Dr. Amber Johnston graduated with a Doctorate of Professional Psychology degree from George Washington University (USA) in 2009, later achieving a Post-Graduate Diploma in Clinical Neuropsychology from the University of Bristol. She is a Health and Care Professions Council (HCPC) Registered Practitioner Psychologist and a Chartered Member of the Division of Clinical Psychology at the British Psychological Society. She founded Healthy Mind Psychology in 2019 and has established a unique practice for her team of associates to develop holistic treatment and therapy plans for patients focused on the powerful connections between the mind and body. Dr. Amber Johnston, Director, Clinical Psychologist/Neuropsychologist Introduce yourself! Please tell us about you and your life, so we can get to know you better. Hi there! My name is Dr. Amber Johnston, and I am a psychologist on a mission to re-write some of the old medical narratives to instead prioritise holistic health and well-being! I am a practising clinician (with a heavy active caseload!) specialising in Clinical, Health, Pain Management, and Neuropsychology. I work with those suffering from a wide array of challenges, including those with mild stress looking to explore themselves and build healthier emotional tools, to those with more significant clinical diagnoses needing more formal specialised treatment with greater severity of symptoms. I additionally work with individuals who do not meet clear psychological or medical diagnosis, those requiring cognitive assessment or emotional support following a neurological injury or stroke, those with complex chronic medical conditions and those with medically unexplained symptoms/FND, including health anxiety. Psychology is one of the few fields that impact every single individual and therefore is completely relevant to everyone. I am passionate about enhancing the general public’s knowledge of psychological principles and the roles of both the brain and mind on overall wellbeing. My messages aim to provide a greater understanding of the components of psychology not often talked about, or to break the stigma around individuals who seek guidance to support their mental wellbeing. I find it particularly important to share the research on how the neurophysiology of our brain means that our thoughts and emotions have a significant impact across our physical body, and that this is a two-way street. What is your business name and how do you help your clients? Healthy Mind Psychology was founded in 2019 and aims to be a trusted, safe home for support and information regarding the holistic well-being of our clients and colleagues. We are a practice of over 12 doctoral-level Psychologists and a team of associated partners who are professionals in other fields that are relevant to emotional and physical well-being. We focus on offering high-quality education and emotional skill-development to both normalise and empower all people struggling in a world filled with stress and challenge. The Psychologists support clients through online or face-to-face therapy in four main areas of clinical specialty: Clinical Psychology, Neuropsychology, Pain Management, and Health Psychology. Moving beyond traditional medical models, the Psychologists aim to help people understand the often-misunderstood links between emotion state, thought content, previous experiences, and physical body responses. This helps clients make sense and take control of their emotional functioning, as well as any physical conditions and medical symptoms (including those without formal diagnoses) that may be impacted. But we do not work in silo. By linking Psychologists and other practitioners in healthcare or the well-being sector, we can help curate personalised approaches for full mind-body programs towards greater well-being! What are your current goals for your business? The mission of Healthy Mind Psychology is to offer the highest standard of psychological therapy and treatment while offering a safe and connected space accessible anywhere throughout the country. The mission goes further, though, to highlight modern understandings within the scientific literature of a newer model of healthcare highlighting the psychoneuroimmunoendocrinology (PNI) system. This model, though a mouthful, recognises the role of the entire body system in well-being; and that each piece of this system is connected to all others (where traditional medical models prefer to isolate the systems or treat diseases in isolation). The PNI theory explains how our thoughts/emotions, the neurophysiology of the brain connections with the body, the immune system functioning, and the hormone system all are constantly communicating and interacting with each other in a dance where influence in one area impacts all of the others. Our Psychologists work with clients to pull apart the understanding of the psychological contributions to the neurophysiological systems (especially the role of the Stress Response), and how that influences all systems further creating a host of symptoms/dysfunction including mood, energy levels, pain, sleep, weight, and even disease processes! With new understanding of these complex processes, work can then begin to offer strategies or support developing a personalised understanding of how to optimise these functions or interrupt negative feedback cycles. And this is where many traditional therapy techniques can be inserted, everything from CBT therapies to trauma-informed treatment, to relational work or therapies addressing deeper defences or attachment issues from childhood influencing current adult functioning. Our aim is to be partners with our clients to make our clients the experts of their own well-being. By providing a safe environment for both sharing and learning, we encourage our clients on a journey of discovering and optimising their own interactions between their mental and physical. The client then can feel empowered to make optimal lifestyle changes or choices that focuses on value-driven existences with greater well-being. Tell us about your greatest career achievement so far. This service has been a particularly fast-growing practice within the last 12 months and is now on the road to engaging a greater audience to pass on information and awareness of our mission. We have grown from a team of 4 to 12 doctoral-level psychologists this year and have formed a network of other professionals to link with so that clients have access to trusted colleagues in many disciplines of support with which they can explore. We have now just entered social media to further the cause, which is a daunting but exciting prospect for a lady with a tech-phobia! We are also always looking for more partnerships, connection is the name of our game. If our mission and the ideas reviewed here align with your interests or values, get in touch! We are available to work with you as a therapist, a mentor, a colleague, or a partner, and we always look forward to making another valuable connection. If you could change one thing about your industry, what would it be and why? We are aiming to increase awareness of the basic tenets of our philosophy in the upcoming year. We want people to understand that the stress response is real and impacts everyone, the traditional medical model of disease is changing, and that psychology tools for emotion regulation should have been taught to everyone in school (yet never were)! These messages will hopefully turn the tide to help people feel validated in their struggles to gain support within healthcare but also not to shy away from the value of engaging in psychological therapy - to maximise emotional functioning without fear of negative labels, as it will have an impact across all of the body and lifespan also! To overcome the challenges of outdated medical narratives and public scepticism, we aim to push our communications across six specific messages: The current medical narrative – why it’s outdated at best, harmful at worst! The physiology of thoughts and emotions – the physically measurable response of the body to intangible thoughts and feelings (and how to make sense of this mind/body nexus) The stress response – how our subconscious protective system both saves us and derails us, and the consequences of a system gone awry Psychology for everybody – why there is no hierarchy of deserving access to information and tools from a science everyone should benefit from Finding well-being in a world with warts – accepting what we have, warts and all, is a secret to getting more of what we want, and clarity of what we can change The shape of our past – our past experiences give us the lenses with which we view our current world, which is why we often need to go back to move forward We will be focusing on expanding upon these six themes over the course of the next year across our website and social media platforms. Watch this space! Visit my website for more info! Read more from Dr. Amber!

