Written by David Lee Sheng Tin, Author, Coach, Health/Lifestyle Consultant Dr. David Lee Sheng Tin, author of Master Your Emotions – Transform Your Life, guides professionals and leaders to rise above stress, cultivate emotional intelligence, and live with clarity and purpose through a fusion of ancient and modern wisdom. The holidays glow brightly for many, yet for others, the lights illuminate a quieter kind of truth. Here’s how loneliness, loss, and love can coexist, and how to find comfort when the season feels still. The holidays return each year with a familiar rhythm, twinkling lights in windows, melodies drifting through stores, and tables waiting for laughter and stories. The season carries a sense of magic. It hums with nostalgia. But for many, that magic can also cast long, tender shadows. When you’ve lost someone dear, navigated a painful separation, or simply find yourself without close company, the festive noise can heighten the silence in your own heart. The sparkle feels distant. The warmth, harder to reach. A few years ago, I learned this intimately. My brother passed away just two days before Christmas. Later, my daughter and her sister faced their first holiday without their mother. Still, the tree went up. The lights twinkled. The traditions continued, not as celebrations, but as quiet tributes. The room looked the same, but the feeling had changed. We carried grief and gratitude side by side, learning that love doesn’t disappear. It transforms. The unspoken weight of holiday loneliness That experience opened my eyes to something millions quietly live with, loneliness during a time designed for togetherness. Even in rooms full of people, many find the season emotionally heavy. In a world that prizes productivity and constant connection, emotional presence has become rare. Professionals scroll through photos of gatherings they missed. Students far from home replay family memories from afar. Elders, once central to the holiday table, now spend December in stillness, waiting for visits that may never come. Even in the most vibrant communities and retirement centers, silence lingers behind polite smiles. It’s a reminder that connection isn’t about proximity, but presence, being truly seen and felt. Psychologists increasingly describe loneliness not as isolation alone, but as an emotional gap between the connection we crave and the connection we experience. And during the holidays, that gap can feel wider than ever. The culture of distraction In the face of discomfort, it’s human instinct to distract. We scroll endlessly, binge-watch, or post cheerful updates that don’t quite match our mood. Technology floods us with imagery of celebration, but offers little to soothe the soul. As psychiatrist Dr. David Hawkins writes in Letting Go: The Pathway of Surrender, healing begins not through resistance, but through allowing. When we pause to feel our emotions, without judgment or suppression, their grip loosens. The heaviness lifts, piece by piece. In that quiet, something soft and powerful emerges, the realization that loneliness is not a flaw or failure. It’s an invitation to reconnect with ourselves, to rediscover the quiet courage that sits beneath the noise. The lasting peace that comes from building a strong inner connection, one rooted in self-awareness and the quiet strength of your own divine essence. When you know your deeper Self, you discover a wellspring of warmth that no loss can ever extinguish. Without that inner connection, the disappearance of external comforts leaves a void where loneliness, despair, and emotional pain easily take root. Reclaiming connection, one gesture at a time As we move through this season, let’s widen our circle of care. Reach out to someone who might be navigating loss or distance this season, the colleague new in town, the recently divorced friend, the elderly neighbor who rarely gets visitors, or someone simply living alone. Invite them for a meal. Share a conversation. Bring them a small gift or a plate of food. Show someone that their existence matters. Small gestures have extraordinary power. They remind people that their existence matters, that they are seen. Your simple gesture could pull someone back from the edge of despair, rekindle hope, and remind them that love still flows through our communities. Connection is not a seasonal event. It’s a practice. And sometimes, it’s those who have known loneliness most deeply who can offer light most generously. The quiet heart of the holidays At its essence, the holiday season isn’t just about celebration. It’s about recognition, of our shared humanity, our fragility, and the strength that comes from kindness. So, if your tree stands tall but your heart feels quiet, remember, you’re not alone in that stillness. The magic of the season isn’t lost. It simply transforms. It shifts from the noise around you to the warmth within you and the love you share with others. This holiday season, share the love. Share the light. And may this holiday season bring comfort to every heart, including your own. That’s where the true light of the holiday lives. Happy Holidays! Follow me on Facebook , LinkedIn , and visit my website for more info! Read more from David Lee Sheng Tin David Lee Sheng Tin, Author, Coach, Health/Lifestyle Consultant Dr. David Lee Sheng Tin bridges ancient wisdom with modern science to unlock human potential from the inside out. As a certified Transcendental Meditation Teacher, integrative health coach, and published author, he guides high-performers and conscious leaders beyond the trap of external achievement into a life of sustainable success and profound inner peace. As the author of Master Your Emotions – Transform Your Life, he inspires others to rise above stress, reconnect with themselves, and create meaningful, fulfilling lives through Self-Mastery.

