Written by Colin James De Courcy Richards, Somatic Sexologist, Massage & Intimacy Practitioner Since 2005, Colin Richards has supported over 8,000 clients in enhancing sexual confidence and improving their intimate relationships through sensual treatment, counseling, and workshops. His holistic approach addresses the biological, psychological, and emotional aspects of sexuality, helping individuals and couples find balance to unlock potential. Over recent years, cuckolding and hotwifing have seen a rise in popularity among couples looking to explore new dimensions of intimacy and deepen their connection. These practices—where one partner engages in sexual activity with others while the other partner watches or supports—have come to symbolize, for many, a unique blend of trust, exploration, and self-discovery. Couples often see these dynamics as a way to add novelty to their relationship or test emotional boundaries, with interest likely fueled by more open discussions around sexuality post-COVID and evolving social attitudes. Here’s a deeper look into the appeal, psychology, and motivations driving this trend. Why are couples turning to cuckolding and hotwifing? For many, cuckolding and hotwifing provide a structured outlet for exploration and experimentation within a committed relationship. According to a recent survey published in The Journal of Sexual Medicine, nearly 60% of men and 33% of women have fantasized about seeing their partner engage sexually with someone else. Of these, an increasing number of couples are acting on these fantasies to revitalize their intimacy, especially after years together. Reports suggest that during the COVID-19 pandemic, searches for cuckolding and related terms increased, indicating that couples used the time to reexamine and expand their intimate lives safely. In a practice session popular among interested couples, many men express their initial curiosity by calling to ask if their partner can receive a sensual massage while they observe—a safe, guided introduction to the lifestyle. This experience is less about “giving up” a partner and more about adding elements of excitement, vulnerability, and honesty to a relationship, often igniting newfound passion and intimacy. Positive aspects of cuckolding and hotwifing Exploring these practices comes with its benefits, many of which contribute to stronger and more open partnerships: Enhanced communication: Couples engaging in these dynamics must openly discuss their boundaries, fantasies, and feelings, promoting deeper levels of honesty and understanding. Increased trust and intimacy: The trust required for cuckolding or hotwifing can deepen the emotional connection. Knowing a partner’s experiences are with full consent allows couples to feel secure and bonded. Sexual fulfillment and novelty: For long-term couples, these practices allow for the exploration of fantasies and desires that might not be fulfilled within traditional monogamy, often reigniting passion. Personal growth and self-discovery: Both partners often discover new facets of themselves and their sexuality, which can lead to greater confidence and self-awareness. Strengthened relationship dynamics: Many couples find that embracing these non-traditional power dynamics can enhance their emotional and physical connections. As Thomas, a 40-year-old husband, shared, “We’ve never communicated as openly as we do now, and it’s strengthened the intimacy we have. There’s a new level of closeness and excitement in our relationship.” Understanding the psychology and motivations behind cuckolding and hotwifing While many assume cuckolding is primarily about humiliation, the motivations can be diverse and complex. Psychological and anthropological perspectives help shed light on why some people are drawn to these practices. Power exchange and erotic jealousy: For some, the act of “letting go” while their partner experiences intimacy with someone else creates a powerful erotic thrill. The concept of “erotic jealousy” can drive arousal, as the viewer feels heightened excitement due to the tension of sharing their partner. Voyeurism and novelty: Watching one’s partner in a new experience can be a turn-on. This is often a way to keep things fresh, engaging the novelty factor that’s essential for long-term sexual satisfaction. Primal and biological drives: Anthropologists suggest that humans may be biologically predisposed to some level of non-monogamy. In many early human societies, shared or communal relationships were practiced, and some believe these instincts remain. For example, the reproductive urge to see one’s partner with another might hark back to primal drives where communal parenting or varied genetic partnerships benefited human survival. Reinforcement of attachment: Watching a partner with another can strengthen attachment bonds. Oxytocin, the “bonding hormone,” is released during sexual activity and can create a sense of closeness even when one’s partner engages with others. In a similar vein, Alister, who entered an arranged marriage only to discover his arousal upon finding his wife with someone else, found that this experience led him to redefine his own needs and desires. “I realized this was part of what brought us closer. I felt valued and desired when she returned to me,” he said. Addressing male and female perspectives in cuckolding and hotwifing For men, the thrill may come from elements of erotic jealousy or the role reversal of being an “observer” rather than the “performer.” On the other hand, some women participating in these scenarios may have mixed emotions, often reporting feelings of both excitement and vulnerability. Comments from women who have tried this dynamic include: “It’s an experience of liberation, but I only do it because he wants it too. I wouldn’t have suggested it myself.” “It brings out a side of me I didn’t know I had, but also, I feel a sense of reassurance seeing how happy it makes him.” Exploring cuckolding with sensual massage For many couples, sensual massage provides a gateway into cuckolding in a safe, structured environment. Here are some popular scenarios that couples often explore: Watch & enjoy: Couples cuckold massage – Ideal for partners who want to witness their partner’s enjoyment, learning techniques while ensuring emotional security. Watch & touch: Couples massage – Here, one partner observes and eventually joins in the massage, balancing connection with the excitement of involving a third party. Give together: Couples massage – Both partners give a four-hands massage together, deepening their connection and building intimacy. These scenarios allow couples to enjoy the excitement of cuckolding with professional support, which can help foster security and deeper connection. Conclusion: Embracing cuckolding as an intimate journey Whether through sensual massage or other forms of shared experience, cuckolding and hotwifing can help couples rediscover intimacy, spark new excitement, and nurture a deeper understanding of each other’s desires. As our views on sexuality continue to evolve, many couples are realizing that exploring these dynamics with trust and open communication can strengthen their bond rather than threaten it. Ultimately, as with any form of intimacy, communication is the key to understanding and respecting each partner's needs and comfort levels. For those willing to explore, cuckolding and hotwifing offer a unique pathway to shared adventure, self-discovery, and the ultimate test of love and trust in a relationship. At Intimacy Matters Colin has created several experiences that couples can explore the desire to expand their sexual relationship, safely and in a controlled comfortable non pressurised environment. The Watch & Enjoy Massage and the Watch & Touch being the most popular. Exploring a “watch & enjoy” sensual massage: A real-life experience In a “Watch & Enjoy” sensual massage, the male partner observes while the female partner receives a massage from a professional, guiding the couple through a safe, structured, and mutually beneficial experience. Here’s how this experience felt for both participants, Rebecca and Thomas, who had been married for over a decade and sought ways to reinvigorate their intimacy. Rebecca’s perspective Rebecca, who initially hesitated at the idea of cuckolding, saw the sensual massage experience as a way to satisfy both her curiosity and her husband’s desire to explore new forms of intimacy. She describes the experience as being “intensely liberating,” explaining that while she’d always felt comfortable with her husband, she found a renewed sense of confidence and independence in the moment. “Being in that moment with someone else gave me an opportunity to fully let go and focus on myself,” she shared. “It was incredibly sensual but also empowering. I felt beautiful, valued, and completely safe because I knew my husband was there, supporting me. His presence was reassuring, even though he wasn’t participating.” Rebecca also found herself surprised by the deep sense of connection she felt afterward. “I never expected to feel so close to him after an experience like this. It was as if he was seeing a side of me he’d never seen before—and that made me feel valued and accepted in a way I hadn’t felt in years.” Thomas’s perspective For Thomas, observing his wife in a moment of pure pleasure without direct participation was both thrilling and challenging. As he watched, he experienced a mixture of pride, arousal, and nervous excitement. While the idea of his wife’s pleasure had always been a source of satisfaction, seeing it from this new perspective awakened a new side of his own desires. “It was a chance for me to witness her happiness and fulfillment without needing to be the one providing it,” he shared. “It was like stepping outside the boundaries of our usual relationship roles. There was something about watching her in that way that brought out a feeling of protectiveness and pride—knowing that she felt safe enough to let herself go with me there.” Thomas admitted that at times, he felt a pang of jealousy, but this feeling, he realized, only strengthened his attachment to Rebecca. “Seeing her in that moment, enjoying herself without inhibition, reminded me of how deeply I cared for her and wanted her happiness. It was freeing, almost cathartic, to just let go of the need to be the one giving pleasure and instead fully support her experience.” For both Rebecca and Thomas, the “Watch & Enjoy” massage acted as a unique gateway to exploring cuckolding in a comfortable, controlled environment. As a result, they felt closer, both emotionally and physically, than they had in years. Follow me on Facebook , LinkedIn , and visit my website for more info! Read more from Colin James De Courcy Richards Colin James De Courcy Richards, Somatic Sexologist, Massage & Intimacy Practitioner Colin Richards, a full-time Sex & Intimacy practitioner since 2005, has worked with over 8,000 clients to improve sexual confidence and address a range of intimate challenges. He offers a variety of services including sensual massage, psychosensual treatments, counseling, and workshops. His humanistic approach integrates biological, psychological and emotional factors to help clients explore their sexual potential. Colin founded Intimacy Matters in 2012, where he has guided many individuals and couples toward deeper intimacy and connection. He regularly publishes articles on sexuality and relationship issues, and conducts public talks, workshops, and social events in London. Colin has been featured extensively on UK national TV & Media.