Written by: Lidia Kuleshnyk , 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. Welcome to my column “Burnout and Stress: How to Create More Energy, Time and Health”, where I explore powerful foundations and solutions that support you in creating your legacy of health and wealth. In Part Three, I discuss how to create more energy by aligning your energy. Part Three. How to Create More Energy: Align Your Energy Self-Responsibility A willingness to take responsibility for your inner state of being is the first step to managing your energy and stress, mastering your inner power and creating your highest state of health. Creating inner balance of body, mind and spirit helps you feel Centered, Connected and Conscious ™ so you can live with strength, purpose and fulfillment and avoid burnout and crippling stress . There are ancient universal principles that govern all of life. As a high performer, CEO and leader , you have great intellect and powerful intuition. But you cannot outsmart the Universe, even if your ego or mind thinks it can. If your body, mind and emotions, and your vision and mission, are not aligned with your essence, you often live beyond your energetic capacity. Your essence can be described as your core energy, your fundamental life force and your unique personal frequency. Living beyond your capacity can lead to frustration, overwhelm, burnout and chronic illness. It is when your energy is dragging, when your energy is being used for survival, that you end up using your mind and willpower to “get through”. Overthinking , and using the mind to try to control outcomes, can be exhausting. You gain in some areas of your life. You lose in other areas of your life. You begin to live a life that is out of balance. You no longer live in alignment. When you are out of alignment, life is always a struggle as you “catch up” in areas of neglect and loss, sometimes after great success in areas of focus and gain. As a high-achiever, you have high standards for yourself, in every area of your life. You want to “have it all” and rightly so. I do too. If you want to “perform”, aka live your daily life, in flow with efficiency, productivity and inner ease, you need to continuously create more energy. How? By strengthening , clearing and aligning your energy. Aligning Your Energy What does it mean to “align” your energy? Alignment is a natural extension of balance in your life and in your energy systems. Balance has many meanings and applications, but at the most fundamental level, it refers to the strength and distribution, the activation and connection, of the energy of all organs and systems in your body, in a mutually supportive and sustainable way. Balance also includes the integration of your body, mind and spirit performing as a fine-tuned symphony that is in unity and harmony. In this state of alignment, there is a continuous movement of energy, an open flow of receptivity and responsiveness that is not hindered or stagnated. It then becomes easy to discern and deflect external stressors. When you are in alignment, you create abundant, stable energy and a strong center from which you connect with your essence. “Divine Alignment, Is Diving Timing” When you are in alignment, you begin to master your inner power and manifest your best life in a flow and inner ease which releases resistance and stress. You create more space. You expand your essence, your power. With more space, aka “the nothingness from which all is created”, you can “breathe”, “center” and “receive”. In so doing, you allow opportunities to appear in perfect timing, opportunities that are aligned with who you are and what you want. By aligning your energy, you manifest in divine timing. Have you ever woken up in the morning feeling light and grounded, mentally clear, emotionally balanced, physically vital and completely positive and optimistic about your day and your life? I have experienced these moments even in the midst of major turmoil, loss and crisis. It always strikes me how truly amazing it is to feel so fully alive, connected and empowered, to not carry the experiences of life as a heavy weight, as a burden of resistance and drain, and to feel completely satisfied and fulfilled about how I am living and the choices I am making. When I am aligned, I have no doubt and regrets; I am fully present, clear and strong in my vision. When I am aligned, I create abundance in every aspect of my life; I live from my essence, my truth, the center of my power. 6 Ways To Align Your Energy Here are six ways to align your energy: Yoga: Yoga is an ancient healing art that most often uses the physical body to align internal energy, creating an integrated flow of energy that unites body, mind and spirit. There are many styles of yoga practice. Choose one that is best for you. Breathing: Breathing is the great unifier and balancer. You have to breathe to survive. When you begin to breathe consciously, you activate and align your energy. Meditation: Meditation is an approach to focusing the mind to help release stress and calm and unify the mind and body. There are many approaches to meditation. All meditation helps to align your energy. Lifestyle: Create a healthy rhythm and balance between your professional and personal activities. Bring your essence, truth, power to everything you do. This full engagement of living creates a flow of energy that strengthens throughout the day and aligns your energy, so you don’t need “recovery” time “after work”. In living your passion in everything you do, you live in alignment and will create more energy throughout the day, every day. When you have more energy, your entire life becomes easier and more productive and you live in a permanent state of high-performance wellness. Holistic Coaching : Align Your Vision With Your Truth Strengthen your power by cultivating a deeper connection with your inner knowing and wisdom. Release your intellect. Expand your awareness. Align your vision with who you truly are. Some questions to ask yourself: Do my beliefs, actions and mission align with the truth of who I am? Am I able to let go of mental control and feel safe in a flow of energy and intuition? What is the feeling within me that is still not satisfied? What do I really want and value the most? What are my priorities? Are they creating the life I want? What am I truly seeking? Am I being honest with myself, in all areas of my life? Learn My Capacity Principle ™ Of Conscious Leadership and Success : “Know Your Limit and Live Within It” is a powerful mantra that I have shared with high achieving clients for 25 years. When you align your energy, you create more energy and minimize the risk of living beyond your capacity and getting burned out, exhausted and sick. Aligning your energy is “next level” high performance. It is High Performance Wellness that elevates you above drama, distraction and drain. It grounds you in the power of your essence with the inner knowing of who you are. Aligning your energy supports you in creating true freedom and security, in becoming a great conscious leader of your life and a great conscious leader of the world. When you align your energy, you live with abundance, ease and confidence in every area of your life. By creating more energy, with strength, clarity and alignment, you can manage your energy and stress and no longer battle against burnout. By creating more energy, you evolve into living a Centered, Connected and Conscious™ Life. Join me for my next column where I offer more valuable advice on “ Burnout and Stress: How to Create More Energy, Time and Health”™ To learn how to avoid burnout, and manage your energy and stress, get my Free EBook “ 10 Tools To Survive and Thrive In Uncertain Times ” Connect with Lidia Kuleshnyk here. Follow me on Facebook, Instagram, Linkedin , or visit my websi te . Read more from Lidia! Lidia Kuleshnyk, Executive Contributor Brainz Magazine Lidia Kuleshnyk is a High-Performance Wellness Coach, 3X Best Selling Author, and Founder of AponaHealing.com. Lidia helps overworked, stressed-out, high-achieving men and women master their inner power, manage their energy and stress, and create their highest state of health. As a Renaissance Woman and Thought Leader, Lidia offers pathways for every stage of personal development to help you reclaim your sovereignty and live a Centered, Connected, Conscious™ Life. To Learn More and Connect with Lidia: www.AponaHealing.com

Written by: Jill Yeiter, 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. You want to create healthy, sustainable habits but you rarely have success. You know one-off attempts at impacting your well-being are not the solution. This article can be helpful if you’d like a few ideas on how to create sustainable habits that serve you now and in the future. A bit of background… I’m a Wellness Coach with a Bachelor’s in Lifestyle Management and over a decade of experience helping people feel better in their bodies. One aspect of the help I provide includes assisting clients to build sustainable habits that are both intentional and flexible. Habits are essential to long-term success in so many areas of our lives but are rarely sustainable when approached from an all-or-nothing paradigm. Why do we value habits? Habits are much easier to sustain and lead to much better results than one-off occurrences, they reduce decision fatigue, and they create helpful feedback loops. Once established, habits feel supportive and create a sense of ease and ritual in our days. Tip 1: Be Intentional but Flexible I believe most successful things in life, including nurturing our health, happen in shades of grey rather than black and white. The black-and-white paradigm is aligned with an all-or-nothing approach, which is really harmful when attempting behavior change for the purpose of creating healthier habits. Whereas, the shades of grey paradigm is aligned with both intentionality and flexibility. Intentionality is grounded in the things we can control such as planning, organizing, directing our attention, taking action, etc. The flexibility allows for what we can’t control and provides a way for us to feel successful rather than defeated when we honor necessary adjustments. For example, perhaps you had a goal to get more physical activity this past year. Maybe you even had a very specific action plan that you were initially able to execute to the point of it becoming a habit. All of this required a great deal of intentionality. You then became ill which affected your energy, you got behind at work, and you simply could not keep up with the original plan. In black-and-white mode, you get frustrated and feel like a failure, in shades-of-grey mode, you recognize it as an opportunity to respect what’s actually going on and be flexible. You recognize that rest needs prioritization on the physical activity continuum for now and then because you are present with your reality, you also recognize when your energy shifts and you need a little bit of movement until you are eventually able to resume your regular exercise routine. If you continue to stay present, at some point you will notice your routine becomes mundane and you will need to be both intentional and flexible again. This is likely the case for most areas of your life, there’s a meandering, an ebb and flow, but what’s most important is to notice when you get away from yourself and gently find your way back. Tip 2: Define Success on Your Own Terms What might it look like if you made a values-based decision and lined up with it in each area of your well-being? What would success look like to you and your unique situation if you honor both intentionality and flexibility? What are the signs you need to be more consistent? What are the signs you need to allow for new energy and experiences to enter the scene? Tip 3: Use a Simple Habit Tracker A simple habit tracker in a bullet journal can be a helpful tool to create a visual reminder of what needs your attention. You can list the days of the month down and your identified habits across the top. If you have identifieda desired habit of connecting with nature daily and you notice your mood slipping and a correlation with missed days in nature it can provide helpful feedback. All You Need to Know Habits lead to much better success than one-off occurrences. Being both intentional and flexible is important for sustainability. Taking the time to create values-based habits is important for success. Using a simple habit tracker tool can provide valuable visual insights. Call To Action If you’d like help, I’m a Wellness Coach and can be reached here. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Jill! Jill Yeiter, Executive Contributor Brainz Magazine Jill Yeiter is a Wellness Coach with a Bachelor's in Lifestyle management and two decades of experience helping others improve their health. She has expertise in Workplace Wellness, Pilates, Intuitive Eating, and more. She currently runs an online business, Heal With Jill, and offers a variety of free resources in addition to her paid coaching services.

