Written by: Shannon McNiece, 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’ve all experienced resistance to getting started at some point. By the end of this article, you’ll have a clear seven-step method you can implement to move through resistance and achieve your goals. As New Year's resolutions begin to be established, it can be difficult for many of us to find the motivation and enthusiasm needed to get out of our comfortably settled lifestyle routines. We tend to have ingrained psychological resistances that can prevent us from actively creating change in our lives. Personal development can be hard. In this article, we will cover some practical tips for getting unstuck, overcoming resistance, and moving forward. Resistance can come up for almost any task or activity, and the internal blocks can vary. The blocks may be inertia, fear, or high-intensity emotions such as anxiety or overwhelm. Thinking filters such as “shoulds” and “all-or-nothing thinking” can act like quicksand. Intense self-judgment can be a huge block, as is often the case with the “prison of perfection” and imposter syndrome. Resistance to getting started is something pretty much everyone has struggled with to some degree. Some of us may experience it more frequently, and some might get stuck in it more intensely, but pretty much everybody has experienced this at some point. When we come up against resistance, what is most important is having a clear framework and action plan for breaking through. Here are seven steps that can help you move forward, stay motivated when difficulties arise and remain mindful of positive self-talk to keep you on track in the new year. 7 Steps to Busting Through Resistance Acknowledge how you’re feeling Give yourself grace Break it down Designate a time Do one step Accountability and support Celebrate your successes Let’s take them one by one. Step 1: Acknowledge how you are feeling The first step in getting unstuck is to acknowledge how you are feeling. Ask yourself what emotions are coming up for you when you think about getting started. It may be fear, shame, overwhelm, anxiety, or insecurity. Name the emotions and name the resistance (if you can put your finger on it). Remember that it is okay to feel how you feel. It can be easy to compartmentalize or avoid unpleasant feelings but being honest with yourself may help get you unstuck more quickly. So, take some time and sit with your thoughts, and self-assess. You may want to try journaling - this can help you recognize patterns or underlying causes of resistance. When it comes time to take action, you will have greater clarity on how to move forward. In addition to acknowledging any difficult feelings, also acknowledge your willingness. Your desire to engage matters. You want to do it - that is a huge first step! Often people do not acknowledge willingness as a step; they glide right past it. It is important to acknowledge your internal desire because you are leveraging positive psychology on your behalf. Be kind to yourself. Step 2: Give yourself grace Once you have acknowledged how you are feeling, the next step is to give yourself grace. We put an immense amount of pressure on ourselves when it comes to reaching our goals. Understand that what you are experiencing is normal! Because it is not something people talk about a lot, we can fall into the trap of thinking everybody else has it all figured out, and they are cruising along in life just fine (social media can perpetuate this illusion). Stuckness is not shared openly, so people feel broken, or damaged when it comes up within them. Beating yourself up may work in the short term, but research demonstrates it is not the most conducive for establishing lasting behavior change. Quit bullying yourself. Rather than being harsh on yourself for not being further ahead in your journey, show yourself compassion by accepting where you are right now without judgment. Step 3: Break it down The third step is breaking down your goal into smaller, more manageable tasks. Think even smaller than a baby step – what is the smallest possible micro step you think you could manage? Micro steps make it easier to focus on one task at a time without feeling overwhelmed by the entire project. And by completing a series of small tasks, you will make progress bit by bit. Smaller steps can help keep us motivated as we work toward building positive momentum. For example, a client and I were trying to get started on a trauma timeline. The client wanted to start, they just felt like they could not begin due to overwhelm (very understandable for a trauma assignment). We acknowledged the client’s feelings, and their strong internal desire to begin. We then asked, “what is the smallest possible step that we could take today to get started?” We decided on taking out a piece of paper and drawing a single line across the page to begin the timeline (a fabulous first step!). Step 4: Designate a time Once you have broken down your goal into smaller pieces, set aside specific times during which you will work on them—even if it is just 5 minutes here or 10 there. Carving out specific blocks of time can increase productivity as we complete small tasks quickly and efficiently. You may want to set aside an hour each day or block off certain days of the week for focused sessions – whatever works best for you. Having specific time frames set aside can help keep us on track. Watch out for all-or-nothing thinking. For example, you do not have to work out for an hour each day. Maybe you start with stretching for 5 minutes and build up from there. You do not have to clean your whole house in one session; you could tidy up or spend 10 minutes on the dishes. Another useful tool is stacking. Stack your micro-step with something that you are already doing in your day. Stacking helps to reinforce the habit, and it also works as a reminder if you are forgetful. For example, if you are trying to cultivate a new habit of meditating but it is hard for you to get going, stack it with brushing your teeth ‒ something that you are already doing every day. Step 5: Do one step. Now we can start taking action. Take it one small step at a time. Remember that even small steps are better than no steps. Go with whatever feels accessible to you at that moment without expectations, judgments, or harsh self-criticism. The negative self-talk does not help reinforce the getting unstuck muscle we are trying to cultivate. Taking action on micro-steps softens everything. This is because now you've started. Now, it becomes about continuing. It is no longer about the overwhelm, the resistance, or the impossible task. It is not about the stuckness. Instead, it becomes about “okay, well what is the next step that I can take?” Focus on taking consistent action rather than perfectionism – remember that progress over perfection always wins in the end. Taking consistent action will help keep your momentum going so that even if there are setbacks along the way, they won’t derail you completely. Step 6: Accountability and support Some people are excellent at holding themselves accountable. They can lovingly kick their own butt into action and hold their feet to the fire. They can show up dedicatedly once they start. But many more of us struggle with that kind of consistency. If you have a hard time holding yourself accountable, there are a couple of ways to hack it. One approach is to gamify your action steps. Reward yourself for doing each chunk, depending on the task and how much resistance you feel to it. Giving yourself a little reward for finishing the hard task can be a great strategy. Another tip is to recruit teammates who will help hold you accountable. This could be a therapist, partner, coworker, family member, or friend. Tell them your intention and ask them to help hold you accountable; then, report back. If they forget to check in with you, take the initiative and offer a progress report. But your people do more than provide accountability, they can give support throughout your entire journey. Having someone who believes in you and is willing to offer encouragement can be an invaluable resource during times of difficulty or stagnation. So do not hesitate to reach out for help if needed. Step 7: Celebrate your success As rewarding as it can be to get unstuck and reach our goals, do not forget to celebrate your successes along the way. It is hard work to create lasting behavior change, acknowledge that. Recognize your wins and give yourself credit for your progress. Do not minimize your accomplishments – even if they seem “small” to you. Celebrating small successes gives us the motivation to keep going even when things get tough, and it reinforces the new habits we are building. Conclusion: Everyone experiences periods of resistance at some point in their lives but with the right strategies in place, these moments do not have to stop or deter us. Breaking through resistance can be tough but with these seven steps, getting started does not have to be intimidating or overwhelming anymore. Acknowledging how we are feeling, giving ourselves grace, breaking our goals down into smaller tasks, designating specific times for those tasks, doing them with consistency, finding an accountability partner who can provide feedback and support, and celebrating our wins are all essential ingredients in any recipe for getting unstuck and moving toward success with perseverance, resilience, and confidence. Let me know how you find these steps and if they work for you. Good luck! Visit www.shannonmcniece.com for free downloads and information about Luxury Holistic Brain-Based Healing. Follow me on LinkedIn, and visit my website for more info! Read more from Shannon! Shannon McNiece, Executive Contributor Brainz Magazine Shannon McNiece is a CEO, double-board licensed therapist, and the world’s first luxury holistic neuro-health transformation expert. She is pioneering a new space at the intersection of applied neuroscience and personal development by leveraging neuro-health as the preeminent catalyst for profound personal expansion. Shannon alchemizes the magic within each of us and creates transformational experiences for those seeking their highest Truth, Love, and Light. Her clients embody their true power and transcend old patterns forever. Shannon's mission for every client is a sustainable and fully actualized state of aligned clarity, joy, and integrated well-being.