Written by Martina Magnery, Relationship Coach & CEO Martina Magnery is a Psychotherapist, Relationship Coach, and the visionary CEO of Clarityfor, a leading Personal Development Coaching Company. At Clarityfor, Martina and her team provide evidence-based approaches to help individuals achieve transformative and measurable personal growth. EMDR (Eye Movement Desensitization and Reprocessing) is a powerful tool for recovering from trauma and transforming limiting beliefs. More people are choosing to experience EMDR in an intensive or retreat-style format, enabling a fast-tracked path to relief. EMDR is clinically validated as one of the most effective, evidence-based methods for reducing PTSD symptoms and other psychological challenges. With the intensive approach, clients can experience faster results compared to traditional weekly therapy sessions. Why choose EMDR intensives as a personal development tool? The benefits of EMDR intensives go beyond trauma symptom reduction. Increasingly, clients are using EMDR as an evidence-based personal development tool, providing deeper results than many life coaching programs or standard talk therapy. Here are a few transformative benefits of EMDR: Healthier relationships: By addressing relational trauma, clients can build stronger, more fulfilling connections. Enhanced career satisfaction: Reduced trauma symptoms often lead to greater focus, productivity, and job satisfaction. Increased confidence: EMDR helps establish a lasting sense of peace, stability, and resilience on both a psychological and physical level. This holistic improvement showcases the profound, wide-ranging impact that EMDR can have on well-being and life satisfaction. How EMDR intensives and retreats support transformation EMDR intensives and retreats are designed to break through psychological barriers and facilitate lasting change, helping individuals move beyond limitations. These focused formats can address specific challenges such as: Attachment and abandonment issues: Helps heal early attachment wounds, promoting healthier, more secure relationships. Complex PTSD (C-PTSD): Alleviates complex trauma from childhood, supporting comprehensive healing. Emotional betrayal: Releases pain from betrayal, enabling trust and security. Financial trauma: Helps reduce stress from past financial setbacks, promoting healthier money mindsets. Sexual trauma: Provides a safe approach to healing sexual trauma and reclaiming a sense of safety. Breakup recovery: Aids in processing heartbreak and building resilience. Trust and safety concerns: Builds a foundation of security, promoting openness and trust in relationships. Emotional reactivity: Reduces intense emotional responses, enabling calmer reactions. Communication barriers: Enhances communication by healing past relational wounds. Fear of intimacy: Reduces fear of closeness, fostering deeper connections. Codependency: Addresses beliefs leading to codependency, promoting healthier boundaries. Self-esteem issues: Reframes negative self-beliefs, boosting confidence in relationships. Jealousy and insecurity: Heals past betrayals, encouraging trust and security. Conflict resolution difficulties: Reduces defensiveness, promoting constructive conflict management. Emotional detachment: Helps reconnect with emotions, improving relational warmth. These benefits make EMDR intensives and retreats versatile tools for overcoming relational challenges, creating a foundation for healthier connections, improved career prospects and fuller lives. How do EMDR intensives and retreats work? EMDR intensives involve consecutive days of focused sessions, designed to address traumatic memories and restrictive beliefs efficiently. Clients often find that, once they understand the transformative potential of EMDR, they appreciate the time investment in this immersive approach. Studies on EMDR intensives reveal significant results, particularly for PTSD and Complex PTSD. For example, participants in one study reported sustained symptom relief three months post-treatment. Another study with veterans found that intensive EMDR reduced symptoms as effectively as regular weekly therapy, with lasting improvements over a year. Combining EMDR with holistic practices Many EMDR intensives integrate complementary therapies like yoga, breathwork, and hypnotherapy to enrich the experience. In a study of a five-day EMDR and yoga program, most participants saw significant symptom reductions, with some no longer meeting PTSD criteria two weeks after the program. A retreat that provides resort style accommodation with a pool for swimming, cooking classes, massages and local sightseeing can make the psychological shift to better well-being more rejuvenating and memorable. Combining these practices into a retreat-style intensive promotes holistic healing, helping clients experience a profound sense of well-being. EMDR retreats: A unique approach to trauma healing EMDR retreats merge the structured intensity of EMDR therapy with a retreat’s immersive environment, creating a focused and nurturing space for healing. Retreats typically include multiple EMDR sessions within a few days, enhanced by therapeutic and relaxation activities such as mindfulness and meditation. This setting encourages deeper therapeutic work by removing daily stressors, enabling clients to focus entirely on their healing. Key benefits of EMDR retreats Accelerated Healing and Symptom Relief: The concentrated approach enables rapid symptom relief, with many experiencing lasting improvements. Focused, Distraction-Free Environment: Retreats offer a supportive, interruption-free space, allowing clients to engage fully in self-care and introspection. Personalized Care: Programs are tailored to each client, with frequent check-ins and adjustments, creating a safe environment for exploring complex trauma. Enhanced Retention and Long-Term Impact: Research indicates that retreat-style EMDR programs often lead to higher retention and sustained benefits, including reductions in anxiety, depression, and PTSD symptoms that endure beyond the retreat. Where to find EMDR retreats and intensives Psychotherapist and Relationship Coach Martina Magnery offers EMDR intensives and retreats in stunning locations, such as the Hunter Valley and Port Stephens in Australia and Bali. She collaborates with other skilled practitioners to provide these unique programs in a serene environment ideal for transformative work. EMDR intensives and retreats offer an effective, time-efficient approach to trauma recovery, empowering clients to reach new levels of personal growth. These immersive programs are a valuable opportunity for both individuals and couples ready to take the next step in their healing journey. Follow me on Instagram , LinkedIn , and visit my website for more info! Read more from Martina Magnery Martina Magnery, Relationship Coach & CEO Martina Magnery is a Psychotherapist, Relationship Coach, and the visionary CEO of Clarityfor, a Personal Development Coaching Company. At Clarityfor, Martina and her team offer evidence-based approaches to help individuals achieve transformative and measurable personal growth. Beyond her role as a coach and CEO, Martina also shares her expertise as the host of the Clarityfor People podcast, where she delves into the art of personal development and relationship dynamics with insight and passion. References: Ehlers, A., Hackmann, A., Grey, N., Wild, J., Liness, S., Albert, I., & Clark, D. M. (2014). A randomized controlled trial of 7-day intensive and standard weekly cognitive therapy for PTSD and emotion-focused supportive therapy. The American Journal of Psychiatry, 171(3), 294-304. doi:10.1176/appi.ajp.2013.13040552 Hendriks, L., Kleine, R. A., Broekman, T. G., Hendriks, G. J., & van Minnen, A. (2018). Intensive prolonged exposure treatment for posttraumatic stress disorder: Findings from a treatment development study. European Journal of Psychotraumatology, 9(1), 1425570. doi:10.1080/20008198.2018.1425570 Bongaerts, H., van Minnen, A., & de Jongh, A. (2017). Intensive EMDR and the Fear of Being Unloved: A Case Study. Journal of EMDR Practice and Research, 11(2), 84-95. doi:10.1891/1933-3196.11.2.84

Written by Naomi Zee, Convergence Coach & Consultant Naomi Zee is a powerhouse in personal and corporate transformation, known for her unique and highly effective proprietary coaching style. With over 25 years of experience and multiple published works, Naomi’s depth of character, education, and experience empowers clients to uncover what lies hidden within their own depths. Do you ever feel like you’re sacrificing one part of yourself to succeed in another? Like you’re living a life that doesn’t fully align with who you are? You’re not alone. Many people struggle to live authentically, torn between career, family, health, and personal fulfillment. But what if you didn’t have to choose? In this article, we’ll explore how you can live authentically by aligning every part of your life, your mind, will, body, spirit, and emotions, without compromise. It’s time to stop living in conflict and start embracing the life you were truly meant to live. What is living an authentic life? Living authentically means being true to who you really are, aligning your beliefs, values, and actions so that they reflect your core self in every area of life. Many of us are told that we must choose between different parts of ourselves, sacrificing one aspect of life to thrive in another. It’s the idea that in order to succeed in your career, your personal life must suffer; or to focus on your relationships, your health or self-care might take a backseat. But the truth is, to live authentically, you don’t have to sacrifice one area for another. True authenticity comes from aligning every aspect of your being, your mind, body, spirit, will and emotions. Authenticity vs. realness Many assume that authenticity means "being real,"  but they’re not quite the same. Realness is about outwardly expressing exactly what you feel inside, without concern for social consequences. Authenticity, however, isn’t about revealing every thought or feeling. Often, we choose to withhold or filter our emotions, not to be fake, but to act with wisdom and respect for context. Authenticity doesn’t hinge on assertiveness, vulnerability, or even self-love. While these qualities can enhance our lives, true authenticity is about aligning and balancing our inner beliefs and values with how we live, not simply acting on every feeling. How can you be true to who you are unless you know who you actually are? Before you can align your actions with your beliefs, you need to understand your true self, your design. This deeper self-awareness is the foundation of authenticity. Knowing who you really are allows you to make choices that honor your core values, passions, and purpose. Without this clarity, it’s easy to get lost in the expectations of others or to find yourself living a life that feels disconnected from your true identity . The disconnect between beliefs and actions One of the most common struggles in our journey toward authenticity is the lack of synergy between what we believe and how we live. We may say we value family time, but our workaholic habits tell a different story. We may preach self-care, but neglect it in the busyness of life. This gap between our beliefs and actions creates frustration, exhaustion, and a sense that something is missing, even when we seem successful on the outside. Living authentically means aligning your inner world with your outer actions. It’s about looking within to understand who you truly are and then aligning your life accordingly. When we can do this, we stop feeling torn in different directions and start experiencing harmony and fulfillment in all aspects of life. Seven signs you’re living authentically Your actions reflect your core beliefs You make choices that align, entirely, with your values, even when they’re not the easiest options. This alignment brings consistency to your life, showing you’re true to yourself. You balance your life as a whole Instead of sacrificing one area to succeed in another, you find harmony across work, relationships, health, and personal growth. This balance demonstrates you’re not living in conflict but in alignment. You maintain integrity in social situations While you may adapt your behavior to respect social settings, you don’t feel the need to compromise your core self to please others. You’re true to who you are while still showing respect for context. You feel connected to your life’s purpose You have a clear sense of your purpose and let it guide your actions, giving you a sense of meaning and direction that reflects an authentic life. You avoid comparisons and follow your own path You’re less influenced by others' expectations or achievements and more focused on your personal journey. You’re confident that your path is uniquely yours. You feel no threat when challenged by another way of thinking or doing; you can process their point of view with your own convictions and grow from the process. Your self-awareness leads to intentional choices You understand who you are at a deeper level, your strengths, weaknesses, and passions. This self-awareness allows you to make decisions that are right for you, not based on external pressure or popular and boisterous views. You’re at peace with your choices Because you’re living in alignment, you experience less regret, guilt and second-guessing. This peace is a key sign of authenticity, as it shows you’re satisfied with your life choices and how you’re showing up in the world. Convergence coaching: The path to authentic living So how do you live authentically and bring your whole self into alignment? The answer lies in Convergence Coaching. This proprietary approach focuses on helping you integrate every part of yourself, your mind, will, emotions, spirit, and body, into a cohesive whole. Instead of buying into the notion that you must sacrifice one part of yourself to thrive in another, Convergence Coaching empowers you to achieve growth in all areas simultaneously. With Convergence Coaching, you’ll no longer need to feel divided. You’ll learn to fuse your values, actions, and design so you can thrive, all without compromising one for the other. A life without compromise Convergence Coaching recognizes that you are a complex, multi-faceted individual with a unique design, and it helps you bring every part of you into balance. This is the most practical and effective way to live authentically because when all parts of your life are aligned, your potential is actualized. If you’re tired of feeling like you’re living in conflict or compromise, Convergence Coaching is the way forward. Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Naomi Zee Naomi Zee, Convergence Coach & Consultant "Deep calls to deep." Naomi's vast experiences have cultivated a depth that calls out to those seeking lasting transformation. With 25+ years in business and coaching her signature approach helps clients unveil their full, God-given potential. Through convergence coaching, Naomi draws out latent abilities and empowers clients to align their beliefs, values, and actions for profound authenticity. Her firsthand experience with human adversity fuels her unwavering commitment to powerful transformation. Naomi also trains future coaches, equipping them to guide others with similar style and success. Her dedication to unveiling potential and fueling purpose makes her a powerful partner in your path to lasting transformation!

