sober & joyful holiday season The following tips and recommendations aim to   minimize relapse triggers  in challenging situations, shift your focus to positivity during the holiday season, and stay fully engaged in recovery. 1. Plan ahead and stay connected In each case, plan strategies for maintaining abstinence and avoiding high-risk environments. An escape plan can be as basic as making a brief appearance and leaving early if you are in a triggering environment. Here are some practical tips to help you execute this: Bring a sober friend or loved one: It can help to have a sober friend or a supportive family member attend these functions with you. A sober companion gives you company and discourages you from seeking alcohol while helping you cope with uncomfortable situations if need be. Have a non-alcoholic beverage on Hand: If you do not want to accept a drink, having a non-alcoholic beverage in your hand can help deter others from buying you one. If you prefer no alcohol, bring your choice of mocktail or sparkling water to help you avoid the pressure of drinking alcohol. 2. Set boundaries and stay true to your needs Boundaries are critical steps that you must take to maintain sobriety. It is also helpful to inform family and friends about your decision to stay sober. This way, they will not force you to attend holiday events like parties that could result in relapse triggers. Here are some specific ways to set boundaries and communicate your needs: Politely decline invitations to events where alcohol will be served or set limits on the time you're willing to attend. Host your sober holiday party or gather a group for a fun, alcohol-free activity. Don't be afraid to educate loved ones about your sobriety and why it's essential to your recovery. Explain how they can best support you. If certain gatherings or traditions are too risky, suggest an alternative celebration that aligns with your sober lifestyle. In many cases, family dynamics may be a significant part of the challenge, and working with a therapist could help.   Family therapy  can be a valuable resource in these situations, helping families better understand addiction and how to support their loved ones in recovery. 3. Attend recovery meetings and stay active in your support network Support groups, such as recovery meetings, are a vital source of strength, especially during the holiday season. It's often less stressful to open up in these meetings, where you feel comfortable with others who understand your journey. Staying connected to your support network can make a significant difference. Here are a few key ways to remain engaged: Attend extra meetings for extra support: During holidays, meetings such as Alcoholics Anonymous and a twelve-step meeting are organized to offer lessons on handling stress, interacting with other people, and attaining serenity without alcohol. Additionally,   SMART Recovery  offers a self-empowering approach to recovery, providing tools and support for managing urges and triggers. Stay connected with your support system: Having family and friends you can turn to for assistance can help you avoid substance abuse and stay sober during the holidays. These individuals can also help you maintain sobriety in the face of any challenges, thus making the network a strong pillar in a sober life. If you’re looking for additional support, consider exploring   aftercare services  that can provide ongoing guidance and encouragement throughout your recovery journey. 4. Prioritize self-care and well-being Stress management is a crucial aspect of self-care, especially when coping with the emotional pressures of the holiday season. Taking care of yourself supports both your mental and physical health, which is essential for staying sober and avoiding alcohol. Here are some tips to help you take better care of yourself: Exercise gently and eat nutritious meals: Engaging in light physical activities, like walking or stretching, can help reduce stress and improve overall well-being. Pair this with healthy eating habits and staying hydrated, as proper nutrition and exercise strengthen both the body and mind, making it easier to stay emotionally resilient. Get enough restful sleep: Adequate sleep is vital for emotional stability. Try to stick to a consistent sleep schedule to regulate your rest and combat anxiety. A well-rested mind is better equipped to handle stress and maintain focus on your sobriety. Practice mindfulness and self-reflection: Taking a few minutes each day for quiet reflection or meditation can help center your mind and reduce stress. This simple practice can improve your mood and make it easier to stay grounded, helping you avoid turning to alcohol when you feel overwhelmed. Recovering from addiction and creating happiness and positivity during the festive season One does not have to consume alcohol to enjoy the festive season or feel the holidays are complete. Staying sober and spending quality time with family and friends during these joyous occasions without getting carried away by alcohol, is needful. If you're seeking further support, consider a   rehab center  to help guide your recovery journey through this challenging time. As we learn in addiction rehab and support meetings, it's important to remember that recovery is a one-day-at-a-time journey, no matter the season. At the end of the day, staying sober during the holidays isn't about depriving yourself. It's about giving yourself the greatest gift of all: the chance to fully experience the season with clarity, presence, and peace. By taking care of your physical, mental, and emotional well-being, you can embrace the holidays and celebrate the season's true spirit, one sober day at a time.   Follow me on LinkedIn  for more info! Read more from Stephanie Gillespie Stephanie Gillespie, Addiction Treatment Outreach Coordinator Stephanie Gillespie is a dedicated professional who has made a significant impact in the fields of developmental psychology, Autism, and Addiction Treatment. After graduating from UNC-Chapel Hill with a B.A. in Developmental Psychology. Her 15 years of experience working with individuals of all ages on the Autism spectrum provided her with a strong foundation for her transition into the Addiction Treatment field, where she now works as an Outreach Specialist for Patient Digital Marketing. In this role, Stephanie leverages her expertise to help addiction treatment centers increase their online presence, ultimately reaching more individuals in need of support.