Written by: Martin Cunningham, 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 can’t control everything, but you can control how you respond! PESTEL and SWOT provide you with the information to plan effectively, so when you decide on how to respond, even in unforeseen circumstances, you can do it from an informed position. PESTEL and SWOT are well-known strategic planning analysis methods used to identify the external and internal factors affecting an organization’s performance. I adapt both models to support impact analysis for individual personal and professional development plans. PESTEL stands for Political, Economic, Social, Technological, Environmental and Legal forces; SWOT is an acronym for Strengths Weaknesses Opportunities Threats. The main difference between them lies in their scope: PESTEL looks at a macro environment perspective whereas SWOT focuses on analysing issues within certain parameters, usually organisational boundaries, but they are equally useful in impact analysis for individual personal and professional development plans. First of all, we will drill into PESTEL: PESTEL is a powerful tool for analysing the external factors that can impact your personal and professional development plans. It allows you to identify the potential risks and opportunities associated with the environment around you. Considering these external influences, you can develop strategies for mitigating uncertainty and maximizing growth. When planning changes to your personal or professional life, it’s important to consider all external factors that could affect your plans. This can include political stability, economic trends, social changes, technological developments, environmental issues, and legal regulations. By analysing these elements in depth, you can make informed decisions about the direction of your personal and professional development. For example, when considering a career change, you can use PESTEL to assess the current political and economic climate. If the country is in a period of high unemployment and low economic growth, it may be wise to reassess your plans or focus on building up your skills in other areas. For me, Brexit was one of the external political factors I had no real control over. Still, it greatly impacted my future career aspirations while working in EU civilian crisis missions. But all the analyses suggested that Brexit was not going to be an issue for me, it turned out to be completely the opposite and I had to quickly reassess my future. PESTEL Let’s drill down into each element for PESTEL Political Why consider it: Political factors influence decisions around new business opportunities, investments, and labour resources. What to consider: What is the current political landscape? Are there any changes looming that could impact your plans? How to research it: Read up on geopolitical news and updates from government sources. Econimic Why consider it: Economic trends can affect the availability of resources, pricing, and the overall direction of the markets; at a personal level, it is about your financial freedoms and restrictions; these are your realities. What to consider: What is the current economic climate? Are there any changes in GDP or inflation that could impact your decisions? Do you have dependents? What do the next few years look like for them and for you? How to research it: Research the economy using reports from government sources, think tanks and industry experts and check your own pension planning, savings and upcoming commitments. Social Why consider it: Social changes can affect how people think and behave and influence their attitudes towards your plans. What to consider: What is the current population demographic? Are there any cultural shifts that could impact your strategies? How to research it: Research the local and global context using reports from government sources, industry experts, think tanks, and social media. Technological Why consider it: Technological developments can create new opportunities and drive changes in how people interact with your plans. What to consider: What is the current technological landscape? Are there any emerging technologies that could impact your decisions; How is AI, augmented reality, and Meta changing the employment landscape? How to research it: Keep up with technological news and trends from industry sources, tech blogs and other media outlets. Environmental Why consider it: Environmental issues can affect the future availability of resources and lead to changes in regulations. What to consider: What are the environmental concerns facing today’s society? Are there any potential risks associated with your plans? How to research it: Research environmental news and trends from government sources, think tanks and other media outlets. Legal Why consider it: Legal regulations can affect decision-making in regard to investments, labour resources, taxation, work visas and product development. What to consider: What are the current legal frameworks? Are there any upcoming changes that could impact your plans? How to research it: Read up on legal updates from government sources, industry experts and relevant regulatory bodies. Drilling into SWOT – Building on PESTEL When it comes to personal and professional development, SWOT is another valuable tool for identifying potential opportunities and threats to plan the best course of action. By looking at these areas you can gain insight into what areas will benefit from further attention, and plan actions to help you achieve your goals. When beginning your SWOT analysis, it’s important, to be honest with yourself and consider the internal and external factors that could affect progress. Your strengths will help you achieve your goals, while weaknesses are areas of improvement or potential obstacles to success. Opportunities refer to external factors that may help you in pursuing your goals, while threats are any external or internal factors which could hinder progress. Once you have identified all the elements of your SWOT analysis, it’s essential to consider how each factor can be used to create an impactful plan for achieving personal and professional growth. For example, if you identify your strength as your excellent communication skills, consider how that can be used to gain additional certification or further develop relationships with colleagues. Likewise, if one of the weaknesses is difficulty managing stress, research potential methods you could employ to decompress and create a plan for incorporating them into your daily routine. The opportunities and threats identified during the SWOT analysis must also be considered carefully, as they may present both hindrances and aids to your growth. If a threat arises, such as a change in the job market or additional competition, consider how that can be addressed by taking advantage of an identified strength or opportunity. Let’s drill down into each element: Strengths Why consider it: Your strengths are key to achieving your goals as they reflect what you can do well and can therefore leverage. What to Consider: Consider not only job-specific skills but interpersonal traits such as adaptability, problem-solving and communication. How to Leverage it: Know your strengths and look for ways to make them even stronger and to evidence your value-added, to the current and future networks you need to influence. Weaknesses Why consider it: Weaknesses are areas where you can improve or potential obstacles to success; they could be the gaps you identify that you need to succeed in a particular goal. Knowing what these weaknesses are will enable you to create a plan of action to address them. What to Consider: Pay attention to skills and knowledge that could use improvement. Think about the areas where you feel most challenged. How to mitigate it: Once you have identified your weaknesses, look for resources and methods to help you overcome them. Don’t be afraid to take risks or try new things, even if you think they will not work out. Consider getting professional help or taking courses to improve in that area; This could include talking with friends and colleagues who have already succeeded in this area, taking additional courses or seminars, reading relevant books, or engaging a mentor or coach. Opportunities Why consider it: Opportunities refer to external factors that may help you pursue your goals, such as industry trends, relationships/networks, available resources, and the resourcefulness of you or those in your network who might assist you. What to Consider: Look for any helpful external factors that could be beneficial in achieving your goals, such as new products or services, technology advancements, customer needs, and legislative changes. How to Leverage it: Take advantage of the opportunities by researching and learning more about them and how they can help you. Consider how the opportunity can benefit your career or help you reach your goals and find ways to incorporate it into your daily life. Threats Why consider it: Threats are any external or internal factors which could hinder progress towards achieving success. Knowing these threats will enable you to anticipate and prepare for them. What to Consider: Pay attention to external factors such as market competition, customer preferences, economic downturns, and changes in technology. Also consider any internal threats, such as personal health issues, lack of job satisfaction, or derailment threats from within yourself. How to mitigate it: Take steps to minimize the impact of threats by doing research and foreseeing potential problems. Look for ways to minimize the risk of the threat, such as creating a plan to address it or building a safety net if things go wrong. Conclusion By combining PESTEL and SWOT into your planning you can make informed decisions about how to move forward with your personal and professional development plans. You can also develop strategies to mitigate any risks or obstacles preventing you from achieving success. This will also allow you to make informed decisions about the direction of your career and personal life when the unexpected occurs, to be agile, adaptable and to rapidly review and redirect, or pivot to mitigate threats and seize opportunities as they arise; like I had to on the back of BREXIT. It’s important to remember that PESTEL and SWOT are not one-time exercises; they should be regularly reviewed to ensure that your plans are up-to-date and relevant. By doing so, you will be more equipped to handle any uncertainty. Ultimately, it is up to you to put in the effort and take action to make your plans come alive. Good Luck! Follow me on LinkedIn and visit my website for more info! Read more from Martin! Martin Cunningham, Executive Contributor Brainz Magazine From policing roots to a 20-year Senior Management career, with over 30 years of coaching and mentoring, Martin has seen at first hand the triumph of high achievement and felt the pain and disappointment of getting it wrong and being unsuccessful. As a senior manager in security and justice sector reform in Afghanistan and the Western Balkans, he coached at General Director and Ministerial level in politically charged situations. Martin understands what it's like to want more from your challenging career in an uncertain world. He's learnt the lessons and has the skills to help you make a lasting impact in a fulfilling career while making the world a safer place. Martin knows that until we fully embrace the voices of women we will not achieve the sustainable peace and freedoms we all deserve, it is why he is on a mission to increase the meaningful participation of women and men who share this mission who are working in Security and Justice Sector Reform countries in or emerging from conflict.

Written by: Ocean Eagle, 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. Activating your chakras up and down your 33 vertebrae through your breath is So important. Through Activation Breathwork journeys, you send healing DMT, Serotonin and Dopamine through your blood vessels, that are expanded by the Nitrous Oxide created by the breath, to the hidden areas within where the trauma and wounds of your past are stored. I'm either "Currently" available or "Currently" unavailable. Our Feelings and Emotions are an electric, sound and magnetic frequency. They are like waves or currents that are flat-lined, balanced or very volatile. Depending on the energy source feeding them, this current has the power to control our actions and re-actions to what life throws at us. This under-charged or over-charged energy can cause problems in our family, work and marriage/partnership. When not balanced and without awareness, this energy begins to be stored in what I call rectifier circuits. Circuits of connected inner batteries capable of holding a specific amount of power each. When they are at capacity and life becomes stressful, it begins to release toxic radiation into the current that must be expelled through our pours. This is your Radiant field and it attracts like/kind radiation. If the energy release is from built up, stored trauma, then we will attract others with similar radiation releases. Likewise, when our current is full of radiation full of love, joy and trust, we will attract similar energy. That's why activating your chakras up and down your 33 vertebrae through your breath is So important. Through Activation Breathwork journeys, you send healing DMT, Serotonin and Dopamine through your blood vessels, opened by the Nitrous Oxide created by the breath, to the hidden areas within where the trauma and wounds of your past are stored. If you don't clear this stored energy, you will be at the mercy of these releases every time life takes an undesired, unexpected turn. I Invite you to join me at one of my upcoming events and retreats and allow me the opportunity to guide you deep within through sound, touch and The Breath. I know it's uncomfortable and scary...That's why we must walk through our fears! Otherwise, we keep trying the same old fixes that never last. ActivationBreathwork.com Ocean Eagle, Executive Contributor Brainz Magazine Ocean is an International 1 Best Selling Co-Author of "Cracking the Rich Code, Vol 2, Best selling author of "The Gift of Inspirations" w/ foreword by original Shark of Shark Tank, Kevin Harrington, Founder of Activation Breathwork, Mentor/Coach, & Inspirational Speaker!