Written by: Suzanne Lieurance, 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. Here’s a tip that helps me (and the other writers I coach) be more productive. It’s simple – Just know what you need to do before you sit down to do it. That might be a bit confusing. But all it means is, plan ahead. Then, when it’s time to take action, all you have to do is take the action you planned to take. Here’s an example. Once I was coaching a client who wanted to get 12 queries and submissions out within the coming month. Rather than just write “send out 12 queries and submissions” on her marketing plan for the coming month, we made a list of 12 topics she could write either queries or articles about, along with each market she intended to send these queries or submissions to. Next, we used a calendar page – a big one for just a single month – and transferred each of these query or article topics to a date(s) on that calendar. That way, at a glance, she knew the topics she’d be writing about in the coming month, the markets or businesses she’d be submitting them to, and the dates she’d need to get each of her queries or articles started and completed. Believe me, the month was so much easier – and faster – for her to get 12 submissions out there when she already knew all this information. She didn’t need to spend a single minute of her actual writing time that month figuring out what to query about or who to submit a query to. She also didn’t have to spend precious writing time scheduling these queries or articles. As you prepare your marketing plan for the next week – or the next month – be sure to plan your actions ahead in as much detail as possible. That way, once you sit down to write, you’ll know exactly what you’ll be writing about, and you can get started writing it immediately. Another Tip: If you aren’t working with a coach to create your marketing plan, do your planning for the coming week on Sunday evenings or Monday mornings, if possible. Also, learn these 6 common mistakes to avoid when starting a freelance writing career. And for more writing tips delivered to your e-mailbox every weekday morning, get your free subscription to The Morning Nudge now at www.morningnudge.com. suzanne@writebythesea.com www.writebythesea.com Follow me on Facebook, LinkedIn, and visit my website for more info! Read more from Suzanne! Suzanne Lieurance, Executive Contributor Brainz Magazine Suzanne Lieurance is an award-winning author, freelance writer, ghost writer, writing coach, speaker, online content creator, and CEO of WritebytheSea.com. She has written over 40 published books and her articles and stories have appeared in various magazines, newsletters, and newspapers, such as Family Fun, Instructor, New Moon for Girls, KC Weddings, The Journal of Reading, and Children’s Writer to name a few. Her mission as a coach is to help those with a passion for writing become the writers they’ve always wanted to be.

Written by: Rolande S. Sumner, 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. Are you a coach looking to attract more paid coaching opportunities from commercial and government clients? Then earning an ICF credential may be the answer. With International Coaching Federation (ICF) training and credentials, you can benefit from its Gold Standards in coaching, including core competencies, best practices, and ethical standards. Here are five reasons why commercial and government clients prefer ICF-credentialed coaches. The ICF sets the “Gold Standard for Coaching.” Since its founding in 1995, the International Coaching Federation (ICF) has been dedicated to establishing a strong professional standard of ethics and training within the coaching industry. With its rigorous credentialing standards, ICF-accredited training programs, and strict enforcement of its ethical code, ICF has set the gold standard for the coaching profession. To demonstrate their mastery of the craft, coaches who have earned an ICF coaching credential must pass through a lengthy and thorough process of examination, evaluation, and accreditation. This ensures that those who have achieved a credentialed status have a comprehensive understanding of the skills and techniques necessary for successful coaching. Additionally, ICF-credentialed coaches must maintain professional liability insurance, complete continuing education units, and adhere to a strict code of ethics. All of this creates a strong sense of trust and credibility in ICF credentialed coaches among clients, both commercial and government. ICF Credentialed Coaches Must adhere to a strict code of ethics. To become an ICF Credentialed Coach, the training requirements are rigorous, and the credentialing is detailed and time-consuming. But all of this work is worth it because ICF highly values ethical training. They invest a great deal of time and resources into teaching their coaches the ethical standards they must follow and providing tools and resources to help them maintain these standards. The Code of Ethics that ICF Credentialed Coaches must adhere to covers multiple aspects of their coaching practice, such as protecting client confidentiality, maintaining high professional integrity, and providing unbiased advice and guidance. Additionally, if any ethical complaints are made against an ICF Credentialed Coach, they are investigated to ensure that they are following the ethical guidelines set forth by ICF. These ethical standards ensure that ICF Credentialed Coaches always conduct themselves with the highest level of integrity, which is why so many commercial and government clients prefer them over non-credentialed coaches. ICF Credentialed Coaches are required to complete continuing education units. Coaches credentialed through the International Coaching Federation (ICF) must maintain 40 hours of new continuing coach education units (CCEU) per renewal and upgrade. These CCEUs aim to ensure that ICF-credentialed coaches maintain the highest standards of knowledge and ethical practice in their profession. The CCEUs are focused on core competencies and ethics, as well as "Resource Development is any learning that falls outside of the ICF Core Competencies, but still contributes to a coach's professional development (e.g., personal development, coaching tools or personality and productivity assessments, business building, etc.)", (International Coaching Federation, n.d.) To earn an ICF coaching credential, coaches must complete an accredited training program, adhere to a strict code of ethics, and commit to ongoing education and training. Continuing education units allow ICF credentialed coaches to demonstrate their commitment to professional development and remain current with best practices. With the help of ICF-accredited training programs, coaches can continue their growth and success by pursuing advanced credentials and becoming recognized experts in the coaching field. ICF Credentialed Coaches must maintain liability insurance. One of the primary reasons why commercial and government clients prefer ICF-credentialed coaches is that they must maintain liability insurance. Liability insurance helps protect both the client and the coach from any liabilities incurred on the job. The International Coaching Federation (ICF) offers affordable insurance for its coaching credential holders, ensuring their clients are always protected. Earning an ICF credential requires taking part in an accredited training program, which provides coaches with a foundation of knowledge and best practices. This accreditation also enables coaches to take advantage of independent contracting opportunities, allowing them to work as independent business owners. With the help of ICF-approved liability insurance, ICF-credentialed coaches can assure their clients that they are fully covered in case of any incident. The ICF Brand is Trusted Worldwide. The International Coaching Federation (ICF) is a globally recognized accreditation body that sets the standards for the coaching profession. Established in 1995, the ICF has grown to include more than 25,000 members in over 135 countries. Training, resources, exams, and more are available in 10 languages, including English, Simplified Chinese, French, and Spanish. Getting ICF credentialed is a must for independent contractors looking to become professional coaches. ICF coaching credentials demonstrate that the coach has taken an accredited training program and is knowledgeable and experienced in coaching. Obtaining a coaching credential from the ICF provides coaches with increased job security and opens the door to more independent contracting opportunities. The ICF brand is trusted worldwide as a leader in professional coaching, setting the highest standards for ethical and practical practice. With their commitment to ongoing education and development, ICF-credentialed coaches will continue impacting the coaching world. How My ICF Credential Attracts Clients. An International Coaching Federation (ICF) credential is valuable for attracting more paid coaching opportunities. As an Associate Certified Coach (ACC), I have found that potential clients often seek out ICF-credentialed coaches due to their trust in the Gold Standard of coaching that the ICF provides. After completing an accredited training program and being accepted into the ICF credentialing process, I am now listed in the ICF credentialed coach directory and on my website, LinkedIn, and other social media platforms. I have been contacted for independent contracting opportunities from primarily commercial entities seeking leadership development and professional development coaching. My ICF credential has enabled me to attract more clients, and I am confident that I adhere to the highest standards of ethics, best practices, and core competencies. The ACC designation has opened new doors for me, increasing earnings estimated at around $25,000. The ICF credential is not only a symbol of excellence for my clients but for myself as well. It is a testament to the hard work, dedication, and commitment that I put in to earn my coaching credential. Any professional looking to expand their business or career should consider taking steps to obtain an ICF credential. Follow me on Facebook, LinkedIn, and visit my website for more info! Read more from Rolande! Rolande S. Sumner, Executive Contributor Brainz Magazine Rolande S. Sumner is a retired US Army veteran and the CEO & Founder of Life After Service Transitional Coaching LLC®. Rolande served her country in the United States Army National Guard from 1995 to 2015. During her career, she was an Administrative Clerk, Heavy Vehicle Operator, and Human Resources Manager. She served as both a traditional National Guard Soldier and as an Active Guard Reserve Soldier. During her military tenure, Rolande received multiple honours: Afghanistan Campaign Medal, NATO Medal, Army Achievement Medal, Army Commendation Medal, Combat Action Badge, and the Army Accommodation Medal.

