Written by: Susie Valentine, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Living in a world where we are bombarded every second by countless impressions can be intense. However, did you know that the brain can process about 11 million impressions per second? Most of them are automatically processed and you’re not even aware of them i.e., when you’re driving on auto pilot or ordering your usual coffee. Even though our mind has incredible capacity and processing power, we still often get overwhelmed or stressed by the constant exposure to outside influences. These external influences start to commandeer our thought processes and deeply affect our intuitive decision-making. Consequently, we end up trying to achieve unrealistic goals that are set by ourselves, by others, or, by a gamut of social expectations. What happens if we can’t deliver? The answer is straightforward: we feel like we’re not good enough; we believe we have failed, and the disappointment can be overwhelming. Putting pressure on ourselves like this, time after time, is exhausting and eventually we can’t take any more; we crack. We get burnt out, or illness starts to develop in the body, we feel isolated, alone, and even abandoned. We experience negativity, anger, and dissatisfaction. Our expectations no longer align with our reality. Have you ever felt like this? Don’t be embarrassed or ashamed; these feelings are much more common than you think. Something must change for us to get back on track. There has to be a change of mindset. For me, the starting point is to move away from feeling like I’m the victim to focus on finding out exactly what is bringing me down. Without blaming anyone else, take 10-15 minutes to genuinely ask yourself why you feel the way you feel. Then ask yourself what YOU, not anyone else, can do to change the situation you’re in. Answering these simple questions is often the first step to self-empowerment, to taking ownership of your own life. For example, when misfortune strikes, such as illness, redundancy, break ups, etc. as difficult as it is, try to look to yourself as to why you’re facing this situation. Could it be that you followed a false dream, that you were too pressured by those external damaging influences that we documented earlier? Did you stop listening to your heart and intuition? Maybe you need to be realigned with your life’s purpose? Or could there be opportunities open to you that weren’t before? Just because things haven’t turned out the way you thought, doesn’t mean you’re on the wrong path. These bigger events can occur when we close ourselves from our emotions or feelings. We have these for a reason, and it is for us to learn how to deal with it without being constantly distracted by them. Bigger events can also occur when we ignore our inner guidance, also called intuition or gut feeling. We have our intuition to guide us in life and bring us in alignment with our purpose. Often reason will overrule intuition. However, we need them both. If we only trust reason and ignore our intuition, it can lead us quite far away from living our purpose and creating success. Success isn’t just money or wealth. Real success is feeling fulfilled and in love with life whatever happens. You experience this gratitude and joy, you are driven by your passion instead of using resentment as motivation to proof that you are good enough. I personally believe that every event in our life, irrespective of whether we enjoy the event or not happens for a reason. There is a lesson in it for us. When you find out what that is and learn the lesson you don’t need to go through these experiences anymore. Or if they start to occur, you will know how to deal with them with ease. How can we do that? It sounds easier than that it is, but with a little dedication in combination with following your feeling, this can happen quickly! The key is “changing your beliefs”. Start reprogramming your subconscious belief system, as this part of you, creates most of your experiences and influences 95% of your decision-making. If you don’t like your decisions or experiences, changing your subconscious beliefs, is the catalyst for changes in your life. This technique will allow you to create your life on your terms. If you want to know more about how to do this, you can read more on our website. Change doesn’t happen in a day, but when you are ready to show up, take ownership and put in the work, we would love to guide you during the process of transformation. Reach out to us for a personal call. Book your call by clicking this link. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Susie! Susie Valentine, Executive Contributor Brainz Magazine Susie Valentine is passionate about empowering others to realise their dreams and become the best version of themselves that they can be. She founded From Head to Heart with the vision of encouraging humanity to reconnect with its intuition. She brings a wealth of knowledge, understanding and professionalism from her successful corporate career in hospitality, real estate and investment industries. By combining her extensive international business experience with heart-centred spiritual teaching, Susie is already having a global impact with clients from North America, Europe and Asia.

Written by: Ellyn Schinke, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. This morning, I answered a question for a subscriber inside of my Burnout Membership and my answer included, “we can burnout on our burnout recovery journey…” I stand by those words… You see, most of us think of burnout as something that is specifically related to our careers. We burnout at work, right? And nowhere else…except that’s not true. The first thing I say in damn near every talk I’ve ever given is this: burnout is holistic. Not only is it holistic because most of us are not capable of compartmentalizing work burnout away from the rest of our lives, but it’s also holistic because, well, any part of our lives can truly burn us out. And I mean any. BURNOUT SIMPLY AND SUCCINCTLY MEANS THIS: YOU’RE OPERATING BEYOND YOUR CAPACITY! And we can do that in any part of our lives, but today, I want to talk about the main parts of our lives that I think are the biggest non-work threats to our burnout. Our relationships Our workout routines Our goals Our environment Our social lives Our mindset Firstly, relationships. I’m not going to talk about this one too much today because I posted an article on this topic last week. All I’ll say is this: our relationships burn us out when we feel undervalued and underappreciated in them. Just like the boss that doesn’t appreciate us at work, our other relationships can burn us out in a similar way. Our workouts. Our workouts can also burn us out. And it’s not just me that thinks so. The National Association for Sports Medicine (NASM) literally has an entire article published on their website all about exercise burnout. Exercise burnout comes from various factors over time and, well, when we don’t listen to it, it can derail us. Even when we have the best intentions. We burnout out from exercise and working out when we’re not adequately recovering, which can lead to physical burnout, when we do workouts that we found boring, uninspiring, or unenjoyable, or when we’re sick of being inside. That last one is actually a big reason why I’ve given myself permission to swap my workout for a walk when it’s really nice outside. I’m not a big runner, but I want to enjoy the sunshine, you know? Hell, it doesn’t happen a lot in the Seattle area! It’s not just our workouts, though. It can be our very healthy habits. I have seen so many well-meaning members in my membership or former clients who set this beautiful plan for themselves and their health habits. They’re going to wake up at 6 am, meditate for 15 minutes, read 2 chapters, do a 45-minute workout, stretch for 15 minutes, do gratitudes and affirmations while cooking a delicious breakfast and sipping on coffee, all before 8 am and the start of their day. Then, at the end of their day, they’re going to wind down with some yoga flow, do their 2nd daily meditation, before doing some reading and journaling in bed. Oh, and they meal prep every morning while drinking celery juice and matcha. It sounds beautiful, doesn’t it? Aspirational almost, right? But…it’s a lot. And the problem for most of us is that a) we go from 0 to 60 (from no habits to all the habits) and b) we refuse to accept imperfection. Not only that, but health habits like this don’t allow for the day where your manager meeting runs long, keeping you at the office for an extra 2 hours or for when your baby won’t go down for a nap. Health habits like this don’t allow for life to happen, and we certainly don’t either. That’s what I mean when I say our health habits can burn us out. Sometimes we have so many and we expect ourselves to engage in them so perfectly, sometimes the mere act of trying to keep up with Sally the YouTube Influencer (who—btw—is kidless and has someone else prepping her meals that she doesn’t tell you about) or the crazy expectations she’s implanted in our brains of what’s “necessary” to be mindful and stress-free? That can drive us to burnout as well. My recommendation? Keep it simple. Keep your workouts simple. Keep your habits simple. Keep your routines simple. If you want to build on your habits, build one new habit at a time and if it doesn’t work, don’t force yourself to keep it! A habit only works if it works for you. Our goals. This is high-achiever 101. We love goals. We love projects. We love accomplishing and achieving things, right?! So, what do we do? We put too much on our plates. And because we can be unforgiving and perfectionistic, with expectations and ambitious that far achieve reality, we run ourselves into the ground doing too much. I literally did a newsletter to my list not too long ago about exactly this: how I got over-ambitious and put too much on my plate this new year because I was just legitimately so excited about doing all of these different things. It’s not a bad thing to be ambitious. It’s not a bad thing to have high standards! But, what we need to do is bring a little bit more practicality into things! What we need to do is to constantly ask ourselves, do I actually have enough time to do these things that I want to do? Are there enough hours in the day? And, as I hinted at in a recent podcast, YES! There are! There’s always enough time in the day, but if we’re finding that there feels like there isn’t, that means a) we’ve overcommitted ourselves and b) we need to adjust our timelines. Our goals are never too big… our timelines are often too short. And if we let our inner perfectionist get in the way, those timelines and unrealistic expectations are going to drive us into the ground and burn us out just as much as anything. Our environment. This is a little bit of an abstract one, but speaking as someone who is planning on moving apartments at the end of her lease because her environment isn’t conducive to good rest in any of its forms, I definitely believe that our environment can burn us out. But that’s also not the only way that your environment can burn you out… In my memberships, I have discussed the tidying movement and how many people are living with less. Marie Kondo. The Home Edit. Tiny Homes. Minimalism. Hell, I’m doing a no-spend challenge right now because I’m just recognizing that a) I don’t need more stuff, and b) I tend to shop for stuff I don’t need to numb and deal with my emotions. But, it’s not just me waving my hands and connecting seemingly unrelated dots. There’s research that backs me up too (science bitch). There was a DePaul University researcher, aptly named Dr. Joseph Ferrari, said: “The more clutter one has on one’s desk, in one’s office, the less productivity they have, the higher the rate of burnout, the more emotional burnout will experience...” — DR. JOSEPH FERRARI IN THE INTERNATIONAL JOURNAL OF PSYCHOLOGICAL RESEARCH & REVIEWS Another UCLA study showed that clutter is directly tied to stress levels, especially in women. Think about how peaceful it feels when your kitchen counters are clean, there are no dishes to do or dishwashers to unload, the carpets are vacuumed, the laundry is folded, the bed is made and the clothes are all put away. This honestly sounds so peaceful it seems like a dream (just me?!)