Written by: Melissa Deally, 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. At the start of a new year, there is no better time to think about what you want to achieve this year and how you are going to make that happen for yourself! But do you have a plan? We don't plan to fail, instead we fail to plan. Without a plan, how will you create the outcomes you want, instead you end up with the “outcomes you get”, which likely don’t match up with what you actually want! You've probably already done this for your business/career, but have you done this for your health? Even if you have done this for your business and career, have you set yourself up to achieve your goals the easy way, or the hard way? AND have you ever stopped to think about what your life might look like if you didn't have your health? I know what it ends up looking like ‒ it ends up as 10 years in a nursing home, like the average N. American today ‒ I'm sure that is not what you're building into your plan. And I'm sure your financial plan doesn't have you spending $108,000 / year on a nursing home for those 10 years either ‒ hopefully those funds will go towards some amazing travel or other passion of yours! Don’t let this be you! Plan your health, the way you plan your work goals. I mentioned that there is an easy way and a hard way to achieve your goals ‒ most people think that it takes hard work, effort and force to attain their goals ‒ they simply haven’t been taught how to do this the easy way. They are using the wrong part of their brain ‒ their conscious mind. When you instead learn how to tap into your inner magic ‒ your unconscious mind, you can set yourself up for success in all areas of your life ‒ career, health, finances, relationships, spirituality ‒ that comes much more easily! When you just rely on your conscious mind, you are only tapping into 10% of what is available to you, but when you access your unconscious mind you can access the other 90%! Think about it, your conscious mind is responsible for thinking, logic, problem solving, memory retrieval, but your unconscious mind is responsible for feeling, storing all your memories/experiences, and for keeping you alive, despite what you do! Yes it is responsible for keeping your heart beating, every breath you take and for digesting your food, all without you giving it a second thought. We’ve been taught in school to use our conscious mind, but reality is we need to learn to use our unconscious mind, because all learning, all behaviour, all change, happen in our unconscious mind. Most of us simply ignore our unconscious mind but through the use of hypnosis we can have BOTH your conscious and unconscious minds work together. Instead of using just 10% of your mind you can use 100% of your mind! Imagine how much easier it will be to achieve your goals when you learn to use 100% of your mind! What we can then do with hypnosis is literally limitless! Some examples are: Changing behaviour, such as stopping smoking or biting fingernails Supporting healthy weight loss or weight gain Releasing anxiety / overcoming depression Resolving sleep issues, chronic pain Helping improve health overall or resolve chronic health issues Improve motivation Love sales calls or follow-up or other aspects of your work/business that you don’t currently enjoy. Just google “Hypnosis for…” and see how long the list is that shows up! Instead of the painfully slow way of trying to create new habits through therapy, coaching, or relying on willpower, tap into the easy way using hypnotherapy. When we use hypnotherapy we are giving suggestions of what we want to focus on, to our unconscious mind, to make it happen. Your thoughts impact your words, which impact your behaviour and so on, so we simply change your thoughts, to change your behaviour! So what is hypnosis? It is deep relaxation (when was the last time you gave yourself permission to enjoy deep relaxation?) 10,000X greater focus 50,000X greater accountability Best for intelligent people (yes, that's you!) Best for creative people (and yes, that's you too ‒ even if you don't realize it yet!) Gives you much greater control, due to your increased focus On the flip side, let me share what hypnosis isn’t, as many people are confused about this: It isn't sleep Hypnosis drops you into your Theta brain wave, the most healing brain wave, allowing your body to restore and heal itself, while changing behaviours. Meditation drops you into a Theta brain wave too, but it doesn't focus on changing behaviours like Hypnotherapy does. And 5 minutes of hypnosis is equivalent to 1 hour of sleep ‒ that's how restorative it is for you! It isn't being gullible / being weak minded / being under someone else's control Under hypnosis, you will not do anything that your unconscious mind would not normally allow you to do ‒so if you wouldn't normally run around naked in public, then you won't under hypnosis either (even though the movies like to suggest this ‒ it's not true ‒ your unconscious mind is still in control!). It isn't brain washing This is all negative stuff ‒ you've seen it in the movies! There are 5 requirements that must all be done in order to induce brain washing! I promise you, none of them are done during hypnotherapy! It isn't unconsciousness We work with your conscious and unconscious mind working as one, but you are not actually unconscious. Did you know you already spend 90% of your day in trance? So why not learn to put it to good use, by using your time in trance to create behaviour change? Some examples of when you are in trance are: When you drive from point A to point B and get to point B and don’t remember the last 10 minutes (or more) of your drive! Almost any time you are watching TV or a movie ‒ and especially when you watch a show like “Superman” and accept that he can fly rather than allowing your conscious mind to get in the way and tell you that isn’t possible! When you go into a room to get something and can’t remember what you went into the room to get! No, it’s not memory loss ‒ you are in trance! When you open the refrigerator and can’t see what you need, so you ask a family member who points out that it’s right in front of your eyes ‒ no it isn’t your eyesight that is the problem ‒ you’re in trance! So you already know how to be in trance, and the reality is that all hypnosis is self-hypnosis ‒ because you are in control and deciding to allow yourself to get into a deeply relaxed trance state. All you need to learn how to do now is form suggestions that your unconscious mind can deliver upon for you through self-hypnosis. If you are a coach or a practitioner wanting to help your clients surpass their goals, while also adding a revenue stream to your business, you can take a weekend training + exam, to become certified by the American Board of Hypnotherapy. You are then able to use hypnosis when working with your clients 1:1. I am offering both these courses this month and excited to share them with you, so that you can make 2023 your best year yet. Learn Self Hypnosis is a 1 day masterclass, which also includes a pendulum workshop, to give you tools you can use in your everyday life, working with your unconscious mind. Unlimited Power of Hypnosis is a designation optional weekend course teaching a number of inductions, as well as how to incorporate this into your business as an added revenue stream. From the US medical association in 1958. A survey of psychotherapy literature by Alfred A. Barrios, PhD, published in American Health magazine, revealed the following: Psychoanalysis: 38 percent recovery after 600 sessions Behaviour Therapy: 72 percent recovery after 22 sessions Hypnotherapy: 93 percent recovery after 6 sessions When we use the correct part of our brain to do the change work, it is quick, effective, and lasting. I invite you to stop doing things the hard way. Hypnosis is a powerful tool I’m very grateful to be able to use in my own life, but also with my clients and to be able to share it with you through my training courses. We aren’t taught these skills in school or university, but they are invaluable for everyone of us! If you haven’t been achieving your goals thus far, it’s simply because you are using the wrong part of your brain. Consider learning hypnosis so you can fully access all of your brain and step into the life you really dream of in 2023 and beyond! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Melissa! Melissa Deally, Executive Contributor Brainz Magazine Melissa Deally is an Integrative Health Practitioner & Registered Health Coach, dedicated to helping her clients get to the root cause of their health issues and truly heal. Melissa’s business is 100% virtual, and she works with the entire English-speaking world. Melissa uses a 2 prong approach: Discover your toxic load and lower it Discover your body’s imbalances and support them with natural supplements and herbs so the body can come back into balance, at which point it will heal itself. This is done through the use of Functional Medicine lab tests, mailed to your home! Melissa offers a very high level of support, to ensure her clients’ success, as we navigate the path of bringing the body back into balance while creating new lifestyle habits to ensure lasting results. Melissa is the winner of the 2021 Quality Care Award by Businesses From The Heart and has been featured in Pursuit 365, and Fresh Magazine, featuring 365 Canadian Women who lead by example in the everyday pursuit of success, happiness, and achievement. Melissa is also the host of the “Don’t Wait For Your Wake Up Call!” podcast, a podcast offering practical education around health, which ranked in the top 5% of Global podcasts by Listen Notes in the first 3 months of launching.