Written by: David Campbell, 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 my last article, about developing a new frame of reference, the first of four keys was that we should Develop the owner, not the business. The second key follows: Influence at cause not effect Imagine you’re cutting a fine course under sail. The ship is ploughing through the swell, the sound of the bow wave establishing with that constant swoosh, then suddenly, all momentum is lost. There is no sudden jolt or crash. You have just stopped sailing! What is your reaction? Panic? Add more sail? Break out the oars? NO, look to the sails. Observe the ship. Have you run aground? So many possible answers. You don’t just hoist more sail in an attempt to keep going. There are more effective remediations you can employ. Understand why! Understand what is happening and address the cause not the effect. We used to have a saying in the Navy, “Don’t run, it panics the troops” I have no idea where that came from but it is so true. Remaining calm in the midst of upheaval is the source of strength that your crew draws upon. That said, it’s important to have an understanding of the influence that your staff has. Your vitally important staff. They need to be ‘on board’ with what you’re trying to achieve. Have that conversation. Expand the analogy. Get them enthused about goals here. If your business is running along really well and all of a sudden something goes awry, you can pour money down the drain in terms of marketing or increase production. I say Stop! Take a good hard look at what just happened and plan your next move. What you need to do is actually understand why this sudden and frightening loss of momentum occurred. You need to observe and assess. And you need to address the cause, not the effect. There are just so many possibilities. You may be thinking that you don’t have enough sail up, or that the crew is unable to cope with the sail in the current conditions or I’m not protecting my ship against potential invaders, or... or...–there are any number of things you could consider. You feel the ship is slowly falling apart because you’re not maintaining it–the same applies to your business. You know, you’ve felt it like this before. These trepidations hold in terms of business too. If you haven't got the right people on board, you need to ramp up your business so that more people do things with you and for you, and always in the most productive and beneficial way. You can't keep doing everything yourself–unless of course, you’re happy to remain on a small vessel that’s simply trading in coastal waters. Ultimately, you need to ensure that you have enough people on board so that you can actually influence the cause, and not keep promoting the effect. This means you’re not reacting; you're actually responding to what's going on. Do you find yourself always addressing the effect or are you able to focus your efforts on the cause? This is where having a business coach is so helpful. Follow me on Facebook, LinkedIn, and visit my website for more info! Read more from David! David Campbell, Executive Contributor Brainz Magazine David is an exceptionally experienced executive coach. He is an exceptional public speaker who challenges the way organisations and individuals think in relation to business and life. has led reform within a number of organisations and brings a unique understanding of the pressures in both the public and private sectors. He understands the changing requirements and time frames within the business environment and has considerable experience in leading, managing and coaching geographically dispersed (remote) teams. David brings a new insight into the way we think into our success in business to realise exceptional results.

Written by: Marguerite Thibodeaux , 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. Employees can buy gym memberships without an Employee Assistance Program. But they can’t perfect their work-life balance without supportive leadership. Nor can they grow in their career without leader support. Making meaningful connections will be a challenge too, without collaborative cultures spearheaded by leaders. Have you ever taken a step back to check if your leadership style encourages work-life balance? Are you mindful of how your personal life and your work overlap, intertwine and diverge? If not, maybe it’s time to start. Your team notices, even if they don’t mention it. Work-life balance isn’t just about warm and fuzzies. Effective leadership focused on work-life balance yields tangible business results, too: higher retention and engagement . Things You Can Do as a Leader to Encourage Work-Life Balance 1. Lead by Example Your teammates will likely follow suit if they see you walking the talk. It’s harder for your teammates to draw the line between work and personal time if you, as their leader, are also sending emails beyond work hours or while on vacation. Due to your position of power, they might feel like they don’t have a choice but to reply immediately to your messages. To lead by example, strive for clear boundaries about when you are and are not available. Dinner time with the family sacred? Great, you are not available between 5:00 and 8:00 pm and anyone messaging you about work after hours knows they’ll have to wait until 8 pm at the earliest to hear from you. Need to hit the gym over lunch for your sanity? Mental health is an important ingredient to effective leadership. Don’t feel guilty holding this time as sacred on your calendar. Folks will learn that any lunchtime requests will just have to wait an hour or two, and that’s ok. On vacation? As a thoughtful leader, you set up your team for success before turning on your OOTO reply. They can handle anything that comes their way for a few days while you enjoy a book on the beach or that jungle adventure. 2. Reinforce Your Team’s Boundaries As a leader, empower your teammates to do the same by understanding their boundaries and reinforcing them when you see them slip. In your one-on-ones, talk to your teammates about the importance of taking time off. Share your own stories about personal interests and how you balance them with work. Create a safe space where they can talk about their interests and obligations outside work, too. Knowing about your teammates as whole people helps you identify when coaching could help them better balance their work obligations with other activities. For example, need to write an email after hours because you took the afternoon off for your daughter’s recital? Either make it clear in the subject line that this is not an urgent request and can wait until the morning, or use “schedule send” to have it delivered to your teammate when they usually start work in the morning. Coach your team on how to prepare for their personal time off in advance, and help them protect that time once they’re out. For example, get an email from a teammate while they are on vacation? Reply with a simple message: We have your back. Go enjoy your vacation! 3. Ruthlessly Prioritize Sometimes, work gets overwhelming, because murky priorities make everything feel urgent. Set a regular schedule to review goals and track progress against them with your team. This will help you and your teammates prioritize what is truly most important. Done frequently in short standups a couple times a week, these touchpoints can help you easily put out small fires before they balloon into issues requiring overtime and blurred boundaries. 4. Renegotiate Unreasonable Expectations Sometimes, it feels like your team is treading water with no end in sight. When your team cannot reasonably accomplish everything on its plate within working hours, it’s a leader’s responsibility to renegotiate team expectations with senior leadership. Often, this is simply a clarifying conversation similar to ruthlessly prioritizing with your team. With murky priorities, everything seems urgent. If senior leadership insists all the current priorities and timelines are necessary, this is your opportunity as a leader to push on how. Can you pay for additional resources to cover the gap? If overtime is needed, when will you be able to give your team a breather? It is our duty as leaders to model a healthy work-life balance and advocate for our teams. About the Author: Marguerite Thibodeaux is an executive coach and talent management consultant dedicated to changing our relationship with work. Work should be a place where each of us gets to enjoy the challenge of contributing to something bigger than oneself. She focuses on helping leaders at all levels create habits, skills, and environments that empower teams to thrive. Every leader deserves support. F ollow her on LinkedIn for leadership tips and discussions. Check out her website for free leadership resources like a Professional Development Roadmapping Worksheet and Attrition Risk Matrix. Want one-on-one help adapting these strategies to your team? Book a complimentary call with Marguerite. Every leader deserves support. Follow me on LinkedIn , and visit my website for more info! Read more from Marguerite! Marguerite Thibodeaux, Executive Contributor Brainz Magazine Marguerite Thibodeaux, an leadership coach and talent management consultant, helps leaders and organizations bring the best out of people with courage, compassion, and clarity. After building development programs and leading a talent transformation at a Fortune 100, she became increasingly aware that not all leaders had access to a Fortune 100 Learning & Development team. To do something about that, she started Magnanimous Leadership, a leadership coaching and consulting firm that's on a mission to make resources and support available to every leader.