…but that’s what I mean! When our environment is clean, decluttered, calming, peaceful, etc. (or at the very least conducive to these things)(, it makes a difference in our stress and on our ability to recover at the end of the day. But, I don’t think it stops there. I think our environment outside of our physical living space matters to. If you don’t live in a space where you feel safe, it’s going to impact your stress and your ability to unwind. If your basic needs—a grocery store, gas station, doctor’s offices, etc.—aren’t easily accessible to you in your environment, it’s going to impact your stress and burnout. If you don’t have connections and close relationships nearby to you, it’s going to impact your environment. Hell, it’s even little things like “do I have a trail nearby that I can go walk on?” that impact my burnout and stress levels. Our environment and the ways it impacts our burnout and stress are nuanced and complex. So, don’t sleep on your environment. It matters. Our social lives. I said in the last point that not having easy access to loved ones and close relationships can impact our stress, but simultaneously our social lives can impact us and burn us out if we’re overcommitting ourselves socially. You see, it’s not just about taking on too much and doing too much on our to-do lists or in our personal goals. Sometimes we have too much happening socially, and that can burn us out too. I think of everything that we have going on in our lives as a plate. Our goals. Our workouts. Our habits. Our relationships. Our work. Our sleep. All of those things go on a plate and for most of us, our plates are like American Thanksgiving all day, everyday—and that’s just not sustainable. Instead, we need to adapt our social schedules to our season. If we’re in a hustle season with our goals and work, then we need to back off on the social commitments for a while. If we’re not and things are a little bit lighter and a little bit easier, then beef up the social calendar. The bottom line is that we don’t want our social lives to add to the burnout and stress we’re already feeling. We don’t want to feel like our social lives are taking from us and our sanity, and if we do feel that way, we need to do less. Say no more. The people who love you will understand. Our mindset. So much of the work I do is about shifting our mindsets away from perfectionism, away from always doing more, away from hustle, away from busy-ness as the only avenue for success. So much of my content in my coaching has pivoted away from “achieve more with less burnout” to helping us “work less and live more.” So many of us have been rewarded for doing “more” our entire lives. We’ve been rewarded for being overscheduled and busy since we were teenagers. We’re praised for all the things we can juggle and all the plates we can keep in the air—the ninja who can handle 80 bajillion projects and the supermom who can do it all and make it look easy. We’re praised, validated, and rewarded for that, and some of us thrive in that external validation. I’m an Enneagram 3 and my love language is words of affirmation. I’m externally validated to boot. It’s kind of a perfect storm. And I had to question for myself, “yes, I’ve been validated for this, but do I want this in my life anymore?” I may have been validated for these things my entire life, but is the lifestyle I want anymore? Sure, I can do it and I can succeed doing it. I can make it look easy, sure. But the fact of the matter is, I don’t want that anymore. That’s where the mindset shift comes in. That’s where awareness comes in—to have the ability to look at your life and say “yes, I could do this, but I don’t want it” becomes so powerfully impactful. And until we can step into that and give yourselves permission to do less. So many of the mindset shifts we make in our lives come down to that: can we give ourselves permission to want something different, to do something different and to have different values? Until we can give yourselves permission to make that shift, burnout will persist. You may have heard me say that “burnout happens, but staying burned out is a choice.” This mindset component is where that statement comes from because, for many of us, the burnout in our lives is coming from the choices we’re making in. And sometimes we make choices because we feel like we have to. Like we’re forced to because of the external circumstances of our lives. But we’re not. We have more choices than we think we do. We’re not as trapped as think we are. And as soon as we can realize and accept that, that’s when the massive changes start to happen—and start to shift! So much of my content is about learning to recognize these mindsets are that are holding us back and learning how to work around them. If you need support with this, check out my memberships and my coaching options! I also offer single coaching sessions which you can book on my scheduling page. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Ellyn! Ellyn Schinke, Executive Contributor Brainz Magazine Ellyn Schinke is a former scientist turned top coach and international speaker specializing in burnout and stress management. After burning out while pursuing her Ph.D., Ellyn was sick of all the cookie-cutter, BS burnout tips online and sought out the real, tangible tactics that would actually make a difference in her life. As a result, burnout when from being her lifestyle to her passion. Now, she's focused on helping corporate professionals and businesses free themselves from burnout and take back their lives. Ellyn is the founder and CEO of Coach Ellyn LLC, one of the top burnout coaches on Google, host of the Burned Out to Badass podcast, and more. Her mission: Make burnout a choice.

Kelly Keefe is an innovative leader, empowerment mindset coach, speaker, best-selling author, and reiki teacher. She is the founder of The Heartspace established in 2016 helping individuals and groups find their inner peace and elevate into states of thriving. She has worked with thousands of people around the world, including C-suite executives and entrepreneurs helping them create fulfillment in their lives and exceed their goals while doing so. Kelly is a Frequency Therapist and multi-disciplinary artist. She uses her certified training and experience to bring a fresh approach to traditional therapy allowing for faster results and true resolution of problems and challenges. Kelly Keefe, Frequency Therapist & Reiki Master Teacher Introduce yourself! Please tell us about you and your life, so we can get to know you better. My name is Kelly Keefe and I am the Founder of The Heartspace. My life path and career have been far from the traditional route, beginning with delving into the healing arts in 2012. Over the last eleven years, I have traveled the world while choosing to experience living in New York City, Costa Rica, and Texas. My travels have brought me throughout the United States, India, Europe, Canada and more. I’m fueled by the exploration of what this world offers and what we can discover within ourselves. I also deeply love people. One of my deepest passions is passion. I am fueled by hearing and learning what lights other people up. Being able to witness that light is so beautiful to me. And whenever it aligns to support them in amplifying that light ‒ whew! So much joy for me. I’ve always been passionate about creative expression since I was a child. At six years old, I told my first stand up comedy joke to my entire school (reach out to me on IG if you want to know what the joke was, I still remember!). I wrote my first novel in third grade and at all times I was playing school with my sister, playing sports, at the dance studio, or creating some sort of artistic expression project. This is still pretty much how I live my day-to-day life. Creation is life to me, and creativity and liberating myself into my authentic expression has supported me in overcoming binge eating disorder, victim mentality, and grew my confidence to insurmountable levels. When I’m not working, you can catch me out in nature, being in student mode, spending time with friends and family, spending time with myself, or off on some sort of adventure. This life is to be experienced is my philosophy and I love to have it be an experience full of laughter, love, creativity, and impact. I have a novel coming out with Pegasus Publishing later this year. We will do events in the UK and US for the launch, so really enjoying getting to bring the community together to create epic memorable experiences! What is your business name and how do you help your clients? I began The Heartspace because I could hear the inner guidance to do so. I wanted to provide a place for people to know it is safe to dive deep within themselves, rewrite their stories, and thrive with the tools, support, and know-how to do that. The business has grown over the years (began in 2016), because I have grown so much too. The Heartspace provides Transformational Coaching [Sub-conscious rewiring, NLP techniques, empowerment programming, energy healing], Reiki training and experiences, self-led courses catering to personal development and spiritual growth, and group programs. We have our next group program kicking off at the end of March, which is really exciting. Our clients leave their time working with The Heartspace confident, leveled up in their mental, emotional, spiritual, and relational life. I know it’s a big statement to say, but I’m blessed to say it has been the truth time and time again. God is good and we are so fortunate to have the tools, support, and grace of God walking with us to help people truly learn to access their heart and live from this powerful place. And when we can live from The Heartspace, we can live with abundance and grace. Got it. And can you tell us a bit more about subconscious rewiring and energy work? What exactly does that mean? Ha, yes. For sure. So about 80-90% of our day-to-day actions derive from the programming that we have operating in our subconscious mind. This means the different habits, beliefs, thought patterns, emotional reactions, etc etc etc that we develop from the day we were born until about age 11 are the key aspects running how we live our lives. Until