Written by Yves Preissler, Founder & CEO YP Business Consulting Yves Preissler is the founder of YP Business Consulting. Yves is leading a team of professionals who bring a wealth of global expertise in providing fitness turnkey solutions for commercial, residential, hotel, and large-scale home gyms. The YP team guides investors, developers, and business owners through all the stages required to complete a successful project: Market / competitive studies. The modern real estate landscape has shifted dramatically. Where tenants and buyers once sought properties defined solely by their aesthetics or location, they now expect spaces that resonate with their values, prioritize their well-being, and elevate their lifestyle. At the heart of this transformation is fitness – an amenity that has evolved from an afterthought into a cornerstone of desirability and value. A well-designed gym or wellness facility is no longer a luxury; it's a necessity, offering profound benefits for property developers, investors, and occupants alike. Wellness as the defining force in real estate Real estate has always reflected societal priorities, and today, wellness is at the forefront of those values. The global wellness economy , currently valued at over $5.6 trillion, is reshaping industries and setting new benchmarks for success. For real estate, this shift means that developments that integrate fitness and wellness elements are no longer catering to a niche but are addressing a fundamental market expectation. Tenants and buyers view health and fitness as integral to their lives. They are drawn to properties that provide functional spaces and embody a holistic vision of well-being. Fitness amenities are no longer a "nice-to-have" but a defining feature distinguishing forward-thinking developments from the rest. The value multiplier x fitness as an asset Fitness facilities are not just an addition to a property – they are transformative assets that enhance financial performance. Developments with thoughtfully integrated gyms and wellness spaces consistently achieve higher rental rates and sale prices. A modern fitness center is a signifier of quality, positioning the property as a premium offering and attracting discerning tenants willing to pay a premium for convenience and lifestyle alignment. Beyond financial metrics, these spaces drive tenant retention. In an era where convenience reigns supreme, having a state-of-the-art gym within walking distance of one's front door eliminates a major barrier to maintaining a fitness routine. This added value fosters loyalty, encouraging tenants to renew leases and remain in the community. The effects ripple outward – fitness facilities improve individual experiences and create communal hubs, fostering interactions and strengthening the emotional connection tenants feel with the property. The new standard in fitness spaces The role of fitness facilities in real estate has evolved dramatically. The days of a windowless room with a few treadmills are long gone. Today's fitness spaces must deliver an experience as much as they do functionality. A well-designed gym is aspirational, inspiring tenants to incorporate wellness into their lives while aligning with the development's overall aesthetic and brand identity. Architects and developers now focus on creating multi-dimensional fitness spaces tailored to the unique needs of their target audience. High-end residential developments integrate luxurious fitness centers equipped with state-of-the-art technology and bespoke training programs. Boutique studios within mixed-use properties appeal to niche markets by offering curated experiences – yoga, pilates, or functional training and HIIT. And increasingly, developments are incorporating recovery zones – spaces dedicated to mindfulness, relaxation, and advanced therapies such as infrared