Written by: Gail Kauranen Jones, 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 was at a LinkedIn training recently when someone in the room asked about whether we should delete dates on our profiles about our previous work experience. This person feared, by disclosing those earlier time periods of his career, someone may not want to hire him for being older. My friend and coaching colleague with whom I attended the event shouted out: “Reframe that. Age is wisdom.” She then asked, “Would you want to work for someone who does not value that?” The LinkedIn trainer agreed, as did many others at the presentation. On the wisdom that comes with age: Thinking more deeply about that exchange on age at the LinkedIn presentation, where half the room appeared to be over 50 years old, I opted to share with you today thoughts I wrote about turning 65 this past summer. “Today you are you! That is truer than true! There is no one alive who is you-er than you.” ‒ Dr. Seuss AGE is NOT “just a number” (contrary to what people kept telling me). It’s a plethora of feelings—from the joy and gratitude of living fully into a sixth decade and beyond, to the weight of carrying silent sorrows that, if shared, may not be received with the compassion, kindness, and empathy they deserve. It’s a richer appreciation for each moment, and with greater wisdom, choosing which thoughts, beliefs and perceptions are allowed to take up space in our hearts and minds. It’s the shock of getting a Medicare card, not realizing time passed so quickly, when you still feel like you're 40, and can hike more miles now than you could in your youth. It’s a mark of triumphs in overcoming challenges and curveballs, from a scary health challenge as noted in a book I wrote, to losses, including the death of loved ones. The pain can be equally deep from the emotional absence of, or physical distance from, those we care for deeply—as anyone with a less-than-perfect family knows. It’s a celebration of making dreams come alive and having the tenacity to keep taking baby steps towards our “callings” or ways to live an inspired life—hopefully making the world a better place with our unique contributions, large or small. It’s taking the time, through conversation, to build true friendships beyond our social media images and not base our worth on who “likes,” avoids, or forgets us here. It’s forgiving over and over again others and ourselves—and learning the “art of repair” so doors can stay open when relationships are tested. It’s learning to replace judgment with curiosity —honoring the people and opportunities before us. By setting aside our own limited perceptions, we can stop falsely projecting onto others our own “stuff.” It’s living from that open heart, with discernment of what feels right (and our body wisely gives us signals—don’t ignore that pit in the stomach when something feels off, or the beautiful contrast of a sweet fluttering of the heart). It’s knowing that we are here to grow, and that we never reach an end point when we have it all together. The imperfections are sometimes what bond us, as we acknowledge the humanness of one another. It’s seeing beyond current circumstances, whether they are good or bad, and knowing that beneath them all, we are LOVE. Turning 65 makes me want to extend that love even more, in deep, rich, and meaningful ways. Be an age-smart employer Still, ageism is real—ask any recruiter, or an older entrepreneur who had to create a business because no one would hire him or her. It’s time, actually long overdue, to change the perception of age in the workplace. Here’s are the top ten advantages, with several specific examples within the articles, of hiring “older workers” from Columbia University’s Public Health page/site. They are skilled and experienced. They stay in jobs longer and take fewer days off. They have a strong work ethic. They retain a knowledge and networks. The perceived technology gap can be overcome. Older workers prove that the best teams are multigenerational. Older workers play a critical role in training the next generation. They provide customers with consistency and personal attention. Older workers attract more business. Older workers are part of the business brand. And if you need further inspiration about those succeeding at older ages, look at: Louise Hay, motivational author, who founded Hay House Publishing (the largest publisher of self-help books, events ,and courses) when she was 60 years old. She also started ballroom dancing at 70 and started painting at a children’s art class at 80—later winning awards for her paintings at the San Diego County Fair. Ray Croc, “A late bloomer who made the McDonalds’s the world’s largest burger chain,” as cited in Time Magazine. Croc was 52 when he opened his first franchise, after paying his dues as a salesman for 34 years. Judi Dench (although acting since the late 50s) rose to prominence with her role as M in the James Bond series, beginning with Goldeneye in 1995 at age 61. She later won an Academy Award for “best supporting actress” for her role in Queen Elizabeth 1 in Shakespeare in Love, and later six other Oscar nominations for her role in the Bond films. It's a new world From lessons of the Great Resignation/Quiet Quit to challenges of the hybrid workplace, the ways of engaging and succeeding in the workplace are changing. Let’s take a step UP (pun intended) with age and value wisdom over date-of-birth. Follow me on Facebook, LinkedIn, Instagram, Twitter, or YouTube, or visit my website for more information. Read more from Gail! Gail Kauranen Jones, Executive Contributor Brainz Magazine Gail Kauranen Jones (known as “Coach Gail Jones”) is an intuitive coach, gifted wordsmith and inspiring teacher who has been leading clients through transformation for more than twenty years. She also is an Honoree of Brainz Magazine’s prestigious CREA global award given to creative entrepreneurs making a difference in the field of mental health She is the author of two books, Cancer as a Love Story: Developing the Mindset for Living, and To Hell and Back… Healing Your Way through Transition. Passionate to get to the root causes of blocks that hold clients back and then help them create empowering new beliefs to move forward, Gail delved deep after going through her own journey of healing from breast cancer. She learned some profound ways to optimize health and well-being including claiming one’s worthiness to live and thrive. Gail trained with world-renowned neuroscientists in guiding clients to rewire the brain for new levels of personal and professional success. She has been hired to train several hundred HeartMath coaches globally on her worthiness platform, with her signature presentation, “The journey to the heart of worthiness.” Gail has appeared as a guest “worthiness coach” nationally in the US on CBS TV’s Emmy award-winning talk show The Doctors, on Sirius XM Radio, and in Maria Shriver’s Sunday Paper. With an additional certification as a high self-esteem coach for parents, educators and children, Gail plans to expand her worthiness platform to youth. She hosts her own podcast, “Claim Your Worthiness: Intimate Conversations with Gail Jones,” which features national thought leaders and handpicked experts and others who have transformed their lives to serve.

Written by: Beth Kuberka When it comes time to decide where to live out your golden years, consider the scenery. More than 30 million Baby Boomers are retired. The growing number of retirees is putting into focus the choices and challenges when it comes to choosing where to retire. Seniors today are prioritizing finding somewhere that will be fulfilling physically, socially and emotionally. But retirement doesn’t look like it used to. It’s now a time of life when Americans report having the greatest amount of fun. According to a study by Age Wave, 88% of people no longer see retirement as the end, and rather a new beginning. It’s one reason for the growing trend of retirement communities with an outdoorsy twist. It’s a trend that will not only make your latter years more fun, but also healthier for your body and your mind. Tellico Village, an active adult living community right outside the Great Smoky Mountains National Park, recently surveyed more than 2,300 residents about what they value most. Topping the list is the scenery. Respondents overwhelmingly feel that natural beauty enhances their property values and would support more walking/hiking trails and park space. Fighting the Blues It’s well-documented the COVID pandemic caused more anxiety, depression and isolation than ever before. A 2020 study by the AARP Foundation found two-thirds of adults say they are experiencing social isolation and say their anxiety levels have increased during the pandemic. Feeling sad and lonely can have a big impact on your overall well-being. According to the Centers for Disease Control “Social isolation significantly increased a person’s risk of premature death from all causes, a risk that may rival those of smoking, obesity, and physical inactivity.” Chronic stress will also take a toll on the body. Stress hormones are believed to boost inflammation in the body and can contribute to brain shrinkage, so finding a place where you can relax and unwind is key to living a longer, happier life. One of the best ways to relieve stress, and be healthier all-around, is exercise. Walking just 30 minutes a day helps your brain and your body. According to health.gov, physical activity can reduce depression and anxiety, lower blood pressure and help with sleep. It can also help to prevent eight types of cancer, dementia and Alzheimer’s disease, as well as heart disease and stroke. For older adults, physical activity can also help reduce osteoarthritis pain and prevent injuries from falling. More retiring Americans are looking for a place that helps them relax mentally, and get moving physically, which is why millions of retiring Americans are seeking out more serene surroundings. A recent Gallup poll shows, close to half of Americans would rather live in a town or rural area rather than a city or suburb. 4 Reasons to prioritize nature The National Park Service lists reasons why being out in nature is good for you: Smarter NPS says just 20 minutes in nature improves concentration, cognitive function and memory. Stronger The park service boasts that exercising in nature is better for you than exercising indoors. Healthier A walk in nature can improve heart health, circulation and lower cholesterol, blood glucose, blood pressure and inflammation. Multiple studies show interacting with nature can prevent diseases like dementia. Happier Experts also say nature improves mood, self-esteem and relaxation; and reduces anxiety, depression and stress. A recent study shows that living in or near green spaces increased the lifespan of women, and seeing more greenery may also boost mental health. For more evidence on how good views are good for your health, visit the NPS Healthy Parks Healthy People Resources. Retirement with a view It’s no surprise Baby Boomers are choosing outdoor-centric communities for retirement. According to a recent Pardee Homes study, trails for walking and biking are on the “must-have” amenities for 55-years-old and up buyers, which is also reflected in the Tellico Village survey. More retirees are flocking to places like The Blue Ridge Mountains of North Georgia, western mountain ranges of Colorado and Arizona, and The Appalachian Mountains in North Carolina and Tennessee. In fact, Tennessee is consistently ranked among top retirement states in a Bankrate.com study, for its climate and economic advantages. Tennessee is also touted for its scenery—with mountains, rolling hills and lakes. Mountain communities across the country are meeting the need to pair convenience with tranquility and tap into the natural beauty. These communities are providing a retirement experience that encourages mental relaxation, with an active lifestyle. These types of communities offer more than just a house. They offer a gateway to the outdoors; a view paired with dozens of miles of walking trails to keep you active. This type of nature-inclusive living could increase your happiness, and your life. About the author: Beth Kuberka is the marketing director of Tellico Village, a planned active adult community in Tennessee. She oversees all communications, marketing, sales and first impression initiatives for the village. She has nearly 20 years of experience in planned senior community marketing. She spent 8 years at Rarity Bay, working her way up to marketing director before joining Tellico Village in 2012. Kuberka has extensive knowledge of the workings of senior living communities. She has developed several programs, and currently manages an alliance of 88 village-based businesses. She earned a Bachelor in Informational Science from the University of Tennessee in 2004 with a focus on advertising and business marketing.