we learn how to bring awareness to this and rewire it. There are many techniques and tools out there ‒ I went down the training and study routes of subconscious rewiring where we learn how to return to the moments of patterns and imprints we can call them, and change the program. I found a passion for NLP (neuro-linguistic programming) as well, which is the study of our language. It’s the study and practice of looking into why we say what we say, and how we can transform our language to transform our lives. As a writer and loquacious person from day one, it makes total sense to me why I love this so much. Haha. This is like going into the switchboard and turning off things that no longer need to be there and turning on the things we would like to have turned on. Energy work is consciously working with our energy field and higher frequencies available to us to release stagnant energy that we are carrying within our physical and energetic bodies and to elevate our state of mental, emotional, physical, and spiritual health. This is an extremely high-level answer to both… but we will be here all day if I go into a full rabbit's hole discussion with you at this moment. Again, happy to discuss all of this with anyone further, just reach out. What are your current goals for your business? Love this question. The current goal is, impact the lives of a thousand people in 2023. That is to be in the various channels and options that we have available such as the self-led courses, direct 1:1 work with myself or the other amazing practitioners we have on team, group programs, or simply receiving the free bi-weekly newsletter we send out that carries so much value and teachings that can support in changing one's life for the better. We are here to be of service and know that it is only together we can truly thrive. We know if we keep our goal focused on the impact and people we are here to touch and support, the financial goals and greatness follow, which will pour back into the mission to expand our reach even further. What would you like to achieve for yourself and your business in the future? Oh, juicy! The long-term vision we are moving towards with The Heartspace is grand. We are steadily making our way towards having properties (I hear sanctuaries in my head) around the globe that work together in a global community to bring these teachings, ways of being… essentially health and happiness to the global family. For myself? I see myself getting to be in the trenches with my team building this and getting to have so much laughter, creation, and fun along the way. We are also working towards achieving the position where our team of practitioners has expanded, so we have both in-person and distant healing work readily available for anyone who is hearing the call for that support. On a personal level, I’m looking forward to achieving a healthy partnership to experience all this great life with, continue to write my novels and books and enjoy sharing those with the world, and also continue to enjoy my passions of all the various creative expression projects I have going on that are created from my heart. If you could change one thing about your industry, what would it be and why? The coaching and transformational industry, hm. Where do I begin? I’ll start with saying I’m grateful to see we are in a time and place on this planet where so many people have devoted to doing their inner work and understand the importance of sharing this information with others so that we can all thrive together. What I’d like to see change within the industry is the caliber of integrity that I witness among many coaches and companies. From charging exponential rates simply because there is a knowing that people are so hungry and desperate for help, to teaching things before having truly embodied them themselves… of course, this is NOT everyone by any means. There are so many incredible people out there, many of which are dear friends and collaborators. My tolerance for lack of integrity and lack of compassion is so small these days that it rubs me most when taking a moment to focus on things that could use improvement to make the whole better. And why? It is a delicate balance of yes, of course, making sure we are financially stable and even thriving (I’m here for it!), and then taking advantage of people when they are feeling helpless or hopeless. And integrity is everything in my eyes. When we are walking with integrity, we are in alignment with God. And whoever reads this they might not resonate to walk with God and what not, and that's okay! It’s simple how I view things and how I choose to walk. I know when I move with integrity, and operate my business in a way that is fairly priced and available to those who will stretch themselves a bit for their growth, but not put themselves into detriment, we all win. As the human spirit rises and the quality of life improves for someone through the services and products we provide, we become far richer than any of us can even imagine. What is the best way for people to reach you? Our contact page on The Heartspace website, or reach out to me on our Instagram to learn more about upcoming programs and training. Full details for the upcoming Permission Granted program are live now on the site so you can learn much more there too. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Kelly!

Written by: Kristen Lessig Schenerlein, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. As a nonprofit leader for most of my career, it is no surprise that morality was an essential part of my work. Understanding why a potential donor may invest in our organization and why each team member cared so deeply about the mission was what guided the strategy. Moral values such as compassion, cooperation, courage, gratitude and hard work aided were the lens through which all decisions were made. The social nature and context of the work done in nonprofit organizations was also always a major factor to consider. Now, as I coach, I am passionate about nonprofit cultures, the social environments we create to carry out our missions. I believe individual team members grow based on the environment we create for them, which directly correlates with our collective growth. Nonprofit teams are the ideal constructors of a hive culture, transcending individual interests while becoming more cohesive to fulfill a mission and enhance individual well-being. As a result of our time with Jonathan Haidt and through a deeper exploration of The Hive Hypothesis, my goal is to use the components of Hive Psychology, where the focus is on applying collective decision making, to improve the organizational cultures of the nonprofit organizations I work with. Just like bees, nonprofit staff can set aside self-interests, losing themselves in something larger than themselves (the mission), almost to a fault. Opportunity lies in leveraging their social focus to create a culture devoid of competitiveness, which takes on a unique form within nonprofits. Too often within a group of compassionate service providers an unhealthy dynamic takes form where individuals unconsciously compete for “who did more”, a pack mentality Haidt, personal communication, December 9, 2022). This creates a culture were taking into account one’s personal well-being in order to better serve others is a foreign concept, maybe even vehemently challenged. By flipping the hive switch to adapt team dynamics for greater cohesion, we can yield greater efficiencies in operations that will support individuals in prioritizing their own well-being (Haidt, 2012). Humans are designed to learn collectively, it is fundamentally what makes us unique from other species (Haidt, personal communication, December 9, 2022). Prioritizing collective learning is possible within a certain culture, where individuals feel safe to fail or make mistakes. Therefore, a level of trust is an important element to successful hive formation and team cohesion. (2012) distinguishes team cohesion from teamwork in that teamwork signifies activity or effort whereas, team cohesion is more a measure of how well a team works together and is something that is maintained for an organization to function as a “superorganism”. In communicating the benefits of hivishness to organizations I work with I would highlight that the hive culture raises an organization’s social capital because it activates joy and passion amongst members of the team. The higher levels of trust in turn results in higher productivity, as well as provides more flexibility of time and resources which are of high priority in nonprofit work. The team cohesion positively contributes to higher levels of team morale which can directly impact an organization’s turnover rates, while ensuring better recruiting and retention of skilled and passionate future hive members (Haidt, 2012). Initial steps to support an organization in flipping the hive switch involve leaders adopting a “we” approach:1. Communicate shared values, goals, common identity, and connectedness; 2. Explore building synchronicity to building trust, shared intentions, and suppress those “along for a free ride”; 3. Create opportunities for positive intergroup competitions. The aim is to transform how the team sees themselves, as engaged members of the hive bonded together by a mission larger than themselves, free to serve outside of the group and to flourish within it, as individuals (Haidt, 2012). “No man is an island entire of itself…” Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Kristen! Kristen Lessig Schenerlein, Executive Contributor Brainz Magazine Kristen Lessig-Schenerlein, a social entrepreneur, mental fitness coach and yoga instructor, is an expert in nonprofit leadership, forever passionate about the fields of neuroscience, positive psychology, and performance science. After nearly two decades of being driven by a mission, almost to complete burnout and after having experienced the real life effects of working within a toxic environment, Kristen began down a new path in service to others facing similar challenges. She integrated her own personal yoga practice and energy medicine into a science-based coaching practice. She became a trained yoga instructor guiding her clients “on the mat” and also an ICF Certified Professional Coach and a Certified Positive Intelligence Coach to support her clients “off the mat” with mental fitness training and coaching. Kristen has dedicated her entire career to transforming the lives of others and sees herself now as a guide to those willing to do the innerwork necessary to link their power with their passions, so that they can live a life more in alignment with their values, while showing up authentically in aspects of their lives. Kristen is the founder of Koi Coaching and Consulting, serving clients around the world, thanks in part to being part of the coaching team of BetterUp as well, whose mission is to make coaching accessible to all, unlocking greater potential, purpose, and passion. Born in a small coastal town in Connecticut, Kristen also spent a good part of her career in Richmond, Virginia, where she founded her nonprofit organization before moving back to the coast where she now resides in Southwest Florida with her husband and a blended family of four beautiful children.