Written by Angela Carol Wood, Founder of Angela Wood Health and Wellbeing Angela Wood, founder of Angela Wood Health and Wellbeing, is an award-winning Sports and Holistic Massage Practitioner and Tutor with over 20years of experience. Twice named Massage Therapist of the Year (2023 & 2024), she is also co-author of the Amazon best-selling book Elite Sales Specialists. Your ankles are small, but they are mighty. They keep you steady when you walk, run, or climb stairs, and they take the impact every time that you land on your feet. The problem? Most of us don’t think about strengthening them until we twist or sprain them. But there is good news! A few minutes of ankle exercise each week can improve your balance, reduce the risk of injury, and keep you moving with confidence. No gym required, just a little floor space and, if possible, a resistance band. Why do ankle exercises matter? Strong ankles improve your balance and posture You can reduce the risk of sprains and injuries, especially as we age Remain flexible and active in older age Make daily movement easier The following exercises performed regularly will promote strong and healthy ankles. Consistency is the key and beats intensity, so don’t worry if at first, they seem a bit challenging. Be steady, not speedy, and barefoot is best. The 8 Moves 1. Ankle circles Lift one foot and rotate your ankle 10 times clockwise, then 10 times anti-clockwise. Repeat with the other leg Boosts flexibility for smoother movement. 2. Heel raises Rise onto the balls of your feet, hold for 2 seconds, then lower slowly. Do 2-3 sets of 10-15 reps Strengthens calves and improves posture. 3. Toe raises Lift the toes whilst the heels stay grounded Hold, then release Do 10-15 reps Improves ankle stability. 4. Towel scrunches Place a towel on the floor and use your toes to scrunch it towards you. Repeat for 3-5 minutes Strengthens the muscles of the feet. 5. Resistance band flexion With a band looped around your foot, point and flex against the resistance Do 10-15 reps on each side Builds controlled ankle power. 6. Single leg balance Stand on one leg for 30-60 seconds Challenge yourself as you get stronger, close your eyes, or stand on a cushion Enhances coordination and balance. 7. Calf stretch Step in front of a wall and step one foot back Lean into the wall, pressing the heel of the back foot down into the floor Hold for 15-30 seconds on each side Increases mobility & prevents stiffness. 8. Heel-to-toe walk Walk in a straight line, lining up the heel of the front foot with the toes of the back foot Walk like this for 1-2 minutes Trains balance whilst moving. Your 7-day ankle strength challenge Stronger, steadier, and more confident in just 7 days Each day, do a short set of ankle-focused moves. The only equipment required is a towel and an optional resistance band. Aim for 5-10 minutes a day. Add the moves into your morning routine, or as part of your workout warmup, and by the end of the week, you’ll notice better balance and lighter, steadier steps. Day 1 Flex & Flow Ankle circles Heel raises 2 rounds each side 2 sets of 10 reps Day 2 Balance Builder Single-leg balance Heel-to-toe walking 3 x 30 secs each side 1 minute Day 3 Strength & Stretch Toe raises Calf stretch 2 sets of 12 reps 20 sec hold each side, 2 rounds Day 4 Power & Control Resistance band flexion Heel raises 2 sets of 10 reps per foot 2 sets of 12 reps Day 5 Footwork Focus Towel scrunches Heel-to-toe walking 3 minutes 2 minutes Day 6 Balance Challenge Single leg balance with eyes shut Ankle circles 3 x 20 secs each side 2 rounds each side Day 7 Recovery & Reset Ankle circles Calf stretch Short walk focusing on steady, controlled steps 1 round per side 30 sec hold each side 5-10 minutes Stronger ankles don’t just help athletes, they help everyone. Whether you are walking to work or the shops, chasing after children, or jogging on the weekends, your ankles are the foundation. Take care of them, and they will carry you further steady, strong, and pain-free. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Angela Carol Wood Angela Carol Wood, Founder of Angela Wood Health and Wellbeing Angela Wood has helped thousands of people to live pain-free and specialises in reducing, alleviating, and eliminating pain for her clients. After experiencing a misdiagnosed pain condition following the birth of her third son, Angela turned to natural approaches to solve the problem with great success. This led to her trainiing in sport and holistic massage. Since then, she has expanded her expertise across multiple modalities, dedicating her career to improving lives and empowering others to an active role in their health. She firmly believes that everyone deserves the right to live a pain-free life.

Written by Dr. Mansi S. Rai, Public Sector Finance Researcher Dr. Mansi S. Rai is a public-sector finance researcher, author, and educator whose work spans digital taxation, economic policy, and public storytelling. She also shares insights on finance, career, and personal growth through her growing YouTube platforms. Digital commerce has reshaped how modern businesses create, deliver, and experience value. From global cloud networks to device-level interactions, companies today operate in an environment where technology influences nearly every operational decision. This article offers a descriptive, research-based look at how digital systems function, and why understanding these mechanisms is becoming essential for businesses navigating the modern economy. What is digital commerce in today’s economy? Digital commerce refers to the ecosystem of technologies, platforms, and interactions that enable businesses to deliver products and services online. This system includes multiple layers, cloud servers, data-routing pathways, user interfaces, and engagement signals, all working together to support a seamless experience. Modern digital enterprises typically rely on: Cloud regions and multi-region architecture Distributed production and content delivery networks Real-time analytics and user engagement signals Device-level service outputs such as apps, streaming, and digital goods Understanding these building blocks helps business leaders see how value is created, delivered, and experienced in the digital world. How cloud infrastructure shapes modern business operations Most digital operations run on global cloud platforms such as AWS, Google Cloud, and Microsoft Azure. Public documentation from these providers shows: Cloud resources are distributed across continents Data routing is optimized for speed and redundancy Content delivery networks bring outputs physically closer to users Failover systems maintain continuity across regions This architecture enables companies to deploy applications, scale instantly, and deliver services to millions of users simultaneously. Cloud infrastructure has evolved from back-office IT support to the operational backbone of global business. Why user engagement matters more than ever Traditional businesses relied on physical location and logistics. Digital businesses rely on where and how users engage. User engagement now drives: Personalization Service delivery quality Algorithmic recommendations Product design decisions Customer retention Every tap, view, or scroll generates information that helps businesses refine products and enhance user experience. This creates a continuous feedback loop, one that makes digital operations adaptive, dynamic, and shaped by users. The shift from physical outputs to digital service delivery The meaning of value has evolved. Physical-era value: Products moved through factories, warehouses, and retail stores. Value depended on physical production and distribution. Digital-era value: Outputs appear on devices, apps, and cloud-connected systems. Value is experienced through streaming, interfaces, data, and digital goods. This shift places new emphasis on: Interface design Real-time functionality Network performance Digital infrastructure reliability Today, businesses compete on how effortlessly they can deliver digital experiences, not just physical products. How global networks enable digital interaction Behind every online interaction is a worldwide network of infrastructure: Submarine fiber optic cables Internet exchange points Edge computing locations Regional cloud hubs Public resources such as the TeleGeography Cable Map show how interconnected the world is. This global backbone allows businesses to deliver: Faster content delivery Lower latency More reliable user experiences Even small startups can operate globally because the network itself performs at a world scale. Why understanding digital systems matters for business leaders Leaders who understand how digital systems operate can make better decisions in: Market expansion Customer experience design Risk and continuity planning Innovation and product development Companies that embrace digital-first operations consistently outperform those that treat technology as an add-on rather than an essential part of strategy. Digital commerce isn’t the future, it is the present reality of modern business. The road ahead: A more connected, data-driven world As artificial intelligence, automation, and predictive modeling evolve, businesses will experience even greater shifts. These technologies are expected to influence: Customer personalization Operational decision-making Product development cycles Global competitiveness The organizations that thrive will be those that understand how digital systems interact, and how users ultimately experience value across devices, networks, and platforms. Call to action To explore more research on digital systems, cloud infrastructure, and modern value creation, you can read my academic work on SSRN or connect for collaborations in digital strategy, technology, and business transformation. Follow me on Facebook , Instagram , and LinkedIn for more info! Read more from Dr. Mansi S. Rai Dr. Mansi S. Rai, Public Sector Finance Researcher Dr.Mansi S. Rai is a public service finance researcher, author, and speaker whose work focuses on digital taxation, financial governance, and the transformation of modern economic systems. Her research, published on platforms such as SSRN, explores how emerging technologies reshape nexus, apportionment, and public sector compliance. Dr. Rai is also an educator and storyteller through her YouTube channels, where she shares insights on finance, career developments, international student pathways, and personal growth. With an academic background in finance and accountancy, she is dedicated to making complex economic and policy concepts accessible to ga lobal audience. Her mission is to empower individuals with clarity and knowledge.

Written by Bronwen Sciortino, International Author & Simplicity Expert Bronwen Sciortino is an International Author and Simplicity Expert who spent almost two decades as an award-winning executive before experiencing a life-changing event that forced her to stop and ask the question, ‘What if there’s a better way to live? There’s a moment each December when everything starts to feel a little sharper. The noise is louder. People feel closer. Small things that never bothered you suddenly scrape at your patience, and you can’t quite explain why. You still care about the people around you, but your empathy feels thinner than usual, stretched across too many days, too many demands, too many moments where you’ve had to “hold it together” for just a bit longer. Most of us assume this shift is a personal failure. We think we should be more patient, more gracious, more available, more everything. Yet the truth is far simpler than that, and far kinder: Your irritability at the end of the year isn’t a character flaw. It’s your nervous system waving a small, brave flag that says, “I’m running out of room.” This is the collective confession we rarely speak aloud. Not because we don’t feel it, but because we’ve been taught to hide it. When exhaustion quietly rewires your reactions As the year winds down, your brain does something very normal, very human, and very misunderstood. It starts narrowing its focus. When you’re tired, your emotional “peripheral vision” shrinks. You take in less information, you process things more quickly, and you react before you’ve had time to choose how you want to respond. Empathy requires spaciousness. Exhaustion steals that space. It’s not that you stop caring, it’s that you’re operating with less internal bandwidth than you realise. Your brain is doing its best to protect the energy you have left, and one of the fastest ways it does that is by shortening your tolerance for anything that feels like “extra,” even when the “extra” is someone you love. This is why small requests can suddenly feel heavy, why interruptions seem bigger, why you feel more sensitive to tone, noise, crowds, and expectations. Not wrong, not broken, just overloaded. The December pressure cooker There’s also an