Written by: Rania Badreldin, 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. Whether you are a speaker, writer, coach, consultant, or someone with something to say, it might be challenging to find your unique voice amid all the voices out there. Follow these simple steps! Get Still Enough The first step to finding your voice is to turn down the volume outside you! We live in a noisy world, constantly surrounded by other people's thoughts, ideas, and suggestions, which can be overwhelming. Remember to take the time to get still enough to tune into yourself, your deepest thoughts and desires, your values and strengths. Just like everyone else, you have something unique to offer the world. You can identify it best by listening to that voice deep within you. That requires stillness. Get still enough, often enough. Shut out everyone and everything else and connect with yourself. That's where all the answers are. Listen to Other Voices This step might seem to contradict step 1. It doesn't. The truth is we're listening anyway. Plus, we aren't going to hide in a cave forever and only connect with ourselves. So it's more about the who, how, and when of listening. We learn when we listen to others. We can learn a great deal about them, and even more importantly, we can learn about ourselves. The trick is to do a lot of listening, but not too much, and to process what you hear. Ask yourself: "what does this mean to me?", "what's my take on this?" To find your voice, it helps to listen to and get inspired by enough diverse voices so that you begin to form a voice that is uniquely yours and not a replica of someone else's. Focus on What Matters What do you want? What's important to you? What do you value? What value can you provide others? Identifying these things allows you to form a clear and solid direction and an equally clear and strong voice. Make these things your focus. Remember, what you focus on grows, so focus on what matters most. It's Time to Stand Out Forget about fitting in. Once you identify what makes you unique and what's important to you, it's time to shine! Compare yourself to no one but yourself. Just be and do you. You will inevitably stand out and attract the right audience. Check out these related Brainz articles that I think you'll love: https://www.brainzmagazine.com/post/time-to-find-your-voice https://www.brainzmagazine.com/post/your-voice-matters Follow me on Facebook, Instagram, LinkedIn, Twitter, YouTube and visit my website for more info! Read more from Rania! Rania Badreldin, Executive Contributor Brainz Magazine Rania Badreldin is a happiness consultant, transformational speaker, writer and NLP & Hypnosis master practitioner on a mission to help people across the globe truly master happiness and success. A pioneer in women and children's wellbeing, her career in publishing and development spans over 28 years. She is a two-time TEDx speaker and has served as a mentor, speaker and moderator on entrepreneurship, leadership, happiness, wellbeing, mindset, parenting and education on countless occasions. Rania is a mother of 3 and grandmother who loves to spend time with her family and enjoys nature, music, quiet time and goofing off. An Egyptian national, she considers herself a citizen of the world and lover of humanity.

Written by: Michelle Schafer, 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 can you find joy in the "every day"? And how can you experience joy in moments that are not joyful? I love the outdoors. Nature has a way of calming and centring me. It's not hard for me to find moments of joy when I'm outside ‒ the changing colours of the setting sun, the snow hanging precariously off branches, fresh deer tracks, a thin layer of ice forming over a running brook. I will intentionally seek out these experiences as a way of appreciating what is around me and bringing joy into my life. And I especially seek out these experiences on days when I am stressed or overwhelmed. But what happens when you can't access what gives you joy ‒ or access it in the way it's most helpful for you? Two weeks ago, I was skating with my boys – a joyful activity – and fell forward. All my weight landed on my right knee. An X-ray and a CT scan later, I learned I suffered a femur fracture – and now had to be non-weight bearing for 8 weeks. As I recover from this injury (and this is not something that repairs overnight!), I'm not able to go for a forest walk, hang out by the river, or feel the sun on my face. Bringing joy into my life is still needed ‒ every day. But I'm learning to appreciate new sources of joy that can still calm and centre me. Admiring the fresh flowers delivered to me to lift my spirits (the flowers in the picture above were from my aunt in California, who believes in the healing power of flowers!) Appreciating the morning coffee and breakfast made and brought to my couch bed by my partner Happiness felt when a friend checks in to see how I'm doing The everyday sources of joy are there ‒ I've just needed to look in different places. Jobseekers ‒ where is the joy in your job search? Perhaps it's in hearing back from a network contact, seeing a job you're excited about, or making some changes in your LinkedIn profile that tell your career story in a more impactful way. Leaders ‒ how can you experience joy in your daily leadership? Perhaps it's in allowing a team member to run with a project, encouraging the team to come up with ideas to solve a problem, or in hearing appreciation for the support you have provided. Joy is around us ‒ and can be experienced in the "everyday" moments. What would you add here? Follow me on Facebook, Linkedin, and visit my website for more info! Read more from Michelle! Michelle Schafer, Senior Level Executive Contributor Brainz Magazine Michelle Schafer is an International Coaching Federation Certified Coach and Facilitator specializing in career transition and leadership. She is the owner and founder of Michelle Schafer Coaching, empowering people to achieve career fulfillment. Michelle has personally experienced two significant career transitions through restructuring and has reinvented herself for new careers both times. She deeply understands the physical, emotional and mental impact associated with a job search. Michelle is passionate about people and inspired by their progress, working with clients at all levels of an organization and across sectors including federal and municipal government, high tech, not-for-profit and financial services. Michelle offers coaching 1:1 in groups and recently was certified in the foundations of team coaching with the Global Team Coaching Institute.

