Written by: Craig Stanland , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. As we age, we may think we've missed our chance to reinvent. That couldn't be further from the truth. "It's never too late to be what you might have been." – George Eliot You can only pursue your passions and dreams in your twenties. This a myth that pops up in my work quite a bit. The idea that, "You're too old." "You missed your chance." "You only know how to be a (insert profession here). "You don't know how you could possibly learn anything new." This myth is directly tied to another myth of reinvention: You have to give up everything you fought so hard to build.It also misses that your current skills are more transferable than you realize. If you think you're too old to start something new, then this is for you: Toni Morrison published her first novel, The Bluest Eye, at age 40 as a single mom. Dorothy Allison was 42 when Bastard Out of Carolina came out. Mark Twain wrote Huckleberry Finn at age 49. Chef, Julia Child, didn't learn how to cook until her 40s and didn't have her television show until her 50s. Frank McCourt didn't publish his first book, Angela's Ashes ( he won the Pulitzer Prize for this book) until he was 66. Alan Rickman, who played Snape in the Harry Potter films, got his first film role at 46. Singer, Susan Boyle, was 46 when she got discovered on Britain's Got Talent. George Eliot published her first novel at 40. Anna Mary Robertson Moses (Grandma Moses) started painting when she was 75 and became a famous painter. Filmmaker, Alfred Hitchcock, made some of his best work between his 54th and 61st birthdays. Daniel Defoe wrote Robinson Crusoe at 58. Cezanne's works in his mid-60s are valued 15 times higher than those he created as a young man. At 74, Norman Maclean published his first and only novel, the 1976 best-selling book, A River Runs Through It . Laura Ingalls Wilder became a columnist in her 40s. But did not publish her first novel in the Little House series of children's books until her 60s. Sculptor, Louise Bourgeois, reached her greatest artistic success in her 70s and 80s. She died at 98, having finished another one of the sculptures the week before. Painter, Carmen Herrera, sold her first artwork in 2004 when she was 89 years old, after six decades of private painting. I published my memoir, "Blank Canvas, How I Reinvented My Life After Prison," when I was 47. Time will pass with or without you, and you can choose how you invest it. Let the time slip by, and you'll taste the bitterness of regret, wondering, "what if..." Invest the time wisely pursuing something you've always desired, and you'll say, "I'm grateful I..." Massive difference in the richness and depth of your life. Let's talk if you're ready to invest in 1:1 support so you can write your extraordinary life story. Join me for your Free Reinvention Clarity Call . My best-selling book, "Blank Canvas, How I Reinvented My Life After Prison," is available on Amazon. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Craig! Craig Stanland, Executive Contributor Brainz Magazine Craig Stanland is a Reinvention Architect & Mindset Coach, TEDx & Keynote Speaker, and Best-Selling Author. In 2012, Craig Stanland made a choice that would cost him everything. After exploiting the warranty policy of one of the largest tech companies in the world for almost a year, the FBI finally knocked on his door. He was arrested and sentenced to 2 years of Federal Prison, followed by 3 years of Supervised Release, and ordered to pay $834,307 in restitution. He lost his wife, his home, his cars, his career, and even his identity. He wanted nothing more than to die. A well-timed prison visit from his best friend of over thirty years turned his life around. Craig rebuilt and reinvented his life from rock bottom to a life of meaning and fulfillment. As a Reinvention Architect, Craig leverages his experiences and personal reinvention to work 1:1 with clients so they can re-architect their lives with freedom, passion, purpose, fulfillment, and meaning.Craig's mission is to help people cultivate the courage to pursue their calling so they can live meaningful lives. His book, "Blank Canvas, How I Reinvented My Life After Prison" is available on Amazon.

Paula Bratcher Ratliff is the President of Women Impact Tech, where she leads the strategic direction and daily operations of an amazing organization. Their mission is to create equity in the workforce for women in tech by building a network of women who support one another and by propelling companies to promote equality, equity and inclusion in their organizations. Tell us a little bit about yourself, Paula. I’ve spent the past 20 years architecting and leading teams that provide workforce solutions for staffing, RPO, MSP and consulting services for Fortune 500 companies in North America and Globally. I’ve also been fortunate enough to have led corporate supplier diversity, sustainability, and diversity and inclusion initiatives throughout my career. Women Impact Tech has allowed me to bridge my industry expertise and passion for diversity and inclusion into one leadership role. I’m also a wife and mother of two amazing kids, Slone and Liam, ages 4 and 5! They sure keep me on my toes! We also have two sweet mini goldendoodles named Scout and Scarlett! I love to live life to the fullest, embracing every moment with my family. We love to travel and try to visit one new National Park each year. We are all obsessed with Disney World and most things Disney, for Christmas this year will be going on our first Disney Cruise and couldn’t be more excited! What is your business name and how do you help your clients? Our business name is Women Impact Tech and we have two distinct clients in the marketplace. First are the many women across the US that we support through networking, elevating them with thought leadership and facilitating career development and placement opportunities. Second is the organizations that we work with to offer knowledge and insights and provide them access to communities of women in tech with 2 –7 years’ experience. We also offer workforce consulting and support with DE&I initiatives specific to elevating women within their tech divisions. We have several ways in which our audiences can engage with us including in-person or virtual events, our membership platform, job board, or specifically for job placement. What kind of audience do you target your business towards? We target both organizations who want to evolve their diversity, equity, and inclusion programs as well as women tech professionals who want to thrive in their careers. What are your current goals for your business? For most companies, “on paper,” they have a solid DEI strategy. Unfortunately, the strategy doesn’t include the instructions, training, or tools to allow for management to execute that strategy. So many times, we see companies fall flat with the execution of their diversity programs. On the flip side, professionals are feeling the impact of organizations not equipped to allow for underrepresented groups to thrive in their careers. Our goal is to continue to reach more organizations that are strategically trying to improve their ratio of women in their tech teams, as well as create a culture where women can not only succeed, but also thrive in their organization. We are also very focused on growing the number of markets we service across the US with our live, in-person events. For 2023, we have scheduled 7 Accelerate Conferences in: San Francisco (March 21st and 22nd), Chicago (April 27th), Seattle (May 24th), Denver (July 11th), Boston (August 21st and 22nd), Atlanta (October 3rd), and NYC (November 2nd and 3rd). Lastly, one of our goals this year is to increase our memberships so that our individuals and companies don’t simply rely on our support at a onetime event through the year, but they can count on us to be there year-round with insights, virtual events and support through individual or corporate memberships. Think of the largest Business Resource Group for Women in Tech across a multitude of industries and brand, supporting one another! One woman can make a difference, but together we can rock the world. What would you like to achieve for yourself and your business in the future? I’ve spent most of my career working with large, global organizations on their workforce strategies. This gave me a front-row seat to understanding where the gaps arise in retaining professionals, and particularly those professionals from traditionally underrepresented groups. As for Women Impact Tech, we are continuing to evolve our tools and offerings to further support organizations and professionals. We’re currently building our brand, evolving our membership offerings, and expanding our national reach so that we can be a valuable partner to even more organizations and professionals. As for me personally, gender equity, seeing women excel, and seeing women uplifting other women is what gives me the most joy in my job, and it creates an opportunity to build something that I can hang my hat on as a career with a legacy of giving back and supporting others. Who inspires you to be the best that you can be? My children. I don’t want my daughter to fight the same gender stereotypes and same pay equity issues that my mother and I both faced in our careers. It's time to break that glass ceiling once and for all and create an expectation that women can be as good at any role in the workforce and that they should be paid as well – or better – than their male counterparts if they are more productive and successful at their job! My son will be the very best female advocate and ally! He is being raised by two strong women and has an independent, strong-willed sister! I hope that we are raising boys in our society to highly respect and value the women in their lives. What is your work inspired by? I’m inspired by the small tribe of women who supported me along my career journey. I was fortunate to work with strong women in my industry that had the mentality that when women support each other, incredible things happen. So, having the opportunity to lift women up every day through the leadership in my organization, as well as the purposeful work we do to lift and support women in tech across the US– to exceed their own expectations and set the goals higher– is truly a joy for me. I am also incredibly inspired by the messages we receive about how we changed people's lives by giving them a new opportunity in a new company that truly embraced them, or how a chance meeting at one of our conferences gave them the mentor that they had always dreamed of having to support their career. Those messages are extremely inspirational.