unspoken cultural script we all follow at this time of year, one that quietly pushes us past our limits without us even noticing how often we override ourselves. Finish strong. Be cheerful. Say yes. Show up. Keep the peace. Hold the load. Do the “right” thing, even when you’re barely holding yourself together. December asks for more while giving you less. The days are full, the expectations are high, and the emotional weight of the year catches up to you all at once. We’re told to power through, to be grateful, to keep smiling, to rise to the occasion. But every system has a point where it stops thriving and starts coping. Your irritability isn’t a problem. It’s the proof. Why empathy drops when you’re carrying too much When your system is overworked, three things happen: You lose flexibility. Everything feels more rigid because you don’t have the space to adapt. You become reactive instead of responsive. Your brain chooses speed over nuance. You protect the little capacity you have left. Which means other people’s needs can feel like pressure, even when they’re not asking for much. It’s confronting to realise this, not because it’s wrong, but because it’s normal. This is how humans function when they’ve been “on” for too long. The body whispers, then it nudges, then it tightens its grip until you finally pay attention. We think irritability means we’re getting something wrong. But more often, it’s the moment we’re finally seeing what’s real. The gentler way back to yourself (and to each other) Most people try to fix irritability by forcing themselves to “be better”. But irritation isn’t asking you to perform. It’s asking you to pause. It’s a signal, not a sentence. Here are five small shifts, quiet, simple, human that help your system breathe again: Give yourself one beat before you respond. A tiny pause interrupts automatic reactions and restores choice. Notice your energy without judging it. Saying “I’m more tired than I realised” softens everything instantly. Remove one thing from your day. We are conditioned to add more when things feel hard, but relief often lives in subtraction. Create a small pocket of quiet daily. It doesn’t have to be long just enough to let your nervous system reset. Choose real connection over performance. Pretending takes more energy than honesty ever will. These aren’t strategies for perfection. They are invitations back to presence. The real truth about year-end irritability It’s easy to think your reactions mean something about your worth. They don’t. Being tired doesn’t make you unkind. Being at capacity doesn’t make you uncaring. Being overwhelmed doesn’t make you a bad person. It makes you human beautifully, imperfectly, honestly human. And when you give yourself more space, empathy comes back. Not because you forced it, but because you finally had room for it to breathe. The end of the year doesn’t need you to hold everything together. It needs you to notice yourself again.   Bronwen Sciortino is a Simplicity Expert, Professional Speaker, and internationally renowned author. You can follow her on her  website,   Facebook ,   Instagram ,  or  LinkedIn . Read more from Bronwen Sciortino Bronwen Sciortino, International Author & Simplicity Expert Bronwen Sciortino is an International Author and Simplicity Expert who spent almost two decades as an award-winning executive before experiencing a life-changing event that forced her to stop and ask the question, ‘What if there’s a better way to live?’ Embarking on a journey to answer this question, Bronwen developed a whole new way of living, one that teaches you to challenge the status quo and include the power of questions in everyday life. Gaining international critical acclaim and 5-star awards for her books and online programs, Bronwen spends every day teaching people that there is an easy, practical, and simple pathway to creating a healthy, happy, and highly successful life. Sourced globally for media comment as an expert and working with corporate programs, conference platforms, retreats, professional mentoring, and in the online environment, Bronwen teaches people how easy it is to live life very differently.

Written by Evelyn Wang, Hypnotherapist, NLP & Mindfulness Trainer Evelyn Wang is a hypnotherapist, NLP, and mindfulness trainer who developed the Holistic Breakthrough Approach™, a method of subconscious coaching that helps people release limiting patterns, align with their values, and create lasting transformation in both personal and professional life. How one personal breakthrough inspired the idea for ‘Asian Recovery Therapy.’ Most of my life, my relationship with my mother felt like waiting for a grade that never came, a quiet search for approval she couldn’t give. If you grew up in a traditional Asian household, you know the vibe, love delivered through expectations, silence, duty, and the occasional “Why can’t you be more like your cousin?” It’s the emotional package deal many of us grew up with.   I wanted to live my life my way. She wanted me to follow old family rules. I once thought the goal was obedience, but it was really, “Obey and feel mildly guilty while doing it.”   Shame and guilt weren’t punishments, they were seasoning. A little sprinkle here, a heavy pour there, just enough to remind you who raised you.   My mother meant well. Truly. Yet we still landed in a forty-year emotional standoff, me insisting, “You don’t understand me,” and her thinking the exact same thing. Two stubborn women, both convinced they were the reasonable ones.   The breakthrough that changed everything And here’s the twist, despite our decades-long standoff, something eventually shifted in me first.   The breakthrough wasn’t dramatic. No fireworks, no big argument. It happened during one of our unpleasant phone calls, the kind where my body would tense before my mind even caught up.   I felt that familiar sensation creeping in, and I finally said to myself, “No. I’m not doing this.”   I didn’t need to spell out what “this” was. My body already knew. It was the old pattern, the same emotional dance we had repeated for years. And that simple sentence was the moment everything began to change.   Once I let go of needing to win the invisible battle and started seeing my patterns clearly, things softened. It wasn’t instant, this was Asian family healing, not a reality TV makeover, but we finally met without our armor. I began to see her intentions without rewriting my boundaries. And she began to sense my independence without taking it personally.   