Written by: Jeff Altman, 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. He walked into my conference room two hours before his interview. I was there to prepare him for an interview with a client for a C-level role. His shoes were scuffed, his outfit rumpled, and sweat marks were all over his shirt. “Tough day,” I asked. “I was in until 2 AM working on an issue and didn’t get to sleep until 3:30.” I peeked at my watch. It was 9:30. He was wearing the fact that it was 90 degrees out already and, knowing him as I did,” he was not ready to deliver an elite performance. “I’m going to reschedule your interview for tomorrow. You’re in no shape to walk in and impress them today. Let’s use our time now to allow me to prepare you for what to expect.” “Have you worked with them before?” “Yes, for about 5 years. I understand what they want to see. You won’t give it to them today.” As someone who worked in search for many years, I developed relationships with many of my clients who opened up to me about the nuances of a position they wanted to fill or the qualities in a person they wanted to experience in an interview. Six years ago, I transitioned to coaching globally. People hire me for no BS coaching and career advice related to job search, hiring more effectively, managing and leading better, and more. I understand the difference between the role of both a recruiter/search professional and a career coach. Each can be a powerful ally for you if you understand their strengths. The Advantages of a Recruiter Recruiters have access to actual job opportunities. They have been hired by an employer to locate someone to fill a particular position. You don’t pay for a recruiter to work for you. That’s both good news and bad news. They are trying to fill a position with an institutional customer. They are not trying to find a job for you. They have actual connections and relationships with their clients. Experienced search professionals and recruiters do. They will know the subtleties of a position, a hiring manager, and many of the others you’ll meet with. This helps them prepare you for the specific interview they schedule you for. PRO TIP: The more a recruiter offers hype about “a great team of people doing exciting work for a wonderful manager at a great company,” the less experienced they usually are OR the less they really know about the position. Recruiters can provide targeted guidance for you. A very experienced recruiter who has done work with a client for several years. You learn a lot from your clients in the casual conversations that occur over time. You hear how they think. You learn about their non-work interests. Very experienced recruiters will translate that information into suggestions for how to connect with an interviewer so that you don’t have to figure it out. After all, too often, people arrive at interviews and spend time “feeling out” an interviewer instead of being themselves and putting on a good performance. Targeted guidance from a recruiter who knows their client will help you project more self-confidence and personality, connect with an interviewer faster, as well show that you care about doing great work because you have an accurate feel for whom you’re meeting with. Recruiters understand the hiring process with this specific company and manager. They’ll know questions that you may be asked, have a sense of their timeline for making a decision, as well as practical advice to prepare you for a first, second, third, or ninth interview with their client while managing your expectations. Recruiters can conduct mock interviews geared toward the specific role you’re interviewing for. Career coaches can conduct mock interviews but will rarely be able to mirror the specific questions you might be asked for a role. The questions a coach might ask will usually be more general and not targeted to this specific job. Both recruiters and coaches can and will provide objective feedback. However, recruiters can provide specific feedback related to the job you are interviewing for because they are trying to fill that position and earn a commission. The Advantages of Working with a Coach Interview Coaching prepares you for interviews. Recruiters can prepare you for specific interviews. Having worked in both fields, I see how my work doing interview coaching helps people be ready for when a recruiter schedules and prepares them for interviews. Since you won’t have much time prior to the interview to prepare, interview coaching will help you get ready with a methodology and practice environment to work in. Most recruiters will then give you specific things to execute and deliver in your interview. In effect, recruiters tweak what you’ve learned from an interview coach. Coaches Work for You. Recruiters Work for Their Corporate Clients. “Follow the money” is a famous quote from a 20th-century American political scandal. It applies here, too. When you work with a recruiter, ESPECIALLY when they are advising you about salary discussions and negotiation strategies, their advice and opinions may be influenced by the fact they are trying to get paid (if they are a contingency recruiter) or receive their final payment if they do retained search. In contrast, you pay the coach and they work for you. A good coach may be able to offer strategies that will help you get what you want. PRO TIP: Not all search professionals or recruiters have your interest at heart. Not all coaches are capable of offering strategies and tactics that will convert into more money or better compensation. Coaches Make an Investment in Your Overall Career Success. Recruiters Are Working to Fill a Position. Yes, I know there are recruiters who will look bigger picture and help someone lay a foundation for their career. That would almost be a bonus for you. Few recruiters will ever utter the words, “I think you should turn down my client’s offer. You told me you were looking for a position where you can lay a foundation for the phase of your career after this went you step into C suite leadership. This position won’t do that.” It isn’t just about earning their total fee from their employer. It is because they have the habit of wanting to win. Winning means closing their client’s position. A coach is working for you and your interests. Coaches may help you with skill development, long-term planning, and accountability support. In contrast, recruiters are hired by companies to locate someone to fill a specific position who will pay them if someone works for their client for a certain period of time. Both recruiters and coaches can be valuable assets for someone during their career. Each has benefits for you that will help you advance in your career. It is important to develop relationships with both so they know how to help you when you need support. Follow Jeff on Facebook, Instagram, LinkedIn, or visit his website for more info! Read more from Jeff! Jeff Altman, Executive Contributor Brainz Magazine Jeff Altman, The Big Game Hunter, is a career and leadership coach who helps people with their careers, including job search, hiring more effectively, managing and leading, and resolving workplace-related issues while being the person they want to be in life. He has written 9 books and guides to job search and hiring, including "The Ultimate Job Interview Framework" and "The Right Answers to Tough Interview Questions." He is the host of No BS Job Search Advice Radio, the 1 podcast in Apple Podcasts for job search with more than 2100 episodes, as well as JobSearchTV.com on YouTube, Amazon, Roku, Apple TV, and 90+ smart sets. Jeff works with clients worldwide and is a popular speaker.

Written by: Tuesday P. Brooks, 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. For many small business owners, profitability feels elusive. It feels far away, unachievable, even confusing. In fact, it’s not unusual to overhear a business owner say I feel like we’re breaking even or I feel like we’re profitable. But this isn’t a situation that is based on how we feel. No, this is a time when we should actually know factually that our business is indeed profitable. Let’s start by defining true profitability, so we understand exactly what it is. Then let’s discuss how we can reach it in three power moves. Here we go… What is Profitability? If your business has sales, you’re making money. But to be profitable is a whole other story. This requires your company’s sales to exceed: operating expenses personal living expenses (e.g., salaries of all the owners) taxes (both business and personal) health insurance premiums savings and retirement funding If you have even $1 left after covering all of the above (and your current business assets exceed the current liabilities on your balance sheet), congratulations, you’re profitable! So how do we get to the point where we have $1 left over?! Keep reading to find out. Move No.1 Establish Accurate, Organized, and Timely Bookkeeping From the very beginning of your business journey, you should strive to maintain what we like to call Pretty Financials©. This means that your books should be: accurate organized timely Why? You’ll want your books to be accurate so they provide a true picture of the financial health of your business. You’ll want them organized so you have financial data available to make informed decisions in a timely manner so you can better manage cash flow. And you’ll want them timely so you can create accurate reporting and take advantage of tax strategies and planning. Bookkeeping of this caliber will also make it much easier to discover fraud and catch any unnecessary spending that is sucking the profit right out of your business. Move No.2 Implement a Profit First Cash Management System Next on the agenda is Profit First. What is that, you wonder? In essence, Profit First is a behavior-based cash management system that teaches business owners to prioritize profit. Designed and popularized by Mike Michalowicz, the method makes saving money more fun than spending it! But, most importantly, when implemented properly, Profit First not only guarantees that your company will be profitable, it ensures that you’ll be compensated fairly and that you’ll always have the money you need to pay your taxes. Its mission is to empower entrepreneurs like you by providing a simple cashflow blueprint that brings clarity and control over your business finances. A basic setup of the Profit First system can look like this (depending on your bank): First, set up three bank accounts with your current bank: 1st checking account = income 2nd checking account = owner’s compensation 3rd checking account = operating expenses Next, set up two new accounts with a different bank: 1st savings account = profit 2nd savings account = taxes You then allocate money in the income account to all the other accounts sequentially– PROFIT account, OWNER’S COMP account, TAX account, and finally OPEX account. The purpose of these two savings accounts is to remove the temptation of “borrowing” from them. Then the funds are there when you need them (for example, to pay your taxes). Don’t wait to start using the Profit First system! The best time to implement it is in the early stages of your business journey. More so than just a cash management method, it’s an important mindset to establish from the start. Now, look at that – in only two steps, you’re already seeing a profit! Now, let’s discuss the last move… Move No.3 Put Smart Tax Strategies in Place Small business owners don’t always place an emphasis on tax planning. But they should – you should. Why? First, let’s talk about the difference between tax preparation and tax planning. Tax preparation simply refers to the act of making sure you’re compliant with all federal and state tax laws. In other words, you file proper tax returns. Tax planning, on the other hand, involves taking steps to actively maximize your tax savings within the parameters of the law. Truthfully, the only real way to reduce your tax liability as your business revenue grows is to implement tax strategies. The good news is that you don’t have to wait until your business is making millions; in fact, you can begin applying tax strategies (with the help of a tax professional) with a modest net income of $70k or greater. Well, there you have it! Three strategic financial moves to put your business on the path to profitability. If you have questions or want to learn more about how to apply Pretty Financials ©, the Profit First © methodology, or tax planning to your business, please don’t hesitate to reach out to AJOY today. Follow me on Facebook, Instagram, LinkedIn, Twitter, YouTube, and visit my website for more info! Read more from Tuesday! Tuesday P. Brooks, Executive Contributor Brainz Magazine Tuesday P. Brooks, MBA is a business owner, educator, trusted tax & accounting advisor, and fierce champion of small business. Unwaveringly devoted to financial fluency Tuesday’s mission is to accelerate the profitability of financially-sound, women-led companies that employ across the U.S. As such, she works tirelessly helping women founders gain the confidence to take a leap of faith towards growth so they can tap further into their joy of business ownership more easily.