Written by Sam Mishra, The Medical Massage Lady Sam Mishra (The Medical Massage Lady), is a multi-award winning massage therapist, aromatherapist, accredited course tutor, oncology and lymphatic practitioner, trauma practitioner, breathwork facilitator, reiki and intuitive energy healer, transformational and spiritual coach and hypnotherapist. Having worked as a surgical nurse, I have cared for many women who have undergone a mastectomy, and this has continued over the last four years in my role as an oncology practitioner, where I have combined my knowledge of mastectomy surgery, woundcare, breathwork, and my experience with oncology, lymphatic, and scarwork massage. I am now starting a breast program for those who have undergone mastectomy, although it is also applicable to other types of breast surgery, including gender reassignment surgery. The current issue with mastectomy rehabilitation We all have breasts, and they require just as much care as the rest of the body, if not more. The combination of cultural and media-driven imagery and individual emotional reactions has distorted our perception of breast massage. In the UK, 11,500 people die from breast cancer every year, and with just under 57,000 new cases, the survival rate is 76%. 23% of cases could be avoided. There are about 400 male instances of breast cancer annually. As healthcare professionals, we are aware that a comprehensive understanding is essential to enhancing patient care and results. Physical therapy is becoming a more common component of surgical rehabilitation in the UK, but patients typically have to find a therapist on their own rather than having it provided as part of their recovery. As an experienced trauma practitioner, I am also well equipped to manage this. If necessary, I may provide additional modalities to lessen the activation of the sympathetic nervous system and aid reduced anxiety. Throughout history, women's breasts have been associated with various connotations, which can negatively impact their self-esteem and body image if they don't meet the ideal standard. The rise in breast augmentation surgeries in recent years, men's ignorance about breast cancer, and growing awareness of nursing are all clear examples of this philosophy. Historical and contemporary views about female breasts have influenced gender roles and the fulfilment of women's sexual desires. However, society's widespread perception of breasts as exclusively sexual has led to a shortage of therapists offering breast massage. However, by releasing fascial restrictions, this therapy can help clients recovering from mastectomy with swelling, pain, and limited range of motion. Additionally, clients with breast cancer tend to hide their own emotions because they are more concerned with how their loved ones are handling the situation. They can confide in the massage therapist, let go of physical and emotional stress, and openly share their worries and anxieties. In this approach, clients can rediscover their individuality and feel empowered through energy work and oncology massage. I believe that if the massage industry is to continue moving forward, we must not be afraid to challenge the boundaries imposed by society so that we can overcome stigma. Recognising the importance of training is crucial, as it equips therapists with the necessary knowledge to clearly demonstrate the need for breast massage in a sensitive and respectful manner, preventing it from being perceived as a sexual practice.   When should your breast symptoms be concerning? Most of the changes in breast tissue that occur as we age are normal and not cause for concern, and self-examination of the breasts is recommended to identify such changes. When functional tissue converts to fat during menopause, usually after the age of 35, breast lumps naturally form as part of the involution process. Dense collagen replaces the lobe structures and eventually transforms into fat, and cysts, which may or may not be painful, are a common occurrence throughout this process. Cyclic or non-cyclical mastalgia (breast pain) accounts for about half of breast-related medical consultations. However, lipid cysts, intramammary lymph nodes, abscess, haemorrhage, or duct ectasia, an inflammatory condition of the duct behind the nipple or areola, can cause other non-cancer-related symptoms. Non-cancerous breast symptoms can also arise from issues involving some form of tissue overgrowth, such as fibroadenoma (lobular overgrowth), fibroadenosis (overgrowth of glandular epithelium), sclerosing adenosis (enlargement of lobules via epithelial proliferation), or even seemingly simple scar tissue or calcification. Fibrocystic alterations, the most common benign breast ailment, can cause pain and frequently result in needle aspiration. Usually a painless movable mass, fibroadenoma is a benign solid tumour that contains glandular and fibrous tissue. This can be concerning because a core biopsy, potentially accompanied by surgery, may be recommended, leading us to fear the worst. The more visible symptoms, such as dimpling or orange peel skin, heat, redness, or skin sores, often indicate breast cancer. Changes to the nipple may also be observed, for example, crusting, discharge, or inversion. Any changes in the shape or size of the breast, growing veins, or lumps (particularly hard lumps) should be investigated. A breast cancer diagnosis will cause a range of emotions. Patients frequently worry more about their loved ones' physical and mental wellbeing than about their own. Many cancer clients hide their anxieties because they care about others, and they often need someone to talk to, cry with, or touch them. A massage therapist can provide a safe environment where a client can relax, let go of physical and emotional stress, communicate worries and fears, and build resilience and strength for the road ahead. Why is breast massage so important? The general benefits of massage, such as promoting relaxation, reducing anxiety, boosting the blood and lymphatic circulation, improving skin tone, and easing muscle tension to aid soft tissue recovery after injury, all apply to any area of the body. Additionally, there are benefits specific to the breast, such as pain relief, maintaining the shape of the breast, breaking up benign cysts, and promoting milk production and flow, as well as unclogging clogged ducts during the postpartum and postnatal period. However, self-breast massage generally provides these benefits, serving as an effortless daily routine for monitoring breast health. It encourages lymphatic flow through the tissue, allowing for the detection of any changes or irregularities. However, the experienced hands of a professional breast massage therapist may be better equipped to detect any abnormalities in the breast tissue. Massage therapists can greatly assist their clients in maintaining and promoting healthy breast tissue, raising awareness of tissue changes, and relieving the pain, swelling, and restricted range of motion commonly experienced by patients recovering from mastectomy or other breast surgeries.   Breast massage following mastectomy As with any oncology massage, there would be a detailed consultation to fully understand the complexities of each individual case, and this would include discussion about the treatments that the client has undergone or will be completing as part of their cancer journey. Treatment options may include medication, chemotherapy, radiotherapy, or surgical procedures such as lumpectomy, lymph node dissection or removal, or mastectomy (total, radical, modified radical, partial, or subcutaneous). Additionally, if the client is undergoing reconstruction, this phase could involve simple implantation, the need for tissue expanders beforehand, or multiple donor sites in the case of flap reconstruction. Every treatment option brings its own set of challenges on top of those already experienced by each individual person. These challenges can also deter a therapist from offering therapy or make the client think that they cannot access it; hence, seeking an oncology-certified and experienced therapist is essential. Extensive training is required for the variety of techniques used in a breast massage, making it a particularly accessible service. These techniques will include oncology massage, effleurage, myofascial release, muscle energy techniques, manual lymphatic drainage, scar tissue mobilisation, and cross-fibre friction. Most of these techniques do not come with standard massage training. Personally, I like to incorporate breathwork into my breast massage sessions, as it not only serves as a valuable modality for regulating the nervous system but also aids in relieving anxiety and treating medical PTSD. Additionally, it aids in the release of the diaphragm and accessory respiratory muscles, which is crucial after breast surgery. I also have the option of combining these modalities with reiki for a less invasive approach. Massage during treatment cycles will always be planned, implemented, and re-evaluated in each individual case, offering relief from pain and nausea, reducing fatigue, and easing stress, anxiety, and depression, all of which also helps to improve sleeping patterns. One of the biggest benefits of oncology massage generally, however, is the impact it has on mental health, not only providing an objective person who will listen to the clients worries without the feeling of burden that can sometimes come with attachment, but also working around the heart chakra can promote feelings of self-love and compassion, which in turn can help recover lost identity, femininity, and a sense of purpose. After surgery, however, the benefits continue, bridging the gap between surgical intervention and post-operative rehabilitation by assisting with tissue healing, releasing fascial restrictions to increase range of motion, and helping to prevent capsular adhesions. Inclusion of lymphatic and scarwork techniques not only addresses any issues with post-operative oedema but also contributes to minimising scar tissue formation through healthy realignment, which improves outcomes for those with radiation fibrosis.   Summary Considering an in-depth consultation to identify precautions such as hypersensitivity and skin fragility following radiotherapy, I firmly believe that breast massage is a valuable addition to post-surgical care, helping not only physically but also mentally and emotionally. This article discusses how a client can feel safe and reassured about receiving breast work in a relaxing treatment room, an environment that can easily integrate into a full body massage. The same guidelines apply to informed consent, but we advise obtaining specific written consent from a client for breast work, allowing them more time to consider their decision before proceeding with the actual session. It also goes without saying that in the event of an irregularity being noticed during the massage or disclosed by the client, liaison with the oncology team should take place. With oncology consultants coming aboard the breast massage train, all that is left to do is challenge the social perceptions about breasts and cancer that often lead to misconceptions about massage input. Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Sam Mishra Sam Mishra, The Medical Massage Lady Sam Mishra (The Medical Massage Lady), is a multi-award winning massage therapist, aromatherapist, accredited course tutor, oncology and lymphatic practitioner, trauma practitioner, breathwork facilitator, reiki and intuitive energy healer, transformational and spiritual coach and hypnotherapist. Her medical background as a nurse and a midwife, combined with her own experiences of childhood disability and abuse, have resulted in a diverse and specialised service, but she is mostly known for her trauma work. She is motivated by the adversity she has faced, using it as a driving force in her charity work and in offering the vulnerable a means of support. Her aim is to educate about medical conditions using easily understood language, to avoid inappropriate treatments being carried out and for health promotion purposes in the general public. She is also becoming known for challenging the stigmas in our society and pushing through the boundaries that have been set by such stigmas within the massage industry. References: Breast cancer statistics Bonillas, C. (2009). What people think, feel, and want to know about breasts. In E. Schroeder & J. Kuriansky (Eds.), Sexuality education: Past, present, and future, Vol. 2. What people want to know (pp. 87–107). Praeger Publishers/Greenwood Publishing Group. Cole JS, Olson AD, Dupont-Versteegden EE.(2024) The Effects of Massage Therapy in Decreasing Pain and Anxiety in Post-Surgical Patients With Breast Cancer: A Systematic Review and Meta-Analysis. Global Advances in Integral Medicine & Health. Apr 16;13 Kowalski A, Okoye E. Breast Cyst. [Updated 2023 Sep 4]. In: StatPearls [Internet]. Treasure Island (FL): StatPearls Publishing; 2024 Jan-.  Massingill J, Jorgensen C, Dolata J, Sehgal AR. (2018) Myofascial Massage for Chronic Pain and Decreased Upper Extremity Mobility After Breast Cancer Surgery. International Journal of Therapeutic Massage Bodywork. Aug 5;11(3):4-9 Walker, S., Hyde, C. & Hamilton, W. (2014) Risk of breast cancer in symptomatic women in primary care: a case–control study using electronic records. British Journal of General Practice 64 (629): e788-e793