For the first time, there was space for a real relationship, not just roles we were performing. That change in me opened a door between us. A small one at first. Then bigger. How I (accidentally) created “Asian Recovery Therapy” As I healed my relationship with my mother, my work shifted. I started guiding clients through their own cultural healing, using what I had learned inside my own story.   Suddenly, a wave of Chinese and Taiwanese clients came in, all describing emotional patterns that sounded suspiciously like reruns of my childhood:   guilt as a love language emotional avoidance as stability high expectations as motivation criticism as “I care about you.” a family system where questioning anything felt like breaking sacred rules   After the tenth client shared something that felt like a chapter from my own autobiography, I joked to a colleague, “At this point, I might as well start an Asian Recovery Therapy program.”   It wasn’t the name of a real program, just a playful label for a group of clients who were working through the same cultural patterns, each with their own story and experience.   The actual coaching and therapeutic work focused on understanding these cultural dynamics and reshaping the emotional habits they created. The nickname simply acknowledged what we all recognized, a shared experience.   They carried the cultural wiring they grew up with, plus the challenge of living in a country with different values. Like me, they were trying to honor their roots while discovering who they were in a place with its own emotional rules.   And I could help them because I had lived it. The guilt-flavored communication style, the “I criticize you because I care” dialect, and the emotional gymnastics required to honor your parents while trying to honor yourself. My own breakthrough became the map that helped others find theirs. So even though “Asian Recovery Therapy” isn’t an official method you’ll find in a textbook, it became a simple way to describe the cultural healing many of us have quietly wanted for a long time. What healing actually looks like Healing rarely arrives with a big breakthrough moment or a tearful heart-to-heart. Most of the time, it’s quiet. Subtle. And no, it doesn’t require sitting your parents down with a list of everything they ever did wrong. (They wouldn’t read it anyway.)   For many people, healing means hearing intention, not just delivery. It means letting go of a fixed idea of closeness, not taking every comment as a personal attack, realizing shame and guilt aren’t automatic, and accepting that love shows up in different, complicated forms. And humor helps.   One teaching from Byron Katie stayed with me: “Are you listening to the person, or to what you believe about the person?” When I finally listened to my mother, instead of the story I had been carrying about her, everything softened. There was no dramatic scene, no sudden emotional makeover on her end. She didn’t start expressing herself differently or opening up in new ways. She stayed who she was.   I changed. I did the work for myself. That quiet shift created space without forcing her to change.   Helping clients rewrite their emotional blueprint Working with clients from Taiwan, China, Hong Kong, and Asian families abroad taught me something important, they weren’t broken, they were patterned.   Their nervous systems had learned to survive in environments where emotional expression wasn’t welcomed, success meant safety, and obedience felt like love.   And those patterns can be rewired. Through hypnotherapy, subconscious coaching, and mindful presence with quiet reflection, clients can create new emotional pathways that feel steadier and more true to who they are. What matters most is the result: feeling free to be yourself without guilt.   The ending I never expected Today, my mother and I share the kind of relationship I once believed we’d never have, open, warm, and human. The past didn’t disappear, but we created space for a new story to grow.   That’s really the heart of this work. If two strong-willed women like us can soften forty years of misunderstandings, then many family stories have room to shift too.   Change begins inside you. When your patterns heal, the relationship gains room to breathe. When you choose clarity and compassion, the whole system adjusts around you.   One person’s growth can open a door for everyone.   If you’re navigating this too If you’re walking through something similar, you’re in good company. Your story isn’t too heavy, and your culture isn’t the problem. Real change begins inside you long before anyone else shifts.   When one person heals, the entire family system moves in ways that feel almost invisible, until they’re not.   And yes, especially if nobody talks about it. We’re Asian, after all. Follow me on Facebook , Instagram , and visit my LinkedIn for more info! Read more from Evelyn Wang Evelyn Wang, Hypnotherapist, NLP & Mindfulness Trainer Evelyn Wang is a hypnotherapist and coach who knows firsthand the power of subconscious change. Her own turning point came when she released patterns that once kept her stuck, opening the way to clarity, confidence, and a life built on ease instead of strain. Today, she helps clients do the same, rewriting old stories and creating breakthroughs that last. She is also the co-founder of the Center for Advanced Life Skills, where she teaches the Holistic Breakthrough Approach™ to practitioners who want to bring this depth of transformation to others.