saunas or cryotherapy. This diversity reflects an understanding of tenant expectations: fitness spaces must be versatile, functional, and inspiring. Global examples of wellness-driven developments Several forward-thinking developers worldwide have demonstrated the transformative potential of fitness and wellness in real estate. These projects highlight how integrating fitness and wellness into design can elevate property value and enhance tenant satisfaction: Emaar properties (United Arab Emirates) Emaar's "The Heights Country Club & Wellness"  in Dubai epitomizes wellness-focused living, featuring state-of-the-art gyms, cycling tracks, and tranquil water bodies. This $15 billion mega-project is a testament to the growing demand for holistic health environments. Aman resorts (Global) Aman Residences, such as Aman New York,  seamlessly integrate wellness into luxury living. Residents enjoy a 25,000-square-foot spa, a 20-meter indoor pool, and tailored wellness services, offering an urban sanctuary focused on health and rejuvenation.    Kerzner international (Global) The SIRO brand by Kerzner International is redefining fitness-focused hospitality. SIRO One Za'abeel  in Dubai features immersive wellness experiences, advanced fitness facilities, and recovery labs designed to empower peak physical and mental performance. GID development group (USA) Waterline Square  in New York City offers residents access to a sprawling 100,000-square-foot amenity center with a tennis court, lap pool, spa, rock climbing wall, and more. This development demonstrates how fitness and recreation can become key lifestyle pillars. Proud real estate (Thailand) In Bangkok, Proud Real Estate's "ROMM Convent"  is a luxury condominium project awarded Best Wellness Residence Development at the Property Guru Thailand Property Awards 2024. This development emphasizes wellness-centric living, offering residents access to state-of-the-art fitness facilities and wellness amenities, reflecting the growing trend of incorporating wellness into residential projects.  Savills (UK) The OWO Residences by Raffles  in London offers a blend of opulence and wellness. Its Guerlain Spa, 20-meter pool, and advanced wellness suite reflect how fitness and recovery are becoming standard in luxury living. A vision for the future As the real estate industry continues to evolve, fitness and wellness amenities will play an increasingly central role in shaping developments' value, appeal, and profitability. These spaces are not optional but essential to creating properties that thrive in today's competitive market. For investors, architects, and developers, the message is clear: “The future of real estate lies in designing spaces that prioritize health, inspire connection, and deliver lasting value.”  “In real estate, as in life, health truly is wealth.” – Yves Preissler If you are a developer, architect, or investor looking to understand how fitness, wellness, and recovery spaces can enhance your project's success, I'd be delighted to discuss these trends further and share insights from my experience. Let's explore how we can shape the future of wellness-driven real estate together. Visit my Linkedin and website for more info! Read more from Yves Preissler Yves Preissler, Founder & CEO YP Business Consulting Yves Preissler is the founder of YP Business Consulting. Yves is leading a team of professionals who bring a wealth of global expertise in providing fitness turnkey solutions for commercial, residential, hotel, and large-scale home gyms. The YP team guides investors, developers, and business owners through all the stages required in a successful project: Market / competitive studies, feasibility analysis, detailed financials, location sourcing, concept design, design/ project development, project management, recruitment, sales, marketing, and operations.