Written by: Paula Orezi, 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. Looking for ways to press the reset button for a new year? Here are 10 ways to start the new year with fresh perspectives: 1. Reflect on the past year Take some time to think about what worked well for you in the past year and what didn't. This can help you identify areas for improvement and set more realistic goals for the new year. 2. Set specific, achievable goals Instead of setting vague resolutions, try setting specific, measurable goals that you can work towards throughout the year. This will help you stay motivated and track your progress. 3. Practice gratitude Start each day by listing three things you are grateful for. This can help shift your focus to the positive aspects of your life and increase your happiness. 4. Take up a new hobby Trying something new can help you see the world in a different way and keep things interesting. 5. Volunteer Helping others can give you a sense of purpose and improve your mental health. 6. Spend time in nature Being in nature can help reduce stress and increase feelings of well-being. 7. Practice mindfulness Take time to focus on the present moment and pay attention to your thoughts and feelings. This can help you become more self-aware and better able to handle difficult emotions. 8. Try a different perspective Instead of always seeing things from your own point of view, try to consider things from other people's perspectives. This can help you be more understanding and empathetic. 9. Take breaks from technology Disconnecting from your devices can help you relax and recharge, and allow you to be more present in the moment. 10. Get out of your comfort zone Doing something that scares you can help you grow and gain confidence. Check out what's inside the Paula-O store on their website or email directly at porez815@gmail.com for more info. Read more from Paula! Paula Orezi, Senior Level Executive Contributor Brainz Magazine Paula Orezi is the author of a motivational poetry book, From Me to You, and co-author of the 1 International Best Selling book, Experts & Influencers: Women's Empowerment Edition. She has a passion for helping people be inspired to change, creating a positive and win-win outcome. Her experience includes mentoring others and leadership development. Paula's life motto is to be a Change Agent in everything she does. Her messages are for business-minded professionals or anyone wishing to start their own business and need help to overcome mindset beliefs, organize, and conduct sales through relationship-building. These are the ingredients that she believes others can benefit from to see results. Her why is to help people overcome destructive patterns regarding thinking habits and daily investment habits. Paula has been featured in podcasts that encourage others to live with purpose and dream big! The creation of the Paula O! Store was founded on the concept of Be You! She has impacted many with her branded products that stand for the mission of empowering others to be themselves and find their life’s calling in an adventurous way.

Written by: Camilla Calberg, 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 executives, just like everyone else, each action brings an equal and opposite reaction. Picture a CEO’s desk and you might imagine, nestling alongside their computer and their phone, the classic executive toy known as a Newton’s Cradle, its polished chrome marble clacking back and forth as they transfer energy and momentum from one to the other and back again. A Newton’s Cradle isn’t just a toy, though. It’s also a reminder of the power of Newton’s laws of motion, which famously state that every reaction is met with an equal and opposite reaction. That’s something all executives would do well to remember — because in leadership, as in everything else, what you project out into the world swiftly rebounds back on you. A recipe for burnout I thought of Newton’s Cradle recently while counselling a senior pharma executive — let’s call her Sheila — who was struggling with potentially career-ending burnout. It began when Sheila was given a big, important project to manage. Desperate to succeed, Sheila took it upon herself to supervise everything her team did: every decision that was made, every document that was produced, and every email her team sent out. At first, Sheila’s hands-on approach seemed to be working. She was smart and determined, and her team strove to live up to her high standards. But Sheila’s micromanagement and refusal to tolerate even the smallest misstep quickly began to catch up with her. She began driving her team harder and harder, and snapping at them when she felt they were falling short — and the more she yelled, the less motivated and engaged they grew. Sheila drove herself harder and harder, too. First her beloved gym visits fell by the wayside. Then she stopped cooking dinner, or even leaving her desk for meals. Her family life suffered, and she wasn’t sleeping well, either. The more responsibility Sheila personally shouldered, in fact, the less effectively she could cope with the burden. By the time she came to me, Sheila was badly burned out, her team was traumatised, and the project was in trouble. The physics of leadership What did Sheila’s burnout have to do with Isaac Newton? It’s simple: Sheila brought the wrong energy to her team, then got blown off course when that energy inevitably rebounded back on her. It’s something I see time and again when advising executives. A boss who brings anger to their work breeds anger, fear, and resentment in their team. A leader who doesn’t trust their team struggles to generate loyalty and engagement. And one who lacks clarity and conviction often finds that their team loses direction, or panics in the face of change. This tendency is especially dangerous, of course, for leaders who try to micromanage things, because every action brings a reaction. Even if they start out projecting positivity and confidence, a leader who tries to do everything themselves will soon be overwhelmed by the reactions to all the actions they’re taking. In such circumstances, even the best bosses eventually slip into negativity or anger. That’s the start of a dangerous spiral, because the reactions to their actions immediately become toxic, too — and at that point, burnout and bad results are almost inevitable. Give power to get power So what’s the solution? The good news is that while you can’t defy the laws of physics, you can turn them to your advantage. The best leaders understand that their actions reverberate through the entire organisation — and back at them! — so they treat those around them with clarity, conviction, and compassion. Crucially, they also have the strength to share authority — to let others take action. That way, the force of the reactions — both positive and negative — ripple through the entire organisation, rather than converging back on a single leader. Leaders who take this approach free themselves to operate strategically and thoughtfully, instead of obsessing over the minutiae of execution and operationalization. And their teams get better results, too, with the leader becoming a source of direction and strength rather than a single potential point of failure. Fortunately, I was able to remind Sheila that good leadership isn’t about flying solo. She stepped away and took some time for herself — disconnecting, hitting the reset button, and recharging — then came back newly determined to trust her team, and to offer guidance and direction without breathing down people’s necks. That worked for Sheila — and it can work for you, too. So if you’re feeling burned out or stressed about your team’s performance, remember: you can’t fight the laws of physics. Instead, harness them — by thinking carefully about what you’re projecting out into the world, and finding ways to bring a new and more fruitful kind of energy to your leadership. Follow me on LinkedIn, and visit my website, for more info! Read more from Cammila! Camilla Calberg, Executive Contributor Brainz Magazine Camilla Calberg is a thought leader in leadership, elevated mindset and divine living. A toxic love relationship and an international career left her with learning challenges, Camilla created strategies to dramatically transform how life can become a better experience. Camilla has since dedicated her life to assisting others to create a life filled with happiness, love and freedom. She is the Founder and CEO of Calberg Coaching, the academy where business professionals learn how to become Tomorrow's Leaders today. Her mission: revolutionise leadership education.

It’s the ultimate dichotomy. Many people with unresolved trauma are finding incredible success in their careers, while their relationship or marriage is failing at home. We may assume it’s because they spend too much time working and, as a result, they neglect their partners and kids. That’s certainly a possibility. But that’s not the real reason - especially because there are plenty of seven-figure entrepreneurs working a 4-hour work week who still can’t keep their relationships together. We can blame a lack of work-life balance or grand disagreements on how to handle money. Lack of time or attention to sexual intimacy can also be a major source of turmoil. But the true culprit? Trauma. Highly successful entrepreneurs, leaders, and influencers have a unique set of skills that make them high achievers at work but simultaneously contribute to failing marriages and other unhealthy relationships at home. If this description resonates with you, you may identify with one or more of these three ways that trauma makes you highly successful at work while simultaneously sabotaging your relationships. 1. You have an unstoppable drive to become the best You have a fire within you that’s been burning brightly for a long time. This fire drives you to be recognized for your brilliance and hard work. If your colleagues don’t praise you for an achievement - or worse, someone else got rewarded instead – your fire rages much harder. This setback may put you in a state of self-deprecating depression for a few days, but you always get back up, stronger than before. This is one of the biggest reasons you’re at the top now, and nobody’s going to stop you anytime soon. This unstoppable drive to be recognized, validated, and rewarded for your talent is great for work, but for your relationship and emotional wellbeing? Just the opposite. While you obsessively focus on how to become the best, you neglect your partner’s emotional needs. Sure, you’re providing incredible amounts of wealth, but money can’t replace love. The irony is, it’s often unresolved trauma that makes highly accomplished people replace love and intimacy with success and money. You alleviate old pain from trauma by proving to the world that you’re the best. Meanwhile, deep inside, you don’t feel good enough, and you’re rarely satisfied with the level of success you’ve already reached. The trauma of neglect, abandonment, or rejection is the fuel that keeps your fire going, because no matter how much validation or recognition you receive, you still don’t truly believe you’re worth it. But that’s not the only reason this mindset is contributing to your failing relationship. Now that you’ve had incredible success, you’ve adapted to being among the best. You’re finally getting the recognition at work that you’ve always wanted, so you have a tough time settling for anything less at home. Fortunately, this mindset doesn’t define who you are. It’s a pattern that repeats from unresolved trauma. Whether the trauma you experienced or witnessed was abuse from loved ones at home, or bullying at school, you developed an unhealthy need for external validation. While most people enjoy and seek compliments on a regular basis, it’s not a normal or healthy need when it’s borderline-obsessive and tears apart your relationships. It’s a trauma-driven behavior that won’t let up until you heal the trauma stored in your body and nervous system. 