Written by: Diane Hiller, 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. Love. How to keep, attract, and enhance it are all areas that can be addressed in a Feng Shui Consult. As you may know, nine energy quas or regions are present on the Bagua map. Today we will be most focused on “Kun,” the area for love, partnership, romance, and relationships. This area is the far back right-hand corner of your home relative to the house’s architecturally designed main front door on both the first and second floors. Its element is earth, with red and white or pink colors. This energic gua is also present on your property relative to the driveway, which would be the far back right corner, and each room is based on the mouth of chi or entry door into that room. If a room has two doors on separate walls, the map will rotate based on what door you use most often. So, in summary, there is a romance gua in your Master bedroom (the most powerful), in each room, and on your property. Standing at the entry door into your bedroom, the far back right corner is your romance area. It is here that you can make some precise adjustments. But let’s review some basic concepts first. The bed should be in the commanding position of the room. This means you can see the door while in bed but are not in direct line with it. The featured photo has many good Feng Shui elements to consider. Your bed is one of the three most significant areas. Why is this bed placement correct? First, we can’t see, but let’s assume it is in the commanding position. What is stellar Feng Shui about this bed? It has a solidly attached headboard that is symbolic of relationship stability. It has two equal size nightstands, which symbolize equality in a relationship. Many single people will only have one. And yes, size matters; in a partnership or marriage, if they are not of equal size, whoever sleeps on the side with the more oversized nightstand has more power in the relationship. The wall behind the headboard has nothing behind it, i.e., a stove, water flow, or any energetic disturbances. There are no visible mirrors, which are not recommended in bedrooms, and nothing above the bed, such as a ceiling fan. There are no visible electronics which are also not recommended since the bedroom is a “Yin” space. It appears to be a queen-sized bed with a solid foundation, that sits off the floor. This is important for energy flow and health. King-sized beds with two twins as a foundation need to be corrected. They represent a splint in the foundation of the partnership and also create sleep disturbances. This can be done energetically or structurally. Cons: The bench at the foot of the bed. While this is currently a popular design concept, it is symbolic of being kept at home more often than you would like and inhibiting travel. Many people ask about bedroom color. This is a personal choice, but I was taught to avoid one color; Peach. It creates what is called “peach blossom chi” and often indicates infidelity. Other signs of potential infidelity are an exit door in the home's far back-right corner. A master bedroom bath combination in the Kun area of the home is often associated with divorce or marital problems. These can be corrected by a Feng Shui Master. It can be hard to believe that we can tell you about your life by looking at your floor plan, but we can. We do not have to be in the home; while desirable, we can consult off a to-scale floor plan. Feng Shui has been outlawed in China because they recognize its power. People there often pay $10,000 or more to get a private consult. I once taught a class at a local Metaphysical Center and had everyone bring their floor plan. They had to agree that this was a safe space and that nothing would be shared outside of class. I used each floor plan to demonstrate the validity of the practice and offer corrections. I had one client in class who had questions about love. She had divorced due to infidelity. I looked at her floor plan, and it was right here; she had an exit door in partnership. But what was most stunning to everyone was that she had moved after the divorce and bought a new house; the old house did have an exit door in Kun. This was her new house; she had a contractor come in and knock out the wall and create yet another exit door in partnership that was not there when she bought the house! Ok, so now we need to look for more profound issues. Back to enhancements. The most classic is an orchid in the relationship area of your master bedroom, pink or red and white. You can also put a table and two chairs, pairs of things that mate for life, such as swans or cranes. Artwork that represents love and pairs. You can enhance every room in your home in this gua with pairs. Remove all family photos from the bedroom; we don’t want all those people in there. You can put a bench for two in your yard, but not one with a divider. You can add plants that are red, white, and pink. You can create a palate with garden cranes, flowers, and a bench. You can add a bird feeder to bring joy and energy to that area. You can uplight the space with solar lights that swivel and are pointed to the home’s roofline. All corrections should be “spiritually empowered by prayer.” Corrections are 50% effective when done alone but 100% effective when empowered. Feng Shui is beautiful, fun, spiritual, and practical. The noted corrections are common. For more complicated issues, it is best to hire a consultant. Move that energy, and enjoy! Follow me on Facebook, LinkedIn, Twitter, and visit my website for more info! Read more from Diane! Diane Hiller, Senior Level Executive Contributor Brainz Magazine Diane is a Licensed Psychotherapist, Psychic Medium, Certified Feng Shui Master, and Medical Intuitive. She has been tested for accuracy. After working in the nursing field as an LPN. She returned to college and received a Bachelor of Arts in Psychology, summa cum laude, Phi Beta Kappa. She then went on to earn her Master's (MSW) with a Major in Clinical and a Minor in Research, both from the University of Connecticut. She is licensed by State examination as an LCSW. In 2005 she founded Elemental Empowerments, LLC. She is noted in the book “The Top 100 Psychics and Astrologers in America.”In February, she was honored and humbled to be named TOP PSYCHIC MEDIUM OF THE YEAR for 2023 by the International Association of Top Professionals (IAOTP) "for her outstanding leadership, dedication, commitment, and enlightenment to her field." She will be presented with an award in December at the Plaza Hotel in NYC. Diane is considered one of the most well-researched psychics In North America.