Written by Jenna Foley, Akashic Reader and Energy Healer Jenna Foley is known for Akashic Enlightenment, working with the subconscious roots of mindsets that are stuck. She is the creator of My Awakening Within where she has a podcast about healing and spirituality along with her upcoming travel to sacred sites and facilitates connection to energy, intuition, mindset and abundance. Are you experiencing a spiritual awakening? This transformative journey of self-discovery can be both exhilarating and challenging. In this article, we'll explore the concept of spiritual awakening, its stages, and how to embrace your true self. What is a spiritual awakening? A spiritual awakening is a profound shift in consciousness and awareness where hidden or suppressed aspects of yourself begin to surface. It's a process of unraveling old beliefs and patterns, leading to a new perspective on life and your place. Key characteristics of a spiritual awakening A shift in perception and awareness Questioning long-held beliefs and societal norms Increased sensitivity or awareness to energy and intuition A desire for deeper meaning and purpose Stages of spiritual awakening While everyone's journey is unique and not linear, with one phase after another, you may come back to the same stages again and skip some. Many people experience similar stages during their spiritual awakening: The catalyst: Often, a significant life event triggers the awakening process. Bliss and euphoria: Initial excitement and a sense of newfound freedom. The dark night of the soul: Bring light to inner shadows and confront old patterns. Integration: Incorporating new insights into daily life. Embodiment: Living authentically and aligned with your true self. Signs you're experiencing a spiritual awakening Increased awareness of patterns and cycles in your life not serving you that are based on learned subconscious mindsets. A strong desire for authenticity and truth Shifts in relationships and social circles Enhanced intuition and sensitivity A feeling of interconnectedness with others and the universe Navigating the challenges The dark night of the soul This phase can be particularly challenging. It involves: Deep introspection and self-reflection Confronting and dismantling illusions and false beliefs Feeling lost or disconnected from your old sense of self Remember: This phase is temporary and leads to greater self-awareness and growth. Dealing with loss and change As you awaken, you may experience: Shifts in relationships Changes in career or lifestyle A sense of grief for your old self or life Embrace these changes as part of your growth process. They make room for new, aligned experiences. Stepping into your true self Embracing your authentic self is key to fully experiencing your spiritual awakening. Here's how: Practice self-acceptance: Embrace all aspects of yourself, including perceived flaws. Follow your intuition: Trust your inner guidance system. Set boundaries: Learn to say no to what doesn't align with your values. Cultivate presence: Stay grounded in the present moment, you can use mindfulness techniques. Embrace uncertainty: Be open to new experiences and perspectives. The power of alignment When you're living in alignment with your true self: Opportunities flow more effortlessly You attract people and situations that resonate with your authentic energy You experience a deeper sense of purpose and fulfillment Reflection exercise Take a moment to reflect on your journey: What patterns or cycles do you notice repeating in your life? How do these patterns make you feel? What steps can you take to break unhelpful cycles and embrace positive change? Conclusion A spiritual awakening is a profound journey of self-discovery and growth. By embracing the process, facing your challenges, and stepping into your authentic self, you open the door to a more fulfilling and purposeful life. Remember, your journey is unique. Trust the process, be patient with yourself, and celebrate each step of your awakening. If you are ready to embark on understanding your unconscious mind, break free of patterns creating a disharmonious life, book an Akashic Enlightenment Session  today! Let’s work together to release what isn’t serving you. Follow me on  Facebook , Instagram ,  YouTube, and visit my website  for more info! Read more from Jenna Foley Jenna Foley, Akashic Reader and Energy Healer Jenna is a healer and teacher of light and love. After recovering from PTSD, her direction in life shifted to working on herself and addressing the subconscious thoughts and mindsets that were holding her back. She focuses on shining a light on you to help you feel empowered to shift your perspectives and believe you have all of the tools you need. We are complete, we are whole, and we are divinely perfect; it is in your perception of this fact that brings it into your reality. She is the owner of My Awkaneing Within, where we are awakening to our power within us and transforming our reality to align with our purpose.