Trinn Hatch is a pioneer of plant medicine who developed Synergy Enhanced Terpene Infusions. During his path to healing, Trinn experienced how our body's biochemistry is hardwired to the energetics of plants. Amchi Thubten Lekshe is a Lineage holding Master Tibetan Physician and Jampha's Spiritual Director & Formulator. Together, their enlightened understanding of plants and the life force energy expressed as terpenes create a new and advanced expression of Sowa Rigpa, a more than 2500-year-old Tibetan Healing Science. Trinn has devoted his life to sharing these ancient treasuries of knowledge with the world, igniting the primordial healing wisdom within all beings. Trinn Allen Hatch, CEO Jampha ‒ Loving Kindness You discovered the healing power of plant medicine during a healing journey that took several years of your life. Can you tell me about that? From a young age, I was concerned with the safety and welfare of others. I am large and strong in stature and soon found a unique skill set protecting others. I owned a private security company specializing in personal bodyguards and armed security. One day, I was assaulted and broke my ankle to the point where my surgeons were convinced amputation was the only option. Thanks to my mother’s insistence, the surgeons spent a long night piecing my ankle together with multiple plates and screws. I spent over three months in traction with external fixators holding my badly damaged and infected leg together. After three surgeries, I had a list of hopeless medical diagnoses. In desperation, at my lowest point, when there seemed to be no reason to keep going, I called out to the universe and asked to find a path to healing. At that same moment, I committed in my heart that if I were blessed with this, I would spend the rest of my life helping others who may also be feeling helpless find a path to healing. Within two weeks, I was introduced to CBD and terpenes and began an exciting self-healing journey.I dove deep into the healing properties of cannabinoids and hemp terpenes. Within two years, I was able to ween myself off 16 prescriptions and create the healing support my mind and body needed to find balance. As you started sharing your botanical terpene formulas, you saw two of your family members experience miraculous results. Can you tell me about that? At the same time that I was hitting rock bottom with my own mental and physical health, my mother was undergoing multiple brain surgeries to remove a tumor. During this time, she had a stroke, died, and was brought back to life. She lost sight and would spend years in near darkness. When I felt what CBD could do for me, I asked her to try it. She eventually agreed and has taken our products every day since. The results have been miraculous. She defied modern science and regained her sight. She suffered significant brain damage, but now she speaks and functions–you’d never know it. My mother inspired our WhiteElephant, NeuroRegenerative Nootropic brain elixir. The regenerative and protective properties boost the body's inherent ability to establish a healing trajectory. My mother, Mary, is now an ambassador of Loving Kindness. She shares her healing journey and personal and profound experience with the products to inspire others to their own path. Carina, the co-founder of Jampha and my partner, broke her ankle on a business trip. Ironically, it’s the same ankle I broke. They verified the break with x-rays and scheduled her surgery nine days later. Meanwhile, I put her onto a regiment of SETI (Synergy-Enhanced Terpene Infusions) and Topicals every four hours. When she went in for her next x-rays, the fracture had repaired enough that she didn’t need surgery! No one was more shocked than Carina. She had been hearing from clients about their miraculous healing journey using Jampha products, but until then, she had no direct experience. What would you say to people who think of plant medicine as too weak to impact health? The easiest way to believe it is to try it for yourself. I have experienced what it can do and have seen it work for friends and clients time and time again. The bottom line is that we each have our own master healer guidance system. It’s an innate primordial wisdom that knows what is needed for the complex intricacies of mind, body, and spirit to experience an intelligent and well-supported healing trajectory. Healing takes time and patience. What took many years often to bring out of balance doesn't come back into balance overnight. Consider how easy it is to put on weight by overeating rich food. Now consider how difficult it is to lose that extra weight. It takes time and consistent action. You can get the tummy tuck to address the symptom for temporary relief or make lifestyle changes that create lasting, long-term effects. The quick and easy route brings short-term relief but doesn’t resolve the cause or restore balance. Restorative and sustainable healing alleviates symptoms but also can address the underlying causes, creating a new homeostasis that ripples out through a person’s body and life in remarkable ways. Plant medicine has been used with great success for many thousands of years. How does the 'whole plant' effect differ from the isolated molecule effect? The "whole plant" effect and the isolated molecule effect refer to using a plant in its natural state versus isolating specific molecules from that plant. The whole plant contains a complex mixture of compounds, including cannabinoids, terpenes, flavonoids, and other phytochemicals that work together to produce a range of effects. This is known as the "entourage effect" because the different compounds work together to create more benefits than any individual compound would on its own. When specific molecules are isolated from the plant, studies show they don’t have the same effects as the whole plant. For example, when CBD is isolated from the plant, it may not create the same powerful results as when used with other cannabinoids and terpenes. When you use the whole plant, your body benefits from a complex mixture of compounds that synergize and have a stronger effect. Isolated molecules can still be potent but can’t compete. What is an herbal tincture, and how is it made? A herbal tincture is a water and or alcohol-based liquid preparation that suspends healing herbs, minerals, and terpenes, so they can be taken sublingually or added to food or beverage. Pills need to be digested and aren’t always delivered to the target system in full potency. Tinctures, on the other hand, are fast acting. They begin working as soon as they enter your mouth. Typically, when you dry a plant, it loses its terpenes. Tinctures preserve terpenes' effectiveness without evaporation. Like a master chef infusing ingredients in a specific order to bring out the desired unified properties in an artful expression, tinctures are made with great care. Ingredients are added in a specific order to maximize the enhanced synergy we infuse into every tincture. What was the inspiration behind the name Jampha? Jampha is a Tibetan word meaning Loving-Kindness. From a young age, I've had a natural affinity for monks. Through a few different experiences, I came to resonate with this name. Two years after we created Jampha, we learned that Jampha is the Tibetan translation for the Buddha of Loving-Kindness, Maitreya. Jampha has become a living expression of the teachings of Maitreya Buddha. We are not a religious company, but we are spiritual. We believe love and kindness are common ground and a sure foundation to build a society that respects each other's beliefs and honors our freedom to choose for ourselves. Tell me about Jampha’s expression of Loving Kindness. We treat every being as we would our own mother, we are all part of the same whole, and when we treat each other in the light of this truth, the whole world changes for good. We make our supportive healing elixirs available to all and do so through our loving kindness assistance program. We firmly believe that all beings deserve the support they need to heal, regardless of finances. We never say no, and this is one of the ways the hand of loving-kindness is always extended to all. In simple terms, how would you explain Tibetan medicine’s approach and how it works? Tibetan Medicine addresses the physical and spiritual imbalances that need healing. Instead of focusing on relieving symptoms, Tibetan medicine supports the innate healing systems already within. It provides the nutrients–botanical and mineral–needed for the body and mind to follow a healing trajectory. Tibetan Medicine works in partnership with the botanical and mineral kingdoms with great respect and two-way communication. This means that nature's secrets can be shared in profound ways lost to western medicine. After you and Carina had been runningJampha for a few years, you met Amchi Thubten Lekshe, who has over 50 years of experience in Tibetan medicine herbs and clinical application. How has your life and business changed since meeting Amchi? Amchi Thubten Lekshecame when Carina and I had done everything we knew how to do. We understood terpenes and cannabinoids but very little of the botanical and mineral kingdoms. We prayed and set an intention to meet a master of Tibetan medicine, and two weeks later, Amchi appeared. It was that magical. The magnetic attraction we felt to each other's work was exceeded only by a deep resonance within our hearts that our meeting was divinely appointed for a higher purpose. Amchi has brought to life a new and advanced expression of Tibetan Medicine. He waited 45 years to create it. Early in his training, he realized terpenes were lost in herbal preparations, which meant plants lost much of the healing magic. With Amchi, we went from being a CBD and hemp terpene company to being a full-service botanical and mineral formulation company with more than 2500 years of lineage through the practice of Sowa Rigpa (Tibetan medicine). Amchi is one of the few living Sowa Rigpa lineage holders. All this knowledge and wisdom finds itself alive again in Jampha. Why is quality plant medicine needed in the western world? Our bodies and plants were made for each other. The way they work together is remarkable. Living plant essences enter our bodies and immediately begin an intelligent, balancing dance with our biochemistry. Terpenes have been keeping nature balanced for millennia. They do the same for our bodies. As plant terpenes are reintroduced into traditional medical traditions, I see natural healing moving in a new and exciting direction that brings the living life force of nature to support our mind, body, and spirit directly. What do you hope people will take away from your story? Even the most desperate and hopeless situations become fertile soil for growth. Nothing is ever over. The infinite potential of our universe means there is always room to move and grow. When you ask for help, offer the Universe something on the altar of sacrifice in an energetic exchange for what you are manifesting. What is the most important thing you want to tell people in search of real and lasting healing? Arm yourself with wisdom and knowledge, listen to the professionals but study and investigate the healing stories of those who have walked a similar path. Find the common threads of success. Set an intention to heal and spend time listening to your internal guidance system for every choice you make. You are the only one who really knows what your body needs. Learn how to muscle test. Kinesiology is a proven, efficient method to determine what your body needs to heal. Most of all, trust yourself, your intuition, and the journey. Follow me on Facebook, Instagram, Twitter, Pinterest, YouTube, and visit my website for more info! Read more from Trinn!