Written by: Georgette LePage, 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. Life is truly an adventure; sometimes feeling like a fairytale and sometimes feeling like a nightmare! It’s a rollercoaster ride with so many ups and downs along the way. When it comes to our health, there’s no better time than the present to make some small changes that will bring big shifts in the way we feel and look, on the inside and out. Although life was never promised as easy, we can’t ignore what humankind has endured over the last three years and the effects that we are now cleaning up and how we are trying to navigate back to “normal”. First of all, you ought to acknowledge what you’ve been through during these last few years and face how much of a struggle most of us had with our health and more specifically with our weight. Let’s just be real and own it. In fact, according to experts, the COVID-19 pandemic changed us inside and out. For many people, those outward changes weren't especially welcome. An APA Stress in America survey conducted in late February 2021 found 42% of U.S. adults reported undesired weight gain since the start of the pandemic, with an average gain of 29 pounds. According to the Harvard School of Health, roughly two out of three U.S. adults are overweight or obese (69 percent) and one out of three are obese (36 percent).¹ These statistics are alarming and should be a wake-up call for every American before it gets worse. Extra weight on your body precipitates sickness and disease and can put your overall health at risk. So, how do you make changes and see results in your weight? JUST MOVE FORWARD! Any health and life coach who genuinely knows her work will tell you that you didn’t get here overnight and each small step forward you make will move you closer to your goal of shedding pounds. Step No.1 Start by acknowledging where you are right now: Are you overweight? Are you sick all of the time? Are you tired all of the time? Are you depleted of energy? Do you not feel motivated to make changes? Do you feel overwhelmed about where to start? Do you feel confused by conflicting information on social media? Where are you right at this moment? Step No.2 Where do you want to go? In other words, what is your goal? Be specific! Declaring that you want to be healthy is too vague. You need to be clear about what that means. How does that look and feel and who benefits from your healthy changes? On a scale of 1-10, how important is it to you that you make these changes NOW? Step No.3 What did you learn from your past? Without dwelling on your past (which is NOT the job of a health/life coach) what worked well and what were your challenges? What tools do you want to use this time to make progress? Step No.4 Start with ONE small step today and move forward! Forward is the only direction that will get you to your goal one action step at a time. Not sure where to begin and what to do? Do your homework and find resources, especially a coach who understands your pain points and your motivation to make changes. To be able to visualize this process, go stand at the bottom of a large staircase and look up. What do you see at the very bottom? What do you see all the way up to the top? Yes, each small step is an opportunity to get to the next step and to eventually get to the top step. No one jumps from the bottom to the top in one giant leap! It takes time, patience, planning, determination, motivation, and accountability to reach your goal. The pounds will come off, you will look and feel better, and you will reach your goal by moving forward and by looking ahead. Set your big goal, set smaller goals to get there, keep your focus, and get started with one small step TODAY! You’ve got nothing to lose (except weight) and everything to gain with becoming stronger and healthier inside and out! HappyFirst Step! Let’s go! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Georgette! Georgette LePage, Senior Level Executive Contributor Brainz Magazine Georgette LePage is a certified Health and Life Coach who empowers women all around the world to lose their mental weight first in order to then lose their physical weight. Her approach is honest, real, clear, and genuine with transformational habit change and mindset reset methods. Georgette's energy and enthusiasm are contagious. Her focus on a healthy lifestyle inspires her clients to leave behind old diet culture thoughts and patterns in order to embrace fresh and simple ways to live their best lives without diet drama. Empowerment, self-confidence, and self-care are cornerstones of the programs that she offers. She helps her clients to get the results that they want with realistic, real-life strategies. She lives her own life the way she coaches others. She listens to what her clients want and guides them with compassion and accountability as they achieve their goals. She works with people of all ages (teens to seniors and every age in between) who are ready to live a healthier, more joyful life. Georgette also hosts the talk radio show WHY WEIGHT? with Dr. Pat Baccili on Transformational Talk Radio. In addition to speaking English, she also is fluent in French and Spanish. Georgette has 32 years of experience as a World Language Teacher, as well. Her coaching motto is: Feel better. Look better. Be your best self! Reference: FlegalKM, Carroll MD, Kit BK, Ogden CL. Prevalence of obesity and trends in the distribution of body mass index among US adults,1999-2010. JAMA. 2012;307:491-7.

Written by: Beth Rohani, 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 an entrepreneur, I have learned that there is power in loving and giving back to our communities. Not only does it feel inherently good and rewarding, but it can also help our businesses grow and thrive. For me, my love for my hometown of Houston, Texas, has been a cornerstone of my success. My company, Ameritex Movers, has chosen to channel our love for the local community by engaging with kids and sparking their ingenuity. We believe that by investing in young minds, we can make a positive impact that will last for years to come. Over the years, we have cultivated relationships with some of the school districts in Houston and the Children’s Museum to bring activities that enrich kids’ lives and help them learn and grow. Our team recently spearheaded two learning workshops in collaboration with the Children’s Museum of Houston. The first event challenged kids to use their engineering skills to build cardboard robots we call “BoxBots,” while the second event allowed them to design dresses and superhero costumes inspired by our “Cardboard Couture” dress line made from materials like cardboard and bubble wrap. Both events offered great learning experiences for kids, helping them use their imagination in innovative ways. They also reflected our core purpose of “Humans Helping Humans” and introduced young minds to endless possibilities while allowing their imaginations to soar. We believe that even if we sparked one child to dream big – to become an engineer, architect, or fashion designer – through these activities, we made a positive impact in the lives of others. Mindset is everything. These types of workshops not only allow us to be involved with the community but also allow the kiddos an outlet for releasing tension and anxiety, which ties into our company’s culture to create a stress-free experience. Whether it’s moving, packing, or building robots and dresses made of cardboard, we believe life should be fun and carefree. It should be a goal for all entrepreneurs to look for ways to give back to their communities as they continue building their businesses. Find something you are passionate about and lean into your creativity to find a fulfilling way to love your community. There is so much power in doing so. Afterward, we guarantee you will feel grateful to have played a small role in making a big difference. As entrepreneurs and as leaders in our communities, we have the power to influence others to give back to make a positive impact in the lives of others. By investing in young minds and inspiring them to “Think Outside the Box,” we can create a better future for everyone. Follow me on Facebook, Instagram, LinkedIn, Twitter, and Youtube, or visit my website for more info! Read more from Beth! Beth Rohani, Executive Contributor Brainz Magazine Beth Rohani leads the 1 moving company serving the Houston Multi-Family Industry and her company is considered one of Top 3 Best Rated Moving Companies in Houston. As a first generation Iranian-American, former TV news assignments editor and CEO of a transportation and logistics based business in a male-dominated industry, Beth embraces the stereotypes while inspiring and mentoring others to build a successful business with a balance to live their best life.