2. You would never give up on yourself (or your dreams ) You may encounter many defeats, but you must not be defeated.” ‒ Maya Angelou If you think about it, the very first defeat that you survived was your first trauma. And it’s likely you’ve experienced many more traumatic events since then. There are two major paths you can take after experiencing trauma: The path to self-defeat, or The path where you rise above and become stronger than ever. Your resilience and tenacity have been there since your first defeat. No matter how much pain you experienced, you’ve always risen above and proven to the world (and yourself) how capable you are. But it’s taken a lot of work, and you’ve overcome many obstacles to get here. You’ve pushed through some of the hardest moments of your life to come out on top. Your persistence through fear and “failure” is worth millions in your career, but it could cost you everything at home with your partner (and children). When you become fearful in your relationship, you express an attitude like, “Fine, I’ll do it on my own!” This leaves your partner out of the equation, and it is detrimental, because when couples navigate conflicts as a team, they thrive and form an unbreakable bond. In the end, your amazing ability to push through “failure” in your career is not well-suited for your relationship. Why? Because you often push, force, and refuse to give up when it would be healthier to surrender, trust, and give up some control. Because your non-verbal brain and body are still storing this type of unresolved trauma, you cannot distinguish past trauma from present reality, no matter how much you tell your mind it’s okay and even healthy to have disagreements with your partner. In fact, research has shown that the hippocampus - the part of the brain that distinguishes past from present - can actually shrink as a result of trauma. Hence, your anxiety and inner-alarm system tell you that you must fix things now. 3. You can problem-solve anything Do you often come up with creative solutions for your business or career? Has it helped you become highly successful and stand out in your field? You may want to thank your trauma for that. One of the most common traits in trauma survivors is that they can analyze the heck out of any situation. During my own childhood trauma, I spent enormous amounts of energy predicting my abusers’ facial expressions, analyzing their tone of voice, and obsessively reflecting on what I could say the next time to avoid punishment. Becoming highly skilled at analyzing my environment was an instinctive skill aimed at preventing more pain and increasing my chances of survival (even though I knew rationally that my life was not literally in danger). Having a very active, thinking mind was a helpful, self-protective mechanism during trauma, and it’s been tremendously productive for my career. However, it was detrimental for my relationship; if you find yourself constantly overanalyzing your partner’s words, facial expressions, body language, and behaviors, it’s probably due to trauma. Although it’s common these days to snoop through your partner’s emails, it’s not healthy. Looking for any sign of evidence that your partner may explode or leave you, especially when they’ve never been abusive or malicious towards you, is not healthy. That’s trauma. And it’s preventing you from enjoying a relationship that could otherwise be very satisfying. This isn’t to judge or blame you for your failing marriage or relationship. I’ve worked with many couples where both partners made huge problems out of virtually nothing, because their trauma-tinted glasses turned their beautiful relationship into a mythical monster. Imagine putting a stop to all of the circulating thoughts and overanalyzing in your relationship. You could redirect that energy to feel in command of your body and choose how you want to connect to your partner, instead of being on autopilot and going through the same old motions that don’t spark excitement anymore. This is exactly what saves and reignites relationships that become stagnant and unhealthy due to old trauma. Will you lose your business success? Many highly successful people fear that they will lose their drive, tenacity, and talents once they truly heal their trauma. It’s one of the reasons they’ll keep going to talk therapy for 20 years, even though they know, deep inside, it’s no longer helping, and they need something different. Because at least they can feel that they’re “doing something about it,” even though they’re stuck. Right now, your nervous system is adapted to trauma and drama. The trauma in your relationship keeps going, while the drama in your career is an exhilarating ride that you’ve mastered. You might fear that healing your trauma and rewiring your nervous system will make you complacent with an ordinary life. You’ll feel bored and become boring. This doesn’t have to be true. Your trauma isn’t who you are. It does not make up your personality. Unresolved trauma is a neurophysiological state that keeps your nervous system and body in fear. It makes you productive and motivated because of this fear. When you heal your trauma in a way that is truly complete and lasting, you’ll still have your persistent drive; your fire will still be lit. The difference? Your unstoppable force will come strictly from a healthy place of wanting to do more good in the world. Not only will this allow you to ignite and enjoy a renewed spark in your relationship, but it will also help you feel freer, lighter, and more confident in your own skin. And even though you’ve healed, there’s no excitement missing; in fact, it’s the opposite. The only thing missing is the constant underlying angst that always had you on edge, snapping or overreacting. Life and love after trauma may become more ordinary, but it also becomes more pleasurable, fulfilling, and joyful than ever before. About the author: Orit Krug is an award-winning Board-Certified Dance/Movement Therapist. Ms. Krug specializes in helping individuals & couples heal from past trauma and enjoy healthy lifelong relationships using her unique approach with Dance/Movement Therapy. For more information, visit here.

Written by: Dr. Amber Johnston, 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. The COVID-19 pandemic threw us all into a new era of virtual life. With a sudden, unexpected need, we were all hurled into isolation with only a screen connecting us to a society of bubbles more voluminous than a case of Prosecco on a hen do. We created an online world, one that existed before but not to the extent in which “cyber space” became an extension of our living room, the office and the pub. We all have our views about this. Some love the freedom it allows, the flexibility with time and place which means life can be expanded, connected or balanced in new efficient ways from before. Some feel there is loss involved ‒ loss of the tangible and the “human touch” that characterizes our best memories of socializing in our pasts. The world is changing, and we are all doing our best to keep up with the adjustments. So, what about the new world that is quickly coming our way with all of its pros and cons- the world of virtual medicine? Virtual medicine, or telehealth, is not new. As a grad student completing a pre-doctoral residence in 2008 on the plains of Denver, Colorado in the great American Midwest, Psychology lecturers spoke to us about the practicalities and ethics of reaching residents in far off counties, and I mean far off, where a trip to the supermarket means a good 90-minute journey for milk and bacon. Access to healthcare would always be problematic with these not-so-uncommon communities. We were taught not only of the possibilities of technology to bridge the gap, but also the art of bartering, what a 50-minute Psychology session would be worth in eggs and fresh chicken thighs. The point was access. Providing services to those limited by boundaries that could be overcome with a little out-of-the box thinking, which of course led to some in-the-box thinking: use of both the telephone box or the internet box. We were trained in this modality of service delivery, and for years onward, it was an option that was occasionally used in unconventional situations. And the bottom line, deserving people with barriers to access got good help. One pandemic later, and now remote therapy is everywhere. The positive of the pandemic is the spotlight that was placed on mental health and human adaptation, including how prevalent psychological struggles are and the needlessness to suffer without support to avoid prejudice. Naturally, the push for seeking mental health treatment with the new acceptance of online connection led to many therapy practices and companies promoting psychological treatment that solved the problem of access ‒ via online platforms, on a much wider scale, with greater public agreement. Needs must, but now that masks are sparse, the online therapy fad continues. This is because of one very important reason: it works. Literature has long revieout-of-the-boxwed effectiveness of telehealth protocols for the populations and reasons described above. The lockdown provided an incentive and a push to study this delivery method in much greater detail, and the results are satisfying, if not even surprising. Some of the more recent metanalyses (reviewing the combined studies of many individual studies on a similar topic) show the benefits of virtual therapy for a number of populations and disorders using a range of therapeutic treatment types. Some of these include one showing no difference for therapeutic success with anxiety resolution (Novella, Ng, & Samuolis, 2021), another supporting the effectiveness of online EMDR as an effective technique, and another finding online CBT as effective as offline for anxiety and depression in young adults (Howes, Gorey & Charron, 2021), amongst many, many more. One metanalysis of 17 studies of virtual therapy delivery to patients with depression concluded an increased effectiveness of virtual treatment over traditional face-to-face treatment with conclusions that online treatment was “at least as effective” if not superior to face-to-face treatment; and with increased cost effectiveness, it “should be offered if preferred by patients and therapists” (Luo, Sanger, Singhal… et al, 2020). Now, there’s even literature predicting the normalized use of virtual reality space to be the next frontier location for therapy ‒ with specialized virtual spaces made fit-for-purpose for therapy and with all the benefits of cost-effectiveness and accessibility (Sampaio, Haro, De Sousa, 2021). As a provider of both online and in-person therapy, I noticed my own trend developing with the clients who enquired for help. Many were insistent on face-to-face treatment only, yet after just a session or two, they opted to try a virtual appointment (mostly because our schedules matched more quickly that way). I then enjoyed long relationships with these clients, but never in-person again! This trend seems to suggest the difference between the perceived ideas that clients presented with versus the hidden benefits of treatment from afar. Of course, I’m curious. So I sought to find out from both my clients and my colleagues what were their actual experiences with both types of therapy delivery methods, and what were the hidden experiences/lessons that people were not considering when choosing with whom and where to begin treatment. Time and Location This is the most obvious benefit of remote treatment. Clearly the whole point is that remote services are available for anyone anywhere with an internet signal. Practically, this can mean a lot. By freeing up an hour session to only the actual hour (maybe an extra minute [or ten] signing on and faffing around with the technology), a huge amount is saved from the totality of time needed to set aside to attend an in-person session. With that time also reduces the frustrations of travel. Traffic, weather, crowded waiting rooms, trekking out on cold, dark days when you know