Written by: Mari Vasan , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Do you ask yourself questions like “Am I making the right or wrong decision?” or “Is this good or bad?” Do you say things like, “Everything’s going wrong” or “This always happens”? If so, you’ll want to pay close attention. These questions are typical when we’re in “All or Nothing” thinking, which is dangerous. In this article, I’ll explain why it’s harmful and how to get out of it. All-or-nothing thinking, also known as binary thinking, is a thought pattern in which you perceive things in black or white, either/or categories, with no room for shades of gray. People who engage in this type of thinking tend to view life an d situations in extremes, as either perfect or terrible, good or bad, success or failure. It is common in people with anxiety, depression, and suicidal ideation. Binary thinking can make us feel stuck, hopeless, or helpless. This simple thought process resembles how we used to think as children before developing critical thinking skills, typically before the age of seven. As a kid, we would think in this binary, “all or nothing” way. This thinking has a lot to do with how disempowering subconscious patterns are created. When we’re young, we make “all or nothing” conclusions. Let’s say you were four years old and wanted some time with your mom. But mom was too busy with work or with another child. You hadn’t yet developed critical thinking, which would have allowed you to understand that mom had demands on her. Instead, you probably would have concluded, “I’m not worthy” or “I’m not lovable.” Maybe later, you were in school and wanted to join a game some other kids were playing, and they wouldn’t let you. You could have concluded, “No one wants to play with me,” or “I don’t belong.” As we go through life, these beliefs get reinforced, and each time we encounter "evidence" that confirms our doubts about our worthiness or sense of belonging, the beliefs get even more entrenched. This pattern of thinking may result in all-or-nothing thinking. Stress can also elicit an all-or-nothing mentality. When stressed, we often regress to childlike thinking – which is why it’s important not to make critical decisions under pressure. How All-Or-Nothing Thinking Contrib ute T o Anxiety All-or-nothing thinking oversimplifies complex situations and experiences. Real life is rarely so simple, and most situations involve multiple factors, perspectives, and outcomes. By reducing complex issues to simple binaries, you limit your ability to understand, process, and respond to challenges and difficulties healthily and effectively. It might make you feel there’s only one right way to do things and that deviation from this standard is unacceptable. This rigidity can limit creativity, flexibility, and problem-solving skills and lead to frustration, anxiety, and stress. It promotes a narrow, perfectionistic view of success . When success is defined in such extreme terms, you may feel that you must always meet these high standards or risk being considered a failure. This can lead to a constant cycle of self-criticism and perfectionism, as well as feelings of burnout, stress, and anxiety. It can lead to feelings of hopelessness and helplessness. When you believe there’s no middle ground between success and failure, you may feel your actions and efforts can only lead to a win or a loss. You might think there’s no room for error or that any mistakes are irreversible. Relationships can suffer. When you view situations and experiences in extreme, binary terms, you’re less likely to understand and appreciate the perspectives and experiences of others. This can lead to conflict, misunderstandings, and strained relationships. How To Reduce Anxiety and Eliminate Binary Thinking Recognize some of these patterns? Here are seven tips to reduce anxiety and break free from other symptoms of all-or-nothing thinking: 1. Awareness is the first step . Notice when you’re in all-or-nothing thinking. If you’re in either/or, good/bad, success/failure type of thinking, you’re likely in an all-or-nothing mindset. 2. Challenge your thoughts and look for contrary evidence . Ask, “Is this true?” Focus on the gray areas and acknowledge that most situations are complex and have multiple perspectives. Look for evidence that contradicts the belief. Ask yourself what other information you may need to include. For example, if you’re thinking, “Everything is going wrong,” you’re probably excluding much evidence to the contrary. It’s essential to include more. Ask, “What’s everything else that’s going right that I wasn’t paying attention to?” Make a list. (Is your heart beating? Are you breathing? Are there resources you haven’t been noticing? Do you have food to eat? What else?) Notice what happens when you put your attention on these things. Pay attention to what changes. Let’s say you were thinking, “No one supports me.” Ask yourself if that’s true. Provide counterexamples. Make a list of all the people that do support you. (Do you receive your emails? Who are all the people behind the technology that ensures that happens? Do you have clean water to drink? Electricity? Think of all the people behind the scenes who make it possible for you to have these resources. Who else is there to support you? Then ask yourself this question: Who else has been supporting me that I have not been giving attention to? Notice what shifts. 3. Practice gratitude . Focus on the positives in your life and express gratitude rather than fixating on the negatives. This can help shift your perspective and reduce the impact of binary thinking. Before going to sleep, list ten things you’re grateful for every night, and notice what changes after two weeks. 4. Go easy on yourself. Be kind and understanding towards yourself. Self-compassion can help to reduce feelings of all-or-nothing thinking. Remember that perfection is the lowest standard because it’s unattainable. 5. Seek out di verse perspectives. Engage with people who have different experiences and points of view. This can broaden your thinking and help you avoid binary thinking. When we look closely at a situation and pay attention to the things we didn’t see before, our experience of life changes. My clients sometimes tell me, “Nothing is going right,” or “This job is terrible.” Upon further examination, they usually notice that many things are going right or there are many positive aspects of their job. The problem was that they weren’t paying attention to those things. Once they begin to include more, their experience of life changes, and they can reduce anxiety successfully. Try making these shifts to get out of all-or-nothing thinking, and let me know what changes for you. If you're a high-achieving woman over 40, my website offers insights into rejuvenating your energy, releasing emotional burdens, and boosting confidence. Access free hypnosis downloads for improving confidence and peaceful sleep, and make the most of the second half of your life. You can also watch my free 30-minute webinar her e . Follow me on Facebook , Instagram, LinkedIn , and visit my website for more info! Read more from Mari! Mari Vasan, Executive Contributor Brainz Magazine Mari Vasan is the founder of MV Coaching, a dynamic women's midlife personal development company, which specializes in a research-based transformation program that helps women worldwide live their best lives. Combining the "magic" of hypnosis with coaching, Mari also blends her research skills as a top-rated Wall Street analyst, with 30 years of intensively studying psychology and human behavior, with the wants and desires of the women she serves. The result is her 8-week course ‒ Supercharge Your Midlife Transformation. Mari is also the founder of MindGift.org, a nonprofit platform offering free mental health tools to anyone, anywhere.

Written by: Olga Willemsen , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. What picture comes to your mind when you hear the word hypnosis? If you immediately imagine weird scenes from a stage hypnosis show then you are not the only one. But did you know that hypnosis is a powerful and scientifically proven method for improving your health as well as an excellent tool for raising your emotional intelligence, personal development, and growth? Hypnosis, or hypnotic trance, is a natural state of your mind which is calm, focused, and highly suggestible. In hypnosis, you deal with your unconscious mind and you can use hypnosis for therapeutic or coaching purposes in order to generate fast and permanent changes in your mindset. Conscious versus unc ons cious mind Your conscious, or rational mind is responsible for a limited range of your decision decision-making. Most of the work is done by your unconscious mind. Your unconscious mind is pre-programmed based on your previous experiences and learnings and is fast, vast, and highlycapable. For example, if you drive a car, during the driving exam, you may have experienced the limitations of your rational mind showing up in stress and panic. But after you’ve become experienced in driving and the unconscious mind has taken over the task, you’ve started enjoying effortless driving on familiar routes. Or, if you speak more than one language, you can compare the focus and the efforts to consciously memorize just a few new words with the effortless fluidity of your speech after you’ve gained a certain proficiency in the new language. Both examples illustrate the fantastic learning potential of your unconscious mind. But some unconscious programs are maladaptive and with time they may disturb you increasingly. Rationally you might not even understand what is happening. For example, you might find yourself eating chocolate right after you promised yourself you would not have any. And even if you do understand rationally, it is hard to influence unconscious programming with rational efforts. That’s why you can benefit from using a method to work directly with your unconscious like hypnosis. The most efficient is working with a qualified therapist who uses hypnosis to help you achieve the changes you desire. Why h ypno sis? The human brain stays capable of learning, changing, and adapting to new environments and new requirements throughout the whole life. It does so due to its plasticity mainly through creating new connections (synapses) and decoupling the old unused connections between neurons( nerve cells). The conditions required for neural plasticity are alertness and focus on the topic of desired change, followed by deep sleep or non-sleep deep rest when the neuroplasticity is actually taking place. Hypnotic trance represents a unique combination of ideal conditions for neuroplasticity. During a hypnosis session, your mind can easily stay alert and sharply focused on your inner experiences for a prolonged time and hypnosis leads you into a state of deep non-sleep relaxation. So, you can use hypnosis to create fast and permanent improvements in your health and mental state. 1. Letting go of the past The unconscious mind has nearly unlimited capacity. It stores information and programs from the beginning of your life. But over time some of these programs may become unnecessary and even disruptive, causing emotional pain, anxiety, fear, blame, guilt, helplessness, or inadequacy. This can hold you back or harm you in various areas of your life, like lifestyle, personal and professional relationships or development, and finances. Using hypnosis you can release the emotional burden of a painful or traumatic past and stop living in the past and viewingyour current life through the lens of the past. This will allow you to live in the present and build a better future for yourself. 2. Unlearning habits Habits can make our thinking and actions fast and efficient because they require neither thinking nor focus, like speaking a language in order to communicate or driving a car in order to get from location A to B. But certain habits can be undesired and even self-destructive. For example, smoking ‒ at some point in life a person acquires a habit of smoking but later it becomes addictive and hard to unlearn. Smoking is the numberone issue that hypnotherapy is applied and known for. Other examples of bad habits that can be treated with hypnotherapy are food cravings leading to overeating and excess weigh tor procrastination leading to failure. Those as well as any other unwanted habitual behaviors can be eliminated using hypnotherapy. 3. Breaking through negative beliefs A negative belief about yourself, your abilities, and your life is also a habit and can be changed when you work with your unconscious mind. Such negative beliefs form already in childhood under the influence of your parents or caregivers or circumstances at home, but also in the educational system and social norms. Maybe you witnessed the break up of your parent’s relationship, and created an unconscious belief that relationships do not last and now your own relationships are falling apart again and again. Or perhaps your parents struggled to earn money and you grew up hearing that money is not easily available and that poor people stay poor whereas rich people get even richer. And now you wonder why you struggle to earn and save money... Or perhaps your parents or teachers kept repeating that you are stupid and now you seem to be incapable of pursuing a suitable career, you procrastinate and keep sabotaging yourself. We all acquiresuch negative limiting beliefs, but the good news is that you can get rid of them, and replace them with new empowering beliefs that will better support you in all aspects of life. Working with a qualified hypnotherapist makes it so easy to create such beneficial change. 4. Improving focus and concentration After reading about the emotional load from the past, limiting beliefs, and bad habits, you can see how your mind gets caught up in them and how this can lead to confusion and distraction from your goals. As a hypnotherapist, I observe that whatever the client’s struggle, compromised focus and difficulties with concentration always accompany them. When you resolve the struggle, you can also become more focused and concentrated, and therefore improve your performance and results. Improvement in focus and concentration is a positive side effect, an attached bonus that you get when you work on your main issues using hypnosis. 5. Deve loping ne w habits and skills Learning and changing can be challenging. I already mentioned an example of a stressful driving test. Learning a new language can also seem to be an unattainable goal and be experienced as a blockage on your path. A process of learning is directly related to neuroplasticity. And as explained above, hypnosis helps you to mobilize your available neuroplasticity resources. You can overcome the blockage and make the learning process and skill acquiring easier and faster. For this purpose, it is especially helpful to exchange limiting beliefs for new empowering and inspiring beliefs about yourself and your abilities. Con clusi on From the earliest days of your life, you keep learning and creating certain ways of thinking and behaving. Those become so habitual that unconsciously you might even identify yourself with them. Some of those habitual ways still perfectly serve you (like speaking your native language or driving skills)and others were an adaptation that is now holding you back in your current life situation. But those habitual ways are not permanent structures. They can be changed and adjusted to your current needs and according to your current resources. A fast way to change is by making use of the brain's neuroplasticity, the capabilities of your unconscious to unlearn old outdated and create new, useful, and purposeful behavioral patterns. Hypnosis is an excellent tool to tap into your brain’s resources. It can help you be aware of who you truly are, identify your values and purpose, develop and grow to achieve your goals, and live the life you truly want and deserve. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Olga! Olga Willemsen, Executive Contributor Brainz Magazine Olga Willemsen, Ph.D. is a hypnotherapist and transformational coach certified in Neo-Ericksonian Hypnosis, Rapid Transformational Therapy, and Neuro-Linguistic Programming. She combines her knowledge and experience of hypnotherapy, neuroscience, psychotherapy, NLP, and CBT to create a unique practice, and she can help with anxiety, panic attacks, burnout, sleep disorders, and childhood trauma. Her number one priority is empowering clients to live up to their highest potential. Working online or in-person in The Hague ‒ in English, German, Russian, or Dutch.