Written by: Susie Briscoe, 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. Resilient people recover quickly from setbacks and don’t allow difficulties to hinder their success. How does a person become resilient? Can you build your resiliency? Can you use resiliency to grow and succeed? Psychologists have determined that resiliency is a skill you can learn. And once you learn what you need to be resilient, you can also improve and grow your expertise. I’m sharing this with you from a position of knowing – in the last 8 years alone I’ve been hit with one thing after another, as I’m sure so many of you reading have as well. 2015 – Stresses of moving house alongside husband’s failing health 2016 – Coping and dealing with the illness and finally the death of my husband of 46 years and being together since 1968 2017 – Dealing with the emotional fall out of my daughter’s unexpected divorce and the resulting turmoil 2018 – Adding onto all the above, which did not disappear but built upon each following year, by my teenage grandson fulfilling his job description of being exceptionally difficult, and finding a new school for him, which ended with him boarding for the first time, just coming up to his first important public exams 2019 – Getting a handle on all the above and deciding to move forward with strength 2020 – Enjoying the spoils of isolation by being in lockdown for the first time in the history of the modern world because of COVID-19 2021 – Continuing with lockdown with increasing difficulty due to the isolation it brought 2022 – Overcoming the trials and tribulations of all the above and starting another business alongside my existing one 2023 – Signing up to do a BA (Hons) Arts & Humanities with Philosophy at the age of seventy-five whilst continuing with my Coaching & Mentoring business and in building my health business by being a brand partner with LifeWave. From all the above, commonly known as life happening in real terms, or life’s rich tapestry, and being a widow of a certain age, I continue to stand strong and absolutely love sharing my way forward for people who have all kinds of difficulties in the wonderful world we call living in the global village. 5 Characteristics of Resilient People Resiliency is a character trait that is undoubtedly one of the strongest predictors for success in life. Being able to keep pushing forward in the face of adversity is necessary for anyone seeking to go above and beyond the status quo. Unfortunately, too many people lack the resilience needed to go out and get what their hearts truly desire and end up settling for less. There are several common traits shared by resilient individuals. The way these traits manifest themselves on an individual basis is always unique to the individual’s interests, talents and specific goals. In this article, we will analyse 5 characteristics that are attributed to resilient people. Being Able To Accept Delayed Gratification Resilient people are able to understand that most of the time, taking the easy way around an obstacle result in a less optimal end result. Being able to avoid temporary pleasure and satisfaction and instead keep the long-term goal in mind is a mandatory part of accomplishing remarkable things in life. For the most part, anything truly worthwhile involves a lot of sacrifice and hard work on the front end. Along the way, there will always be plenty of opportunities to throw in the towel and settle for good instead of great. The resilient person is great at prolonging gratification during difficult times and not allowing themselves to compromise what they are truly passionate about. Able To Perform Outside Of Comfort Zones As human beings, we have an inherent nature to seek comfort. Because of this, we have a strong tendency to surround ourselves in a bubble of comfort in every aspect of life. While this comfort zone is safe and familiar, it is a sure-fire way to plateau success and achievement. Stepping outside of these comfort zones is all but impossible for most people. These self-imposed boundaries are often reinforced for long periods of time. What makes resilient people so unique is their ability to shed the fear of change and the unknown, venturing out into unchartered territories in their life in search of something more. High Sense Of Self-Worth An unavoidable part of the process of achieving big things is negative feedback and criticism from the people around us. Given that the majority of people have decided what they can and cannot do, they try to place the same limitations on everyone else. On the path to achievement, this criticism tends to continue all the way to success, where these voices of negativity suddenly begin to sing your praises. Resilient people are able to overcome this negativity through all the obstacles and setbacks by maintaining a strong sense of self-worth. By believing in themselves when nobody else does, they are able to accomplish what no one else will. Ability To Fail Forward Too many people see failure as the end of the road, the mission failed, and game over. When faced with temporary defeat, they throw in the tail. What these types of individuals fail to realize is that failure is a necessary part of the achievement. The resilient person is always able to see failure for what it is; a lesson to be used for success on the next go around. When they fail, the use the lesson to fail BETTER the next time. Over time, these failures allow them to inch closer and closer to their goals. Great At Seeing The Bigger Picture Setting remarkable long-term goals while being short-sighted are two things that cannot coexist. The path to excellence and high achievement is a long and winding road full of obstacles and shortcomings. Without the ability to maintain a clear picture of the finish line, giving up prematurely is all but guaranteed. Resilience: The Cornerstone of Your Personal Power Do you remember when you were a child, and a bully called you a name or made fun of you? If you answered “I am rubber, and you are glue. What you say bounces off of me and sticks to you,” your answer personified how resilience is the cornerstone of personal power. Resilience, or the ability to bounce back from difficulties, is the basis for creating your own personal space, view, and power. Your personal power depends on how resilient you are. Life coaches teach that building resilience grows your personal power to cope with challenges and obstacles. Psychologists have studied the link between resilience and personal power. They’ve determined that these key aspects of resilience help support personal power: Focusing on the Present Supports Faith in Yourself Learning from Your Failures Supports Self-Acceptance Positive Thinking Supports Courage in Your Principles Stress Management Supports Being Yourself Changed Perspective Supports Choosing Your Response Focusing on the Present Supports Faith in Yourself Resilience requires focusing on the present. You can’t be resilient if you distract yourself from your goals by worrying about the past or future. Learning to focus on the present supports your personal power by understanding and giving you faith in yourself. Since you can’t change the past, you need to focus on what you can do now to improve your future. Believing that you have the power to shape your future shows your personal control. Learning from Your Failures Supports Self-Acceptance Instead of blaming others, resilient people understand how they contributed to a failure. Resilient people are willing to examine their life and look for ways to overcome difficulties. They use mistakes as opportunities to gain experience and grow. Acknowledging your role in failure also allows you to own your part in success. Self-acceptance means you have worked hard to understand yourself, including your strengths and weaknesses. When you learn from your failures, you build the self-awareness that leads to self-acceptance. Because you accept yourself, your personal power is built on your resilience to life’s obstacles. Positive Thinking Supports Courage in Your Principles Even when dreadful things happen, resilient people think positively by looking for ways to resolve and overcome obstacles. They don’t let others define their opinions or principles. Because resilient people stay focused on positive outcomes, they aren’t easily swayed by the negative views of others. When you think positively, your principles are based on knowing you can and will succeed. Your belief in yourself creates personal power. Stress Management Supports Being Yourself Resilient people experience stressful situations in life. Instead of letting stress overwhelm them, they have learned to manage their lives to work through stress. Resilient people understand that not everything that causes stress is horrible or never-ending. Stress can be a motivator and teacher too. Knowing how to process stress and work through it supports your personal power and being yourself. Because resilient person doesn’t allow others’ expectations of them to cause stress, they are free to be who they are. In fact, being true to yourself often causes less stress once you learn to feel comfortable with your opinions and principles. Being yourself builds your personal power and allows you to take the time needed to recharge, grow, and achieve. Changed Perspective Supports Choosing Your Response Personal power isn’t about control over others. Personal power is control over yourself. Resilient people’s positive perspective of learning, growing, and living in the present supports the ability to choose the best response to any situation. Choosing your personal response without interference from negative forces is the definition of personal power. It’s impossible to build and maintain personal power without resilience. As the cornerstone of personal power, resilience provides the skills of focusing on the present, learning and growth, positive thinking, and stress management. These skills change your perspective and support your personal power by helping you choose your response despite outside influences by building faith in yourself and your principles, self-acceptance, and the courage to be yourself and choose your best outcome. Stress Management Supports Being Yourself Resilient people experience stressful situations in life. Instead of letting stress overwhelm them, they have learned to manage their lives to work through stress. Resilient people understand that not everything that causes stress is horrible or never-ending. Stress can be a motivator and teacher too. Knowing how to process