the M4 is busy and you have to be back for child pick-up by 3. The ease of keeping an hour to an hour is a primary reason why many people choose this option, because it can be confidently scheduled around life without the uncertainties of unpredictability. And with many clinicians, it can be slipped into unpopular hours of the day. Many clinicians are willing to make that 8:30 PM session after the kids are in bed or the 9:00 am Saturday morning before your Crossfit class. This is much less likely available when clinicians are using a clinic room with strict clinic times that are being charged by block. It also means the possibility of some leeway on both sides for greater flexibility with small alterations in schedule when the hiccups of life are thrown at you both. It should be noted that location freedom isn’t without restriction. There are complications crossing international borders between clinician and client. Clinicians have certain localities in which they are allowed to practice to follow the conditions of their insurances, professional bodies, or legal expectations. The rules imposed here are mostly around keeping the patient safe. However, with so many geographical boundaries seeming to melt away, these rules may be forced to be reviewed ‒ watch this space. In the meantime, it means sticking to a clinician in your country at least, and if you end up moving countries, it is possible you will need a new clinician. Environment and Comfort The next thing to consider is what kind of environment will you feel most comfortable to adopt the openness required for successful therapy? Some people may value the idea of going to the doctor. There’s something that may feel proactive about physically moving oneself towards a space reserved only for therapy. Walking into that space may remind someone why they are there, and therefore focus on the treatment may be stronger. Particularly with treatments that are more didactic or protocol driven, the clinic room may be associated with teaching authority or health and wellness, which can all positively impact outcome. However, for others, the clinic room can be just that: clinical. If the room is too sterile, there is a possibility of discomfort that interferes with the openness and safety required for deeper emotional work. Some people knock around the chairs in my clinic room, trying to find something more comfortable than an upright, plastic seat that may or may not be too small for them. Others have commented on the weird eye machine in the corner that could “see into their soul” or the awful green wallpaper which doesn’t match up with each new sheet. These distractions can derail the process of getting into the work or create distance which must first be overcome before the session can move forward. And then there is, of course, coming and going into/from the clinic room. Walking through a crowded hospital or wait room can be disconcerting for some and removes some of the anonymity promised in therapy. For those who do access tough memories or traumas, it can be tricky to wrap these emotions up and compose oneself to leave the room towards their mode of transportation. After a particularly sad session, one red-faced, tear-stained patient asked me whether she could cut eye holes in her COVID mask to get through the wait room unrecognised! Still lastly, with the world now more aware than ever of transmissible illnesses, many steer clear of hospitals or doctors’ offices. Those with autoimmune disorders, health anxiety, long-term conditions, or those too busy to get ill may prefer the guaranteed protection that online work offers from spreading of germs or illnesses- a risk just not needed! The benefits of online treatment mean that some people can face the therapy work better when surrounded by the safety of their own environments. Their creature comforts and objects of attachment surround them in their safe spaces as they navigate the challenges that bring them to therapy to begin with. Being anchored by safety, some feel better able to reach more dark and difficult subject matter. Perceived Distance Others may feel better able to create connection, paradoxically, when feeling some safety in a little distance behind the screen. The irony there is that with technology, social contact rules are eased, so the camera can allow much closer interaction than what would be appropriate in-person. Some treatments may encourage greater closeness of the faces within the camera to better read the non-verbal movements of the face and eyes and to create closer connection within the relationship. The reverse can be true also, though. One patient described the screen distance as a way to “hide” from the emotional work needed. She felt that physical distance protected her from the vulnerability of exposure when in-person and therefore knew she gained more help when in clinic. These are personal preferences that often stem from the specific difficulties that bring the person to treatment to begin with and therefore may be unclear which is better when starting out but may be elucidated as the treatment process continues. Sometimes one may just need to try different things out and see what works for them! Privacy Privacy will always be a major concern, however; and some living arrangements may be better suited for in-person therapy over online. Those with busy households, flat mates, children, or work-from-home partners may find private space challenging when at home, and therefore there’s comfort knowing nobody else will disturb when in a clinic room. There are always solutions around this problem too, however. The places with which I’ve given (or even held!) treatment sessions are diverse and liberating! ’ve had clients in their car, in the park, in a loft, in their gardens, taking walks in the woods, away on holiday. We clinicians don’t mind. We are after your focus and commitment, and if you provide that, we can provide you a service. The freedom with which treatment boundaries have expanded have led to research into other non-traditional environments for therapy. Walk-and-talks, where patient and clinician go out into nature to have sessions, became popular during social distancing times but maintain popularity as a great way to combine the health benefits of exercise and nature with therapeutic processes. These can be done both in-person or virtually. Symptoms Besides practical issues of timing and location, another essential factor to consider when choosing therapy style is how are your symptoms presenting? If you are seeking therapy for the treatment of mental health conditions (and by the way, therapy is for anyone willing to be open to self-improvement, not just those with treatable diagnoses), the nature and severity of your symptoms must be considered. Many people struggling with anxiety or depression may struggle to leave the house to attend a treatment session. Therapy is only effective for those that go to therapy. Therapists understand that you are not your symptoms; symptoms may interfere with you wanting to achieve the things you want to do, and more severe symptoms can really impact your ability to help yourself or seek help. It’s therefore relevant to consider, “Where am I most likely to actually get to therapy?” If the effort involved with getting up and dressed, leaving the house, going to a clinic, seeing other people all seems potentially overwhelming, or the threat response is on high alert making it all unmanageable, online treatment may be the door to at least reliably attend sessions ‒ the demands are naturally less. As symptoms subside or treatment takes effect, the possibility of then attending in-person sessions may become a goal of treatment, as well as engaging in the wider community in general. Making Choices At the end of the day, therapy is about a relationship. It is the relationship that will have the meaning that creates change or relief. Though there may be many topics to consider here, the intention is not to create too many choices that feel overwhelming. Instead it is to highlight that finding the best fit for you may go beyond your initial reservations regarding the therapeutic space. I hope that reviewing these considerations will help broaden your scope to finding the person best fit to help you make meaningful change, which includes accessing the right clinician even if they are many miles away. I always reassure people that there aren’t mistakes in this process. Each decision provides new information that helps you make the next decision. So when choosing a clinician, call around. Identify those with a background or specialism that is similar to the things you want to address. Get a feel for the relationship that may form. Find that sense of connection with the person on the other end, and then rest assured knowing with some openness, whether close or far, you can work together to manage the practical to make the treatment successful. Visit my website for more info! Read more from Dr. Amber! Dr. Amber Johnston, Executive Contributor Brainz Magazine 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.

In the United Kingdom, an employer can withdraw a job offer at any time before the employee has accepted it. Once the employee has accepted the offer, the employer can only withdraw it in certain circumstances. Let’s take a closer look at the law surrounding the withdrawal of job offers. Are job offers legally binding? The first thing to understand is that, in the UK, a job offer is not considered a legally binding contract until it is accepted by the employee. This means that, until the employee has accepted the offer, the employer is free to withdraw it without providing a reason. For example, the employer may have made the offer in error, or the company may have changed its mind about the position. In these cases, the employer can simply withdraw the offer without any legal consequences. Post offer-acceptance However, once the employee has formally accepted the offer, the situation changes. At this point, the offer becomes a legally binding contract, and the employer can only withdraw it in certain circumstances. For instance, the employer may be able to withdraw the offer if the employee has provided false information on their job application or during the interview process. In this case, the employer would need to have evidence of the employee's dishonesty, and would need to show that this was a serious enough issue to justify withdrawing the offer. Conditionality Another circumstance in which an employer may be able to withdraw a job offer is if the employee fails to meet certain conditions of the offer. For example, if the offer was conditional on the employee passing a criminal background check, and the employee fails the check, the employer may be able to withdraw the offer. It's important to note that, even in these circumstances, the employer must follow certain procedures when withdrawing a job offer. One such criterion is that the employer must give the employee reasonable notice of the withdrawal, and must provide a valid reason for the withdrawal. Inappropriate withdrawal If the employer fails to follow these procedures, the employee may be able to take legal action against the employer for breach of contract. In this case, the employee may be entitled to compensation for any losses they have suffered as a result of the withdrawal of the job offer. Overall, while an employer can withdraw a job offer in the UK, they must be careful to do so in a legal and fair manner. Failure to follow the proper procedures can result in legal action being taken against the employer. Whether you’re an employer or employee, if you find yourself in a position where you’re unsure of the legality of a job offer withdrawal, it’s important to seek legal advice from an employment law specialist like Weightmans Solicitors. As with all legal matters, the legality will depend on various specific case-specific variables that will each need to be considered in turn, making it very difficult to provide a one-size-fits-all answer in a short blog post.