Written by Cristina Rodriguez, Spa Director | Owner Cristina Rodriguez, with more than a decade of caring for others as a massage therapist, now shares her heartfelt dedication to wellness as the Spa Director and Owner of The Spa at 10 North, welcoming guests to a unique experience focusing on recovery and restorative care in Downtown OKC. When you first hear about red light therapy, it might sound like something out of a sci-fi movie. Standing in front of glowing red panels to improve your health? But this isn’t some futuristic fantasy, it’s a scientifically backed treatment that’s been gaining serious momentum in the wellness world. And after extensive research and testing, we’re thrilled to announce that we’ve added red light therapy to our spa at 10 North. Here’s why we believe everyone should give it a try. What exactly is red light therapy? Red light therapy, also known as photobiomodulation or low-level light therapy, is a treatment that uses specific wavelengths of red and near-infrared light to penetrate the skin and stimulate cellular function. Unlike UV rays from the sun (which can damage skin), red light therapy uses wavelengths typically between 630-850 nanometers that are considered safe and beneficial. During a session, you simply stand, sit, or lie down near LED panels that emit these therapeutic wavelengths. The light penetrates deep into your skin, muscles, and even bones, where it works its magic at the cellular level. Sessions typically last between 10-20 minutes, making it an easy addition to any wellness routine.   A brief history: From NASA to your local spa Red light therapy isn’t some trendy wellness fad that appeared overnight. Its roots go back decades. Niels Ryberg Finsen, the Danish physician who won the 1903 Nobel Prize for his pioneering work in light therapy, used red light to treat skin diseases such as lupus vulgaris and smallpox. He developed treatments using concentrated light that filtered out the harmful UV rays and found that the remaining red light helped heal lesions, opening a new field in medicine and laying the foundation for modern phototherapy. However, he was reluctant to investigate further to understand why it worked. In the 1990s, NASA began experimenting with red light to help grow plants in space. Scientists quickly discovered that these specific wavelengths of light also accelerated wound healing in astronauts and helped prevent muscle and bone atrophy during extended space missions. From there, researchers began exploring its applications for everyday health. Medical professionals started using it for wound healing, pain management, and skin conditions. Over the past two decades, the technology has evolved from expensive medical equipment to accessible wellness tools, making it available to anyone seeking its benefits.   How does it actually work? The science behind red light therapy centers on your mitochondria, the powerhouses of your cells. When red and near-infrared light penetrates your skin, it’s absorbed by the mitochondria in your cells. This absorption triggers increased production of adenosine triphosphate (ATP), which is essentially cellular energy (think of it as your body's batteries). With more ATP, your cells function more efficiently. This enhanced cellular function leads to a cascade of benefits, reduced inflammation, increased collagen production, improved circulation, faster tissue repair, and enhanced muscle recovery. Think of it as giving your cells a supercharge that helps your body heal and function at its best. The near-infrared wavelengths can penetrate even deeper than red light up to several inches into the body, which is why red light therapy can benefit not just your skin, but your muscles, joints, and connective tissue as well.   The benefits: More than just skin deep So what can red light therapy actually do for you? The research suggests quite a lot:   Skin health: Red light therapy stimulates collagen production, which can reduce fine lines and wrinkles, improve skin tone and texture, and accelerate wound healing. Many users report a healthy, natural glow after regular sessions. Pain and inflammation: Studies show that red light therapy can significantly reduce inflammation and relieve chronic pain conditions, including arthritis, muscle soreness, and joint pain. Muscle recovery: Athletes have embraced red light therapy for its ability to accelerate muscle recovery, reduce soreness, and potentially enhance performance. Mental clarity and mood: Some research suggests that red light therapy may improve energy levels, sleep quality, and even mood by supporting healthy circadian rhythms. Hair growth: Emerging studies indicate that red light therapy may stimulate hair follicles and promote hair growth in people experiencing hair loss. I’d like to add that for optimal results, it is recommended to use red light therapy 3-6 times per week. I myself use it at least 2-3 times a week and have noticed over the past 8 months that it has helped me exponentially, from helping me through my post-partum journey mentally to improving hair growth after giving birth and reducing pain and inflammation from overused muscles.   Why we brought red light therapy to 10 North At 10 North, we’re committed to offering treatments that are both scientifically sound and genuinely beneficial for our clients. Red light therapy checked every box. We’ve seen the research, we’ve experienced the benefits ourselves. We believe wellness should be accessible, effective, and enjoyable. Red light therapy fits perfectly into this philosophy. It’s non-invasive, requires no downtime, and sessions fit easily into busy schedules. Whether you’re an athlete looking to optimize recovery, someone dealing with chronic pain, or simply wanting to improve your skin and overall wellness, red light therapy offers something valuable. Plus, there’s something inherently relaxing about a red light therapy session. It’s a moment to pause, breathe, and let your body do what it does best, to heal and recover. We believe in the power of red light therapy so much that we’ll be showcasing its benefits in the coming months with a video journey documenting one of our very own after a major back surgery. Follow along as we track her real-world recovery and see firsthand how red light therapy supports healing.   Should you try it? Here’s our honest take. Red light therapy isn’t a miracle cure, but it is a powerful tool that can support your body’s natural healing processes. The benefits are backed by science, the treatment is safe when used properly, and the potential upside is significant with virtually no downside. We think everyone should experience red light therapy at least once. Whether it becomes a regular part of your wellness routine or an occasional boost when you need it most, we’re confident you’ll feel the difference. Your cells will thank you. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Cristina Rodriguez Cristina Rodriguez, Spa Director | Owner Cristina Rodriguez developed a passion for helping others achieve true recovery and well-being after her mother was diagnosed with pancreatic cancer in 2013. Ever since, she has dedicated herself to fostering a spa environment that goes far beyond relaxation, one where restorative care takes center stage. Welcoming every guest exactly where they are, whether experiencing their first massage or working toward long-term wellness goals.