Written by: Richard Hilton, 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. There are times when dealing with people that you want to have a deep rapport with that person. There are other times when you don’t such as the annoying colleague or relative and if you are working with someone that is suffering from depression it is probably the best option not to build rapport too deep a rapport with them as you get yourself into a depressed state. Dr John Grinder says that if you what to have a deep rapport with someone “treat them like they are the most important person that exists”. Really listen to what that person is saying and be mindful that you are not going to have your own response ready to that person’s problem as listening is a really hard thing to do. I did hear someone once say when someone comes to you with a problem “do you want me to listen or do you want me to help you fix it? Which one?” 5 ways how to build rapport 1. Ritual greetings: such as handshakes or bowing or whatever the local custom is, or if lost asking “Excuse me, can you tell me how do I get to…” The person you are dealing with may most likely think “you are trustworthy and possibly safe to be around”. 2. Small talk: This shows the person that you are interested in them or how they are. It is also a safe place to figure someone out and set boundaries. It is best to stay off topics such as politics & religion as these can be hot emotional buttons. 3. Big talk: the small and engaging in deep and meaningful conversations, the boundaries are being set and you are getting to know the person that you are talking with. An example of big talk instead of asking, “what hobbies do you have?” Ask instead, “What is the most interesting thing about that hobby?” Or “What do you enjoy most about that activity?” 4. Work talk: is similar to Big Talk this is where valuable information is in an exchange of ideas, in finding out what makes the person do what they do and, in a therapy, setting it is where the magic happens. 5. Exit: this is where you may want to meet the person again and continue the discussion and setup for next time. You can achieve this by ending the conversation in an upbeat manner reinforcing how much you enjoyed your time together and would like to continue the conversation later if that is the aim. How to not build rapport 1. Skipping the big talk: going straight from small talk to work talk. 2. Being too nice: originally nice meant, ignorant, and stupid. Being too pleasant and agreeable gets you walked over as it shows you don’t value yourself and the person you are dealing with won’t value you as much either. 3. Trying too hard or being too pushy: comes off as being desperate and not many people like being around desperate or needy people. The salesman that focuses on the sale and not on the customer’s needs, that customer can smell it a mile away. 4. Disinterest: For the person that you are talking to, you haven’t noticed that their eyes have begun over and missed the cues like being fidgety or not engaging with you they keep asking you to repeat yourself. The conversation isn’t a conversation it is a monologue. Follow me on LinkedIn, and visit my website for more info! Read more from Richard! Richard Hilton, Executive Contributor Brainz Magazine Richard is a former member of the British Army. Upon leaving the military he studied extensively in self-defense, Conflict Management. Due to going through a difficult period on leaving, he realised that he needed to make major changes in the direction of his life He then began to study NLP and Hypnosis. He is now helping veterans and first responders with the difficulties and challenges that they are facing on a daily basis. He has also self-published his first book "Whispers over Windermere"

Written by: Nadija Bajrami, 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. Let’s talk about Impostor Syndrome and let’s see what it is, how it affects our lives, ways to overcome it and how hypnotherapy and mind coaching can help us overcome Impostor Syndrome and move forward toward our goals with confidence. Think of your greatest achievements. Do you feel proud of what you have accomplished? Or do you feel like a fraud? Does each raise, promotion or compliment on your achievements bring you joy and happiness? Or is it accompanied by the fear that, one day, your cover will be blown, and everyone will find out that you just got lucky and that you will not be able to achieve anything that good again? If you experience feelings of inadequacy and self-doubt, you may be surprised to learn that you are in great company. Impostor Syndrome is typically associated with high achievers. So, if you feel like an impostor or a fraud, the chances are that you are more competent than you think. Real frauds do not worry about not being competent enough. We often hear people around us talk about Impostor Syndrome and how they sometimes feel like an impostor or even a fraud. Studies estimate that between 70 and 80 percent of people experience Impostor Syndrome at one time or another. And for some people, it can be truly debilitating. What Exactly Is Impostor Syndrome? Impostor Syndrome is not a mental illness in and of itself, and it cannot be attributed to a simple lack of self-confidence. It is more a false perception of reality that can deeply affect our well-being and the quality of life of those suffering from Impostor Syndrome. Impostor Syndrome (also known as Impostor Phenomenon and Fraud Syndrome) is the overwhelming feeling that you do not deserve your success and the good you receive in your life. You become fully convinced that you are not as smart, intelligent, or talented as you may seem. And you put your achievements down to being lucky or just being "in the right place at the right time." You might find that you often question your ability or ask yourself, "What gives me the right?" You may even feel that you do not belong at all. And your biggest fear is that one day you will be exposed as a fraud. And despite your impressive achievements, your self-limiting beliefs prevent you from feeling successful and proud of yourself. Before going any further on this topic, I would like to share a brief story about myself. Over the last couple of months, my own therapy, coaching and spiritual business have been growing and one part of me has been feeling extremely happy to help some amazing clients, but another part of me revealed itself and started creeping into my life, bringing doubts and fears that maybe all this will not last, that I have just been lucky and really, what gives me the right to be successful. Does this sound familiar? Well, believe me, you are not alone. I have been feeling this imposter syndrome the last couple of weeks and this gave me the idea to write about this topic in my new article. Remember that this can happen to the best of us and that there are ways to help us overcome this, including hypnotherapy and mind coaching. Impostor Syndrome can be linked to other areas of self-doubt, such as fear of success, fear of failure, or self-sabotage. But it's not simply about poor self-confidence or excessive humility. It involves a constant fear of exposure, and rejection. Impostor Syndrome often strikes at moments of success, at moments where things are going really well for you, like for example, starting a new job, receiving an award or promotion, starting a new project, starting your own business, getting married or becoming a first-time parent. Feeling like an impostor will often push you to work even harder because of your perceived inadequacies, to avoid being "unmasked." This may even lead to bigger success and recognition – and making you feel like an even bigger fraud. Often, however, your poor perception of your skills and abilities can result in "downshifting." This is when you decide to revise your goals and become less ambitious and according to you more realistic, thus preventing you from fulfilling your true potential. Do I Suffer From Impostor Syndrome? Feeling inadequate, having self-doubt, and working hard When you become successful you may find yourself thinking, "I am not worthy," "I do not deserve this”, or “why me?” and that will fuel a severe and constant lack of self-confidence. In order to relieve some of their feelings of being inadequate, people suffering with Impostor Syndrome work extremely hard to come up to the high standards they have set for themselves. Being a perfectionist Many people who experience Impostor Syndrome are perfectionists. This is when you set yourself unreasonably high or unrealistic goals, and then feel disappointment or discouragement when you fail at achieving those goals. Perfectionism means that you can never feel happy with your achievements and tend to focus on mistakes and failures only. Sabotaging yourself People suffering with Impostor Syndrome are absolutely terrified of failure. At the same time, however, they're frightened by success as they feel unworthy of it. This constant internal struggle leads to self-sabotage which in the end affects their chances for real achievements. Avoiding responsibility While quite a lot of people suffering from Impostor Syndrome are perfectionists, others go the opposite way and just refuse to take on new responsibilities, get a new job, or even accept new clients if they are in business, fearing that things will go wrong or that they will undoubtedly fail. Convincing yourself you’re just a fraud Impostor Syndrome is often characterized by a constant fear of “being discovered” and the more successful people suffering with Impostor Syndrome are, the more they worry about how much work and effort they will have to put in order to keep up the “appearances of being successful”. Whatever they do, they convince themselves that they are just not good enough. Feeling overrated Compliments, promotions, awards or any type of recognition don't help people with Impostor Syndrome feel better, adequate or legitimate. Instead, this often makes them feel worse as they are convinced others just overestimate them and their