Brainz Magazine Exclusive Interview Shan is a couples therapist who works worldwide on her mission to not only lower divorce rates but help clients profoundly elevate their relationships through the powerful Imago method. Shan helps couples and singles become true ‘Power Couples’ by teaching them the skills and self-awareness they need to get the love they’ve always wanted. As a couples therapist and dating coach, you must have seen it all. In your experience, what would you say is the biggest problem people face in their relationships? Our most powerful unconscious need is to be loved, accepted, prioritised, or celebrated in a way we longed to be as children but weren’t. So, when it comes to dating, we think ‘I want to meet The One’ but our unconscious mind’s secret agenda is to hunt for someone who carries the potential to hurt us in the exact same way we were hurt as children. We do this in the hope that this time we’ll be loved. In Imago philosophy we call this an ‘Imago Match’. And because we have no awareness of this pattern – and neither does our partner – relationships end abruptly or we sabotage them. In couples who stay together, we see conflict and endless criticism creep in or painful dynamics like fighting, fleeing or withdrawing. The degree to which this plays out for us is directly related to the childhood hurts we carry unhealed within us into adulthood. What’s the most common struggle for single women who want a relationship? The pattern of dating ‘Bad Boys’ or emotionally unavailable men, after growing up with an absent father – whether that father left the family, worked a lot, or just wasn’t emotionally available to her. Women can misinterpret attachment anxiety as strong ‘chemistry’ or ‘soulmate love’ because that longing for love that was hardwired in childhood is so strong. It’s only through changing the quality of your own inner relationship with yourself (by becoming more self-loving) that you begin to break the intensity of your unconscious attractions. This is when you really start to show up as an energetic match for a high-value, emotionally available man or woman. How do these unconscious patterns affect the couples you work with? That’s when these old patterns and dynamics really come out to play. Couples come to me either after an affair, or when the relationship feels toxic – they’re constantly fighting, bickering, nagging or treating each other as the enemy. One partner might be distant, withdrawing into work, parenting, sports, or drinking. In Imago we call this the Power Struggle stage of a relationship, and what you’re both really fighting for is your childhood needs to be met – ultimately to get the type of love you didn’t get as a child. We transfer all these needs, desires, and expectations onto our partner, and we will fight tooth and nail to get the love and validation we want. So how do you help these couples get out of the Power Struggle? As an Imago Couples Therapist, I help couples see that the Power Struggle is not the end, it’s just the unconscious phase of their relationship. Many couples think because this stage feels so painful that they aren’t meant to be together, and so many divorces are caused unnecessarily by this. But it’s the opposite; conflict is growth trying to happen, and you’ve chosen your partner to help you grow and heal. In a conscious partnership, there’s no one better qualified than your partner to help you heal and integrate all the lost parts of yourself. Instead of divorcing and repeating this pattern again with a new partner (which you will), couples who recommit can learn the skills to cultivate a beautiful, conscious relationship. This is what I call a ‘Power Couple’, born out of the Power Struggle. But when most people think of a Power Couple, they think about wealth, fame, and success. What do you mean when you say Power Couple? In my eyes, a true Power Couple is defined not by wealth, success, or fame, but by the quality of their relationship behind closed doors. There’s respect, affection, kindness, and empathy. A true Power Couple is actually forged in the fire of the Power Struggle. You are each other’s rock. You become a couple with an unshakeable bond that lights up your lives, your families, and careers. It becomes a love that powers your whole life. I’m curious to know your story – what made you want to be a relationship expert? As a teenager, I was obsessed with Mills and Boon romance novels! I had an unconscious fantasy that a ‘white knight’ would come and rescue me. I was a Princess, and real men would disappoint me. I also chose the wrong relationships for security. So I did a lot of inner work to break these patterns, which led me to study psychotherapy and eventually specialise in love. I was inspired to qualify as a couples therapist by healing my own Power Struggle with my partner Jo. After our Honeymoon Phase, we had two children in quick succession, renovated two flats, started two businesses, and relocated to Ibiza. The stress broke our relationship and, thankfully, we found Imago Couples Therapy, which transformed our relationship. I’m so passionate about this method for couples because I know first-hand that it works. The world today is also very centered around relationships and many singles live with the anxiety of never meeting someone. Do you have to meet someone? Being single can be very fulfilling. I personally love being in a relationship, and believe that you can go much further and faster together with a partner who is also conscious. But I also believe the second best thing you can be, if you’re not in a conscious relationship, is single. The absolute last thing you want is to be in a relationship with someone who doesn’t want to learn, grow and evolve, and doesn’t appreciate and support you – particularly if you’re an entrepreneur. It drains huge amounts of your energy if your relationship is unhealthy, and it blocks your success. Tell us about your Power Struggle to Power Couple program, which is launching this month. I don't work the way most couples therapists do. I work in a very precise and concise way towards a clear outcome, which is you moving out of the Power Struggle into starting to become a Power Couple. In conventional couples therapy, you can find yourself going to sessions aimlessly week after week, with no one really knowing what they’re working on, how long it's going to take, and how much money it's going to cost. I don't work like this. When you sign up for a program with me, there's a clear goal, path, time, and financial commitment. We track your progress at specific review points and I keep you accountable to becoming the best version of yourselves. Who should contact you for your services and what is the best way to do so? I only work with couples who are 100% committed to doing the work to come back together, and single, successful women in their 40s who want to meet their life partner. The best way to learn more about me, and/or to schedule a free 15-minute clarity call is to visit my website at shanmerchant.com If you want to know if you’re in the Power Struggle or Real Love, take the 3 Stages of Relationships scorecard . For more info, follow Shan on Facebook , Instagram , and LinkedIn .