Written by Flo LaBrado, Leadership and Career Development Coach Flo LaBrado is a leadership and career development coach and founder of Olive and Grace Leadership Coaching. She is passionate about people discovering and realizing their goals and working in a healthy workplace. I was in New York City in early October for a networking and professional development conference. During the evening, four of my colleagues and I took the train from Midtown to Little Italy, determined to find pizza, tiramisu, and the Little Italy sign. After a delightful evening, we were happy and tired and took the train back to the hotel. This is where we ran into trouble. The train from Midtown to Little Italy was straightforward. On the way back, it was not. We knew we needed to take the Q or the N train but weren't confident we were on the correct ramp. Then, a sign informed us that one of the trains that would get us back to Midtown was out of service due to maintenance. The alternate routes were confusing. The posted maps began to look like colorful spaghetti thrown on the wall. We asked for pointers, but most people around were in the same situation or did not speak English or Spanish, the languages we could access. My colleagues and I were getting nervous. I could feed the disorientation turning into anxiety and frustration. What to do? Give up? Were we to accept the perspective that there was no way back to our hotel and resign to permanent residence in the subway station underneath Little Italy? We paused, did nothing momentarily, laughed, and then regrouped. We were determined to figure it out. One used Apple Maps to find updated directions, and another used Google Maps. One colleague studied the spaghetti map, and I asked a few more people for directions. With our collective wisdom, we reconvened and found a way back to Midtown.  What helped us shift from anxiety to action is a set of skills essential for leadership and professional success in today's ever-changing landscape. Digital technologies, organizational change, globalization, social change, and countless other factors impact how we lead and work. The incredible amount of simultaneous change feels like chaos. The chaos is exciting and can also feel overwhelming.  To thrive in the context of chaos, we need resilience, one of today’s essential leadership skills: "The process and outcome of successfully adapting to difficult or challenging life experiences, especially through mental, emotional, and behavioral flexibility and adjustment to external and internal demands."  The American Psychological Association Why resilience is essential for effective leadership Change is constant. The lightning speed of tech development, constant organizational changes, global and social shifts, economic upheaval, and more create turbulence mostly unimaginable just decades ago. The vortex impacts organizations, governments, and social systems. The vortex also affects each of us individually. The energy can be both thrilling and overwhelming. The rate of change creates opportunities for growth and success, but it also creates barriers that may make us want to give up. We would do ourselves a disservice in waiting for the change to stop. It won’t. Instead, we can cultivate resilience. Before we go into how to build resilience, I will make the case for why it is crucial. Effective leadership today requires resilience and flexibility to thrive in constant change, pivot as needed, turn change into growth opportunities, and bounce back from setbacks ( Gagan Deep, 2023 ) Resilience helps us respond to change instead of reacting, giving us a sense of control and sustaining wellbeing even in the chaos. ( The Red Cross .) Combined with emotional intelligence, resilience allows us to develop the spidey senses to be in tune with internal and external demands and the reflexes to respond to change without being arrested by our emotions. As essential as they are, creativity, innovation, and growth include failures along the way to success. Resilience helps us learn and iterate from failure instead of getting stuck. Grit, the passion and resilience that enable us to persevere in the face of constant obstacles, is more critical for performance and success than intelligence and talent. ( Angela Duckworth ) Strategies for building resilience Like other leadership skills, the beautiful thing is that resilience is not something some people are born with, leaving the rest of us out of luck. We can develop the skills to flex, adapt, and recover from setbacks. The following are practical strategies you can begin to apply today.  Understand your needs and take care of yourself First, practice self-awareness, a fundamental aspect of emotional intelligence. Check in with yourself. Do you need a good laugh or some rest? A snack? Prioritize self-care so that you can be grounded and light on your feet in the swirl. Flexing, adapting, and bouncing back when needed is much easier when your basic human needs are met. Recharge regularly Don't just work less. Be and do the things that reenergize you. For example, if you are an introvert, spend time alone with your thoughts or a book or hang with close friends. If you enjoy a good sweat, go for a run. If you are more present with yourself when you create, go ahead and write, paint, or do whatever engages your imagination. Be aware of emerging change Change may feel like it is happening to you or around you. However, you can exercise agency when you know what may impact you or your organization . Do you ever notice how some people and organizations are ready to respond the second that change emerges while others only react? It is as if they see the future a few seconds before it becomes the present. They could have a Time Turner like Hermione did in her third year at Hogwarts. A more plausible reason that some respond to change instead of reacting is that they constantly scan their environments for signs of change. The goal is not to control and prevent change. Instead, the goal is to be aware of and thoughtfully adapt to change. To be able to respond instead of reacting, develop the practice of being aware of your internal and external environments. Ask yourself the following questions. Internal Am I eating and sleeping well? Am I getting exercise? Am I energized? How are my social connections? Am I inspired and empowered? External What are the organization's priorities? What do my stakeholders want? What are the emerging current events? What is new in digital tech? How is the economy shifting? Generate awareness so that you can create the space to respond with intention. Don’t get hooked by emotions The constant change and chaos trigger an emotional response. Feelings and the experience of emotion are part of our beautiful human experience. However, our emotions can hijack us, clouding our ability to respond. Over-identifying with our feelings makes us more likely to become emotionally hooked, hindering resilience. Cortisol and adrenaline take the reins. We respond to a project setback as if a bear is chasing us. Judgment becomes clouded. Bias is unchecked. (Sunk cost anyone?) The quality of decisions declines. We get stuck. Instead of getting hooked, we can develop emotional agility, the ability not automatically to react to our emotions and intentionally respond. Borrowing from Susan David Susan David , author of Emotional Agility , two strategies that are easy to practice can help us name and respond to our emotions: Name it. Recognize and name your feelings. If you struggle with labeling your feelings, the Feelings Wheel  may help. (If you are a client of mine, you've likely seen the Feelings Wheel.) Experience emotions, but don't let them become your identity. Fully experience your emotions, but don't let them become who you are. Create distance by changing how you talk about your emotions, whether your self-talk or with others. "I am happy." 🡪 "I feel happy." "I am anxious." 🡪 "I feel anxious." "I am angry." 🡪 "I feel angry." "I am overwhelmed." 🡪 "I feel overwhelmed." "I am disappointed." 🡪 "I feel disappointed." Try naming your emotions and create the space to respond. Build healthy social connections Grit is vital, but there is more to resilience: our social connections. We are social beings wired for social connections to enable our very survival. Our brains and bodies (hormones) do not discriminate when reacting to stress. Our initial physiological response is the same, whether being chased by a bear or bombing a big presentation at work. Our basic human need for social connections and belonging is just as meaningful to mitigate threat and stress, whether walking down the street with a friend late at night or having a colleague to turn to after a failed presentation. Authors and leadership experts Rob Cross, Karen Dillon, and Danna Greenberg summarize their research : social connections are essential to resilience, enabling wellbeing and recovery from setbacks. For example: Adjusting to surges in work and navigating politics Releasing negative emotions Seeing new perspectives and a way forward. Invest in your community and network. Reach out for support when you need it. Develop rhythms and rituals  We know that creating habits to guide our day/week/month provides the structures and framework to be who we want to be and do what we want to get done. Another benefit? Resilience to persevere and adapt. Whether stretching with a new challenge or overcoming a setback, rhythms and rituals help us get grounded by giving us the next step to take. Rhythms and rituals help us get grounded. When you can't see your way out, a habit may provide the scaffolding to determine what is next. It may be as simple as sticking to a sleeping schedule or regrouping in the daily stand-up or leadership meeting after a project miss or organizational threat. Some examples: The ceremonies of agile software delivery to help a product/project team regroup. The weekly leadership meeting is a forum for leaders to analyze challenges and reconnect with strategy and goals.  Quarterly business reviews encourage assessments against SWOT and other analyses. Rhythms and rituals can also help us be light on our feet to flex as needed. By streamlining our routines, for example, when to meet, what data to report, and how, more mental and emotional capacity is available to respond to change and adapt to non-routine events. Multiply your leadership impact with resilience In the constant change, we may experience both the accompanying thrill and overwhelm. However, we can lead and thrive in the chaos. We can build resilience to adapt and flex, sustain wellbeing, respond with intention, innovate and succeed. Don’t expect the change to stop. It won’t. Instead, cultivate resilience to increase your leadership impact. If you are motivated and want to harness the chaos to thrive and exponentially increase your impact with intention and purpose, let’s connect on a complimentary call . Follow me on  Instagram , LinkedIn , and visit my website  for more info! Read more from Flo LaBrado Flo LaBrado, Leadership and Career Development Coach Flo LaBrado is a leadership and career development coach and founder of Olive and Grace Leadership Coaching. She is passionate about people discovering and realizing their goals and working in a healthy workplace. Flo combines over 20 years of leadership experience, academic research-based practices, and a people-centric approach to empower individuals and teams. She creates space for people to courageously discover and explore their creativity and potential as they develop grounded confidence, grow, and create the journey to reach their aspirations. She believes that integrity to one’s values, strengths, and work preferences is essential to leadership and career development and that teamwork and organizational health are crucial for high performance. Flo's credentials include a Bachelor of Arts in Psychology, a Master of Science in Leadership and Management with a focus on Organizational Development, and numerous certifications in innovative change, inclusive leadership, ethical leadership, Trust at Work®, and Dare to Lead Trained™. References: Emotional Agility  (Susan David, 2016) Feelings Wheel  (David Molanphy) Grit  (Angela Duckworth, 2016)  Resilience  (The American Psychological Association) Resilience Building Activities to Improve Your Wellbeing  (The Red Cross) The Power of Resilience and Flexibility in Business Leadership: Adapting to Change  (Gagan Deep, 2023) The Secret to Building Resilience  (Rob Cross, Karen Dillon, Danna Greenberg, 2021)