abilities. Meanwhile, they underestimate themselves and don’t feel up to the task at hand. When things work out, they tend to think it was due to pure luck and that they won’t be able to come up to other people’s expectations. Despite recognition, they will keep feeling incompetent. Refusing to accept and celebrate your successes Although achievement leads most people to feel good about themselves, success deepens self-doubt in people suffering with Impostor Syndrome. Each time they accomplish something new, their fear of being "found out" increases. They constantly worry they can't reproduce their success as they are convinced their success is temporary and due to sheer luck. They tend to consider their "easy," even when they have worked extremely hard to achieve their goals. Ways to overcome Impostor Syndrome Recognizing that you have Impostor Syndrome is often the hardest part, but it's also the first step toward overcoming it. Experiencing Impostor Syndrome does not have to be a life sentence. There are steps and ways to help you break the negative cycle of self-doubt, build yourself up and feel more worthy of your success. Acknowledge your thoughts and feelings The first step is to acknowledge what you are thinking and feeling. Acknowledge your thoughts thoughts and put them in perspective. It is about learning to simply observing your thoughts as opposed to engaging them. You can start a journal in which you log the times you experience feelings of self-doubt or inadequacy and be specific about why you are feeling that way. The more details you log, the better. Putting your thoughts down on paper will help you reframe and challenge them and build a case against your inner critic. Remember that, while feelings are important, they are just feelings – and do not necessarily reflect reality. You can then come up with some positive statements or affirmations to counter the loop of negative thought patterns. The only difference between people suffering with Impostor Syndrome and people who do not is how they respond to challenges. The process is to learn to think like non-impostors. Talk to people you trust Reach out and talk to people you trust. You will be surprised by how many of your friends, loved ones and colleagues can relate to how you feel. Listen to the people you respect in your life and let them show you how your fears are unfounded. Sharing what you are going through with others will remind you of the skills you have gained so far. It can also be helpful to share what you are feeling with trusted mentors or professional therapists. People who have more experience can reassure you that what you are feeling is normal and knowing others have been in your position can make it seem less scary and easier to deal with. Know who you are and have a clear understanding of your strengths and weaknesses Once you have a deeper understanding of who you are and o your strengths and weaknesses, you won't have to spend so much time worrying that you are not competent enough for certain tasks, projects, or roles. Having this knowledge will provide you with facts about your abilities and will help you challenge doubt when it arises. Accept that being perfect is impossible In order to have a healthy sense of self-esteem and self-worth, we need to accept both our strengths and weaknesses. Nobody is perfect, and mistakes are an inevitable part of life. Learning to accept that things sometimes go wrong can increase resilience and mental well-being. Learn how to set yourself realistic and achievable goals. At the same time, remember that mistakes are a part of life, and that, if you do not achieve a particular target on time, it is not the end of the world. Your mistakes are just part of the learning process, and they are proof that you are willing to take risks and try again in a different way. Celebrate all your wins, even the small ones Every time you achieve anything that matters to you, even if it is seems quite insignificant in the greater scheme of things, remember to celebrate it. Always celebrate your successes, big or small. Keep a track record of any wins or any positive feedback and praise that you receive. And look back at it the next time you hear that negative inner critic. This will help boost your confidence. If your feelings of incompetence are seriously holding you back, seek professional help. A fully trained and accredited hypnotherapist can help you begin to see yourself in the same positive light in which others see you. Now let’s see what hypnosis and mind coaching are and how they can be powerful modalities to help us overcome Impostor Syndrome. What is hypnosis? As an award-winning, fully qualified, and accredited hypnotherapist, I can say that hypnosis is a very powerful modality to help you overcome Impostor Syndrome. Hypnosis is a safe and natural state of relaxation with an increased level of awareness during which you are not asleep and are fully in control. You will experience a pleasant state of mind with increased attention and focus. The hypnotic state is similar to some moments in your life when you are daydreaming or fully absorbed in a specific activity like reading for example. There is absolutely nothing to fear as therapeutic and clinical hypnosis is totally different from stage and entertainment hypnosis and as you remain in control, you will never be asked to do anything foolish or against your will. For the hypnotherapy session to be successful, the hypnotherapist must have your consent, collaboration and full commitment as the purpose is to help you reach a feeling of being more in charge and in control of your life. While in a relaxed state of mind, new information can make its way into the subconscious which transforms old beliefs and thought patterns. Hypnosis delves into your subconscious mind to plant positive thoughts and suggestions, which can create meaningful and lasting changes in your thought process. Hypnosis replaces the old with the new. Changing your thinking will change your beliefs, fears, desires, habits, and anything that creates resistance when achieving new things. It is not a passive process. You are actively participating by communicating your goals and what has previously held you back in the past. These goals are to be truly yours, no matter what you desire to obtain or achieve. If you are trying to satisfy social pressure, then hypnotherapy will not help you. The process is about you, your cooperation, your consent, and your participation. More and more of us are beginning to understand how important the subconscious mind is in both helping and sabotaging our efforts to change and be happy. It is widely accepted that most of what we do and what we think is directed by the subconscious. In effect, we spend most of the day on autopilot, our past experiences shaping our responses, moment to moment. When working with a qualified hypnotherapist, you will learn to reframe your thoughts and feelings around Impostor Syndrome. Impostor Syndrome is a self-fulfilling pattern of thought in which you consider yourself to be a fraud. You doubt your own abilities and think that anyone who believes otherwise is only "being nice" or has somehow been fooled by you. Hypnosis will be used to replace these negative thoughts by more positive ones, boost your sense of worthiness and confidence and help you acknowledge and embrace your talents and abilities. As a hypnotherapist I believe I work in a profession which is fantastically placed to help people align with what they really desire in life, appreciate themselves and see their true potential. What is mind coaching? I like very much The International Coach Federation's definition of coaching in general: "Partnering with clients in a thought-provoking and creative process that inspires them to maximize their personal and professional potential". Mind coaching is NOT me telling you what to do with your life or how to live your life. Mind coaching is you getting really honest with yourself and realize that there are areas in your life you want to improve to get the life you are longing for. It can be described as trance-free interventions and a process that encourages you to have a preference for action over thinking. It gives you the tools to step in, get out there and do the work needed to unlock your potential and get the life you want. It is a client-centred approach that requires you to take an active role in the programmes we build together to help you reach your goals. As you work on your mindset with the help of mind coaching, believing in yourself and your abilities will become a new programme and a new way of living. Now all this shows you how powerful hypnotherapy and mind coaching are to delete all those used and outdated programmes and limiting beliefs and to replace them by more positive and beneficial ones to help you increase a general sense of wellbeing and to help you believe that you are truly capable and competent, that whatever you achieve is due to your own skills and that you have all it takes to create the life you desire and deserve. Hope this gives you a better understanding of what Impostor Syndrome is and how hypnotherapy and mind coaching can help you overcome it and believe in yourself and your abilities again! Follow Nadija on her Facebook, Instagram, Linkedin and visit her website for more info. Read more from Nadija! Nadija Bajrami, Senior Level Executive Contributor Brainz Magazine French by birth, Nadija has lived in Scotland for 7 years and has traveled the world. After recovering from some serious health issues, Nadija had a wake-up call and came to Ireland to find her path. She has been living in Dublin since 2017. Nadija is an empowerment specialist and holds a double diploma in Hypnotherapy, Mind Coaching, and online therapy. She is dedicated to helping her clients get empowered, supercharge their confidence and self-esteem, overcome their limiting beliefs as well as manage anxiety, and symptoms of traumatic experiences and help people on their grief and healing journey through her therapy, coaching, and spiritual work.