My passion for greater awareness in feminine energy among high-achieving women and gay men, was sparked by my journey overcoming my own struggle to create more success in all areas of my life from a place of ease, joy and fun. Combining both traditional and innovative techniques, I have created a 5-step process to guide my clients understand their true power, and transform into the life they've always wanted. I believe, redefining success through feminine energy principles can propel us towards a more authentic, balanced and sustainable success. Ivy Comota, Personal Coach Tell us about a pivotal moment in your life that brought you to where you are today. Even as a kid, Ivy always had this burning desire to help others with their health. She mentioned that she didn't fully understand what that meant or how it would unfold back then. But looking back on her career journey, missing out on a medical school scholarship was a turning point that led her to nursing. She fell in love with the profession as it resonated with her mantra: forewarned is forearmed. This profession also gave her the chance to travel, live overseas, experience life fully, and get ahead financially. Sure, there were bumps along the way, but Ivy highlighted that she always believed the journey would equip and prepare her for a bigger and higher calling. Not just to get through the next stage of her life and career but to live her purpose of supporting women and gay men who are high achievers like herself, struggling to maintain balance in one or more areas of their lives. Ivy also added that her ability to navigate life's bumps and knockdowns with flying colours is something she prides herself on. After seeing friends struggle to maintain their health and fitness, their relationship with their kids, their ability to advance in their careers and finances, and having to sacrifice precious time that impacts their mental and emotional well-being. And despite all their sacrifices, Ivy voiced they still didn't feel fulfilled in their success. Ivy was heartbroken. So, it became her mission to reverse-engineer the whole process and figure out what she'd done to get to where she is now, and who she had become to get there. Ivy also added that it was at the same time, an opportunity to understand her dilemma in creating and attracting a deeply connected and abundant man into her life. Her three happy children have witnessed her joy in creating success while being fully present for them. Ivy believes it's crucial that they also have a good model of how a man and a woman should be in a loving, supportive relationship. And so this is where it all began! Tell us a bit about your story, how did you build your career until this point? Ivy gleefully shared that the biggest factor contributing to building her career is her mindset and self-belief that where she is, is exactly where she is meant to be. And just like anyone else, she is worthy of all the good things life has to offer. She also reiterated that even though her first attempt at getting into the career she envisioned took a different turn, she knew deep down at a young age that she would discover who she was in the process, and it would lead her to figure out her purpose. Ivy also highlighted that her self-belief about what she is worthy of is the catalyst for her career growth. She has always invested in her personal growth through coaching and self-development courses, not because she saw herself as needing to be fixed, but because she knew that as she grew, her wealth, referring to her kids, their lifestyle, her career, her business, attracting highly driven clients, and her circle would also elevate and meet her at a higher level. Ivy also alluded that it has always been her personal goal to add value to others. She mentioned that she is always conscious of her energy so she can bring positivity to people she encounters. Because of this, people either point her in the right direction or send people her way who will also benefit from the same positive and expansive experience they had in her presence. Ivy emphasized that when you lead with that, you can't help but grow your business or career organically, especially because you attract clients who are self-selecting themselves to take part in her coaching or program. What are some common challenges your clients face, and how do you help them overcome those obstacles? Most of the time, as Ivy recalls, clients find her with pressing issues of either going through some sort of physical struggle, feeling anxious and/or depressed, often feeling lost, unfulfilled, burnt-out, and stressed, or feeling stuck and going through the loop of struggle, doubt, and fear. This could be related to their career, life goals, health or fitness, finances, or relationships. To help them overcome these challenges, Ivy begins by understanding what her clients truly desire in their lives and how these challenges hinder their ability to create certain successes. She then links them to her framework, which is a self-paced program, to help them uncover their own beliefs and perceptions of their journey and challenges up to this point. Ivy also added that the goal of the first three steps of her framework is to allow space for awareness, healing and understanding. Simultaneously, she connects them to her community called Fem Aware HQ and provides one-on-one and group coaching sessions to give