stress and work through it supports your personal power and being yourself. Because a resilient person doesn’t allow others’ expectations of them to cause stress, they are free to be who they are. In fact, being true to yourself often causes less stress once you learn to feel comfortable with your opinions and principles. Being yourself builds your personal power and allows you to take the time needed to recharge, grow, and achieve. Changed Perspective Supports Choosing Your Response Personal power isn’t about control over others. Personal power is control over yourself. Resilient people’s positive perspective of learning, growing, and living in the present supports the ability to choose the best response to any situation. Choosing your personal response without interference from negative forces is the definition of personal power. It’s impossible to build and maintain personal power without resilience. As the cornerstone of personal power, resilience provides the skills of focusing on the present, learning and growth, positive thinking, and stress management. These skills change your perspective and support your personal power by helping you choose your response despite outside influences by building faith in yourself and your principles, self-acceptance, and the courage to be yourself and chose your best outcome. Yes, You Can Build Your Resiliency and Grow from it Resiliency requires a commitment to improving yourself. Specific actions and skills are needed to become and stay resilient. Researchers have identified the following ways you can build and grow resiliency: Take Responsibility See Change as an Opportunity Have Goals Learn from Success and Failure Get Support Take Action Be Optimistic Have Patience Take Responsibility Resilient people understand that they can control their actions and reaction, but not the actions and reactions of others. To be resilient, you need to take responsibility for how you manage and conduct yourself. Blaming others for your mistakes makes you weak. Taking responsibility for yourself makes you strong and focuses your control on yourself. See Change as an Opportunity Is change good or bad? To build resiliency, you need to answer that question by knowing that change is an opportunity for both good and bad. When a person sees change as being forced on them, they lose their control of the situation. Resilience requires a different approach. Resilient people see change as an opportunity to gain experience and grow. Have Goals You can’t learn to recover from setbacks if you don’t have goals. Otherwise, you may spend your life reacting to things that don’t improve your experiences or help you reach your goals. Having goals helps you focus, avoid distractions, and stay committed, making you more resilient. Learn from Success and Failure Resiliency is a skill that comes partly from the knowledge you gain with each success and failure. When you accept your responsibility for your actions, your successes and failures depend on you. Each time you succeed, you learn ways to improve your life. This helps you grow and achieve more. When you fail, instead of belittling yourself, use your failure as an opportunity to discard what doesn’t work and learn new ones to overcome obstacles. Get Support Life has many challenges. Getting support from others helps you overcome life’s challenges and be resilient when faced with difficulty. Seeking others out for knowledge, through education and mentoring, helps build your resilience. Knowing you have trusted friends and family can help motivate you and keep you focused on your goals. Take Action Resilient people don’t give up. They find ways to achieve their goals despite setbacks and difficulties. Resiliency requires action to create the opportunity to learn and grow. Allowing your circumstances to dictate your responses isn’t action. Action involves trying new things and making the changes necessary to succeed. Be Optimistic Realistic optimism is necessary for resiliency. Overly optimistic people don’t adjust their plan when they need to make changes to reach a goal. Pessimistic people rarely stay committed to their goals because they don’t believe they can achieve them. Realistic optimism is required to be resilient when obstacles arise. Have Patience Building resiliency involves allowing yourself the time needed to reach your goals. Long-term goals, like finishing your education, losing weight, or buying a house take time to achieve. Patience allows you to stay focused on your goals even when you make mistakes or need more time to meet them. The resiliency you build with patience can help you in your life, relationship, and professional goals. Yes, you can build resiliency. By focusing on the skills, you need to develop to become resilient, you can grow as a person and improve your life. The Connection Between Self-control and Resilience Self-control is crucial to coping with life’s challenges and being a resilient person. No matter what the circumstances are, a person can only control their actions and reactions to a situation. How you act and react to life’s obstacles builds your resilience, and those actions and reactions are based on the level of self-control you have. Resilient Self-Control Actions Psychologists have identified the positive coping skills a person needs to be resilient. When life is difficult, resilient people take action to improve their situation. They know they need to control their: Plans Goals Health Patience Making plans is a positive coping skill that allows you to take control of your success. Self-control builds when you commit to your plans. People who work toward their goals cope with obstacles by growing, adapting, and staying focused on their goals. The self-control needed to carry out a plan builds resilience against difficulties and distractions. Resilient people also have goals. Instead of allowing life’s challenges to overwhelm them and struggling with negative outcomes, resilient people have goals that they work to achieve. They recover from setbacks because they are focused on and committed to their goals. People without goals often find themselves without a clear direction because they don’t have the self-control to work toward their success. Physical health is essential to resilience because it provides a positive way to cope with stress. Exercise, a healthy diet, and getting enough sleep all to contribute to good health. A healthy lifestyle requires self-control. You need to have the self-control to stick to an exercise plan, commit to healthy eating, and find time for adequate rest. Because a resilient person has self-control, they understand that reaching their goals can take time. It can be hard to wait for the gratification of achieving your goals, but self-control allows you to stay focused and follow your plan despite distractions or the immediate pleasure doing something else. Being patient makes you more resilient when you face obstacles because you know it may take time to overcome them. Resilient Self-Control Reactions When faced with a challenge or a situation you don’t like, being resilient also involves how you react to those stresses. Life coaches teach that your reactions are under your control. Learning how to respond positively includes: Self-esteem Avoiding Overreaction Facing Problems Humor Self-esteem is essential to resilience. People who believe that the world is against them, and that others are always trying to hurt them do not have the resilience to cope well with life’s challenges. Self-esteem requires self-control by not reacting poorly to situations that aren’t ideal. Instead, resilient people use their goals and plan to work through difficulties and don’t let their self-esteem suffer from others’ opinions. When a resilient person fails, they understand they have control over making changes and trying again to reach their goal. They don’t blame their failure on outside forces and think they can’t make the changes needed to achieve. Self-control plays a role in avoiding overreaction too. When a person overacts, they often lose their focus on their goals because of their immediate emotional reaction. While everyone gets upset, angry, and sad from time to time, overacting is a sign that a person doesn’t have self-control or resilience. Resilient people face their problems with a plan, a goal, and a commitment to overcome them. People who aren’t resilient avoid dealing with their problems and often use unhealthy coping mechanisms like alcohol and other drugs to lessen their disappointment and pain. You need self-control to choose a positive way to cope with challenges and be resilient when face with difficulties. Humor is an important skill that helps you be resilient. Being able to accept difficulties and setbacks by finding the humor in situations lessens stress. Self-control allows you to let go of negative feelings and laugh when things don’t go as planned. Resilience includes moving past the difficulty and finding a new way to reach your goals. Resilience is based on the control of your actions and reactions to life’s challenges. Successfully overcoming a challenge increases your self-control, helps you learn and grow, and builds resilience. Resilient people are able to tolerate everything thrown in their way and still maintain a strong conviction as to why they started to begin with. By keeping the big picture in mind, these individuals never lose their sense of purpose when things get hard. If you would like to arrange for a confidential chat to discover how you may move forward through the struggles we are now facing as members of our global village, please reach out to book a no-obligation discovery and strategy session with me by visiting here. I look forward to hearing from you. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Susie! Susie Briscoe, Executive Contributor Brainz Magazine Susie Briscoe, Global Business & Executive Lifestyle Legacy Coach Mentor founded Acer Coaching Associates in 2003, and has guest appeared on various podcasts and radio stations, including Voice of America. Susie has written two no.1 International best selling books ‒ “Colour Your Legacy” & “Ascension to Legacy”, also contributing to numerous collaborative books. She works via Zoom thus travels the world several times in a day! Susie has dedicated her life to supporting charities, so it is natural that her work includes helping others to see how each of us are creating our legacy each day of our life. Her mission is to ‘’help you find the rainbows of happiness in your life” to help us understand our blessing.