Written by: Chelsea Haines, 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. While October is the month of cinnamon spice and all things pumpkin nice ‒ it's also Halloween month. But what I'm sharing this month is far scarier than anything I've ever seen in a movie because it is not only real but also really common. I'm talking about the scary side effects of a leaky gut that so many Americans are living with. This article will also show you 3 easy ways to start showing your gut the love it (and you) deserves. What is a leaky gut? When talking about leaky gut we're referring to a term recently popularised known as Leaky Gut Syndrome. This syndrome is also referred to as gut permeability. While not a diagnosable disease, research has proven this is indeed a real problem, especially amongst high-performing individuals in a highly-stressed culture. It develops from a damaged and thus very permeable intestinal barrier, which allows tiny particles of food and toxins to leak out of your intestines and into your bloodstream. This unfortunate event triggers an immune response, typically autoimmune, leading to excess inflammation despite the immune system's great effort to fight potential infection. This cascade of symptoms, in turn, further damages the intestinal barrier, creating a dangerous cycle ‒ leading to dangerous lifestyle-related diseases. How do we damage the intestinal barrier? More everyday causes include regular use of common things like alcohol and NSAIDS (think aspirin and ibuprofen.) Dysbiosis (bacterial overgrowth/imbalance which we test for via a comprehensive GI Map stool test at the Gut Health Agency) takes the lead for the top everyday cause of leaky gut – though dysbiosis itself typically has a root cause as well. But a rather scary and common cause of leaky gut in Western culture includes a poor diet. A Standard American Diet (SAD) high in processed sugar, low in fiber, and containing many processed foods and GMO products is often seen associated with Leaky Gut Syndrome. (According to Medanta) Top 3 Scary Side Effects of a Leaky Gut 1. Chronic Fatigue or Fibromyalgia The most common complaint we hear both in our practice as well as amongst strangers today is "I'm exhausted all the time." The problem is we assume we need a quick fix to address our energy levels(queue that 4th cup of coffee per day.) When in reality, chronic fatigue is a much deeper issue. Fatigue feels like you're heavy all the time. No amount of sleep is enough. And even your most motivated days ‒ exercising or doing things you KNOW are good for you – just feel too hard. You're emotionally exhausted from living this way and often find yourself irritable, snappy, and harsh – even with the people you love the most. If this sounds familiar, you might not be tired, you might be fatigued. And if you can't rememberNOT feeling this way – it's chronic. 2. Mental Health Issues: Depression, Anxiety, ADD/ADHD This one really gave me shivers down my spine. To think of how many people have lived most of their adult lives thinking they have to live with depression, anxiety, or AD(H)D as something they were born with or developed, is simply shocking. It's even scarier to think how many people are on personality-altering drugs just to cope ‒ with no logical answer ‒ as to why they are feeling this way. What's truly terrifying is to think of the lives that have been lost to anxiety and depression that could have been saved by fixing their leaky gut syndrome and overall gut health. Remember ‒ gut health and mental health are one and the same. The connection is a two-way street that communicates via the vagus nerve. We'll return to this in just a moment. 3. Autoimmune Diseases: Rheumatoid Arthritis, Hashimoto’s thyroiditis, Lupus, psoriasis, Celiac Disease, Chrohn's Disease, and more. Rheumatoid Arthritis: The body's confused immune system attacks its own tissue, like joints, and, in acute cases, even its own organs. Hashimoto's Thyroiditis: Here the immune system attacks the thyroid, which initially allows in too many thyroid hormones (resulting in rapid, often unhealthy, weight loss and/or an irregular heartbeat.) Later, this results in not enough thyroid hormones being produced or released. This affects your heart rate, body temperature, and metabolism ‒ resulting in fatigue, weight gain, cold sensitivity, and dry skin. Lupus Similarly to rheumatoid arthritis, this is where the body's immune system attacks its own tissues. But worse yet it can affect the joints, skin, kidneys, blood cells, brain, heart, and lungs. This shows up as joint pain, rash, fever, and fatigue. Psoriasis: When you see this word you should also see chronic, long-term, and incurable. This is a skin disease that causes a rash with itchy, dry patches on the scalp, knees, elbows, and the trunk of your body ‒ as well as your nails and joints. Psoriasis has been shown to affect everyday life for the person suffering, as the symptoms can disrupt sleep and concentration and lead to poor body confidence. Celiac Disease Probably the most well-known of these conditions, thanks to the rise in awareness of gluten. Celiac disease is an immune response to gluten affecting only 1% of the population. If diagnosed with Celiac disease, eating gluten would cause inflammation and damage to the small intestine. The small intestine is responsible for absorbing nutrients. An ineffective or damaged small intestine causes malabsorption of essential nutrients. Remember: Digestion is not about what you eat ‒ it’s about how well you absorb nutrients and eliminate toxins. These are really scary to imagine ‒ let alone live with. But I won't leave you on that note. I'm going to share 3 effortless ways to start taking better care of your gut. Easy ways to improve gut health in order to prevent a leaky gut Work on Stress Management: This seems basic, but often our stress levels are one of the last things we turn to when considering how to prioritize our gut health. The link between chronic stress and inflammation is well-researched. Gut specialists like me and the team at the Gut Health Agency understand that when our central nervous system is in a sympathetic "fight-or-flight" response, digestion completely turns off. This is why we systematically teach our clients not only the science and connection between stress and gut health but also coach them through subconscious healing tools and embodiment practices in order to become more resilient to daily stressors. This system, combined with addressing underlying infections in the gut with a GI Map test is exactly why our clients are getting real results really fast. Include a diversity of fruits, vegetables, and herbs: Fiber is your gut bacteria's favorite food. One of the easiest ways to combat an overgrowth of "bad bacteria" is to ensure that our good bacteria have the proper nutrients they need. Focusing on incorporating polyphenol and prebiotic-rich foods that are high in fiber like beans or legumes, green bananas, and even cooked and chilled potatoes into your weekly routine is a great place to start. Aiming for a diversity of at least 30 vegetables per week is also a fun game to play. The great news is that ALL whole plant foods contain fiber. That means any serving of fruits and veggies is also a serving of fiber. Work with a professional: The first thing anyone should do if they think they have symptoms of Leaky Gut Syndrome is to talk to a professional. Consider a leaky gut to be a symptom of a much deeper problem. The Gut Health Agency was created to help high-performing people experiencing these symptoms. We're a team of Gut Health Coaches and Registered Dietitians dedicated to helping you improve your gut health with a systematic approach that combines functional testing, clinical nutrition, habit change coaching, and embodiment practices. Think you might be dealing with Leaky Gut Syndrome? Take our free Gut Health Assessment now to determine if it might be true and opt-in to receive more in-depth and personalized steps to begin healing now. I know a lot of this post was scary – but I want to remind you that it is never too late to take control of your health, heal your gut, and digest your life. Follow me on Facebook, Instagram, LinkedIn and visit my website for more info! Read more from Chelsea! Chelsea Haines, Executive Contributor Brainz Magazine Recently featured "The Gut Health Coach" by Yahoo!, Chelsea Haines has a unique way of helping high-performers heal. She doesn't claim to know best. Her mission: to remind you that YOU are the expert on your body, only you know precisely what you need, and you are not "crazy" for feeling how you feel. Her expertise stems from personally healing autoimmune disease paired with formal degrees in psychology, gut health, and mindfulness. She’s the Founder of The Gut Health Agency, where a team of health coaches & Registered Dietitians merge health coaching with clinical testing for increased patient compliance and lasting habit change ‒ a needle-moving combination not otherwise seen in the gut health space.