Written by Janice Elsley, Leadership Expert, International Author, and Podcast Host Janice Elsley is a leadership strategist, author, and keynote speaker who helps CEOs and leaders elevate their impact. As founder of Harissa Business Partners, she blends neuroscience, change management, and human design to drive success. We frequently discuss leadership strategy, KPIs, efficiency, culture, and employee engagement. But here’s a truth most leaders overlook, you can’t have high performance without psychological safety. You can have the smartest people, the clearest goals, and the best systems, but if your team doesn’t feel safe to speak up, fail, or disagree, you’ll never unlock their brilliance. Because fear silences innovation faster than failure ever will. What psychological safety really means Psychological safety isn’t about being nice or avoiding conflict. It’s about creating an environment where people feel safe to show up as their full selves, ideas, doubts, mistakes, and all. It’s the foundation of creativity, collaboration, and trust. In teams with psychological safety: People ask questions without fearing judgment. Mistakes become lessons, not liabilities. Feedback is exchanged with honesty, not hesitation. It’s the difference between a team that plays not to lose and one that plays to win together. The neuroscience of safety When the brain senses a threat, even an emotional one, it shuts down creativity and problem-solving. That’s why a single dismissive comment, an ignored idea, or visible frustration from a leader can derail innovation for weeks. On the flip side, when people feel valued and safe, their brain releases oxytocin and dopamine, the “trust and motivation” chemicals that make them more collaborative, focused, and inspired. So yes, psychological safety is a measurable performance strategy, not a feel-good concept. The leader’s role: From fear to freedom Creating safety starts with how you lead, especially in moments of pressure. Here are three shifts emotionally intelligent leaders make: From correction to curiosity: Instead of “Why did this happen?” try, “Help me understand what got in the way.” From blame to belonging: Move from pointing out errors to asking, “What do we need to learn from this?” From silence to speaking up: Explicitly invite input, “I haven’t heard from you yet, but I’d love your thoughts.” Small shifts like these create invisible signals that say, you’re safe here. Your voice matters here. And when people feel safe, they bring their best selves forward. The cost of unsafe cultures In unsafe environments, silence is mistaken for agreement. People stop challenging ideas. Innovation stalls. The most talented employees quietly disengage or leave. And what’s left? Compliance without commitment. But when you invest in safety, something extraordinary happens, people stop protecting themselves and start protecting the mission. They move from defensiveness to devotion. From hiding to contributing. From “I have to be perfect” to “I get to grow.” The leadership challenge If you want to start building psychological safety this week, try this: Start meetings with gratitude. Acknowledge small wins before diving into data. Model vulnerability. Share a time you made a mistake and what you learned. End every discussion with one question, “Does anyone see something I might be missing?” You’ll be surprised how quickly openness grows when you lead with humility instead of hierarchy. Final thoughts The future of leadership isn’t about having all the answers, it’s about creating space where others feel brave enough to offer theirs. Psychological safety is the currency of trust, and trust is what keeps teams inspired, creative, and resilient. Because at the end of the day, people don’t stay for titles, salaries, or perks. They stay for leaders who make them feel safe enough to be seen, stretched, and supported. That’s where true performance and legacy begin. Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Janice Elsley Janice Elsley, Leadership Expert, International Author, and Podcast Host Janice Elsley is a leadership expert, author, and keynote speaker helping CEOs and executives future-proof their leadership with neuroscience-driven strategies. As founder of Harissa Business Partners, she drives performance, inclusivity, and talent retention. Her book Leadership Legacy and programs, Leading Edge Women, The Leading Edge, and First 100 Days of Leadership, equip leaders with the confidence and strategies to make an impact. Whether coaching executives or delivering transformational keynotes, Janice creates real results.

Written by Yalini Nirmalarajah, Self-Love & Relationship Coach Founder of The Yalini Experience, Yalini has qualifications in psychology and a master’s degree in social and political science. She is a certified Master Practitioner in hypnotherapy, neuro-linguistic programming (NLP), and timeline therapy. "I need to heal before I'm ready for a relationship." How many times have you heard this? Maybe you've even said it yourself. After all, it seems to make perfect sense, heal your wounds first, then open your heart to love. Work through all your past traumas, resolve your trust issues, and only then will you be truly ready for a meaningful relationship. But what if I told you this well-intentioned advice might actually be keeping you from the love you desire? Don't get me wrong, taking time to process past hurts and reconnect with yourself after heartbreak is important. But somewhere along the way, this healthy practice morphed into an impossible standard, the belief that you must be completely healed before you're worthy of love. Let me share something I've witnessed with my clients, like Tracy, who came to me convinced she needed to resolve every issue from her past relationships before she could date again. She'd spent years in therapy, reading self-help books, and doing inner work. Yet somehow, she never felt "healed enough" to open her heart again. Here's what Tracy, and maybe you too, didn't realise. Love isn't meant to come only after you've perfectly healed all your wounds. In fact, the right relationship can be one of your greatest catalysts for deeper healing. Think about it, our deepest wounds often come from relationships, so why do we believe we must heal them in isolation? Sometimes, it's within the safety of a loving partnership that we find the courage to face our most buried fears and insecurities. In fact, here’s something that might surprise you, a quality relationship is actually designed to trigger you. Not to cause more pain, but to bring hidden wounds to the surface where they can finally be healed. The challenge is that many people mistake these triggers for problems with their partner or the relationship itself. They think, "If this person were right for me, it wouldn't feel this hard." Except what's hard has nothing to do with the other person, and everything to do with what's coming up inside of themselves, the emotions and vulnerabilities they weren't ready to face until now. Maybe it's about learning to speak up and say when they're uncomfortable, so they can honour their boundaries. Or perhaps it's about sharing how they truly feel, their sadness, their hurt, and discovering it's finally safe to be seen. In this case, the triggers aren't warning signs, they’re invitations for growth. When your partner's actions or words stir up old insecurities or fears, it may not be because they're wrong for you. It might very well be their presence that’s creating the safe space needed for the wounds to finally surface and heal. Of course, this doesn't mean you should jump into dating without any self-reflection or healing. There's still important inner work to do, work that I always support my clients with, like: Grieving past relationships and letting go of old attachments Understanding your patterns and triggers Building a foundation of self-love and worth Learning to trust your intuition again Remember, the right relationship will challenge you to grow, but it should also feel safe and supportive. It's about finding that balance between comfort and growth, between being triggered and feeling secure enough to work through those triggers together. I've seen this transformative journey with another client, Emma, who was surprised to discover that her new relationship actually accelerated her healing in ways years of solo work hadn't. Why? Because her partner's presence triggered old wounds she didn’t even know existed. And instead of projecting them onto him, thinking he was the problem, she realised that it was his loving presence and support that created the safe space required for her to face and release the wounds she couldn't access on her own. The beauty of love is that it doesn't demand perfection, it creates opportunities for transformation. The right person won't expect you to have it all figured out. Instead, they'll understand that each trigger, each moment of vulnerability, is a chance to grow closer and heal deeper. They'll stand with you as you learn to trust, to open up and be truly seen, not because you're broken, but because you're ready to evolve into an even more authentic version of yourself. Follow me on Facebook , Instagram , and LinkedIn for more info! Read more from Yalini Nirmalarajah Yalini Nirmalarajah, Self-Love & Relationship Coach Yalini Nirmalarajah, a global self-love and relationship coach, empowers women to reclaim the source of their light, their feminine essence, and intuition. In societies where women are taught to be more like men, her guidance helps women overcome this false conditioning so they can heal from the trauma it’s created, reconnect with their emotional bodies, and live authentically from their hearts. Inspired by this mission, she launched the Lead From Love podcast. Founder of The Yalini Experience, Yalini has qualifications in psychology and a master's degree in social and political science. She is a certified Master Practitioner in hypnotherapy, neuro-linguistic programming (NLP), and timeline therapy. Her expertise extends to postgraduate training in rebirthing breathwork, iridology, sclerology, health, and wellness. Yalini is dedicated to continuous development to provide the highest quality care for all her clients.