them the community and professional support needed to transition into the growth they so desire. The last two steps in Ivy's framework involve anchoring into self-worth and strengthening the belief and trust within her clients. For them to see that who and where they are, is exactly what they need to achieve what they desire. Ivy also pointed out that the foundation of her work is self-awareness and being in touch with one's worth. Adding to the equation is her personal touch of lightness and fun, which high-achieving feminine beings (women and gay men) often forget because they have become so used to the hustle and masculine way of creating success. Can you share a success story from a client who has benefited from your coaching? Ivy claimed that, as she often says to her clients, she is not a relationship expert or relationship-specific coach. But when you engage in her program and become more aware of how you are being energetically, you become a magnet for amazing things, including a loving and deeply connected relationship. Ivy recalled and shared that a client came to her devastated and feeling lost after his boyfriend of five years broke up with him because he was caught cheating. His struggle was not knowing exactly how he would meet someone, fall in love, and then, for some unexplainable reason, the feeling of discontentment would creep in, followed by the need to look for that missing piece from someone else outside of the relationship. After understanding this specific challenge within him and becoming fully aware of what he wanted in his life, they then dove into working on his belief system. This was followed by healing the part that led him to sabotage his relationships for the third time, using the tools that Ivy had incorporated into her coaching program. Ivy also added that her client dove into her 12-week program and continued with one-on-one coaching weekly to bi-weekly. Ivy mentioned that they started the coaching in June 2023 after attending one of her workshops, and her client attracted an amazing man in five months. Eleven months later, which was just on October 8th this year, they got married, and Ivy played a big part in their wedding. Ivy pointed out that this is one of the biggest successes she has witnessed in her coaching. Not just because her client attracted someone who reciprocated exactly what he was looking for in a loving relationship, but more so because her client healed the part of him that needed constant validation. Most importantly, the client understood that even though he is gay and choosing to embrace his feminine energy, it doesn't mean that in the dynamics of their relationship, he will always be the "woman". This energetic awareness of how he or anyone for that matter as Ivy empathised, should be a moment-to-moment awareness and is paramount to the success of a healthy relationship. Ivy also highlighted that our energetic awareness is key and must be embodied, especially for those who desire success in all areas of their life with ease, joy, and fun. And these are what she offers in both her program, coaching, and community. So if you want to have a taste of it. Feel free to tap in the link here , and experience it for yourself. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Ivy Comota

In today's insightful conversation, we're thrilled to introduce Tana J Cohen, a beacon of hope and transformation in the realm of somatic coaching. Tana's journey from navigating the turbulent waters of complex trauma, anxiety, and burnout to becoming a guiding light for others is nothing short of inspiring.  With a deep commitment to fostering positive social change and enhancing mental and physical wellbeing, Tana's approach to healing is rooted in the profound connection between the body and mind. As we delve into this interview, Tana shares her personal revelations that led her to the path of somatic coaching and how her experiences have shaped a unique approach to supporting compassionate entrepreneurs and professionals.  Join us as Tana opens up about the power of somatic healing and how she tailors her support to meet the needs of those driven to make a difference.  Prepare to be inspired by Tana's wisdom, resilience, and the compassionate world she envisions through the lens of somatic coaching. Tana J Cohen, Somatic Coach & Embodied Mindfulness Mentor Tana, you help people with ADHD and residual stress from complex trauma create a loving and compassionate relationship with themselves. Can you share more about how that supports them to have the clarity and emotional stability they so often desire? The complexity of ADHD and C-PTSD, or complex trauma, combined can create a lot of confusion and uncertainty within. It’s like your thoughts and emotions become tangled, like a ball of yarn. You want clarity, energy, and emotional stability, yet it often feels like the harder you push, the more the knots tighten. I believe we each have the capacity for peace, calm, and stability within. What I observe in others and experience personally is that the most healing power comes from offering loving presence, curiosity, and kindness to all that emerges from within—even that tangled ball of yarn. What makes somatic healing so effective, especially for those with ADHD who are healing from trauma? Often, the mind wants to dissect, analyse, problem-solve, or even criticise and give up. Those of us