Written by: Rylee June, 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. Masks, Charades, Lies, Confusion. The perfect recipe to keep people sleeping. We all grow up in a society that tells us who we should be, A good girl or boy, A+ student, silent but with proper manners at every turn, do not disrespect someone else, hold your tongue even if you disagree; But if they are louder let them have the floor. We are constantly putting ourselves on display for… who? Only to feel let down by our own lack of boundaries, constantly attempting to please the idea that we’ve curated ourselves to be in someone else’s mind. We are trained to spend our whole lives living up to others expectations, chasing desires that we’ve been told we need to have for some idea of success and to be liked and loved. We watch movies and walk away expecting romance, adventure and life to be just like that, only to feel let down when real life sets in and it’s not the same as the million-dollar contracts signed to make it seem a different way. The true you get lost in the imaginations of producers, influencers and corporations moulding you to believe and strive for something that was never who you are, and that part of you lies dormant underneath advertising and mass brainwashing. We go so far as to allow someone else to define our identity, or to be indoctrinated into the confusion about our own identity because those asleep were programmed to not really have one anyways. We subject ourselves to adopting the belief that we are confused over everything; don’t know who we are, what we want, or what we need so we must be told so, so we join into a hive-minded community where we can be accepted and know what to buy into as long as we yet again conform. And God forbid, we think outside the box, we choose to live outside of the “norm” listed above or plastered on billboards and social media. God forbid we go back to our roots and stand for ourselves… You just might trigger someone who’s not emotionally stable, which will ultimately be your fault CancelCulture, or to go back to the way of living before the internet took over and you chose to can your own food, or move onto land and choose to value God, a natural and life-preserving way of living, one that is rooted in humbleness, self-accountability instead of self-victimization. You decide to go back to valuing the family dynamic that you were designed to love and cherish; breaking free of parading your children around like an Instagram post, only to snap a picture and keep scrolling on your phone, while your child watches thinking “I hope this time mommy plays with me if I smile big enough”. You choose to unsubscribe to the indoctrinated values of the confused and worldly worshippers and recognize that women are not suppressed, that wage gaps don’t exist, and that all of these divisive things we’re led to make you emotionally enraged to “Stand For Something Big” when most can’t even wake up and make their own bed. We’ve become overstimulated and over-medicated and lack basic nutrients, but don’t worry if it’s not another pill you can take, it will be a shot to help you with longer-term sustainability all under the guise of safety. God forbid you to hold true to God’s chosen design and say something, valuing marriage as important but equally understanding it’s about compromise; date nights, and owning the responsibility to learn to evolve how you communicate with each other over time, instead of jumping on a dating app when things get the board to find the next “best” suitor in line. Choosing to honour yourself as the man or woman you were created as and valuing equality of opportunity for the blessing it is but accepting that it makes you responsible for yourself and your life, and ridding yourself of consciously being able to blame something or someone for something you now decide and realize you actually can control. You step up to own all of your circumstances, the bad and the good, because no matter how you feel no one coming to save you, that is up to you. God forbid, you decide to go on a healing journey, now your friends and family may not understand, “You’ve changed”, they say, with an odd smirk on their face as the version of you you’ve built in their mind begins to dismantle and crumble before their eyes and somehow it becomes your responsibility to make sure that they are okay with that. That their feelings are safe in your desire to find out who you are underneath. Masks, Charades, Lies and Confusion is what we are bred to lead. Until one day something happens, You can’t unsee the manipulation, You no longer can stand wearing all of these masks, You are no longer available to keep up these charades, to try and find a balance in these unfulfilling dances. The lies are no longer worth keeping up with; both the ones you portray and the ones that cycle in your mind. And you find yourself no longer confused about who you are, because your sight has been restored, it’s almost as if you've broken the spell. So like an infant you learn to see things with new eyes, true eyes. You learn to crawl through the mud of changing relationships, shifting values, the uncomfortableness of coming back into you. You relearn to walk without the weight of bricks on your back that symbolised the different versions of you you showed up as depending on who is around you. You learn to run away from always being confused about who you are, need to be, want to be, what you desire to have, desire to fulfill and start speaking just as loudly as the person who you’ve been trained not to speak up to, only this time it’s not because you need to be heard, but instead value what you have to say just as much too. Like a toddler you learn how to reintegrate yourself into a society you’ve now awakened to, that is walking around sleeping as you struggle between the worlds of blending in and standing out. You unlearn how to communicate with silence, victimization and emotional manipulation to get your way. You find a new voice that speaks honestly, bravely, and forthright no matter how challenging it may be, or whom you may disappoint. You unlearn walking towards others' expectations and running towards what your heart is calling you to, taking those brave leaps deeper into your faith and leaning on the one true God guiding you, not the made-up one people tell you to exist as they try and comfort their own hidden lies. You learn to trust yourself instead of constantly doubting if this “risk” is something that is worth it to you, without consulting the 11:11’s or the 444’s on the licence plates at the stop lights. There comes a point in everyone’s life if you're willing to seek truth not comfort, where you begin to finally awaken from the sleeping spell you’ve been placed under and unlock who you were designed to be, not who society programmed you to conform to. There comes a point where healing isn’t just for those who can afford it, or for those who are “strong enough”, There comes a point where you just decide day by day to do the hard things; Taking off the masks and dropping the charades. Leading with honesty, And no longer choose to live in the land of confusion as you walk through life, Instead stepping sure-footed forward guided by truth and giving forthright. This is the space where you truly get to know who you are beyond what you’ve been told and lead a life empowered by the guidance of truth pouring through your heart and soul. So just know if you are brave enough to take off those masks, to drop the charades, to speak honestly, and to simply just decide, That there exists a life for you that is not only fulfilling and full of joy but one that doesn’t hold you down or keep you docile to an agenda the worldly places on you. Freedom, Honest, Sincere, Clear. That is who you are when you awaken from the spell of the world. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Rylee! Rylee June, Executive Contributor Brainz Magazine Rylee June is an international Intuition Master Coach and spiritual activator. Supporting thousands across the world in healing their trauma and limiting beliefs, as well mentoring and coaching those who offer energy services in curating ethical and deep transformative experiences for their clients. Podcast Host, Self Published Author & a pioneer in her industry, Rylee June is here to take a stand in the spiritual industry and create ethical practices for those seeking energy and life transformation support.

Written by: Aleksandr Iurev, 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. Throughout the course of human history, change was measured by the century. Maybe once in every 100 years, a major technical or engineering breakthrough occurred that further spurred human development and civilization. And so, for the most part, year after year, life and society looked the same and was predictable. That was the situation until the late 19th century, when suddenly new inventions were occurring every decade. Then, by the first half of the 20th century, major new inventions were happening several times each decade, and by the end of the 20th century, each new year brought an exciting breakthrough. Today, 22 years into the 21st century, hardly a month passes where we don’t see an amazing new technological breakthrough in some aspect of our life. These many different innovations are disrupting the world around us, having an impact in ways that are still not fully known. Below is my list of the Top 5 most recent and interesting breakthroughs. Biotech Patients can sometimes wait years for an organ transplant. That’s about to change. Start up LyGenesis has developed a technological platform for organ regeneration that transforms lymph nodes into functioning ectopic organs, enabling the treatment of dozens of patients from a single donor organ. LyGenesis transplants cell therapy by using outpatient endoscopic ultrasound. In turn, this eliminates the need for surgery, and, of course, the result is a dramatic reduction in costs. The patient also benefits from less inconvenience and stress. Transportation Nearly 200 companies worldwide are trying to develop an electric vertical takeoff and landing (eVTOL). The $7 billion startup Joby Aviation is a leader, having recently raised $590 million from Toyota and Uber, as well as BlackRock, to launch an electric air taxi service known as Elevate. Last December the company’s four-passenger prototype became the first eVTOL aircraft to get approval from the U.S. Air Force. When Elevate launches in 2024, Joby Aviation will use Uber’s app to offer rides. Who wants to be first in line for this wild ride?! Communications Everyone has heard of 5G, but do you really understand its advantages and significance? Rising demand for better connectivity due to the increase in HD video and streaming means that more powerful networks are needed. Currently, there are about 40 billion devices connected to 3G/4G networks and that infrastructure can’t cope. The 5G network will solve the network bandwidth problem, with connection speeds of up to 100 Gb/ second, about 100 times faster than 4G. Another big push for improved connectivity are ultrafast fiber networks. Existing copper cable broadband infrastructure isn’t as fast and tops out at 40 Gb/ second. With a fiber optic cable, speeds reach into the hundreds of terabytes of data per second, close to the speed of light. In short, your Netflix will be clearer and more reliable! Green Energy Ships are the leading polluter in the oceans. Thank goodness, the end of maritime diesel will soon end. On Oct 7, Japanese power utility Tohoku Electric and Mitsui Lines launched the Shofu Maru, the world's first vessel equipped with Wind Challenger, a cutting-edge green energy technology. It’s a hard-sail wind power propulsion system that can function like a traditional sail. The Shofu Maru will transport cargo from Australia, Indonesia, and North America for Tohoku Electric. Compared to a diesel vessel, Wind Challenger will help to dramatically reduce greenhouse gas emissions, and it won’t pollute the oceans. Chalk one up for planet Earth! Space Tech A year ago, in collaboration with NASA, the Johns Hopkins Applied Physics Laboratory (APL) developed and launched the Double Asteroid Redirection Test (DART), the world’s first planetary defense program to protect Earth against asteroids. APL’s new technology is meant to change the direction of an asteroid’s motion in space. And so, on Sept 26, DART’s spacecraft intentionally slammed into the asteroid Dimorphos and successfully changed its trajectory. This demonstration of ‘deflection technology’ was the world’s first effort of planetary defense. Hopefully, we will never need it! Follow me on Facebook, LinkedIn, and visit my website for more info! Read more from Aleksandr! Aleksandr Iurev, Executive Contributor Brainz Magazine Aleksandr Iurev is a serial entrepreneur, with many years of experience in launching startups. His most recent is Pocketfied, which will radically disrupt the mobile app development industry with its highly innovative technology and service. Overall, Mr. Iurev has 20 years of experience in the IT sector, as well as in DevOps, and Information Security. He cut his teeth in Tech working in IT security for the largest banks in Russia, as well as for top IT companies. That experience protecting clients from hacker attacks is one reason why he attaches top priority to building secure systems so that users can be certain they're protected.