Written by: Nicky Burke, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. When you show up for yourself, you inspire all the souls you meet on your journey. Each day of your life becomes one of inner mastery, of deepening your truth, instead of a life based upon limiting belief systems and dependency on other peoples’ ability to attain alignment; YOU become your own personal point of power and love. When you choose to live this way, your personal universe evolves. It's a delicate mixture of playing out old wounding and meeting the higher within you . If you’d rather live from your creator/creatrix energy, there are tools to help you alchemize the situations you face, resulting in the expansion of consciousness and bringing change into all of your relationships. This journey always begins with choosing your relationship with SELF and for many people, their connection to “source,” or something more! Here are a few ways to deepen your relationship with eternal love: Choosing it Choosing to be self-responsible for who you are and the connections you make in life takes courage and will! The will to go within, to recognise that what’s happening in the 3D is only a reflection of your internal dialogue . Have you thought about what yours sounds like lately? From the internal stories, we are either experiencing life through the perceived wounding and beliefs of the past or a deep love that's available to us all in every moment. When your wounding arises, it’s important to feel what those human emotions are telling you because as a creator of your reality, choosing to acknowledge them without blame or shame is the best form of inner medicine; we ALL hold conditioning that is for us to move through for our highest good. It does not need to define us. My belief system's story is “I don’t belong,” but once I redefined this, I experienced myself immersing in life rather than feeling like I was living on the outside . It’s a daily practice to remember who I really am … So how do I go from living a life of pain to a life of my heart? To acknowledge that you have a choice is the first step. Like planting a new seed in the ground, each day can be a nourishing development of sovereignty, focus, and most importantly a choice of your will. In time, your internal values will outweigh your scars… and you will feel the energetic difference within you that leads to external manifestation and most importantly self-love. The journey to self-empowerment It only takes one whisper of magic from the higher to change your subconscious message and realise that love is for you and within you. As a child we experience events we often define as trauma/self-limiting and from this point we create beliefs about ourselves and how we must be in the world, these can often be helpful as a child but they do not support us to thrive or redefine ourselves later in life. As an adult, it is our personal responsibility to awaken to the knowledge that we are unconditionally loved, and that from the state of innocence, (a perception without limiting beliefs ) we can rise again. All you need is the curiosity to try and make the decision that you are worth it. When you choose to engage with this part of you connected through all time and space, you will love life again with a new awakening. You can walk down the same streets you walked yesterday witnessing everything differently with an open heart, heightening your senses and loosening the effect of the veil of lower vibrations. Many people experience ecstatic states like this through meditation, dance, breathwork and yoga. Still, they go straight back to their limited perceptions afterward. Just so you know you can experience this whenever you like! - It's for us to make life happen . I What gets in the way? Aiming for external love to validate our being is a goal that is often sold to us by the media & can block us from receiving our own love first! The doubting and looking through the library of evidence you have stored over a lifetime will keep you where you are, you have to choose to develop a curiosity and ignite your courage to love yourself deeper. How do I get there? One step at a time, we can carve out what love truly is for us and reshape our journey. This is a journey that only you can do for yourself. The tools are endless . You don’t need to follow my ways . You can ask yourself in meditation. If you need guidance here is my valentines offering, a simple ritualistic practice of self-love. Firstly light a new candle, if you have the choice bring one in that has a colour that is calling you. Secondly, bring something which offers you comfort and joy. Lastly, create a space that allows your nervous system to relax and switch off from the outside world, creating a little womb of love. I advise anything from 5 minutes of practice to… as long as you like. Ask yourself these simple questions which you can enter from a meditative or quiet space. What do I love about myself? If this is too challenging, write down qualities other people like about you, or something kind someone has said in the past. Write this deep appreciation of yourself and fill yourself up with all of the beautiful qualities you have. When you feel complete ask yourself, how can I give more love to myself? What can I do to show myself every day that I am worthy of my own love? Finally, you can play soft music and choose to put this in an envelope for yourself, placing it in a special place. If you want to plant the seed … go digging in your garden and plant that paper! It's important to have fun with the process . I have many clients who realise how disconnected they are from their heart, which can be a shock at first; however, once you have an awareness of this, you have the key to making changes in your life. Extend this love out to personal relationships This Valentine's Day is a special time to celebrate love in all forms, you can dedicate space to someone who has crossed over, a friend or even someone you once loved and heal the relationship with the intention of forgiveness. When you find these blissful states within yourself, you realise that there is nothing that you need outside of you or any internal feelings of resentment or pain, for you are whole! Relationship alchemy Even in the face of a breakup , there is so much GOLD to explore for nothing is ever wasted . You will have created more than you can see on the surface level. Listen to your intuition, your heart, and your home and claim that no matter the external circumstance, you are loved . Whilst others may not understand, it is not for us to teach - it is simply ours to be. Connecting with Nicky You can work with Nicky online or in person; she's about to embark on her second tour of “ Our Sacred Dance” inspired by her recent publishing in the International bestselling book “The Sacred Dance; Wisdom from Leaders living a soul-led life.” Are you ready to release what is no longer serving you? Connect with Nicky here . You can also listen to my Brainz Podcast. Click here . Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Nicky! Nicky Burke, Executive Contributor Brainz Magazine "Nicky Burke is a Professional Artist, Choreographer, Creative Director & Intuitive Coach for Film, TV & Theatre. Her clients include the BBC, SKY TV, ITV, Sony Music Entertainment, Channel 5 & ExCeL London, including Uber, Eats, Harry Hills Tea Time Series 1 & 2, Lip Sync Battle UK, Britains' Got Talent, Scouting for Girls, NYC Time Square Hard Rock Cafe & the UK's leading pawnbroker H&T. She also enjoys her time working on feature films & guiding singer/songwriters worldwide. Nicky's passion for dancing has led her to share the joy of movement with people all over the world, of all ages and abilities! Her teachings support shifting old belief systems and subconscious blockages so you can open up to accelerate and live a life of your own unique gifts. Nicky brings her wisdom and compassion to every board meeting, set, and coaching session knowing that each person is on their own individual journey. You can hire Nicky for private and group sessions, both online & in person, enquire today to reveal your SUPERPOWERS!"

Written by: Samantha Buckley-Hugessen, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. I have been a self-employed business owner for more than a decade now. Before that, I spent most of my career from the age of 18 in management and leadership. I joined the mom world at 36 and again at 39. I was all about my career prior to that. Any parents out there know what I am talking about. Things change after kids, as they should. What really happens is that we as strong independent humans in business make everything business. We are the leaders, we are the managers, the top of the Org chart at work and at home. We can do it! We have no choice. We are masters at getting s*it done. Let me tell you about “Catherine” who gave birth to 7 children, lost one to SIDS, and another is mentally and medically challenged, she had 14 grandkids and received her master’s degree in her 40s and her Ph.D. in her 60s all while working full-time as a Project Manager responsible for literally millions of dollars. Her last day of work was Friday, December 16th, 2022, as she passed away from cancer on Monday, December 19th, 2022. She had my back; she was my person. She was my sounding board when it came to work challenges. She was my mastermind partner for professional and personal growth. She was my confidant and mentor when my spouse was pissing me off. She had a successful 46-year marriage, that is experience and mentoring at its best! She was my advisor when I couldn’t see myself clearly. She was my nonjudgmental, solution-based support. She got me! She understood the pressures of being at the top of the org chart in business, at home with the kids, and even in the social circle. As she got sicker and sicker, I shared less and less of my struggles. I kept more inside; I even hired a coach for all things related to my business in 2021 and that was one of my best investments to date. This experience of having and then losing “My Person” has hurt and helped a lot. I have realized through the tougher times; I really love life coaching. “Coaching the whole person” not just the business side, the sales side, or the operations side. Yes, all of these AND the moms, the daughters of the aging parents, the solo women managing life and work all alone. Yes, I LOVE coaching women like ME! Ask yourself, who is my person? Trust me when I tell you, you need one. Life is a whole lot better when you have someone who understands business, family dynamics, health issues, and is your trusted advisor, your BFF who is sworn to secrecy, with no judgment, the person that only wants your success and your happiness. The person you turn to for brainstorming and masterminding, the one who gets you, is experienced and an expert. Even someone you vent to sometimes because they are safe. You need your person. I mentioned earlier in this piece about hurt and helped a lot. Let me explain. I realized (even more than I already had) this past year how powerful coaching really is, as well as the power of a group of like-minded people when they come together in support of themselves and each other. I gained an even greater understanding that most of us have the “I got this” attitude and struggle silently. No more. Here is the truth, we probably do “got this” and we probably can “do this” but why make it so very hard? My business coach reminded me “you can't see your own eyelashes”. This is of course a metaphor meaning we need someone that can see things in us, or what is going on with us, that we can’t see easily on our own. This is another reason why we have “our person”. We are worth the investment in ourselves, we do so very much for everyone else. We need to be gentle with our BADDASS selves and have that trusted professional who truly cares, can guide, support, mentor, and sees us. Samantha is an American Certified Coach originally from Seattle Washington, and an ex-pat living in Cabo San Lucas Mexico. She has 2 amazing kids, a wonderful 23+ year marriage, and 3 fur babies. Sam is a force at 6’2” tall, she is “THE” Life Coach for Leaders, as their Confidant, Mentor, Sounding Board, Ultimate Counsel, and Trusted Advisor. She is transparent, direct, and down to earth. As well, she has an incredible sense of humor. Her deep belief is that life is meant to be fun! She is super effective and passionate about helping people design and live lives they love. Samantha has been managing and leading people her entire career and started her “Professional Life Coaching, Sales, Leadership and Mentoring” company full-time in 2011. In October 2019, Sam released her first Book UNS*UCK YOURSELF – The Guide to Designing a life you love, gaining Amazon International Bestseller status in 4 categories. Her company is perfectly named “A Designed Life, LLC”. Contacts and Media: Web Women in Business Network and Community Follow me on Facebook, Instagram, LinkedIn, Twitter, YouTube, and visit my website for more info! Read more from Samantha! Samantha Buckley-Hugessen, Executive Contributor Brainz Magazine Samantha is an American Certified Coach originally from Seattle Washington, an ex-pat splitting time between Cabo San Lucas, Mexico, and Bellingham, WA. Sam is a force at 6’2” tall, she is considered “THE” Life Coach for Leaders, as their Confidant, Protector, Sounding board, Ultimate counsel, and Trusted advisor. She is transparent, direct, and down to earth. As well, she has an incredible sense of humor. Her deep belief is that life is meant to be fun! She is super effective and passionate about providing a structure of support and helping people design and live lives they love. In October 2019, Sam released her first Book UNS*UCK YOURSELF – The Guide to Designing a life you love, gaining AMAZON Bestseller status in 4 categories. Her company is perfectly named “A Designed Life, LLC”