Written by: AmyK Hutchens, 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’m not a fan of resolutions. The excitement of a New Year fades fast, along with your willpower. One minute you’re shouting, “Yes, I made it to the gym for the third day in a row!” and the next you’re sighing, “Resolutions? What resolutions?!” Whenever there is a marker in our lives –– birthday, anniversary, graduation, wedding, loss of a loved one, the birth of a baby – it causes us to stop our doing and spend more time reflecting. A New Year is no exception. But resolutions don’t sustain you for the entire year. In fact, research shows most people drop their resolutions pretty quickly, and a recent survey by Sundried revealed that 43% of people give up by February. Before you go setting your resolutions, here are three questions to ignite brilliant conversations with “Me, Myself and I” so you can sustain your brilliance and up-level your life all year long. 1. Acceptance, Belonging & Inclusion – The Year of Connection Ten years ago, the children’s New York Times bestseller, The One and only Ivan, won the 2013 Newbery Medal. This unforgettable novel was inspired by the true story of a captive gorilla. While the story celebrates the transformative power of unexpected friendships it is the deeper issue of how we regard (or disregard) one another that rattled hearts around the world. How do “acceptance,” “belonging,” and “inclusion” influence your choices and actions? This story is just as relevant today as many of us feel isolated, excluded or held “captive” socially, culturally, economically, mentally, emotionally, spiritually or politically. Many of us feel excluded by certain laws, media outlets, and/or systems. Sometimes our sense of not belonging is created from closed doors, external barriers, and others’ fears. Sometimes our sense of not belonging is created from our own stories about what happened, how we think the world works, our assumptions about others and events, or our own limiting beliefs. Sometimes our sense of not being accepted or not including others stems from our own prejudices, unconscious biases, fears or closed minds and hardened hearts. Lovingly challenging your assumptions and beliefs so you may lead with a more open, inviting, and inclusive heart can break you free from your own captivity. Lovingly challenging others’ assumptions and beliefs so they may lead with a more open, inviting, and inclusive heart can break others free from captivity. Use your voice this year to start the hard conversations with yourself and others. Make 2023 the year of greater connection, inclusivity, understanding and unexpected friendships. 2. Walking in the Dark – The Year of Transforming Your Pain Into Power There are moments in life when we have more questions than answers, when it seems like life is just a bit more “in your face” than normal. While these moments are often referred to as “a dark time,” New York Times bestselling author and former Episcopal priest, Barbara Taylor Brown, encourages us to turn out the lights and embrace the spiritual darkness, for it is in the dark, she maintains, that one can truly see. How much more is in store for you if you can learn to walk in the dark? In darkness we find courage, we understand the world in new ways, and frequently it is while we are in the dark that we grow the most. The pain we experience can be a gift when we’re willing to do the mental & emotional “work” to transform our pain into power. This year, invite your personal pain for a hike. Let her be heard. Let her vent. Let her have her full say. Let her express herself under the luminous night sky. Only when she feels fully seen, heard & witnessed, will she begin to let you fully walk back into the light. 3. BHAGS are Out – The Year of Setting Feeling Goals Sometimes we just get it backwards. Sometimes we realize it before it’s too late. Danielle LaPorte, a wise-cracking, irreverent modern-day philosopher, author and speaker about desire, who once ran a future-studies think tank, encourages us to work and play more creatively. If you ever wondered if following your passion really pays – she’s a prime example that it does. Danielle might just shift your perspective this year with one fundamental question: What do you need to do to feel the way you want to feel? In a world that often teaches us to chase things that don’t generate happiness and fulfillment, if we focus on how we want to feel, and make choices that generate these desired feelings, we win every time. Too often though, we reach a finish line only to find that the line has moved or that the line leaves us feeling emptier than we anticipated. LaPorte encourages us to define our core desires first so our goals manifest the way we want to feel along the way. It’s not cheesy or inappropriately optimistic to prioritize the journey over the end game. Asking yourself how you want to feel as you work toward your goals influences the overall quality of your human experience. Life is a series of choices, many of which are seemingly out of your control. However, you can control your thoughts, your focus, your effort, your energy, your level of commitment, your mindset [attitude], your response [words & actions] and how you want to feel as you go about creating your precious and unique life. This year, choosing to be lit-up from your choices so you can be the best version of you, is a gift to yourself and everyone you connect with along the way. May 2023 be your year of peaceful, beautiful, brilliant connectivity ‒ with yourself and others. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from AmyK! AmyK Hutchens, Executive Contributor Brainz Magazine AmyK Hutchens is an international award-winning speaker, Amazon 1 bestselling author of the books, The Secrets Leaders Keep and GET IT: Five Steps to the Sex, Salary and Success You Want, and has 23+ years’ experience training and coaching with clients such as Whole Foods, The Home Depot, Starbucks Canada, Expedia, and hundreds more. AmyK is the Founder of the global Self-leadership platform www.shegetsit.com, and shares with leaders HOW to confidently & competently navigate their toughest conversations. AmyK received her M.S. from Johns Hopkins University and has been a featured guest on numerous TV, radio & print networks including Bloomberg, Entrepreneur, USA Today, US News & World Report, NBC & ABC.

Written by: Cedrick Webb, 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. Winners are not born; they are made. They are made over time. They are shaped through experience, molded through challenges, and constructed by focus. The mindset of winners is developed over making intentionally difficult long-term decisions. The actual winner knows that they cannot choose the easy path, for determining the easy path would be a slap in the face to their overall goals. So, what does this winning mindset look like? As a legendary football player, Walter Payton said “A winner is somebody who has given his best effort, who has tried the hardest they possibly can, who has utilized every ounce of energy and strength within them to accomplish something. It doesn’t mean that they accomplished it or failed, it means that they’ve given it their best” Below are 15 characteristics of the winner's mindset. If you focus on developing these, you will continue to grow and become the winner you genuinely desire to be. 1. Don't Make Excuses Making excuses is for the weak. Winners don't look for excuses; they look for growth and opportunity. Excuses will always be there for you, but the possibility won't. Excuses don't help or serve any cause. They ruin a cause or movement. Life doesn't reward excuse-makers; it rewards attitude and effort. Excuses are the antithesis of attitude and action, the enemy of progress, and cancer to growth. As the brilliant Benjamin Franklin said, "He that is good for making excuses is seldom good for anything else." 2. Make The Priority The Priority The priority must always be the priority. If something is important enough to you, it will take precedence. If it is not important enough, it will take a back seat. Priorities always rise to the top. It will be obvious what is a focus in someone's life, by not only their words but ultimately their actions. How they prioritize their time, energy, and attention speaks to the priority. The beautiful thing about high priority is that your life will become simpler. Decisions will become simpler because your priorities will be clear. More straightforward decision-making will lead to much greater clarity and growth. 3. Bring Others With Them Winners know growth and culture enhance themselves and everyone around them. When a winner is truly serious, they want to help others win. Assisting others to win teaches the winner more about themselves. When a winner finds another winner, they want to be around them more. They recognize that they are being made better and making others better. The old proverb goes, "As iron sharpens iron, so one person sharpens another." Proper sharpening is suitable for both. The true winner finds and surrounds themselves with the right winners that bring out the best in them. 4. Know Themselves And Are Honest With Themselves Knowing yourself inside and out is one of the greatest gifts you can give to yourself and the world around you. To know yourself is to know your strengths and weaknesses, failures and successes, and lastly, your limitations and capabilities. Knowing your strengths and weaknesses lets you understand where you fall short and how to improve. Knowing your failures and successes allows you to draw from your experiences to apply to future endeavors. Knowing your limitations and capabilities will enable you to dream and show the world that anything is possible. As the profound philosopher Socrates once said, "To know thyself is the beginning of wisdom." Wisdom is within you. It starts with knowing yourself and being honest with yourself. Once you understand yourself, you now have the keys to your world. 5. Don't Waste Time Time is one of our most valuable commodities. We all have the same 24 hours each day; the winner knows they must maximize their time to reach their goals. Time moves fast; the winner knows how to corral it. The winner controls their time before time controls them. Wasting time means wasting energy. Knowing what to invest your time in is key to maximizing time. As Stephen Covey said, "The key is not spending time, but investing in it." Invest your time in the right people, processes, and purposes. Time is limited; invest it wisely. 6. Expect To Win Winning starts with the mind. Where your mind goes, everything else will follow. Winners cannot afford doubt or negative thoughts; they must train their brains to see their future success and expect it. Zig Ziglar once said, "You were born to win, but to be a winner, you must plan to win, prepare to win, and expect to win." Winners know they are meant to win and don't settle for anything less. Because they expect to win, they will find a way to win. Winners always find a way to win. 7. Are Brave Enough To Fail To achieve anything significant, you must be brave enough to fail. Everyone fears failure and winners have a stronger fear of mediocrity. Mediocrity and greatness do not go together. The winner knows they must conquer the fear of failure to achieve excellence. The only way to conquer fear is to take it head-on and be brave enough to fail. Being brave enough to fail becomes much easier when the other components of the winning mindset are intact, especially knowing themselves. Knowing your past, present, and future is a confidence booster in facing fear. 8. Appreciate Feedback Feedback is the breakfast of champions. A person of growth recognizes the value of feedback. They not only receive it, but they also embrace it. How we receive and embrace feedback separates the good from the great. NBA coach Doc Rivers once said, "Average players want to be left alone. Good players want to be coached. Great players want to be told the truth." They know that where there is truth, there is the freedom to grow. 9. Don't Give Up Quitting is never an option for winners. Failure happens to winners; quitting does not. There are lessons to be learned in failure, no lessons to be learned in quitting, only regret. Legendary baseball player, Babe Ruth said, "It's hard to beat a person who never gives up." Quitting and failure are two different things but closely related. Quitting is a matter of will, and failure is a matter of skill. Once you accept leaving as an option, you will fail more often. If you never take quitting as an option, everything you put your mind to, you will win. 10. Find Solutions Instead Of Problems Some people find solutions to problems, and some find problems to solutions. The winner is solutions focused. Anyone can find problems; not everybody can solve them. The winner looks at every problem as an opportunity. Where there is a problem, there's also an opportunity to learn and grow. Focus on the solution, not the problem itself. 11. Take Responsibility Taking responsibility is a mark of maturity. Immature people make excuses; mature people take responsibility. Winners know they are responsible for everything they want and desire. They know they get what they work for, not what they wish for. Winners know that no situation is too big for them. They shine their brightest when times are most challenging. When no one else wants to take responsibility, that's their time to assume responsibility. This is their time to shine. 12. Always Learning Learning and teachability go hand in hand. Learning is knowledge; teachability is applying that knowledge. The winner feeds their mind with knowledge and finds practicality. The winner knows that learning is essential to growth. The day they stop learning is the day they stop growing. The true winner takes their learning to the next level. They don't just look at knowledge; they seek it out, chew it up, and examine it thoroughly. They spit out the fat and consume the nutrients they need for growth. 13 Always Give More Than Expected Winners are always givers, not takers. Where everyone else is looking to receive, the winner wants to grow and influence others. They know that they have value to offer. They promise little and deliver big. The winner digs deeper and finds a way to give more than they thought they had. In doing so, they widen their capacity to grow. 14. Boldly Ask For What They Want True winners are bold in what they ask for but not in an arrogant way. They know what they want and boldly ask for what they want. They can be bold in what they ask because they have spent countless hours executing their plan. Asking boldly for what you want is an act of faith and community. When a winner asks for what they want, they invite you into their circle. Because they know this, they rarely ask for anything. But when they do ask, it's bold! 15. Don't Follow The Crowd Winners carve their paths. Following the crowd is for the insecure. Winners know that the wrong group can bring down anyone, so they are careful not to follow the crowd. Winners think outside the box; they look for new and better ways of doing things. Albert Einstein once said, "The person who follows the crowd will usually go no further than the crowd. The person who walks alone is likely to find himself in places no one has ever seen before." A winner's mindset is essential to long-term success. It starts with your thinking and turning those thoughts into action. To be a winner, you must begin by thinking like a winner. Mindset is everything. Follow me on Facebook, Instagram, LinkedIn, Twitter and visit my website for more info! Read more from Cedrick! Cedrick Webb, Executive Contributor Brainz Magazine Cedrick Webb, is a leader in digital marketing industry. He is CEO of Smart Digital, a leading company in digital marketing for small businesses. Smart Digital specializes in website design, search engine optimization, search engine marketing, social media management and more. Smart Digital offers its services with the utmost integrity and aims to simplify digital marketing for small businesses.