with ADHD, PTSD, and “all the things,” as I say, have so much mental data reinforcing why we’re broken, unable to move forward, lack discipline, struggle with relationships, or focus at work—and on and on. Many of us have felt ostracised, hurt, or criticised in childhood, so the self-beliefs we’ve developed over time can obstruct real healing. Therapeutic Somatic Coaching enables you to drop into the body, slow down, rest in the quiet of the present moment, and from there, the magic unfolds—naturally and without force. Being guided by awareness, compassion, and non-judgment brings a quiet strength to those I work with and offers a foundation that supports them far beyond our time together. Somatic Healing is becoming increasingly recognised. For those of us who don’t know what it is, can you explain what it means and how it differs from traditional therapy? Somatic Therapy and Somatic Healing view the body as a key part of healing and transformation, especially for stress, trauma, and anxiety. Unlike traditional therapy, which tends to focus on talking through issues and analysing thoughts and emotions, somatic work recognises that our bodies hold onto stress and trauma physically. Somatic healing centres around creating awareness of body sensations—often referred to as the “felt sense”—allowing people to gently access, process, and release stored tension, stress, or unresolved emotions. By focusing on what’s happening in the body, clients can feel shifts in a natural, grounded way, often noticing more ease and clarity emerging without needing to “think their way out” of a problem. This approach is unique because it helps people move beyond old habits and mental loops by tapping into the body's wisdom, inviting curiosity and exploration. It’s especially helpful for those who feel that talking alone hasn’t fully resolved their challenges or who experience persistent physical symptoms of stress, like tightness in the chest or brain fog when trying to be productive. Somatic Healing provides a dynamic, integrated pathway for change that includes the mind, body, and nervous system. It’s about creating real, felt experiences of calm, clarity, and safety in a way that feels embodied, gentle, and lasting. It seems like your own journey has greatly shaped the way you work with clients. How did your personal experiences influence your approach? I've been through my own share of struggles. Losing my brother at a young age, dealing with years of bullying, turning to the validation of men and the comfort of food—I’ve carried those emotional burdens deeply. My body created protective layers to keep me safe, but those layers also hid away my creativity, my wildness, and my confidence. I felt so different from everyone else, and the only conclusion that made sense was that I was broken and didn’t belong. I had to put in a lot of time and healing to start peeling those layers back, and somatic healing allowed the spirit of who I truly am to shine through. Self-awareness, self-love (which isn’t always sparkly, but my gosh is it empowering), and understanding my nervous system have become my compass. They bring me back to myself, and every new level of strength and softness I uncover leaves me more inspired to share this work. Because I know what it’s like to feel broken, to lose all sense of stability, and even to question if I wanted to be here, I offer a safe space where my clients can share anything and everything without fear of judgment. That kind of safety—to be fully yourself in all your complexity with someone who can hold space and light the way forward—is deeply healing in itself. It’s about finding a place where you can finally feel okay to just be, with someone who gets it. For someone considering somatic healing, what should they look for in a practitioner? I always say, trust your gut. Find a practitioner who creates a safe and nurturing environment, one where you feel comfortable enough to explore your emotions and stay true to what feels right for you. A trauma-informed coach is important, as well as someone who is patient and compassionate in their approach. If you feel like you could be friends with the practitioner, that’s a sign you feel safe and comfortable, which is a good indicator. Ensure they’re professional enough to hold a transformative space for you, but laid-back enough in their manner that you feel relaxed and able to enjoy the experience. Joy is such an underrated remedy in life. How can someone begin their journey with you if they’re feeling aligned with your approach? If my approach resonates with you and you’re ready to take a small but powerful first step, I invite you to download the Calm The Chaos Somatic Journaling Prompts. This gentle evening practice only takes about five minutes, but it’s designed to help you unwind the layers of stress that build up throughout the day. By simply putting pen to paper, you’ll begin to shift from the overwhelm that ADHD and PTSD can bring, tapping into a sense of calm and clarity. Or, if you’re ready to dive deeper, you can explore the full experience of somatic serenity and see if this approach feels right for you. Visit my page to learn more about a journey that invites ease, self-connection, and a way of moving through life that truly honours who you are. Follow me on  Facebook , Instagram , LinkedIn , YouTube , and visit my website  for more info! Read more from Tana!