Written by Flo LaBrado, Leadership and Career Development Coach Flo LaBrado is a leadership and career development coach and founder of Olive and Grace Leadership Coaching. She is passionate about people discovering and realizing their goals and working in a healthy workplace. We’ve all experienced the moment just before speaking up and stepping out to do something big. The impending impact of the moment may vary, but to you, it feels big. It is big. Between this moment and the next, the consequences of your emerging words and actions will be vulnerable to the assessments of the real world. What follows may change something important, and you would love to have the assurance—a guarantee—that you can deliver and that your words and actions will have the desired effect.  You feel the heat rise from your chest to your neck and face and wonder whether others can tell. Your heart beats almost as fast as your thoughts race. You are not sure what to do with your hands. The assurance that you can deliver would be great right about now, right before the moment you: Turn on your video camera to introduce a radical shift in strategic planning and inspire the commitment of hundreds of leaders and team members; Step out to the podium to speak with dozens of young professionals about the value of social connections and community for mental health; Walk into your manager’s office to throw your name in the hat for the open director position you’ve been preparing for and waiting on for years; Smile and introduce yourself at the start of the interview for the job you need; Hit Send on your letter of resignation without knowing what’s next. What if the assurance that you can do it never comes? Do you think about whether it is too late to walk away from the opportunity (avoidance)? Or do you think of just getting through it and that no matter how bad it goes, it will be over soon (survival)? There is a better way than avoidance or survival to lead through these big moments. We can develop the healthy assurance we can deliver and flow (thrive). That assurance is confidence, the trust in our abilities, capacities, and judgments, and the belief that we can meet the demands of the task at hand. With confidence, we are sure that we can aim for our aspirations and follow through on expectations with reduced effort. Confidence is essential for effectiveness and success, and confidence is multiplied by its close cousin: self-efficacy. Self-confidence and self-efficacy to unlock potential Confidence, especially self-confidence, may seem like an intangible attribute to embody. The good news is that self-confidence can be well understood and cultivated along with self-efficacy with skills and strategies to unlock potential. Self-confidence Thanks to William James (1890), a forefather of modern positive psychology—the science of human flourishing—we know that self-confidence enables success and influences self-esteem. His formula for self-esteem, which is related to self-confidence, is: The formula tells us we can intentionally increase our self-esteem by shooting more shots and achieving greater success. It means taking the risk of sometimes missing shots while gaining confidence by making many more. It also means success is enabled by having a healthy and optimistic belief that we can achieve what we intend.  However, unfounded confidence will dilute our success and our self-esteem. Instead of a toxic and baseless self-belief, we can develop a healthy assurance that we can apply our thoughts and behaviors to achieve desired outcomes—self-efficacy. Self-efficacy Self-efficacy is our belief that we can meet the challenges ahead. It is self-assurance that we can monitor and adjust our behavior and performance to achieve a goal. We have an inherent need for autonomy, to move freely, and to exercise self-determination. Self-efficacy is an extension of that, the understanding that we can show up and behave to achieve what we set out to do. Self-efficacy is pivotal in leadership and meaningful impact. It is a differentiator in essential attributes for effective executive leadership like high performance and creativity (Kim, 2019), innovation (Brandmo et al, 2021), role clarity in teams (Brandmo et al, 2021), and psychological capital required for transformational leadership (Lei & Leaungkhamma, 2020). If you do not want to choke right before Go Time, build self-efficacy. Strategies for building self-confidence and self-efficacy By combining self-confidence and self-efficacy, we can look to the past and the future to perform positively in the present. We can unlock our potential for greater effectiveness and impact as leaders and professionals by looking at our past successes and self-belief for greater self-esteem (confidence). We can multiply that potential by looking ahead with an optimistic view that we can effectively use our abilities, capacities, and judgments to achieve desired outcomes (efficacy).  When we find ourselves avoiding opportunities or only surviving through them, we can shift our perspective and performance by building self-confidence and self-efficacy. The following are strategies to multiply our leadership impact. Develop your compass We are beautiful, powerful, and complex. We are also naturally creative and resourceful. A natural resource we each have is the ability to lead confidently and with integrity to guide our leadership, decisions, and outcomes. An aspect of healthy confidence is to live and work with integrity to who we are: our values, work values, and strengths. Anything else is pretending to be someone we are not, a shaky foundation devoid of self-confidence. For example, say a manager values competition as a motivator but tries to downplay this value in their interactions with leaders and team members. The manager’s confidence will likely be impaired in two ways: Energy diverted from leading with confidence to masking the value; Other leaders and team members will sense the lack of transparency, impacting the manager’s effectiveness in leading and gaining trust, eroding their confidence in their ability to lead. We can lead with confidence grounded in a strong internal compass that guides how we think and act as leaders and professionals. I cannot overstate the importance of investing time to introspect and clarify the components of Your Compass. It is so imperative that every client engagement with me begins with a Discovery Session focused on creating Your Compass: Values: your core beliefs as a human, not just related to work;  Work values: what is most important to you in a job/work at this point in your life;  Strengths: what you’re great at. Developing Your Compass can empower you to lead and perform authentically and with confidence. You can lead from your gut informed by your values. You can lead with confidence by leaning on your strengths to maximize performance. Develop your leader within Another resource for healthy confidence we can each tap into is our Leader Within. The Leader Within, as described in the Co-Active Coaching model that I use, is the combination of self-acceptance and self-authority to empower us to lead and move in life with grounded confidence. Self-Acceptance: a total acceptance of who we are, including our strengths and weaknesses, gifts and imperfections, and what makes us unique. It means accepting who we are now and who we are becoming as we grow. Self-Authority: the belief we can grow, determine our next steps, and thrive. Echoing self-efficacy, self-authority means we have the power to act toward our desired outcomes. We may stumble, but we have resilience, the capacity to bounce back. One of the powerful ways that our Leader Within fuels our confidence and efficacy is that self-acceptance and self-authority empower us to grow and pursue mastery. The pursuit of mastery  enables us to ditch the wasteful pursuit of perfectionism and its flip side, shame. The pursuit of mastery makes available to us the gifts of learning, experimenting, developing new skills, and building resilience that leads to confidence-building mastery. Identify your saboteurs Just as Your Compass and Leader Within are confidence-building aspects within each of us, the Saboteurs are confidence-killing and self-sabotaging thoughts. Having a hard time overcoming procrastination to start a project or update your resume? Finding yourself committing to projects you are not interested in because you did not want to let a colleague down? Do you choke right before the big presentation? These are just a few examples of Saboteurs at work. Our Saboteurs are our self-sabotaging thought patterns. Everyone has them. They are the overuse of coping strategies developed earlier in life that worked then but not now. I think of the Saboteurs as gremlins that show up right before a big bet or decision, whispering the things we do not need to hear. Some examples of these gremlins include perfectionism, people-pleasing, and avoidance. Fortunately, we can build Positive Intelligence,  the mental fitness for self-mastery to overcome self-sabotage and lead with confidence and efficacy. First, identify your Saboteurs with the Saboteurs Assessment . Develop self-command to name the negative thought patterns and practice mindfulness to turn the moment into a gift for high performance. If needed, work with a leadership coach to move from self-sabotage to self-mastery. Build “your board of directors” Even the most confident and effective leaders and executive leaders need support. A support system that invests in you can help build self-efficacy and related factors. Proactive social engagement enables self-efficacy and creativity (Kim et al., 2019), which are important for performance and innovation. When working through a challenge toward a goal, getting feedback throughout the process is related to the endurance to go the distance (Harper and Vancouver, 2017). Also, high rewards build self-efficacy (Stirin, 2018), which may come in the form of positive reinforcement and social connections. To cultivate self-confidence and self-efficacy and expand leadership and executive potential, build your “board of directors” for professional development. With you as the “chairman”, your board members are the leaders and partners who know you, invest in you, and support your growth. They are a sounding board, people who challenge you with feedback, offer guidance, and support you through challenges and setbacks. I recommend including the following roles on your board of directors: Mentor(s) – may or may not be your direct manager Sponsor – someone who advocates for you when you are not in the room A partner who thinks differently from you A leader in a different part of the organization A leader in another organization A leadership or executive coach Celebrate the wins As you step out and make big bets, make decisions, and deliver along the way, celebrate the wins. Acknowledging the wins along serves as positive reinforcement to believe your optimistic view that you can succeed. The research by Kouzes and Posner (2023) into the practices of transformational C-level leaders in large organizations confirms that celebrating even small wins encourages the heart through challenges. Failures are also wins to be celebrated because of what can be learned for future attempts, increasing the chances that future shots will be successful. Multiply your leadership impact Self-confidence is important for success. We can multiply the effect of confidence by also building self-efficacy. The healthy assurance we can deliver empowers leaders to grow and deliver when it counts. Look at your past successes to encourage confidence with evidence while building an optimistic view of your abilities to achieve future desired outcomes and multiply your leadership impact. If you are motivated and want to increase your self-confidence and self-efficacy to flourish and exponentially increase your impact with intention and purpose, let’s connect on a complimentary call . Follow me on  Instagram , LinkedIn , and visit my website  for more info! Read more from Flo LaBrado Flo LaBrado, Leadership and Career Development Coach Flo LaBrado is a leadership and career development coach and founder of Olive and Grace Leadership Coaching. She is passionate about people discovering and realizing their goals and working in a healthy workplace. Flo combines over 20 years of leadership experience, academic research-based practices, and a people-centric approach to empower individuals and teams. She creates space for people to courageously discover and explore their creativity and potential as they develop grounded confidence, grow, and create the journey to reach their aspirations. She believes that integrity to one’s values, strengths, and work preferences is essential to leadership and career development and that teamwork and organizational health are crucial for high performance. Flo's credentials include a Bachelor of Arts in Psychology, a Master of Science in Leadership and Management with a focus on Organizational Development, and numerous certifications in innovative change, inclusive leadership, ethical leadership, Trust at Work®, and Dare to Lead Trained™. References: Group Coaching that Promotes Self-Efficacy and Role Clarity Among School Leaders (Christian Brandmo and colleagues, 2021) How Transformational Leadership Facilitates Innovation Capability: The Mediating Role of Employees’ Psychological Capital (Hui Lei & Lathong Leaungkhamma, 2020) Positive Intelligence  (Positive Intelligence, Shirzad Chamine) Reflected Self-Efficacy and Creativity; The Power of Being Recognized by Others ( Hyunjee Hannah Kim and partners,  2019) Reward Moderates the Effect of Self-efficacy on Performance ( Keren Stirin,  2018) Saboteurs Assessment  (Positive Intelligence, Shirzad Chamine) Self-Efficacy’s Influence on Persistence: Moderating Effect of Performance Feedback Ambiguity (Leah Harper & Jeffrey B. Vancouver, 2017) The Leadership Challenge . (James M. Kouzes, Barry Z. Posner, 2023) The Principles of Psychology  (William James, 1890) What Is Co-Active Coaching?  (Co-Active Training Institute)