Dr. Ajabeyang Amin is a psychologist, Christian counselor, and blogger. She founded the blog African Mind Healer, where she writes on mental health, culture, and faith. She is dedicated to helping people heal from their traumas, get unstuck from their past, blossom into authenticity, and do the things they are called to do. She has helped multiple individuals and couples work through various life challenges. She is inspired by her faith, her clients, her experiences living in multiple countries (Cameroon, Senegal, Ghana, France, El-Salvador) and 5 U.S. states, and by being a highly sensitive person. She holds a PsyD in counseling psychology from Northwest University, an MPH from the University of Michigan, and a BS from Penn State University. As you read her writing, her unique background and perspective might just inspire you to take a pause and think about your life. Dr. Ajabeyang Amin, Psychologist and Writer I haven’t heard of many psychologists who are African and Christian. How did you get into this profession? You are right about that. Studies in the U.S. in 2009 and 2007 (respectively) said that a higher number of psychologists don’t believe in God as compared to people in the top 20 academic disciplines and psychologists are more likely to consider religion unimportant as compared to the general population. Hence, it points to a need for believers in the profession. Not to talk of the need for African psychologists. Growing up in Cameroon, I had never heard of psychologists, and I still didn’t hear much about the profession for my first 9 years after migrating to the U.S. But to answer your question, I always knew I wanted to be in a helping field, however becoming a psychologist didn’t come to mind until 2013. If you have African parents, you know that the first thing we think of when you say you want to help people is to become a medical doctor. So, I considered it until my first semester in college, when I concluded it wasn’t what I wanted. I found another major, Biobehavioral Health which was somewhat like a college degree to become a public health professional. I went all the way to obtaining a Master’s in Public Health. Then God literally changed my purpose (or you can say showed me my purpose) after that degree, which was also around the same time that I decided to truly become a Christian and live my life for Jesus. I had various experiences when I traveled back to Cameroon and Ghana and I went through my own soul searching, which brought me to Counseling Psychology. Once I understood what counseling psychology was, it was very clear to me that this is what I wanted to do. You have been writing consistently on the topics of mental health, Christian faith, and African culture for the past 3 years. Can you tell us more about African Mind Healer and why you created it? When I first created African Mind Healer, I was thinking of Africans living in the U.S. I had just obtained my Doctorate in Counseling Psychology and I felt privileged because I had learned so much. And I had data from interviewing African immigrants during my dissertation. I felt there had to be a way for me to share my knowledge because there was so much that I wouldn’t have known had I not gone through my program. Therefore, I knew that my fellow Africans wouldn’t know either. I created African Mind Healer as an avenue to raise awareness on mental health, speaking directly to issues that Africans in and out of America face. But the more I wrote, I realized that I wasn’t only speaking to Africans, I was also speaking to immigrants in general, third culture kids, Black people, or anyone who struggles with mental issues, which is all of us depending on the day. Being a Christian, it only seemed fair to write about what you know. The intersection between mental health, faith, and culture is very real. Most of us do what we do because of what we believe or don’t believe (faith) and because of how or where we were raised (culture) and this all affects our wellbeing (mental and emotional health). I am very in tuned to how these aspects influence each other, hence why I write about them. I noticed that you like to write about psychotherapy and the process of seeking help, can you tell us more about that? Psychotherapy is not an everyday topic for most people. For African immigrants, even more so. Many Africans were raised in societies where they dealt with mental issues through gatherings with family and friends, prayer, traditional healing, various cultural practices, and the spiritual realm. The notion of psychotherapy and what it looks like is somewhat new. Therefore, I write a lot about that to educate people on the process. My general goal is to educate people on mental health and help seeking because when we understand it, we will find it less scary, and we will hold less stigma towards it. Many of us are afraid of the unknown, but if you know, it takes some of the fear away. So, do you provide counseling? If I am looking for a therapist, how do I know if I am a right fit with you? Who are your ideal clients? Well yes! I just started a private practice in the state of Pennsylvania where I work with adults. You can find more at www.ajabtherapy.com I am looking to expand to other states soon. If you can connect with anything I have said so far, then those are the types of clients I am looking for. I also have to say that I am not only looking to work with African immigrants or Christians. In fact, the majority of the clients I have worked with for the past 6 years have not been African or immigrants or Christians. I have worked with adolescents and adults of various ethnicities and religious backgrounds. I look for people with whom I can connect and vice versa. I also look for people whose issues I am knowledgeable about. My style is collaborative and client centered. I believe it is my role to guide my clients and not to tell them exactly what to do. Sure, there are many times where I give my opinion or I make observations of patterns, provide insight on what has helped other people in similar situations, and provide education on the topic discussed. But ultimately, I want the client to be able to develop into their authentic selves and make their own decisions. Now there is a slight difference when I am working with someone who wants Christian counseling versus those who don’t. With people who want Christian counseling, the standard is Jesus. Therefore our goal is to help them to deepen their understanding of God so that they can allow Him to heal them and transform them to look more like Christ. If I am not a good fit for the person, I refer them to another counselor. My resources page on my website has information that could be helpful for finding mental help. What are common problems you address with your clients? Some of the common issues that come up are depression, anxiety, self-esteem and self-worth issues, identity issues, relationship challenges, grief & loss, family conflict, cultural and life transitioning e.g. transitioning from being a college student into the work force, moving to a new country/culture/environment, marital problems, church hurts, issues related to aging, people who identify as highly sensitive persons, people who have high mood fluctuations, dealing with trauma, ADHD, career decisions and work stress. What do you hope to see in the next few years in your work? I hope mental issues and psychotherapy would be more of an everyday conversation among African immigrants and Black people in general. I hope there is less stigma toward mental disorders and more people would be open to seeking help. I would like to have an even higher case load of African immigrants, Black people, and Christians seeking my services as their counselor. And I hope African Mind Healer would be a resource for a lot more people seeking mental health knowledge and counseling services. All work aside, how do you manage your own mental health? Do therapists need therapists too? Good question! Yes, therapists need therapists too. We are human! What helps me are the same things I say to my clients: time out with the world and time inward with myself, dancing which is my gift from God that keeps me sane, writing which is a great way that I process my thoughts, cooking, going out in nature and taking long walks, praying, reading the Bible, and spending time with my family, my friends and my church. I feel very fortunate for the people in my life that help me to laugh and play, listen to my random thoughts, and give me solid advice when I need it. Follow me on Facebook, Instagram, LinkedIn, Twitter, and visit my website for more info! Read more from Dr. Ajabeyang!