Written by: Dr. Clinton Bullock, 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. Both personally and professionally, I have witnessed countless relationships break down, due to ineffectual ways of communicating. People destroy the relationship with themselves and with others because of ego, selfishness, the inability to control their emotions, and other types of dysfunctions. The following will give light to seven of the top communication “rules” (based on my bestselling book, “The 18 Rules of Engagement to Interpersonal Communication”) that serve as a guide and provide you with the some of the major communication skills to confront any situation and to cultivate the most effective and empowering relationship with yourself and with others. Rule No. 3—Be Intentional Everything you say must be in line with the end result. Does your means justify the end goal? If you head into your boss’ office and become belligerent, you most likely will not have a job following that exchange. If you value the relationship with the other person, then what you tell them must be in accordance with what you ultimately want. For example, with respect to a personal relationship, you can't tell someone that you hate them, despite the fact that you still want to be with them. Focus on the end goal, and the way that you address the other party should always be in alignment with said goal. Rule No. 5—Be Responsive Giving someone your undivided attention is key to starting off a critical or sensitive conversation well. When someone talks to you and you don't look at them or if you are multitasking, it is reasonable to believe that you aren't paying attention. In that, when talking to someone, make sure that you are genuinely focused on the conversation at hand. Giving eye contact and nodding your head (as if you understand that which is being said by the other party) is paramount; and this will set the tone for the conversation at hand. Rule No. 6—No Name Calling It is important to maintain decorum and to not name call the person you're talking to. The latter relates back to the third rule: Be Intentional. Name calling the person with whom you hope to build and maintain a strong relationship is not in line with acquiring a positive outcome. Maintaining respect is key and allows you to control yourself in any situation, even in those that are emotional. The point here is to separate the person from the action. None of us are perfect, and if we were called “dumb” for every “dumb” decision that we made, we’d never grow. They key is to focus on the action and not the person. When this happens, name calling becomes unnecessary. Rule No. 8—Never Say Things You Don’t Mean Many people say things that they don’t mean when they become emotionally elevated. They apologize later, but the damage has already been done. Saying things you don't actually mean violates most people's end game and gives light to a lack of integrity. If you were to tell your partner that you were going to end your relationship with them (personally or professional) many times over, for example, but didn't actually mean it, your integrity is compromised, and this act of manipulation damages the relationship to great degrees. So, remain focused, and only say things that you mean, even if that means saying less. Rule No. 13—Accept When You Are Wrong Please note that you do not have the right to be wrong and be defensive at the same time. Deep down inside, you know when you are wrong. Apologize immediately. Place your ego aside for the betterment of self and the relationship. The ego hates to be humbled or "checked." If you allow your ego to rule you, your integrity will be compromised, and your relationships will suffer. Admit guilt as quickly as possible so that the healing process may begin for you and the party in question. Rule No. 15—Your Mood Shouldn’t Dictate Your Manners My ex-boss used to come to work in various moods, and the amount to which the door was open was proportional to her mood. For instance, if she was in a good mood, her door was completely open. When she was in a bad mood, her door was completely shut; and if she was in a so-so mood, her door was half open (which meant “proceed with caution”). My door always remained open, irrespective of my mood. Emotional discipline is key to better relationships. Personally, it is quite easy to come home from a bad day at work and slam the door after you've walked in. It's also simple to become rude with your family or significant other when you're upset about something. Venting is fine, but taking your uncontrolled, unfiltered emotions out on someone is tantamount to emotional tyranny. Remember: communicate the pain that you're feeling without having someone else pay for the pain that you're feeling. Rule No. 18—Properly Postpone the Conversation Intense conversations can be just that...intense. If you feel overwhelmed, or if you feel that you simply can’t resolve the situation, postpone the conversation. Simply put, state out loud that you’d like to postponement the conversation. Then, it remains the responsibility of the person who postpones the conversation to bring it back up within 24 hours. Doing so allows both parties to breathe, process information, and calm down before resuming the next day. Moving Forward If you find that the relationship with yourself or with others suffers from ineffectual communication methods, contact us for a complimentary coaching call, and we’ll assist you in mastering communication and developing the conflict resolution skills needed to build and/or heal any relationship. Or, you may pick up your copy of the 5x No. 1 New Release and the 3x Top 10 Bestseller, “The 18 Rules of Engagement to Interpersonal Communication” here. Follow me on Facebook, Instagram, LinkedIn, Twitter and visit my website for more info! Read more from Dr. Bullock! Dr. Clinton Bullock, Executive Contributor Brainz Magazine Dr. Clinton Bullock is the author of the best-selling book, “The 18 Rules of Engagement to Interpersonal Communication.” He is also the founder of Clinton Bullock Worldwide—a high-performance coaching practice that specializes in assisting professionals, entrepreneurs, and aspiring high achievers in overcoming self-sabotaging and other dysfunctional behaviors, so that they may function at extraordinary levels by living efficiently and creating a life that is professionally successful and personally fulfilled.