Written by: Dr. Romi Fung, 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 on track to medical school during high school and my freshmen year of college when the realization hit me. I have always wanted to become a doctor and be the one to cure Alzheimer’s disease. I dreamt of a career in researching and treating patients living with dementia with the most innovative of treatments and pharmaceutical interventions. Despite seeing the grim successes in current clinical trials for Alzheimer’s disease, I had never thought an important factor of cognition would be learned from my experiences going through my journey in mental health. About 20 years ago, I was a teenager just entering high school. As eager as I wanted to experience high school life, I suffered from debilitating depression and anxiety from my challenges of getting along with my peers and family. Eventually, I could not function and had to withdraw from eighth grade and be sent for therapy. I have had suicidal ideations but had no plan of harming myself; there were considerations of having me monitored at the hospital, but fortunately, that never happened. I recall being medicated with at least three different Selective Serotonin Reuptake Inhibitors (SSRIs), a common type of antidepressant: Fluoxetine (Prozac), Sertraline (Zoloft), and Escitalopram (Cipralex). Each one gave me a different set of side effects, including digestive upsets and apathy. The medications only helped manage my mood but did not make me thrive. While on medication, I attempted to transfer schools to see if a new environment would help. After four different transfers (three high schools within the city I lived in, and one where I decided to move in with my aunt in the neighbouring province), I had concluded that high school might not be where I belonged. I have worked with several counsellors. However, it wasn’t until my most recent counsellor, who had a different approach to working with my health, that expanded my understanding of cognitive health. She worked with me on my nutritional intake and diet. She taught me that the brain requires nutrients to make the happy hormones. She also taught me the importance of sleep and exercise on the brain and how it impacted my mood. Having worked with her for some time, I was able to muster the strength to restart high school at the age of 18. I have become more grounded, and happier, my thoughts were clearer. I have not had to take any medication upon graduating from high school. Why hasn’t anyone told me that what I eat, what I do, how I sleep, and how I move can affect the brain? Would this also be the same for other brain conditions like dementia and Alzheimer’s disease, where the only approved treatment is Donepezil (Aricept)? My exploration of how I can support an individual’s brain through diet and lifestyle brought me to become a naturopathic doctor, and I have not turned back on my decision. So, what exactly is Naturopathic Medicine, and what is a ‘Naturopathic Doctor?’ Naturopathic Medicine is a kind of medicine that combines the wisdom of nature with the rigours of conventional medical sciences. Naturopathic medicine utilizes traditional and natural forms of medicine, including nutrition, herbs, and acupuncture, and focuses on the impact of lifestyle on one’s health. Naturopathic doctors are primary health care providers who integrate standard medical diagnostics focused on understanding the root cause of disease. Naturopathic doctors provide individualized treatment, including clinical nutrition and supplementation, and lifestyle counselling that addresses the individual’s physical, mental and emotional health. My training as a naturopathic doctor equipped me to think more about cognitive and brain health. Through my education, I have learned to focus not only on WHAT the beta-amyloid plaque is, the principal factor in the development of Alzheimer’s disease, but WHY beta-amyloid plaque is made. This approach makes me believe naturopathic doctors are very well equipped to support brain health and those living with dementia. Naturopathic doctors explore links that could contribute to the development of beta-amyloid plaque. There are many contributing factors a naturopathic doctor will have to explore, including: Hypoxia, or the lack of oxygen: Hypoxia increases the expression of genes (known as epigenetics, where the individual’s choices and environment depict what genes get turned on/off) that promote the production of amyloid plaque (Lall et al., 2019). Knowing this, naturopathic doctors will consider all avenues that could lead to affected delivery of oxygen to the brain, such as respiratory disease, including bronchitis and asthma, anemia, sleep apnea, stroke or transient ischemic attacks, physical inactivity, and congestive heart failure. Lack of nutrients, including magnesium, vitamin D, DHA Omega-3 and choline that, all have functions in building neurons and synaptogenesis (creation of brain connections) Chronic inflammation, which could also be from chronic lack of nutrients, that would impact the environment of the brain. There is speculation that amyloid plaque is an antimicrobial peptide that acts against bacteria and viruses (Fulop et al., 2018), and chronic infection could contribute to chronic inflammation. Some of the sources of infection can come from oral health and the external environment, such as mould infection. And many more that I hope to share in future articles! A naturopathic doctor can, therefore, support and optimize brain health by exploring all the different avenues that could impact the brain and cognitive health. A comprehensive consultation with a naturopathic doctor involves exploring all these factors and even looking into the foundations of health: sleep, diet, lifestyle, family history, medical history, and stress management. Why would it be that we’re seeing a rise in the prevalence of Alzheimer’s disease? That has to do with our changes in environments and lifestyles. Our adaptations to the changing built environment, including work cultures, food processing, and agriculture, amongst others, are harming our cognitive health and depriving us of optimizing our health. Naturopathic doctors explore these avenues and coach their patients in finding realistic changes in habits that could optimize one’s lifestyles. Naturopathic doctors can also request lab work, as primary health care practitioners and medical physicians do. It is said that biochemical factors can start to be seen as early as a decade before clinical symptoms arise with cognitive decline. Imbalances in blood sugar, insulin, ferritin/iron, magnesium, vitamin D, vitamin B12 and many others could be identified early on and dealt with. Ultimately, naturopathic doctors are trained to optimize health. Most diseases today are from a chronic etiology, and chronic conditions arise from what we do on a daily basis. Deficiencies that remain chronic for decades translate to chronic conditions, including dementia. We simply cannot medicate poor sleep, poor diet and poor lifestyle. And that’s where naturopathic doctors come in! Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Dr. Romi! Dr. Romi Fung, ND, M.Sc, Ph.D (cand.), Executive Contributor Brainz Magazine Dr. Romi Fung is a naturopathic physician practicing in Richmond, BC, Canada with a special focus in dementia and cognitive health. Dr. Fung works with patients living with cognitive decline and dementia by augmenting their brain's environment. He believes there is more to dementia than just working primarily with the brain; several metabolic and biochemical factors affecting our brain emerge from the body. Dr. Fung takes a comprehensive approach in working with his patients, from screening for inflammation, insulin resistance, and imbalanced hormones – all of which contribute significantly to our brain health, to interventions, including lifestyle coaching and clinical nutrition. References: Fulop, T., Witkowski, J. M., Bourgade, K., Khalil, A., Zerif, E., Larbi, A., Hirokawa, K., Pawelec, G., Bocti, C., Lacombe, G., Dupuis, G., & Frost, E. H. (2018). Can an Infection Hypothesis Explain the Beta Amyloid Hypothesis of Alzheimer's Disease?. Frontiers in aging neuroscience, 10, 224. https://doi.org/10.3389/fnagi.2018.00224 Lall, R., Mohammed, R., & Ojha, U. (2019). What are the links between hypoxia and Alzheimer's disease?. Neuropsychiatric disease and treatment, 15, 1343–1354. https://doi.org/10.2147/NDT.S203103