Written by Greg Singleton, Perspective and Mindset Coach Greg Singleton is well known for his ability to get the best out of the person across from him. He is the founder of CSB Coaching, and he has transformed his experiences into a powerful coaching framework designed to help others empower themselves to live fulfilling lives. Have you ever taken the time to properly define what success or failure means to you and what they look like? Many of us grow up with the belief that success is something we achieve by reaching goals, acquiring material possessions, gaining titles, or being perceived as successful by others. In contrast, we often view failure as the inability to attain those things. These definitions are typically the result of mirroring our surroundings and the values we've absorbed.   Let’s explore some of the factors that can help us define success with greater clarity. Keep reading if you want to learn what it truly means to define success and failure for yourself and how to continually redefine them as you grow through life. Failure ceases to exist without properly defining what success is Think about this for a minute: how often have you viewed yourself or something you did as a failure? Now, take a moment and reflect on how much time you spent defining what success looked like before you began the challenge or task. I’d be willing to bet, just as I often used to, that little to no time was spent setting up a proper perspective. When we don’t achieve what we set out to do, we tend to view it or ourselves as a failure. Conversely, when we accomplish our goal, we see it as a success. The issue with this mindset is that it sets us up for a 50/50 outcome, success or failure. However, we can easily shift this thinking by taking the time to evaluate what we want to gain from the task or challenge. Perhaps you want to learn something new, become a better version of yourself, grow professionally or personally, or build stronger relationships. These are the broader themes we should start with to reshape our perspective. Start with a 30,000 ft view Take a moment before you read any further and start to envision what a successful life looks like to you when you're nearing the end of your journey through life. I'll wait. We often get too granular when it comes to success and failure, which leads us to experience more setbacks than we should. We can fail a multitude of times throughout a week, but we never create the space to see what we learned from the failure that will help us move forward. This is the key component to begin defining success. There are countless studies where older people reflect on their lives, and the work of Dr. Karl Pillemer, a gerontologist at Cornell University, highlights how often we have a misguided mindset  throughout life. The small things we chase after and view as success often turn out to be the very things we regret later in life. Failure is woven into the fabric of humanity, but how we measure it against our personal definition of success has a lasting impact. An internal definition of success makes all the difference when we face society’s external definition of failure. Relationships Relationships, both professional and personal, are the backbone of human society. At our core, we are social creatures. While some may be more social than others, we all need human interaction to some degree to help us feel fulfilled. Knowing that we all seek connection, defining a successful relationship through the lens of truly getting to know someone as deeply as possible during the time you have with them is a success. We each have a story that shapes who we are today, and removing the length of time as a measure of success in any relationship allows for a broader, more meaningful perspective. When you define a successful relationship as one marked by growth, learning, and progress, you create a much larger space in which success can occur. Some relationships may be fleeting, while others may be long-lasting, but none can truly fail as long as your perspective allows you to reflect on what you’ve learned, how much you’ve grown, and the progress you’ve made. The relationship you have with yourself is the most important one you will ever have, as you are the person you spend the most time with. Focus on improving your self-image, and all other external relationships will benefit from connecting with you. Limit the amount of external validation you seek, become aware of your personal growth, and strive to give as much as you receive. If you base successful relationships on these parameters, life will feel much lighter! Self confidence So much of our self-confidence comes from external sources. When that source is removed or no longer provides the needed boost, many of us fall into the trap of no longer believing in ourselves. Building self-confidence based on external definitions of success and failure is like navigating a boat through a storm. The waves of highs and lows will push, pull, and consume you relentlessly. Your version of success can only be defined by you and the life you choose to live. No one else can live your life or determine what success looks like for you. That’s why it’s crucial to take the time to sit down and define what would make your life a success. I’ll give you the first bullet point on your list: Value your own self-worth (without letting your ego take over). Then, build a belief system around that value. Your beliefs will always stem from what you truly value. What you choose to do for a living  One of the most important decisions we make in life is what we choose to do for a living. Do you have a job, a career, or a calling ? Professor Amy Wrzesniewski from Yale University explains that a job is something you do primarily for a paycheck. A career is where you care about contributing and advancing in your position, but you don't necessarily love what you do. A calling, on the other hand, is something where you feel you're contributing to a greater good, working endlessly at your craft, and your worth is not determined by the results. Now, take a moment to reflect on which of these you're currently pursuing. The lens through which you view success in your work greatly impacts your perception. No matter what you choose to do, focus on the aspects that give you a sense of success and double down on those. We may miss deadlines, make mistakes on a project, or lose a client. These are short-term failures. However, when you measure success by recognizing that you'll continuously learn and improve from those failures, the sting of setbacks becomes smaller because your broader definition of success holds greater meaning.   Defining success across different life stages Micro versions of success and failure will constantly shift and evolve. They become easier to navigate once you’ve established your macro view of success. The beauty of life is its ever-changing nature; stagnancy never helps anyone reach their goals. With the ebbs and flows of life comes the ability to define and redefine success. Since the foundation of success is highly individual, it's up to you to strengthen the core. Prioritizing learning, growth, and experience are the three things that will always accompany you throughout life. If you can reflect on your past to learn from mistakes, grow personally, and use your experiences to guide future decisions, then you are already a success. How you choose to fill in the details is entirely up to you! The role of personal values in shaping success Your beliefs are shaped by what you value. Adam Grant discusses this concept beautifully in a conversation with Trevor Noah . For example, if you value learning, you believe it can be achieved in many different ways. If you value helping those in need, you believe there are various ways to offer support. At the core are your values, and the beliefs that surround them direct you toward fulfilling those values. Once you define what you truly value, your version of success can be built around that foundation. There are countless ways to succeed, but only you can define the core version of success that serves as the benchmark against which you measure failure. Only you can define it Recognizing that you can’t fail until you define what success means to you is the foundation for becoming your most authentic self. Stop letting society or those around you dictate whether you've failed they don't live your life. We all experience life differently, and that unique perspective is exactly what helps us pave our own path to success. Remember, your definition of success doesn’t need to align with anyone else’s. Reach out for guidance and support as you navigate the challenging dynamics of success and failure. Go create a life that makes you proud! Follow me on Instagram ,  and visit my website  for more info! Read more from Greg Singleton Greg Singleton, Perspective and Mindset Coach Greg Singleton is a certified NAMI (National Alliance on Mental Illness) peer-to-peer leader, and his coaching guides people with the correct perspective and mindset to overcome imposter syndrome, build confidence, and embrace a healthier mindset. He has dedicated the last 10 years to helping others overcome their fear and embrace their inner confidence to become who they strive to be. He is the CEO of CSB Coaching. His mission: Celebrate others, don't Alienate others.

Written by Colleen Walsh Jednak, Life Coach, Happiness Coach, Writer/Speaker, Lifestyle Coach Colleen Walsh Jednak is an expert in happiness, holistic health, and creating blueprints for a balanced life. She is the founder of Strong Mamas, LLC. I was a single mom for 15 years to three amazing boys, now grown men. I often heard during that period, “There are two of us, and we can barely keep up. How do you do it?” Hopefully, I am living proof that one may not only survive but also thrive during this time, and as a life coach, I have shared this viewpoint repeatedly. Whether one becomes a single parent by choice or by circumstance, you may absolutely design a balanced and happy life. For the question on how to keep up, I am not certain that it is so much different for a single parent than it is for a two-parent family. It comes down to organization. No matter how many grownups are running a household, organization is key. Back in the day, I had elaborate paper calendars, color-coded for each child and for my work and volunteer responsibilities. Technology certainly made that easier as time progressed, and sharing calendars on Google or Outlook can truly streamline the process. I did my best not to double book, but when it happened, of course, I called in backup. Who can you count on? Are there local grandparents? Friends with children on the same teams? Neighbors that you can share carpooling with? Building a team of like-minded parents is a good idea regardless of whether you are doing it alone or in a solid partnership. Communicate with the kids as well to tell them you adore them and are trying to get to as many of the activities as possible. They are smart and if you are being authentic, they will see and feel that. Habits and rituals can also streamline your days and weeks. Where can you all save a little time? My kids chose not to have a flat sheet on their bed, so making the bed only involved putting the pillow in place and pulling up the comforter. Lowering expectations (but still having expectations!) also assisted us. I asked for all dirty dishes to be put into the sink and be rinsed to avoid having cement-like leftovers stuck to the plates at the end of the day. Loading the dishwasher once a day was easy. Think about the daily flow in your home and what the pressure points are. If all the cleats are always in the same spot, it is easier to get out the door to practice. If all homework is placed into backpacks at night, and this becomes a habit for everyone, it can only make your day start more smoothly. Lists for the grocery store can now be shared on devices such as Alexa so if someone finishes the milk or toilet paper, they may add it to the list then. This can also help avoid school supply crises! When families work together, it is all so much easier! When my kids were small, we had the old-fashioned paper lists next to the refrigerator. When I arrived at the store, the list might read milk, eggs, cookies, cereal, stinky butt, a million dollars, and cheese sticks. So, if you saw me laughing in the aisles, now you know my secret. We had countless traditions that were just ours. At dinner, we would share our favorite things from the day. They could also share their “worst favorite,” to unload what was bothering them. We laughed a lot. I made mistakes. I still make mistakes. We apologized. We did our best. We asked for help when needed, and we complimented each other often. So, surviving and thriving in single motherhood? Mostly, take a deep breath, get organized, have a plan B ready, and enjoy the ride. Know that it is not so vastly different from two-parent families. You set the tone in your family and create a plan that allows for the best memories! If you make a mistake, pivot and keep going. You’ve got this! Need help? We are here for you. Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Colleen Walsh Jednak Colleen Walsh Jednak, Life Coach, Happiness Coach, Writer/Speaker, Lifestyle Coach Colleen Walsh Jednak is an expert in happiness, holistic health, and creating blueprints for a balanced life. She is the founder of Strong Mamas, LLC and has been helping mothers of all ages decrease their feelings of stress while improving their physical and emotional health. Her mission is Health, Hope, and Happiness.