Written by: Dr. Sydney Ceruto, 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. Loneliness is a universal feeling that is experienced by everyone at some point in their lives. It can be caused by various factors, including social isolation, losing a loved one, or feeling disconnected in a crowded place. In recent years, researchers have been exploring the neuroscience of loneliness to better understand how it affects the brain and body. The Science of Loneliness When we experience loneliness, our brains activate the same regions that are associated with physical pain. This is because social and physical pain are processed in the same brain areas, such as the anterior cingulate cortex and insula. This suggests that loneliness is a type of social pain that is processed similarly to physical pain. Furthermore, loneliness can have long-term effects on the brain. For example, chronic loneliness can decrease grey matter in the prefrontal cortex, which is associated with decision-making and social behavior. It can also lead to increased activity in the amygdala, which is associated with the processing of negative emotions. The Physical Effects of Loneliness Loneliness is not just a feeling; it can also physically affect the body. Chronic loneliness is associated with various health problems, including an increased risk of heart disease, depression, and premature death. This is because loneliness can lead to chronic stress, weakening the immune system and increasing inflammation in the body. Coping with Loneliness While loneliness can be difficult to cope with, there are ways to manage it. For example, social support can be a powerful tool in reducing feelings of loneliness. This can come from various sources, including friends, family, and online communities. Other strategies include mindfulness practices, exercise, and volunteering. The Evolutionary Purpose of Loneliness Loneliness has evolved as a protective mechanism for humans. When our ancestors lived in small groups, being isolated from the group could be dangerous, as it increased the risk of predation and decreased the chances of finding food or a mate. Therefore, feeling lonely could be seen as a signal to the brain that something was wrong and that action needed to be taken to reconnect with the group. The Role of Social Media in Loneliness In today's digital age, social media has become many people's primary source of social connection. However, research has shown that excessive social media use can lead to loneliness and social isolation. This is because social media can create a false sense of connection without the same level of emotional intimacy and social support that is present in face-to-face interactions. The Connection between Loneliness and Mental Health Loneliness is closely linked to mental health, particularly depression, and anxiety. Research has shown that lonely people are more likely to develop depressive symptoms and have an increased risk of suicide. This is because loneliness can lead to negative thoughts and feelings, which can be challenging to manage without social support. Loneliness in the Workplace Loneliness can also be a significant issue in the workplace, particularly for remote workers and those who work from home. Without the social connections that are present in an office environment, remote workers may struggle to build relationships with colleagues and feel isolated. This can lead to decreased productivity and a decrease in overall job satisfaction. Strategies for Coping with Loneliness In addition to the strategies mentioned earlier, there are several other ways to cope with loneliness. These include engaging in hobbies and activities that bring joy, practicing self-compassion, and seeking professional help if needed. It's important to remember that feeling lonely is a normal human experience, and many strategies are available to help manage the feeling and improve overall well-being. Conclusion In summary, loneliness is a complex feeling with various physical and mental effects. By understanding the neuroscience of loneliness, we can better understand how it affects the brain and body. This can help us develop effective strategies for coping with loneliness and improving our overall well-being. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Dr. Sydney! Dr. Sydney Ceruto, Executive Contributor Brainz Magazine Dr. Sydney Ceruto has completed her doctoral education in the field of Cognitive & Behavioral Neuroscience & is a leading specialist in using your brains natural ability to change neuroplasticity to ensure you reach your desired goals. Her specialty is in helping clients recognize their faulty thinking patterns, change undesirable behaviors, developmental & emotional resiliency, & gain mental clarity. When Dr. Ceruto was a teenager, she tragically lost both parents. As an only child, the loss of family completely broke her. She became profoundly depressed & began suffering from chronic anxiety. Sydney felt lost, & any form of happiness, confidence, or clarity seemed a long way off. Soon after, she began to pursue her education in medicine at Yale & obtained three masters in psychology & two Ph.D.’s in both cognitive & behavioral neuroscience at NYU. Studying the mind-brain connection was indeed the paradigm for her healing & growth. Dr. Sydney Ceruto created MindLAB Neuroscience over two decades ago. She pioneered an integrative approach based on hard science that has genuinely changed the way people make positive &, more importantly, permanent changes in all areas of their lives. Her program is highly venerated & has debunked all the myths regarding the efficacy of “traditional therapy” & the sad misnomer that you need to be on a counselor’s couch for years or even decades. Several publications have Dr. Sydney Ceruto on staff as a senior writer. She is a proud member of the Forbes Executive Council, Positive Performance Alliance, Wharton Executive Education Program, and Executive Writer for Alternatives Watch and Brainz Magazine. She has an avid intellect, a keen understanding of human nature, & an uncanny ability to connect deeply with clients. Dr. Ceruto is hands-on, accessible, highly intuitive, compassionate & is told … pretty funny! One of her passions is traveling, which she has done extensively. Dr. Ceruto is an avid sports enthusiast and watches everything from football to Formula 1 racing. She plays golf whenever she can and enjoys exploring other cultures. Dr. Ceruto has one son who graduated from Princeton University and is studying to become a corporate attorney. She also has an affinity for animals and is an adoring mom to her 1.5-pound Micro Cuban Chihuahua, Lolita.

Written by: Steven N. Adjei, 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. We all have a dark side that we wrestle with that threatens to destroy all that we have taken months, or in some cases, years, to build. This article highlights the fact that everyone struggles with a monster within us, and gives 6 ways we can defeat daily the self-sabotaging habits that threaten to derail us or our ambitions. The secret side of me, I never let you see I keep it caged, but I can’t control it So, stay away from me The beast is ugly… I feel it deep within It's just beneath my skin… ‒ Skillet, Monster, 2009. Sam Smith, the Grammy-award-winning artist, and musician divided opinion after delivering a racy controversial performance of his hit song “Unholy” at the recently ended 65th Grammy awards held in Los Angeles, California on February 5, 2023, together with fellow singer Kim Petras. Sam Smith donned a hat with devil horns and Petras was dancing in front of a fire. They were both dressed in blood-red outfits and danced against a backdrop of hellish fire and backup dancers dressed as Satan. This sparked outrage and controversy ‒ dozens of complaints were filed against the performance – the main issue was that both artists glorified devil worship. But Sam Smith as an artist seems to strike a