Written by: Ciara Jean Roberts , 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 all the yang in the world, we need the softer yin to balance. To harmonise. To experience viscerally, our inner equipose. A sojourn to an old converted olive farm in Andalucia in 2012, was my first entry point into a formal yoga teacher training (YTT). As a woman then in my 30s, a healthy functioning kidney transplant and a love of dance, it was a vinyasa YTT that called. Vinyasa is flowing, dynamic, graceful, and strengthening for the ropey muscles. Very yang. Marrying the inhale and exhale with the movements. Returning from the immersion, including yogic philosophy, learning Sanskrit to infuse the names of the poses into teaching, alongside nerve-wracking moments of demonstrating our teaching style, it was a relief to have concurrently discovered yin yoga. This is counter culture. It’s helpful to understand the key pillars of a yin yoga practise: 1. Duration – marinating in a pose for a length of time – between 3-8 minutes, maybe more. 2. All the poses are floor based and passive – helping to tune more into our relationship with gravity, one of the laws of physics. Passivity is the yin energy. Moon is yin. Nighttime is yin. 3. Tracking sensation – feelings and emotions come after sensation. We are highly sensory beings with evolved and intricate nervous systems. In a world that increasingly favours disembodiment, cultivating a relationship with the actual signs and signals in the body, opens us up to somatic truth. As brilliant anatomist Gil Hedley says, ‘body as expression of sub-conscious mind’. For all the talk therapy in the world, we need body practises that bring us home to the centrally integrating channel ‒ the home and hearth within. Does this ring true for you, I wonder? Sun activates and lights up, Moon calms and soothes. Of course it’s not meant simplistically as being human is a complex experience. Yet after practising and teaching yin yoga for now over 10 years, I know and feel its healing capacity. There are so many layers to move through. Our tension patterns and habits provide rich material for self enquiry. Is the tight jaw representing communication shutdown. Are the constant cold and runny nose mirroring something in our lives, be it a relationship or work situation, dampening down our immunity. Is the pelvic pain a result of stuck trauma in this part of the body. These are vast and kaleidoscopic enquiries. Yin yoga is like the soothing balm of permission. It takes practise. As with anything in life, its effects are cumulative. We practise being still and bearing witness to what arises from the great within. It allows a quieter space for sensations to be witnessed. We might often feel enslaved or indeed at the mercy of our emotions. We are not. One of the world’s top-cited scientists, Lisa Feldman Barrett in her Ted talk, ‘You aren’t at the mercy of your emotion, your brain makes them’, expands more on how we are not our emotions. The rising field of somatic psychology woven with ancient perennial wisdoms, provide a rich landscape to truly Know Thyself. We can be both scientists and shamanic alchemists. Yin yoga is different to restorative yoga. It is helping us cultivate compassion and to ultimately desensitise pain points. The Daoist elements and meridians are woven into this type of yoga. To call it a type though feels limiting. Yet, we cannot know freedom, if we have not experienced limitations. We work with the ‘tension of change’. We need to feel what’s stuck, what’s releasing so we can also, sometimes paradoxically, hold joy, hope and simplicity at the same time. Our weblike matrix of connective tissue ‒ fascia gets the chance to be nurtured. So much gets pushed down, denied, avoided, repressed. We can reach into our very bones. We need safe spaces to integrate the pain and suffering. It’s never ‘either/or’. It’s always both and more. Contraindications as with any body/mind practise exist. Depending on your unique circumstances, it might be best to wait for a time for healing post surgery for example. Or to certainly make your teacher aware of any connective tissue situations. Any heightened state of panic percolating in the sympathetic fibres of your body, needs to feel safe. So a one-to-one session with a trusted teacher might feel more resonant. Why does it matter we open up to the slower yin energies? Safety first. Safety matters. Feeling safe to be who we truly are. Developing true self-awareness. Not an idea of it. An embodied, felt a sense of it. Letting the body lead. When we feel safe and can continually practise returning to our own sense of inner sovereignty, sanctuary and worthiness, this feeds the whole. In the past 10 years, yin yoga is more prevalent and ‘on the menu’ at various gyms and yoga studios. It’s key to find a teacher who understands its depths and has the art and skill to hold a safe space for you. Stuff comes up. We’re dealing with the language of the body. You are warmly welcome to contact me for questions on the above. I can also be found on zoom every Wednesday night, (UK time 8.15 pm) guiding people through an hour of yin – perhaps I’ll see you there soon… A lyric that caught my ear recently by 070 Shake song ‘Wine and Spirits’ ‘The differences between us, keep us together, yin and the yang is more than just a symbol, life is about balance, war and harmony, can’t have one without the other, I think we need each other’ Here’s to all the safe spaces and places we can create – inside and out. Follow me on LinkedIn , Twitter and visit my website for more info! Read more from Ciara! Ciara Jean Roberts, Executive Contributor Brainz Magazine Ciara Roberts is a writer, yoga facilitator and nutritional therapist, with a pioneering spirit to create true and lasting change across the landscapes of holistic healthcare and medicine. Founder of Wholly Aligned, an innovator, quester and cross-pollinator, borne from the lessons and adventures with her kidneys, which failed at age 14. Charting several years at a young age on dialysis, two kidney transplants and a treasure chest of tools, she is uniquely placed as an insider/outsider to effect change in the current embedded systems. Stepping away from banking in 2012, she has dedicated her life to helping others awaken their inner physician and reclaim their innate sense of wholeness.

Manuj Aggarwal is one of the global leaders in artificial intelligence with 4 patents in AI. A troubled home and relationship troubles led Manuj to a depressed state. Manuj decided to turn his life around through meditation, spirituality, and understanding how our mind creates our reality. He has since dedicated his life to helping others unleash their true potential. He is the CEO of TetraNoodle Technologies, an elite technology consulting company. TetraNoodle incorporates mindfulness and behavioral science in every technology project. TetraNoodle's clients include hundreds of startups and Fortune 500 companies like Microsoft, IBM, ING Bank, Pearson Education, and more. Manuj Aggarwal, Leading Expert In AI and Startups Introduce yourself! Please tell us about you and your life, so we can get to know you better. I was born in India and started my career at 15 working in a factory for $2 a day. One summer day, while at my lunch break, I was going through some business magazines. Reading the amazing success stories of some of those business tycoons ‒ gave me a unique inspiration. I wanted to do something better with my life. That's when I found my passion for technology, computers, and programming. And, since then, I've been helping many startups and large enterprises build unique technology making an impact on humanity, building software for education, healthcare, and many other industries. I have two boys and love to spend time with them. Besides that, I am a super curious Persian who loves to learn every day. So I read a lot. I am also deeply interested in other peoples’ stories. I host a top-rated podcast – Bootstrapping Your Dreams Show. I love having conversations with people about their life journeys. And I'm also the community leader for the startup community – Startup Vancouver. When I find time, I love traveling. I love visiting historical places and learning about our history and ancient wisdom. I'm particularly interested in Buddhism and have visited many monasteries. What is your business name and how do you help your clients? My company name is TetraNoodle Technologies and we use Data Science and Artificial Intelligence to help our clients achieve exponential growth. We look at their operations, their sales, their marketing, or any other department. And we provide solutions that are backed by data so that they can make more objective decisions rather than rely on gut feel. What kind of audience do you target your business towards? We work with decision-makers (CEO, C suite executives, etc.) who possess the following values: They have clear goals and objectives. They are open to new ideas and perspectives. They are willing to invest time, effort, and resources in their growth and development. They have a positive attitude and outlook and are open to criticism. What are your current goals for your business? Data and Artificial Intelligence is going to change the world while changing the way we conduct our business. And our goal is to bring this power of data to as many companies as possible. Our immediate goals are to sign up 50 corporate clients and 200 individual clients in 2023. What would you like to achieve for yourself and your business in the future? We want to use the power of Data and AI, to help millions of people grow exponentially in a way, and empower them to impact millions more in their own right so as to create a data revolution. We believe that data and AI have the key to bringing long-term prosperity and peace to this planet, and that is our long-term mission Who inspires you to be the best that you can be? You know who really gets me motivated? Elon Musk. The guy is just so inspiring. He's got these huge, crazy dreams and even though people might think he's nuts, he just goes for it, full throttle. He never gives up, no matter how much criticism he gets. It's pretty amazing if you ask me. What is your work inspired by? My work is inspired by the lack of clarity and connection that humans have in this day and age. And I believe that connection, clarity, and relationships are the key to solving some of the biggest problems that we are facing today. And technology and artificial intelligence can truly make a difference in that in solving these problems. Tell us about your greatest career achievement so far. I've had some pretty amazing opportunities in my life. I have come a long way from the dingy factoryfloor in India. Today I am considered one of the leading experts in the field of AI. Recently I was awarded Brainz Global 500 award for my contributions in the filed of business, startups and AI. I sit on the boards of several universities and companies, helping them design and implement the next generation of systems I've had the honor to share the stage with some pretty big names, like Muhammad Yunus, A Nobel Peace Prize winner and Ban-Ki-Moon, the Secretary General of the UN. And, I've also had the honor of interviewing some of the most well-known people in the world, like General David Petraeus, the former director of the CIA. The cherry on top has been getting to talk to and learn from Olympic champions, sports stars, and even some movie celebrities. It's definitely been a highlight of my career so far. If you could change one thing about your industry, what would it be and why? I've noticed in the tech industry, It seems like everyone is just so focused on the engineering side of things, and not enough on the human skills and soft skills. And honestly, a lot of engineers don't even realize that just having technology for the sake of having technology is kind of pointless. The real power of technology is in how it can help people solve their problems, right? And that's why I wish more people in the industry would put more focus on things like communication, understanding people's needs, and creating a good user experience. I think if we put more emphasis on those aspects, we'll be able to create even more powerful and useful technology. Tell us about a pivotal moment in your life that brought you to where you are today. There's been a couple of moments in my life that really stand out as being major turning points for me. The first one was when I was flipping through some business magazines, and it just hit me that I wanted to do something more with my life. I remember thinking to myself 'this is it, this is what I want to do.' But the second moment, the one that really changed me as a person, was when I became a parent. Holding my first child in my arms, it was like everything shifted. I realized that life is so much bigger than just my own wants and needs and it drives me to work harder and be a better person. Follow me on LinkedIn, Twitter, and visit my website for more info! Read more from Manuj!