Written by Amanda Chapman, Creative Director Amanda Chapman is the brilliant mind behind I Am ART Agency, a branding powerhouse making waves in the industry. With 15+ years of experience in branding and marketing, Amanda empowers businesses with effective strategies. In today's fast-paced digital landscape, influencer marketing has become an influential strategy for brands seeking to expand their reach and boost engagement. While traditionally associated with B2C businesses, influencer marketing is increasingly proving its mettle in B2B. By partnering with influencers, B2B businesses can establish their brand identity, build trust, and engage a broader audience. Here’s how to leverage influencer marketing to elevate your B2B branding strategy. The rising significance of influencer marketing in the digital era Influencer marketing involves collaborations with individuals with a significant following and influence within a specific niche. In the digital age, where both consumers and businesses depend significantly on online information, influencers are essential in shaping opinions and guiding decisions. For B2B businesses, influencer marketing can bridge the gap between complex solutions and target audiences, making the brand more relatable and trustworthy. Benefits of partnering with influencers 1. Establishing brand identity Influencers can help B2B businesses carve a unique brand identity by showcasing their products or services in a genuinely relatable way. Aligning with influencers who share your brand values allows you to cultivate a cohesive and captivating brand image. 2. Building trust Trust is a key factor in B2B transactions. Influencers who have gained the trust of their followers can endorse your brand, effectively enhancing credibility and fostering trust among potential clients.   3. Increasing engagement Engagement is crucial for brand visibility and lead generation. Influencers can drive higher engagement through their content, whether it’s blog posts, social media updates, or video reviews, creating a buzz around your brand. Unique perspectives: I am art agency’s innovative strategies Leveraging micro-influencers I Am ART Agency emphasizes the power of micro influencers those with smaller but highly engaged followings. Micro-influencers often cultivate more genuine connections with their audiences, resulting in greater trust and higher conversion rates for B2B brands. Utilizing storytelling Storytelling is a potent tool in influencer marketing. Collaborating with influencers to craft compelling narratives about your brand allows for a deeper connection with your audience. I Am ART Agency specializes in creating stories that resonate with your target demographic, ensuring your brand remains memorable and impactful. Actionable tips for effective influencer marketing 1. Collaborate with niche influencers Partner with influencers who specialize in your industry or niche. Their audience is more likely to be interested in your offerings, leading to higher relevance and engagement. 2. Leverage user-generated content Encourage influencers to create and share content featuring your brand. User-generated content is viewed as more genuine and can greatly enhance your brand’s credibility. 3. Addressing ROI and measuring success One of the primary concerns for B2B businesses is measuring the ROI of influencer marketing. Use metrics such as reach, engagement, and conversions to gauge the effectiveness of your campaigns. Tools like Google Analytics, SEMrush, and social media insights can help track these metrics and optimize future partnerships.   Finding and partnering with the right influencers Relevance Ensure that the influencer’s audience aligns with your target market. Relevance is key to the success of your influencer marketing efforts. Authenticity Select influencers who truly resonate with your brand's values and mission. Authentic endorsements are far more effective than paid promotions without genuine interest. Engagement Evaluate the engagement rate of the influencer's content. High engagement signals a loyal and active audience, often leading to more successful campaign outcomes. Building genuine relationships Instead of viewing influencers as mere promotional tools, build genuine relationships with them. This involves regular communication, mutual respect, and collaboration on projects that benefit both parties. Authentic relationships lead to more genuine endorsements and better long-term results. Measuring success Reach Track the number of people who see your influencer’s content. This will help you understand the potential size of your audience. Engagement Measure likes, comments, shares, and interactions to gauge how well the content resonates with the audience.   Conversions Monitor the conversion rates from influencer campaigns to assess how many leads or sales were generated. Tools and resources Utilize tools like BuzzSumo, Traackr, and Hootsuite to find influencers, manage campaigns, and analyze performance. These tools offer valuable insights and can significantly enhance the efficiency of your influencer marketing strategy. Conclusion Influencer marketing holds immense potential for B2B businesses to enhance their branding efforts and reach a wider audience. By adopting innovative strategies, building genuine relationships, and effectively measuring success, B2B businesses can leverage influencer marketing to stand out in the competitive landscape. Embrace the power of compelling storytelling and authentic collaborations to achieve long-term success in your branding endeavors.   Partner with I am ART agency Revolutionize your brand with I Am ART Agency , only 5 open slots are available! Are you ready to take your brand to the next level? The creative team at I Am ART Agency is now accepting applications for our limited roster of new clients. Our full-service branding agency is ready to welcome five new clients for the upcoming year, offering you an exclusive opportunity to redefine your brand's story. Don’t miss out on elevating your brand and engaging with your audience like never before. Contact us today to secure your spot and start your journey towards impactful branding! Follow me on Instagram , LinkedIn , and visit my website for more info! Read more from Amanda Chapman Amanda Chapman, Creative Director Amanda Chapman is the brilliant mind behind I Am ART Agency, a branding powerhouse making waves in the industry. With 15+ years of experience in branding and marketing, Amanda empowers businesses with effective strategies. Her talent for brand identity, graphic design, and content marketing drives her clients' success. Amanda's integrated branding approach attracts a diverse clientele, from startups to Fortune 500 companies. Her unique style emphasizes storytelling, authenticity, and creativity. Amanda helps clients gain visibility and build meaningful connections through her branding expertise and creative direction. Amanda Chapman is a true branding expert passionate about empowering businesses to succeed.

Daniel Teixeira is a leader in the music industry, known for founding I Need Music radio in Portugal. As a DJ, producer, and podcast creator based in Porto, Portugal, he is passionate about music and dedicated to delivering unique sounds and engaging content to his audience. His mission is to inspire and connect people through the power of music.   Daniel Teixeira, Artist Can you tell us a bit about your journey in the music industry?   Danny Tape is a prominent figure in the music industry, known for founding I Need Music radio in Portugal. Based in Porto, he has established himself as a versatile DJ, producer, and podcast creator. His journey in music began at a young age, driven by a deep passion for sound and rhythm.   What sets your DJ sets apart?   Danny Tape is known for his dynamic sets that blend various genres, creating an immersive experience for listeners. His ability to read the crowd and deliver electrifying performances has earned him a loyal following.   How would you describe your work as a producer?   In the studio, Danny Tape is a meticulous producer, crafting tracks that showcase his innovative approach to music production. His work is characterized by its originality and emotional depth, making a significant impact on the music scene.   Can you tell us about your podcasts?   In addition to his work as a DJ and producer, Danny Tape is a dedicated podcast creator. His podcasts offer a platform for exploring new music, discussing industry trends, and featuring interviews with other artists. Through his podcasts, he aims to connect with his audience on a deeper level.   What motivated the creation of I Need Music Radio?   The creation of I Need Music Radio was a natural extension of his commitment to music. The radio station serves as a hub for music lovers, providing a space for discovering new sounds and enjoying curated playlists. Under his leadership, I Need Music has grown into a respected name in the industry.   What is your mission in the music industry?   Danny's mission is to inspire and connect people through the power of music. He believes in the transformative potential of music and strives to create experiences that leave a lasting impression.   How do you see the future of your career?   With a career that continues to evolve, Danny Tape remains at the forefront of the music industry. His innovative spirit and unwavering dedication ensure that he will continue to make significant contributions to the world of music. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Daniel Teixeira

Written by Tanya Tsikkos, CEO Tanya Tsikkos is an innovative jewelry designer who promotes mental health and well-being. COVID-19 left her with emotional challenges, and she found a way to cope and to improve her mental health with her je welry creations and empowering messages. Reframe the way you think and improve your overall wellbeing. Liberate the power of your mind and live a more meaningful life.   Perspective is an amazing thing. Any way you look at something is the truth, in that moment. So why spend your energy looking at things from a negative angle? Instead, how about choosing to see through a more positive lens, and feel better instantly?  Of course, we cannot always control bad things happening to us. There will be challenges and obstacles getting in our way some of the time. But, if we approach them a little differently and try to learn from them, they may not be so bad after all. Not half as bad as we thought they would be. Sometimes, I feel as if I’m in a permanent state of anxiety, watching and waiting for negative outcomes, but this only prevents me from enjoying the moment I am in now. I’m starting to realise just how much time I am actually wasting, so I’ve decided to turn things around and try something new. I’m going to shift my mindset  and attempt to see things in a different way. What have I got to lose?! Try these simple techniques with me, and let’s kick our minds into gear! Four simple ways to a healthier mindset  Change your inner script Be mindful about the internal wording you are using. And if you are like me, even the wording you use when you speak aloud to yourself, (it’s not madness, it can actually be therapeutic sometimes), is important to take note of. Recognise the negative self-talk and rewrite the script . Use affirmations daily if they help you. Practice talking to yourself in the same way you would talk to a dear friend or loved one. With compassion, kindness, and love. The more aware we are of our current toxic inner dialogue, the more we can start to develop the mindset shift that will grow into a better and more helpful one that will always serve us best. Challenge learned beliefs by asking yourself whether they are provable facts or fears that have been placed there by others. Have you gradually cemented these beliefs deep into your psyche and have allowed them to take control? Or can you back these beliefs up with tangible evidence? More often than not, we can negatively convince ourselves that we are exactly what we think we are and stay stuck in a vicious cycle of mentally destructive emotions. But with daily positive mindful practices, our neural pathways can be reactivated and restructured, creating a better and happier outlook on life.  If you care about yourself enough, then investing in yourself  is not a chore; it’s your ticket to freedom. Start as you mean to go on Think about your goals. What would you like to achieve? What are you working towards and how does fulfilment show up for you as an end goal?  It takes the tiniest of steps to start the process of goal alignment . Visualise those steps and start taking them in the smallest of ways.  For example, if you want to reduce stress and anxiety and bring some calm and peace into the everyday, then you might consider introducing some form of meditation or relaxation practice into your daily routine, (starting small with just five minutes a day). If, like me however, you find solace in creativity, then perhaps your form of meditation could be in the arts and crafts. Step away for a while and have a little ‘me time’ enjoying your quiet space and using creative energy to restore your mind, body, and soul. Maybe you’d like to get healthier with exercise, where you could create a small habit of 10 minutes of gentle movement a couple of times a week to begin with, gradually increasing as you see fit. Whatever your goals may be, the key is to start slowly and build the habit up. There’s no race here. No competition. And any movement forward is a vital step towards your aspirations.  Encourage a growth mindset  and shift the negative to the positive with every new step you take. You will undoubtedly learn more about yourself, and it gives you the opportunity to gain confidence in your own worth and values. Start small, achieve big! Form new habits Set your intentions and put them into action. Creating new habits can boost energy and motivation, bringing about a positive mindset that can work for you, not against you.  Think about the ways in which you can start your day well, (it could be in the form of morning journaling, or making yourself a hearty breakfast to set you up for the day), the way you navigate your day thereafter, (possibly carving out brief time for a mental detox in the outdoors), and then consider how to end your day well, (maybe with a new self-care ritual of enjoying a warm bath before bed, or giving yourself the time and space to read a good book that will help you unwind and relax). Grow intentional routines  and allow the mind to notice how good that feels. Adopt a gratitude attitude Being conscious of the things you are grateful for has a significant impact on the mind and is a huge game changer. I am forever journaling and adding things to my gratitude list . I find myself naturally noticing every little thing to be thankful for, and it really does make my mind happier. It is the simplest thing to do, and the effects are so warming. By doing this you instantly shift your perspective, and this can massively help in the way you approach any given situation and in how you process your emotions and feelings. Never underestimate the power of your mind. Treat it well and it will serve you well. Your life can and will flourish with just a single change of thought. It’s time to put your energy and dedication into improving your mind, unlocking its potential, and letting it grow in a healthy and positive way! For more empowerment and inspiration, join my mailing list! Subscribe on my website  for free and find out more tips on Tanya's   blogs Follow me on  Facebook , and Instagram  for more info! Read more from Tanya Tsikkos Tanya Tsikkos, CEO Tanya Tsikkos is an innovative jewellery designer who promotes mental health and wellbeing. COVID-19 left her with emotional challenges, and she found a way to cope and to improve her mental health with her jewellery creations and empowering messages. She has since dedicated her life to helping others to always feel good and empowered . She is the CEO of EntityUK, an online fashion jewellery company, that combines jewellery with empowerment in each design. Her mission: To inspire, uplift and empower all, to live their best lives, with confidence and style!