chord with millions of fans worldwide including many of my friends and colleagues. He has 75 million followers on Spotify, making him the 6th most popular artist in the world. I think the cord he strikes is the battle we all face – the ongoing battle with ‘the light we carry’ and our dark side. And for many who follow his music, as I do, this is nothing new. The song, Unholy, sounds like a gospel performance in a church, whilst the words deliver a completely contrasting lyrical twist of a man having an affair – an illustration of the dichotomy of light and darkness in the human condition. This song, in my opinion, is a summarised reflection of the struggles Sam Smith has had all through his adult life. Most of his songs, right from follow this same internal battle: Am I a man or a woman? Do I believe in God, or am I an atheist? Am I gay or am I straight? Do I love myself, or do I hate myself? Am I holy or unholy? Am I accepted, or rejected? This internal battle is certainly not limited to Sam Smith. Many musicians, politicians and celebrities have wrestled with this battle throughout the ages. Chris Martin, the lead singer of Coldplay, has spoken of his internal demons which ended up ruining his marriage. Skillet, one of my favourite bands, talks about the internal battles in ‘Psycho in my head’ ‘Sick of It’ and ‘Monster’ (quoted above). Israel Houghton, the Grammy award-winning gospel musician, talks about ‘Secrets’ in his album road to deMaskus – of ‘secrets we carry to our grave’ The Grammy award-winning San Diego rock band, Switchfoot, talk about ‘The War Inside’. The rock band Legendary Arms have a song 'Save me from the monster in my head' The hip-hop artist NF says he may be destined ‘to stay defected’. Bishop Briggs, the Scottish- American rock star talks about ‘The Art of Survival’. Even Michelle Obama in her recent bestseller, The Light We Carry, talks about ‘the constant little voice’ that seeks to undermine her self-esteem, dim her internal light – and how she copes with it. Steven Bartlett talks about how we are all fed up in Episode 13 of his top-rated podcast, Diary of A CEO. When I was in Delhi, I was privileged to have dinner with the daughter of Anju Agarwal, one of Delhi’s famous up-and-coming artists. I loved her art – and she was kind enough to send me some of her work, one of which I have featured above. She explained to me its rationale: 'This painting the stark contrast between the two faces depicts the journey of life and the dual nature of humanity - is a reminder that we are all a mixture of light and dark, of beauty and roughness – and that both are essential parts of who we are.' The similarity between her art and Sam Smith’s music was striking. The truth is, no matter the image we try to portray to the world, we all have a dark side – the side we try to conceal, the side we wrestle with, the side we fear one day will come out and ruin everything we have worked so hard for. It's in the alcoholic who tries to stay off the booze, the husband and father who tries to stay legit, the compulsive gambler fighting to stay away from the casino, the mother trying to prevent her longstanding anger issues from spilling out to her spouse and kids, the workaholic CEO who uses his career and job to conceal his deep insecurities, the compulsive snacker that tries to neutralise her deep pain with chocolate, the ex-lover who has an affair to prove that he’s a cheat. No one epitomises this battle like a family friend I’ll call John. Last year, he lost his lifelong battle with alcohol and checked into a rehabilitation centre. That didn’t work. So, he ended up losing his kids, his spouse, his home, everything. His dark side finally won the battle. The incomprehensible thing was, he was one of the loveliest, kindest, people I had ever met. On a personal note, I openly talk about my dark side and battle to overcome it in Pay The Price, and how it took over a decade to finally get it under wraps- and the pain it caused my family and loved ones. In the book, I call this dark side Red Flag Pain, which is the pain of self-sabotage. But there can be positives if we adjust the colour of our glasses. My dark side, for what it's worth, has made me humbler. More patient. More understanding. More accepting of people’s weaknesses – because as speaker Christy Wimber says, we are all one step away from stupid. And for our dark side, not all the immediate extrinsic consequences are the same. The compulsive eater who gobbles up a bar of chocolate is not the same as the alcoholic who gets drunk at the pub every night. But the intrinsic consequences are the same – loss of self-esteem, and respect, the delay or complete derailing of our dreams, and the pain we cause to our loved ones and colleagues. Yet, victory is possible. But the victory is not a one-off, like winning a game of monopoly. It’s a daily victory. And sometimes, yes, we may stumble, or even fall, but it's about getting up, dusting ourselves down, and carrying on with the battle. And with time, we will win the war. For as the inscription in a hotel gym in Delhi says: The battle doesn’t get easier, we just get better. So, if you, like me are struggling with your dark side, the rapper NF’s words might be helpful: If you're alone and you feel afraid You're not the only one who isn’t okay Remember there are millions of us just like you, like you, like you ‒ NF – Just like you, Perception, 2021. So how do we deal with our dark side? May I suggest 6 ways? Acceptance and constant self-awareness: The acceptance that this dark side is causing problems, that things need to change, that help is needed outside the victim Openness: Things need to be brought out to trusted partners, at least partially Accountability: There need to be accountability partners that provide checks for reoffending Counselling: Our dark side is caused primarily by past experiences and our reaction to them. Professional counselling is invaluable in rooting out the why and developing strategies to cope. Support: from friends, loved ones, and partners – which needs to be non-judgemental Reject and Replace: the final cog in the wheel – a firm decision to recognise the triggers, halt the bad reaction, and replace it with alternative good habits. These are the steps that worked for me, and I hope they work for you too. Because ultimately, if we don’t slay the ugly beast, it will slay us. There’s no middle ground and no compromises here. But imagine the inspiration you will bring to millions of people when you share your victory. Like writing a best-selling book. Let’s do this!! I’m rooting for you! Three things to share: It's funny how art can speak to you. Anju Agarwal’s art certainly did and getting introduced to her work during my time in India was one of the greatest highlights of my trip. I will be featuring more of her work – and her incredibly inspiring life in my next newsletter. For more of her work, check out her website. Talking of dark sides, you can watch the podcast video I had with Nick the Unbosser on how the war in Mozambique sparked a new social innovation of healthcare devolvement worldwide. I’ve just been nominated and selected for the healthcare entrepreneur of the year 2023 by the IAOTP and even though I’m yet to accept it, the news was mind-blowing. When I received the letter in my inbox, I nearly deleted it, thinking it was spam!! The IAOTP is one of America’s most prestigious networking organisations. Watch the 2021 gala night here. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Steven! Steven N. Adjei, Executive Contributor Brainz Magazine Steven N. Adjei is a British-Ghanaian author, poet, healthcare consultant, entrepreneur, and pharmacist. He is the founding partner of BlueCloud Health (part of the Emerald Group), an advisory and consulting firm with offices in London, Dubai, and Delhi with clients all over the world. He has an MBA from Warwick Business School, and his first book, Pay The Price, is set for release on 30 August 2022.