Written by: Jen Barnes , 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. Only practicing self-care is not how to recover from chronic stress and burnout so you can feel better. In fact, only practicing self-care without addressing the underlying stressors or factors contributing to your chronic stress and burnout will leave you feeling more exhausted and eventually more burned out. I can understand why you would think that self-care alone is the way to go. Tons of gurus and psychotherapists like me are telling you “do more self-care”. It’s true that self-care is an essential part of life and is very effective in helping us cope with day-to-day stress. The problem is, when we are facing chronic stress and burnout, there is usually a much bigger underlying issue creating or contributing to that stress. If we never address this underlying stressor, our self-care may help us feel better while we are doing it or in the short term, but it will be harder and harder to do and long term we will completely burn out. It’s like plugging a hole in your boat with your finger. Sure, in the short term, you may keep the boat from sinking. But you have to keep your finger there or water will gush in and the boat will sink. It’s exhausting to hold your finger there and it isn’t addressing the underlying issue which is the hole in your boat. What you’re doing isn’t sustainable and won’t work long-term. And, if you continue only doing self-care without addressing the underlying problem, you could believe your self-care isn’t working and stop that too so then you feel even worse. You might even feel shame that you can’t help yourself out of this. So what do resilient people do? Resilient people do their self-care too. They exercise, eat nutritiously, get plenty of solid sleep and rest, engage in fun activities, connect with others, and engage in activities that promote emotional, mental, and spiritual wellness. AND, they also address the underlying issue. They consider the underlying issues they face and figure out a way to address them. There are several ways to address underlying stressors, some for those stressors that are outside of your control and some for those within your control. I’m about to share one way that resilient people address underlying stressors that are within their control, though there are three that I teach in my programs. One way resilient people approach stressors within their control is by communicating their wants, needs, and boundaries clearly and kindly. This may not be profound, yet it is something most people don’t do because it is hard. Most people complain to their coworkers and loved ones about the dysfunctional, even toxic, systems in which they work as though venting will help. But the problem is, while venting may feel good in the moment, it doesn’t solve the problem and can leave the venter feeling more stuck. The good news is, it doesn’t have to be this way. For stressors that are within your control, you can learn to communicate clear and compassionate boundaries around what you will and won’t do as well as communicate your needs and wants effectively. There are ways to do this that honor both sides of the relationship (I.e., including yourself) and shift the situation into more of a negotiation, particularly in work settings in which negotiation may be useful. To do this, you need to: Be willing to have uncomfortable conversations Communicate clearly, compassionately, and effectively about what is okay for you and what is not okay Listen to the other person Learn how to be accepting of nuance and uncertainty Tolerate discomfort and teach your nervous system that discomfort is not the same as a lack of safety Be willing to accept non-binary solutions This work isn’t easy. In fact, it’s hard work. Work you have to be willing to commit to if you want things to change. To me, it’s a matter of what kind of discomfort you want to deal with. Would you rather deal with the discomfort of things staying the same or the discomfort of the tough conversations? The choice is yours. If you feel ready to do this deeper work you’re invited to join the Priority Notification List for my upcoming launch of The Resilient Woman Program ™ where you will learn all of the steps for recovering from chronic stress and building resilience, including how to address the underlying stressors you face as well as three other essential steps for recovering from chronic stress and burnout. Previously, this program was open only to nurses. However, due to multiple requests from women in other high-pressure jobs and careers like teaching, physical therapy, social work, psychotherapy, finance, and other allied healthcare professions, I have opened this course up to all women in high-pressure jobs. The Resilient Woman Program ™ will now launch Winter 2023 to be able to include all of you professional women experiencing chronic stress who want to build resilience so you can feel better in your body, enjoy life again, and maybe enjoy your work again. I look forward to working together soon! Click here to join the Priority Notification list. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Jen! Jen Barnes, Executive Contributor Brainz Magazine Jen Barnes is a Licensed Independent Clinical Social Worker in private practice in Minneapolis, MN. She specializes in complex trauma, PTSD, stress, and grief. The daughter and sister of nurses, she has a passion for empowering nurses to build resilience. She has worked with nurses 1:1 hoping to expand her reaching to a broader audience. In 2021 she completed the Dare to Lead certificate program in order to more effectively address organizational challenges in healthcare. Most recently, she spoke at the American Association of Critical Care Nurses’s 2022 NTI conference on Building Resilience in Nursing.

Written by: Luke Mitchell , 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. Losing weight in the winter can be challenging! We start to unwind after a busy year; we know Christmas is coming, and we can often fall into the trap of "I'll start in the new year." The days are getting shorter, colder and wetter, which can hit our motivation hard! That being said, carrying too much weight can have a massive impact on all areas of our lives! Low confidence Low self-esteem Low energy Low productivity Health issues If you are experiencing any of the above, they will get progressively worse unless you take action! Here are my TOP winter weight loss tips to overcome self-doubt and low motivation! 1. Get clear on your "WHY" - What is the main reason you want to lose weight? Simply wanting to lose weight is not good enough. When the going gets tough, you'll revert to what is comfortable, which has led you to where you are today! Ask yourself WHY you NEED to change! How will changing improve your confidence, health, and relationships? And if you do not make a change, what will the consequences be? When you are clear on your WHY it will help you to stay on track with your goals when the going gets tough! 2. Think PROGRESS over PERFECTION! - One of the biggest mistakes people make when losing weight is trying to have everything perfect! The perfect diet and training plan, and when things don't go to plan, they feel like a failure and give up! Instead, focusing on slight improvements every day will be much less overwhelming, allowing us to adapt to the small changes and create new sustainable habits for long-term success! 3. Do NOT restrict foods! When we start restricting foods, it creates a bad relationship with foods. You can resent the journey and end up in a situation where you may end up binging the food you've restricted! Especially with Christmas, if you are restrictive, you will either end up not enjoying Christmas or ultimately going off the rails. Instead aim for a balanced approach that includes a wide variety of foods, including treats from time to time! 4. Energy Balance is KEY - We must create a calorie deficit to lose weight. Applying the above will make it easier to sustain a calorie deficit to lose weight. Food tracking apps can help you manage the food you consume, whilst a smartwatch can help you keep track of your daily movement. Aiming to hit daily targets in a no-restrictive way is one of the best practices for successful weight loss! 5. Manage your stress - This is KEY! We often turn to food and alcohol to relax and unwind when stressed. Whilst it may offer short-term relief; the knock-on effects will be consuming excess calories, experiencing an overwhelming sense of guilt and continuing self-sabotage! Practising de-stressing activities such as walking, exercising, reading, and listening to music can help massively! Let's finish 2022 strong and commit to changing lifestyle habits to become the best version of yourself Follow me on Facebook, Instagram , and visit my website for more info! Luke Mitchell, Executive Contributor Brainz Magazine Luke Mitchell is a leader in fitness, health, and nutrition for professional parents! Having struggled with adapting to parenthood and running multiple businesses, he had let his health and fitness slide! This impacted his confidence, productivity and his happiness! Using his knowledge of health, fitness and nutrition, he decided enough was enough, and something had to change and become the best version of himself physically, mentally and emotionally! He has since dedicated his life to helping others unleash their true potential and become leaders in their homes and businesses. He is CEO of the Built To Inspire Program, the premier online health and fitness academy for parents! His mission is to inspire as many parents as possible to make long-standing lifestyle changes.

Written by: Claude L. King, 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. Your mindset dictates how you navigate the world! Have you ever followed a “hunch,” or your “gut feeling” and you were completely wrong? This happens a lot more than we would like to admit to ourselves. Occasionally our gut feeling can mislead us based off prior negative experiences. What gets people in trouble is that they are not aware that this feeling is based off distorted or inaccurate thoughts. There is a concept in Cognitive Behavioral Therapy (CBT), called the “Cognitive Triangle.” This concept demonstrates that thoughts influence feelings, and feelings determine actions. Based on these actions there are consequences (positive or negative) that will shape your worldview. The pattern becomes cyclical. If you are not mindful of this process, it can be easy to cycle through each step rapidly which can lead to assumptions, rushed conclusions, and impulsive decisions based on inaccurate information. For example, if a person were driving down the expressway and was run off the side of the road by a semi-truck, he could develop a distorted view of safety. All truck drivers are careless, expressways are dangerous, I am vulnerable, I am not in control, I am not a good driver, this is my fault, etc. The way you interact and respond through this distorted lens can lead you to validate negative beliefs about your safety through confirmation bias. Confirmation bias is the tendency to interpret new evidence as confirmation of one’s existing beliefs or theories. This validation of negative beliefs about yourself or the world could evoke strong emotions and impulsive action. Continuing the example of the semi-truck using the Cognitive Triangle. Thought: expressways are dangerous, Feeling: I am fearful/anxious about riding expressways, Action: I refuse to drive on expressways. You see how this can be process could be detrimental to your functioning? What would it be like if you could slow down this process in real-time and be mindful each step? What would it be like if you could transform and shape thinking to help you regulate your emotions, replace distorted thoughts, and achieve desired goals? Here are 3 Easy Steps to Transform Your Thinking Step 1: Self-Regulate It starts with self-regulation. You can regulate your mood by incorporating different grounding techniques. The simplest and most effective way of self-regulating is through breath work. Slowing down your breath, breathing in deeply and fully through your nose for a count of three and breathing out through your mouth for a count of four. If you can slow down your breathing, your heart rate will follow, and soon you will notice your thoughts will steady. With breath work, it is important to engage in it when you are not already triggered. Just like any sport, you would not go into a game without practicing and expect that you will be able to perform to your optimal capacity. Practice breath work throughout the day when you experience mild stressors so when you encounter the bigger issues, you will be more effective at navigating them. This can be done first thing in the morning, while you are riding in the car, while you are watching tv or listening to music, or as your laying in the bed preparing to fall asleep. Some other ways you can ground yourself is talking to a supportive person, going for on walk, progressive muscle relaxation, listening to guided meditation, exercise, yoga, and listening to music. Step 2: Self-Evaluate Once your body is grounded it is time to move to your thoughts. Be mindful of the thoughts that are flooded your head. You can ask yourself these questions. Where are these thoughts originating from? Is this true based on my prior experiences? Does anybody in my family think this way? What about my friends? Has anybody or anything negatively influenced how I am viewing this issue? When is the first time I felt this way? Am I engaging in all-or nothing thinking? Am catastrophizing? Generalizing? Am I taking it too personal? Step 3: Reframe When your body is regulated, and you feel in control you can began reframing your thinking. You can do this by thinking about all the times you have driven in a car, and you arrived at your destination safely. Affirm yourself... repeat to yourself “I am in control,” “I am a safe driver” “I am a cautious driver” “That accident was not my fault, “Sometimes accidents happen.” It may seem weird but repeating affirming statements aloud can empower and motivate you to overcome a negative self-belief. It can transform your thinking and give you the confidence you need overcome whatever obstacle is in your path. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Read more from Claude! Claude L. King, Executive Contributor Brainz Magazine Claude L. King is a Licensed Clinical Professional Counselor and is the owner of CK Psych PLLC, a therapy practice located in Chicago, Illinois. In addition, Claude serves as an Employee Assistance Consultant for corporate clients providing short-term consultations and corporate-wide trainings in the areas of mental health, wellness, and other issues that impact work performance. His passion is to advocate, promote, and increase access of mental health services, especially within marginalized communities. Throughout his career as a clinical therapist, Claude has provided individual, group, and couples therapy for those impacted by traumatic stress, community violence, depression, anxiety, work stress, parenting stress, and issues affecting sexuality and intimacy. As a speaker, he has been featured on Newsy TV and served as a panelist for Amazon.com, Inc., Discover Financial, The Chicago Urban League, and various colleges and universities. His mantra is "Transformation Through Conversation."