Written by Ida Fanelli, Aesthetician, Reflexologist, IPL Technician Ida is a certified aesthetician (graduate of Marvel School of Beauty), offering home-based services since 1994. Ida provides various holistic services; she graduated from Zanqara’s Holistica Skin Care’s Dermatician course in 1994, which required her to understand homeopathic remedies. Collagen, a connective tissue protein, is often associated with skin beauty. It provides structure and strength to body parts such as tendons, ligaments, fascia, bones and cartilage. Various sources of collagen cater to vegan, vegetarian, and carnivorous diets. For meat eaters, eating premade deboned convenience foods eliminates the absorption of nutrients from cooking the skin, joint gristle and bone. The gelatin from cooked bone marrow has many essential nutrients not in animal meat and whey. Sustaining proper collagen levels in the body can help slow down some visible signs of aging and support health and joint pain. I discuss sources of collagen-rich foods, those that enhance collagen production and absorption, and simplify the complex biochemical pathways and nutritional factors involved. My experience with collagen My work in aesthetics has caused me severe repetitive injuries on both of my shoulders after 20 and 24 years of self-employment. Along with physiotherapists, chiropractors, and osteopaths’ treatments, utilizing proper collagen supplementation has quickened my recovery, prevented professional downtime, and possibly prevented arthritis caused by collagen deficiency. I’m limber for my age and often remind clients who are experiencing joint pain or are awaiting joint-related surgeries to include collagen-rich foods in their diet to enhance the healing process.   Types of collagens The body contains approximately 28 types of collagens, with Types I, II, and III being the most common. They utilize some of the 22 amino acids to form different sequences. Glycine constitutes about one-third % of collagen and proline about 17%, making them essential dietary components.   Type I collagen It is in the skin, tendons, ligaments, fascia and bone, which comprise 90 % of the body. Manufacturers extract type 1 bovine   collagen from   cowhide, muscles, tendons, bones, and other bovine parts. Manufacturers extract type 1 marine collagen from fish skin and bones. This collagen is preferred because it has a smaller molecular size and better absorption.   Type II collagen It is present in the cartilage, where the bones and joints meet. Manufacturers extract type II collagen from chicken, which heals joints, immunity, and the digestive system.   Type III collagen Type 3 collagen is located in the bone marrow and the skin. The skin releases it upon injury, helping to heal and rebuild tissues. It is sourced from beef and pork organs because it is easier to obtain from larger animals.   Nutrients required for collagen production Manganese and Zinc: Activate enzymes necessary for the initial stages of collagen production. Vitamin C is an essential nutrient for enzymes producing collagen. Iron and Oxygen: Work with vitamin C in the hydroxylation process. Copper: Essential for cross-linking collagen fibres and elastin production.   Several food sources that support collagen production and healing in the body Properly made Bone Broth has intact collagen that mimics the gel that occurs naturally in our joints. Canned chicken soup and store-bought chicken broth rarely have the gelatin-type nature of solidified homemade chicken broth.  Homemade chicken bone broth has type I, II, and III collagen, plus other required nutrients. Add one to two Tbsp of apple cider vinegar or lemon juice to the bone broth solution for 45 minutes before cooking .   This weakens the bone to extract vital nutrients from the marrow. Eggshell membrane: The inner and outer membrane contains the hydrating hyaluronic acid, elastin, glucosamine, type I, V, and X collagen. It   maintains skin elasticity, joints, hair and nail strength and minimizes fine lines and wrinkles. Type V is beneficial for tissue strength. Type X helps bone and cartilage. You can utilize a natural eggshell membrane (NEM) supplement or manually peel the membrane from the inside of the chicken eggshell. Hydrolyzed collagen is a convenient option for absorbing peptides. However, it doesn’t absorb as well as intact collagen because it needs vital nutrients. Gelatin is found naturally in solidified bone broth. Available in unflavoured powder, chewy candies, and” Jello. Unflavored vegan gelatin: is derived from vegetable gums and seaweed extracts (agar agar). It is suitable for vegans and vegetarians. Soy products contain genistein, which stimulates collagen production and inhibits collagen-destructive enzymes. Pumpkin seeds have many nutrients required for collagen production. Vitamin A, found in red, orange and yellow undyed foods, stimulates collagen production. Lentils and Beans contain antioxidants, anti-inflammatory compounds, and fibre. Eat beans with a grain to obtain a complete protein. Astaxanthin: The marine algae “Haematococcus pluvialis” and marine life that feeds on it, like salmon and krill. Omega-3s: Alleviate stiffness and pain in joints and connective tissue in fatty fish such as mackerel, salmon, and tuna. There are algae-based omega-3, olive oil, walnuts, almonds, flax seeds, chia seeds, and pine nuts for vegans.  Olive oil contains Omega-3 and oleocanthal, which are both anti-inflammatory. Brassica Vegetables, such as mustard greens, arugula, kale, purple cabbage, broccoli, cauliflower and Brussels sprouts, are anti-inflammatory. Berries and Apples are anti-inflammatory fruit. Grapes contain anti-inflammatory resveratrol proanthocyanins, which are helpful for arthritis. Pomegranates and Pineapple: Rich in anti-inflammatory compounds and enzymes. Green Tea reduces inflammation. Garlic and Onions: Promote collagen production. Ginger and Turmeric have anti-inflammatory properties. Black pepper contains many nutrients and stimulates metabolism. Cocoa contains magnesium and antioxidants. It increases stem cells, which release bone marrow into the bloodstream to aid wound healing and decrease insulin resistance. Whole grains  Help produce fatty acids that counteract inflammation. The Arthritis Foundation  demonstrates recommended grains for arthritic people on their website.   Supplements for collagen production Silica supplements: improve skin strength and elasticity. Phytoestrogens mimic estrogens and progesterone’s roles to maintain youthfulness. Sulfur: All body cells have it. Essential for collagen production. Bee Pollen: contains all 22 amino acids. Vitamin E indirectly protects collagen to speed up wound healing by providing antioxidants. Boulder Salt fuels hydrochloric acid in the stomach and hydrates skin. Digestive Enzymes: Help break down nutrients into smaller molecules for absorption.   Factors decreasing collagen production Autoimmune Disorders: Conditions like lupus can impair collagen synthesis. Poor Diet: Excess refined carbohydrates and sugars reduce collagen production. Improper digestion: Chewing too quickly inhibits salivary enzyme release for oral pre-digestion. Insufficient hydrochloric acid and pancreatic digestive enzymes prevent nutrients from being broken down for better absorption. Smoking constricts blood vessels, and oxygen intake decreases collagen synthesis. Ultraviolet Radiation: Damages collagen fibres and reduces synthesis. Cortisol: A stress hormone that degrades collagen. Poor Circulation: Impairs nutrient and oxygen transportation essential for collagen production. . Contraindications Overusing protein-rich foods and amino acids in combination with other acidic foods can cause acidity-related problems. Allergies to foods that are beneficial for collagen production.   Conclusion It is necessary to understand the body’s 28 types of collagens, their functions, sources, and foods that enhance its production for cellular healing and rebuilding. Collagen is beneficial for more than joint pain and skin issues. It supports maintaining and potentially healing broken bones, degenerative discs, diverticulitis, stomach ulcers, torn tendons, ligaments and more. A balanced diet combined with stress maintenance supports collagen production. The body prioritizes vital organs over the skin and redirects nutrients to the heart, lungs, and brain if required. High-quality supplements and skincare products with proven ingredients can also support skin health to counteract this affect. Since 1994, I have used and recommended Zanqara products established in 1959. To set up a Zanqara  account and make purchases, email  info@zanqara.com  and visit here.   Use Promo Code IDA10 to get 10 % off your first purchase. The Food and Drug Administration  (FDA) states that cosmetic products do not diagnose, treat, cure, or prevent disease. Affiliate Links for Collagen Supplements: Healthy Origins Eggshell Membrane on Amazon Vegan Collagen Supplements on Amazon Kelp Extract Powder — Seaweed on Amazon Collagen Booster Liposomal: VEGAN on Amazon The Chemistry Of L-Ascorbic Acid Or Vitamin C? Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Ida Fanelli Ida Fanelli, Aesthetician, Reflexologist, IPL Technician Ida is a certified aesthetician (graduate of Marvel School of Beauty), offering home-based services since 1994. Ida provides various holistic services; she graduated from Zanqara’s Holistica Skin Care’s Dermatician course in 1994, which required her to understand homeopathic remedies. Ida has been a certified reflexologist since 1993 (graduate of D’Arcy Lane Institute). She has also been practicing Healing Energy since 1998 and has added the Ion Cleanse Foot Detox to her therapies. In 2012, Ida became a certified Sharplight Laser (IPL) Technician. She enjoys learning new techniques which can benefit her clients. In 2019, she received certification from the Center for Pain and Stress Research (CPSR.) She can now speed up the healing of scars and help with pain caused by surgical scars to her list of specialties. She enjoys continuing her education in the complementary health field. Many can testify that Ida is committed to ensuring her clients access adequate and affordable quality service and treatment. Beyond her many years of experience as a holistic practitioner, Ida draws on her 12 years of experience as a hospital laboratory technologist in Microbiology and Biochemistry. References: “Collagen synthesis and its role in wound healing” “Role of amino acids in collagen synthesis” “Factors Affecting Collagen Production” “Collagen and wound healing” Linus Pauling Institute, Oregon State University MindBodyGreen: Foods with Collagen Health.com : Foods High in Collagen https://draxe.com/nutrition/egg-collagen/ ( Gastro SB Clinic )​​ ( Cleveland Clinic )​​ ( Dr. Michael Ruscio, DC )​​ ( MDPI )​. ( Amy Myers, MD )​​ ( Dr. Axe )​​ ( MKARE )​. ( Eggnovo )​ TCI Bio: Bovine Collagen ( Mary’s Nest )​​ ( Amy Myers, MD )​​ ( Dr. Axe )​​ ( Ancient Nutrition )​.