Written by: Marissa Hughes , 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. Eating a variety of colorful fruits and vegetables can have a powerful impact on our health. Many health experts recommend that we eat a "rainbow" of plants to ensure we are getting a diverse range of nutrients. These natural foods are packed with essential nutrients that can help keep us healthy and prevent chronic diseases. The Benefits Of Each Color Red fruits and vegetables, such as tomatoes, red peppers, and watermelon, are packed with lycopene, a powerful antioxidant that has been linked to a reduced risk of heart disease and certain types of cancer. Orange and yellow fruits and vegetables, such as carrots, sweet potatoes, and oranges, are rich in beta-carotene, which is converted to vitamin A in the body. Vitamin A is essential for healthy vision and a strong immune system. Green leafy vegetables, such as spinach, kale, and broccoli, are loaded with vitamins and minerals, including vitamin K, vitamin C, and folate. They also contain antioxidants that help protect our cells from damage. Blue and purple fruits and vegetables, such as blueberries, blackberries, and eggplant, contain anthocyanins, which have been shown to improve brain function and protect against age-related cognitive decline. White fruits and vegetables, such as cauliflower, onions, and garlic, are high in compounds called allicin and quercetin, which have been linked to a reduced risk of heart disease and certain types of cancer. The Impact On Gut Health And Weight Loss In addition to their beneficial effects on overall health, eating a variety of colorful fruits and vegetables can also have a positive impact on gut health. The human gut is home to trillions of microorganisms, collectively known as the gut microbiota. This microbiota plays a crucial role in maintaining our overall health, and a diet rich in plant-based foods has been shown to support a diverse and healthy gut micro biota . Many of the nutrients found in colorful fruits and vegetables, such as fiber, vitamins, and minerals, act as prebiotics, which can improve digestion, boost the immune system, and even reduce the risk of certain diseases. In fact, studies have even shown that a diet rich in dietary fiber from plants can help preve nt obesity . It is important to note that there are many different types of dietary fiber and each of them plays a special role in weight loss and disease prevention. Some prebiotic fiber-rich foods include resistant starch like in green bananas, inulin in leeks, and pectin in apples. That is why, in addition to high-quality protein sources such as pastured chicken and grass-fed beef, it is crucial to not only eat fruits and vegetables but to get a wide variety of various plants in your diet each week! I like to challenge my clients to get in at least 30 different plants per week, including fruits, vegetables, nuts, seeds, sprouts, and legumes. Plant-Powered Recipe One of my favorite ways to get in a large number of plants is through smoothies! Here is a simple smoothie recipe that covers many of the bases we’ve discussed: 1 cup Coconut Water 1 cup Frozen Mixed Berries ½ Green Banana 1 cup Baby Spinach 1 tbsp Ground Flax Seeds 1 tbsp Almond Butter Join my free Facebook group , Nutrition For Women With Digestive Issues, to be part of my next Plant Eating challenge and other events, all geared towards improving gut issues! My goal is to help women get rid of bloating, bowel issues, heartburn, and belly fat to gain their energy for life back! Follow me on Facebook , Instagram , and visit my website for more info! Read more from Marissa! Marissa Hughes, Executive Contributor Brainz Magazine Marissa is a Certified Transformational Nutrition Coach, specializing in Digestive Health. She had been down a very long health journey of her own before deciding to take matters into her own hands and is now dedicated to helping other women feel as good as she does every day. She gets to the root cause of her client's gut issues by using a microbiome testing process, so each client receives a totally personalized plan, based on their individual results. She uses a combination of specific foods, supplements, stress management, detoxification and Pilates in her online program, The Happy Belly Method.

Written by: Rebecca Helps, 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. Anxiety is good. Anxiety is normal. Anxiety is nothing to panic about. However, when we are overwhelmed, anxiety can turn into a panic attack, which is something to be concerned about. Why anxiety is a good thing Before understanding why anxiety is good, we need to understand what anxiety is. Anxiety is a feeling we get when there is a problem. Anxiety is like anger that way. Anger is also telling us there is a problem. I like to say that anxiety and anger are two sides of the same coin. The difference between anxiety and anger is that anger is often more external, and anxiety is more internal. Anxiety is a good thing because it helps us to know there is a problem. The problem may be in the present or based on past experiences. Healthy anxiety is our gut telling us something is wrong Our gut has pieced together various details and information subconsciously, identified a problem, and is trying to get our attention to let us know something isn't safe. Anxiety in relationships can be our subconscious picking up on various red flags. But just because we feel anxious doesn't mean our reasons are valid. It means that we should stop and figure out where our anxiety is coming from and whether or not the problem our anxiety is identifying is a real or imagined problem. When is anxiety a bad thing Anxiety is a bad thing when it is out of balance. When a person is overly anxious much of the time, this is not good. Whether someone has a diagnosed anxiety disorder that impacts their ability to function or is a high-functioning anxiety individual, anxiety can end up affecting every aspect of their life. It can feel like nowhere is safe. It can feel like everything is a problem. It can be overwhelming. When someone is anxious much of the time, they can reach a point where their body can no longer handle the physiological symptoms of anxiety. They end up having a panic attack, also called an anxiety attack. What are the symptoms of a panic attack? FYI Signs vs Symptoms: Symptoms are what you experience and report to your doctor. Signs are what your doctor can test or measure for. You do not need to experience all of these symptoms to have a panic attack. Panic or anxiety attacks could combine these symptoms to varying degrees. The difference between experiencing a symptom of breathlessness or even a combination of symptoms and panic attack is the severity, length of time and feelings of being overwhelmed, disorientated or detached from the world. With an anxiety or panic attack, you may feel you are dying or unable to function. Possible symptoms are: Breathlessness (shortness of breath) Chest pain Chills or hot flushes Dizziness Dry mouth Fear of dying A feeling of being detached from the world (de-realization) Feeling disorientated Nausea Numbness or tingling in the limbs or entire body Overwhelming fear (of losing control or going crazy) Palpitations Rapid, irregular heartbeats Sense of choking Shaking Sweating Trembling Sources Webm and NHS Inform What to do if you have a panic attack If you have a panic attack, the first thing to do is remind yourself to breathe. Ask your anxiety not to overwhelm you. Remind yourself that you are not going to die. (Talking to yourself helps). Panic attacks can last between 5 to 30 minutes. If you are unsure if it is a panic attack, heart attack, or stroke, go to the emergency room (ER). The first time you have a panic attack, it is common to think you have a heart attack or a stroke, as the symptoms are very similar. It is better to be safe than sorry. Prevention is the best way to deal with panic attacks A counselor/therapist can help you understand the root of your anxiety. Does one specific thing trigger you, or are you regularly in a state of high anxiety? Suppose you are triggered by one specific thing, like spiders, sharks, or loud noises. In that case, Cognitive Behavioural Therapy could be very beneficial. If you are struggling with generalized anxiety, a therapist who helps you understand and ultimately challenges your belief system can help you resolve the root cause of your anxiety. In addition to therapy, activities that help you be present help moderate anxiety. Breath exercises, meditation, yoga, running, and dancing in your kitchen are all things that can help to alleviate stress. Having a good laugh can help too. The most important thing to do when struggling with anxiety is to understand that your stress is trying to alter you into a possible problem. You need to figure out what the problem is and take steps to address it. The problem isn't the spider. The problem is our fear of what the spider could do. Sometimes the only way to deal with fear is to remind ourselves that we are safe and not in danger. A part of you won't believe this, but another part will know it is true. Keep reminding yourself that you are safe until you feel you are. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Rebecca! Rebecca Helps, Executive Contributor Brainz Magazine Rebecca Helps grew up thinking she was fundamentally flawed and believed people didn't like or want her around. This left her alone, exhausted, anxious, depressed and afraid. Rebecca's anxieties and fears impacted both her personal and professional life. She knew she needed to do something to get her life back on track. Rebecca took action, signing up for a personal growth course, which was also the start of a 3-year counsellor training program. As a Registered Therapeutic Counsellor, Rebecca uses her counselling skills to help individuals and organizations heal, grow, and be the best version of themselves. Rebecca believes that because we spend most of our day at work, it is essential to foster mental health by bringing psychotherapy directly into our places of work.