Written by: Kara Francis , 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. If you are ending your marriage, do you need a divorce coach? No matter what stage of the process you may find yourself, having a divorce coach to provide support can have tremendous benefits. In this article, I break down 5 ways a certified divorce coach can help you during this life-changing event. 1. Divorce coaches provide emotional support One of the most beneficial reasons to hire a divorce coach is the emotional support you will receive. The legal process can be draining, frustrating, and overwhelming. You, your children, and your family are also going through a huge life transition, which causes even more stress, conflict, and fear. And if you find yourself in a high conflict divorce , the emotions are even more heightened. All of these emotions can negatively impact how you show up in the case, from divorce negotiations with your spouse about a parenting plan, to making important financial decisions for your future, to communicating with your co-parent about your children. As a divorce coach, I am trained to help clients on the emotional side of divorce. During our sessions, I provide you with a safe space and my complete, undivided attention to your emotional needs. This helps you release negative energy and feel more confident and empowered to make important decisions for the legal aspect of your case. A divorce coach can truly make all the difference. And as a former divorce lawyer and divorce survivor myself, I am very familiar with the legal landscape and the various stages of the process, from both a professional and personal perspective. Your lawyer, financial planners, and other professionals in your case do not have the bandwidth to help you on the emotional side. I can attest to that as a former divorce attorney: I worked on multiple family law cases at once, and I was dealing with multiple tasks and demands on my time from different people every single day. My attention was being pulled in multiple directions. Simply put, your attorney and coach serve very different purposes and provide very different (but equally important) value to you in your divorce. Use them appropriately and to your advantage! 2. Saving money and time in your divorce Even if your attorney can carve out time in their busy schedule for an extended phone call or meeting with you, they are not trained to help you manage your emotions. Your attorney is (rightfully) in problem-solving mode and is trained to evaluate strategies and options in the legal system. When I was practicing as an attorney, despite my best efforts, I often felt helpless to serve my clients when they came to me with emotional or relationship issues. I was trained to evaluate facts and decide the next steps based on logic; however, emotions often defy logic. If you repeatedly turn to your attorney for these kinds of issues, you may find yourself walking away feeling frustrated and dissatisfied, especially when you receive your next bill for all the time they spent speaking with you. Working with a divorce coach can help you save time and money because divorce coaches focus on the emotional side of the case, and the rates of most coaches are usually lower than (or at least comparable to) the rates of the attorney. Let your attorney handle the legal conflict and divorce papers, and hire a divorce coach to help you handle the emotions. 3. Goal-Setting and Action-Planning In addition to emotional support, divorce coaches work with you on goal-setting and action-planning strategies for your divorce. This is your life and your divorce; only you can decide what works best for the "new you" and your family. Divorce coaching helps bring all of that to the surface during this difficult time. A divorce coach helps you stay focused on solutions, forward-thinking, and staying positive, which balances out the negative, hostile, defeating energy you often see on the legal side. A divorce coach is like your thinking partner ‒ the coach asks you empowering, thought-provoking questions that help you examine who you really are, what you really want in the divorce process and your new life, and what's getting in your way, so you can keep moving forward to the future. The types of goals that clients can work on with a divorce coach are truly endless: Develop coping skills to address feelings of guilt or shame about ending your marriage Improve your communication skills and co-parenting relationship with your spouse Brainstorm ways to help your children transition to the new schedule in your parenting plan Come up with a plan to hire a financial expert, mortgage broker, real estate agent, accountant, or other professionals Work on self-care techniques to manage stress Brainstorm skills and tactics to reduce conflict and ensure a more amicable divorce for you, your spouse, and your children Research and select professionals for your collaborative divorce team If you are moving to a new home, create a plan for packing, donations, junk haul-away, and storage. As you can see, the list of goals you can work on with divorce coaches goes on and on! 4. Preserve relationships with your loved ones Most people turn to their parents, family, and friends for support in the divorce process. And there is absolutely nothing wrong with that. After all, these people know you best and are an amazing source of love and support. However, because these people care about you very much, this means they are not 100% objective. They love you and want to ease your pain, so they may shy away from asking you challenging questions and/or struggle with holding you accountable for your goals. Further, your family and friends have not been trained in the specialized skills of divorce coaching. A regular conversation is VERY different from a coaching conversation, and there's a reason for it. Last (but certainly not least), if you heavily rely on your loved ones for support in your divorce, this could ultimately damage your relationship with them. They may become overly invested in the outcome and get hurt or disappointed by your decisions. Or, if the relationship becomes too one-sided (i.e., they are always giving you support and you are always taking it, but not vice versa), this could lead to feelings of resentment. A divorce coach provides a purely objective, non-judgmental space and is trained to help you process your emotions and find solutions to help you move forward. As a divorce coach, I am not impacted by bias or invested in any particular outcome, because I am not personally involved in your life. My only interest as your divorce coach is to help you make conscious choices that are aligned with who you really are and what you really want. In sum, working through your emotions with a divorce coach protects your relationships with your friends and family, which are critical during this period of your life. 5. Take back control over your divorce process As someone who has been divorced herself, I understand the importance of taking back control of your divorce wherever you can. Divorce turns your world upside down, and many aspects are simply beyond your control. The lack of control can lead to feelings of hopelessness, lack of motivation/energy, and overall powerlessness. Divorce coaches help you focus on the aspects of your case that you CAN control in your divorce: Your mindset Your energy Your self-care (mental, emotional, and physical) Reviewing and completing forms and assignments (like motions, discovery, and your parenting plan) Creating your divorce team Setting up your new home How you show up and how you treat others How you respond to the actions and decisions of your spouse Focusing on what you CAN control in your divorce helps you feel more confident and empowered to keep moving forward. Getting started with divorce coaching A divorce coach is a great addition to your divorce team. From helping you process emotions, to saving you time and money, to keeping you focused on your goals, there are many benefits of divorce coaches. If you are interested in getting started, feel free to contact me for a free intro call, so we can learn more about each other and see if divorce coaching might be a good fit for you. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Kara Francis, Executive Contributor Brainz Magazine Kara is a former divorce attorney turned divorce coach. She also went through her own divorce, so she has seen divorce from all angles. As a coach, Kara guides her clients through a goal oriented process designed to help them unpack their emotions and take ownership of their divorce and future. Kara's mission: Ensuring that her clients feel seen, heard and empowered through all stages of the divorce journey.