Written by: Neena Perez, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. In life, we all face moments of adversity and challenge. Whether it’s a personal crisis or a business setback, difficult times can leave us feeling overwhelmed and isolated. But with the right resources, support network and right mind flow, you can get through anything. Everyone copes differently when facing traumatic events or difficult changes. Some people can endure stress and survive life’s hard times with relative ease, while for others, even minor setbacks can lead to long periods of anxiety or depression. The secret to resilience is developing the skills that allow you to cope better with challenging situations so you can bounce back from life's setbacks. Try these strategies next time you are having a difficult time in life and/or business: Prayer and meditation These can be powerful tools to help us cope with difficult times in life. Prayer is a form of direct communication with God, allowing us to express our worries and concerns and seek strength and guidance through our creator. Similarly, meditation is a practice that helps bring awareness to our thought patterns, allowing us to tune into our inner voice Self-care Another way to manage stress is by creating a self-care routine that works for you. This could be anything from taking a long walk outside each day to writing down your thoughts in a journal or practicing breathing techniques. Remember that taking care of yourself should always come first ‒ even during tough times ‒ so don’t be afraid to take breaks! Accept the situation It’s easy to deny what’s really happening when you’re experiencing a crisis. The truth may be painful and require some bravery to admit and adjustment, which can feel like needless suffering. But by denying what’s happening in you and around you will just prolong your pain and stifle the healing process. So why do we deny? Denial can feel like a good thing because it helps us to temporarily cope with an overwhelming event or feeling. But when denial is excessive and takes over, it prevents us from adapting to our new circumstances and the healing process doesn’t fully take place and can retraumatize you if triggered. Some people are more prone to denial than others. When the truth of a stressful event is unbearable to them, they’re likely to refuse to believe that it has happened. Support It’s also important to reach out for support from friends, family members or colleagues who are also going through challenging times. Building strong connections with others can help reduce feelings of loneliness and provide valuable insight into how best to handle difficult situations. Don't forget about professional help too; seeking out coaching, counseling or therapy can be extremely beneficial when navigating stressful times in life or business. Find the meaning I am a believer that there is meaning and everything we go through. Whether tragic or amazing, life is about experiences. Try to find the different angles to look at what you’re going through. When you find that hidden meaning, make sure you help others because it will truly help you in return. Finally, try to focus on what you can control rather than worrying about things outside of your power. It is important to maintain a healthy balance between what we can and cannot control in life. We must be mindful of the things we can take action on, and not waste our precious energy worrying about matters that are far beyond our capabilities. There are always times when external circumstances may arise that are out of our control, yet it's essential to utilize the power of acceptance and shifting our focus. We can choose to accept what cannot be changed, and then concentrate on finding creative solutions to those difficult situation or feeling we are experiencing. Tough times can be incredibly hard but there are ways we can make them more manageable by using these helpful tips. Remember that everyone copes differently so find what works best for you and don't forget that help is always available if needed! This too shall pass! Follow me on Facebook, Instagram, LinkedIn, Twitter, and Youtube, or visit my website for more info! Read more from Neena! Neena Perez, Executive Contributor Brainz Magazine Neena is a coach, entrepreneur, author, speaker, podcaster, and chef. She uses all she has been through to encourage and impact lives one at a time. Neena has written her autobiography called “Hit Me With Your Best Shot” ‒ How I Overcame A Hard Hitting Life, which is a story of abuse, teen pregnancy, domestic violence, abortion, hard times, divorce, poverty, finding faith, overcoming and hitting life back when life hits us hard. She is currently a Transformational Life Coach and she helps self-led, heart-centered women transcend their shame so they can be confident, self-actualize their true potential and create the life and business they have always wanted.

Written by: Janifer Wheeler, Senior Level Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. How often have you started the day with a task list that would make Santa Claus blush and end the day with nothing checked off? Or how long has it been since you had an uninterrupted hour to work on a side hustle or important project? You are not alone in your struggle against procrastination. It’s no secret that our productivity goes down the toilet when we get busy. Let’s discuss why we procrastinate and 3 simple tips to help us break this nasty habit. Why We Procrastinate It’s important to understand why we procrastinate before we try to tackle it head-on. First and foremost, we procrastinate because of fear—fear of failure, fear of success, or even fear of boredom. Fear is a powerful emotion that can paralyze us into inaction if we don’t take action against it. It’s also important to recognize that sometimes procrastination is just a sign of being overworked or overwhelmed. When our brains try to process too much information simultaneously, our natural tendency is to shut down until things become more manageable again. Try these tips the next time you feel overwhelmed, fearful, and are entering procrastination mode. Tip 1: Create a List That Motivates You Creating lists can help us create structure and focus on what needs to be done. Start by breaking down big tasks into smaller chunks, making them less overwhelming. If you’re feeling extra motivated, make sure to include small rewards for yourself after completing each task – like getting yourself an ice cream cone or taking a short break if you hit your goal ahead of schedule! Being able to check off items as they’re completed helps keep motivation high, too, so try using colored pens or highlighting items once they are finished. I use Sunsama EVERY day to organize the tasks and activities I need to complete. I start with a brain dump – writing down all the shit I need or want to do for that week. Next, I move those into MUST DO’s and NICE TO’s. MUST DO’s are the things that MUST be done that day or week, or my projects won’t move forward. NICE TO’s are the things I could work on if I get finished with the MUST DO’s and want to get a jump on tomorrow. I usually don’t, though. I focus on the MUST DO’s. From there, I add the MUST DO tasks to Sunsama during my morning meeting. Planning my day has never been easier. If you want to try Sunsama, use my link for a FREE trial. Tip 2: Change Your Environment If your office space feels drab or boring, try changing where you work for a bit! You can add plants, art, music, candles, incense, etc., so your workspace is your own. Going out for lunch and having a change of scenery can help jumpstart your brain again and give you the motivation boost you need to power through that daunting task list. Working from home? Put on some clothes (yes, even if nobody will see them) and move away from the bed – sitting up straight at a desk helps signal our brains it’s time to get sh*t done! Plus, having some background noise (like music) can help block out distractions around you so you can focus more easily on what needs accomplishing today. This is why I incorporate Work Away Days. I need a change of scenery. Sometimes it’s a couple of days alone in my camper – working and planning while my husband works at home. Other times, it’s a day at the Library or a local coffee shop. If it’s nice outside and I don’t feel like going out, I will set up a makeshift office on my patio and work while I listen to the birds and wind chimes. *I support local businesses, but when I can’t shop locally, Amazon comes in handy. Please note that some links are affiliates and will earn me a small commission. Tip 3: Take Breaks & Celebrate Accomplishments Everyone should be taking breaks throughout the day, but sometimes procrastinators use those breaks as excuses not to finish something they don’t want to do (we see what you’re (um, I am) doing). Instead of using those breaks as excuses to avoid working, try setting timers. You can time your break, your focused work time, or both. As a binge worker, I find this technique to be most helpful. The timer helps me STOP and remind myself I need a break. Once the break is over, return back refreshed and ready for another round of focused work. And do not forget to celebrate your accomplishments. Make sure to give yourself a pat on the back each time you finish something or take a step closer to completing your project. Celebrating small wins can help build momentum and encourage you to keep working towards bigger goals. Rituals, Routines & Rewards that are aligned with your work styles and preferences help you better manage procrastination. If you need help developing a system, then The JOYFull BadAPP has what you need! Rituals and Rewards will be available by March 15th. Download the APP now: Apple and Google Play. Procrastination happens – it’s part of being human, after all! But by creating lists with small achievable goals, changing up environments while working, taking breaks strategically instead of letting them become excuses to avoid work, and celebrating accomplishments along the way – even tiny ones – anyone can become better at managing their procrastination habits! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Janifer! Janifer Wheeler, Senior Level Executive Contributor Brainz Magazine After retiring from teaching, Janifer Wheeler realized she had a bigger calling. She now brings her 20+ years of experience in education to the production industry to help entrepreneurs and teams find the proverbial work-life balance by following her JOYfully method. She’s also founded The JOYFully BadAss Academy, where they teach people how not only to do more but enjoy every minute of their workday — without taking any excuses or guilt home with them either (we know what it’s like). Give me 30 days, and you won’t regret it! Click here to learn more.