Here's what emotional fitness actually is: building resilience through small daily moves. With the Wisey app, you track what happens, spot what messes with your mood or lifts it, and slowly figure out your real patterns instead of just guessing randomly. Gyms work through repetition – show up, lift weights, get stronger. Pretty straightforward. Here, it's the same logic, except you're building capacity for handling stress and figuring out what's actually happening in your mind instead of just operating on automatic reactions. Wisey  emotional fitness removes the complicated stuff – no degree in psychology needed, no years meditating on mountaintops, just small, consistent moves that stick. The approach stays simple: check in with how you're feeling, notice what keeps showing up, and build habits that survive past the first burst of motivation. Simple and consistent beats elaborate systems you'll ditch within two weeks every time. Works whether this is completely new territory or you've already been doing some version of emotional tracking. What are the benefits of emotional fitness? Regular emotional fitness practice offers several mental health benefits: better understanding of what genuinely affects your mood improved emotional regulation when stress hits stronger resilience for daily challenges increased endurance for handling difficult situations clearer decision-making based on your actual patterns instead of assumptions less decision fatigue from understanding your triggers How to get started with emotional fitness – a simple approach used by Wisey Getting into emotional fitness doesn't need an elaborate setup. Here's what genuinely helps: Start ridiculously simple. The Wisey app literally just asks you to tap low, medium, or high after stuff you do during the day. That's the whole thing. No complex emotion wheels, no writing paragraphs about your feelings. This basic data collection gradually builds toward deeper awareness without burying you in complexity right at the start. Understand your actual limits. Jumping into tracking absolutely everything or expecting instant clarity – yeah, that usually crashes and burns. Building emotional awareness through small, steady actions creates habits you can actually maintain, not burnout from analyzing yourself to death. Start from wherever you currently are. You don't need emotional clarity before beginning emotional fitness. That's backwards. The practice itself creates clarity over time. Important note: Wisey is an emotional fitness tool, not a medical device or mental health treatment. It doesn't diagnose, treat, or cure any mental health conditions. If you're experiencing symptoms of depression, anxiety, or other mental health issues that interfere with daily life, consult a licensed mental health professional. The app may complement professional care but never replaces it. What tools do you need for emotional fitness? Wisey explained Wisey needs just your phone and a few seconds after activities to log your mood. The platform includes: Three-tier mood tracking for quick logging Habit Builder that asks "What interfered?" instead of guilting you Focus Timer for maintaining concentration App Blocker to reduce digital distractions AI Coach for immediate guidance when stuck Why emotional fitness is replacing wellness trends right now Wellness trends just keep rotating. This year, it's green juice cleanses. Last year, cold plunges. Before that, the biohacking supplements and intermittent fasting protocols. Emotional fitness actually sticks because it addresses what's really blocking people. Most already know the basics – exercise helps, sleep matters, endless scrolling doesn't. That information's everywhere. Wisey gained traction during a specific moment. Remote work blurred life boundaries. Social media created constant comparison anxiety. Economic uncertainty made traditional milestones feel unattainable. People needed tools for navigating emotional complexity, not another productivity hack. The shift reflects changing attitudes. Previous generations viewed emotional struggles as weakness requiring fixing. Current generations view emotional capacity as a skill requiring development. This reframe makes emotional fitness feel productive rather than remedial. You're not broken seeking repair – you're functional seeking optimization. Wisey practices: Emotional fitness and how to implement them Here are core emotional fitness practices with implementation instructions: Mood tracking after activities Finish an activity–work meeting, social time, exercise, or meal. Immediately note your energy: low, medium, or high. Don't analyze. Just collect data. Repeat consistently for a minimum of two weeks before pattern hunting. Review weekly to spot which activities consistently drain or energize you. Habit building without perfection pressure Pick one small habit – morning planning, evening reflection, midday walk. When you skip a day, Wisey, the emotional wellness tool, asks, "What interfered?" not "Why did you fail?" Answer honestly – tired, forgot, chose differently, external circumstances. Use interference patterns to identify real obstacles instead of blaming willpower. Adjust habits based on what actually blocks you, not what theoretically should work. Focus session practice Set a specific time for concentrated work – start with 25 minutes. Remove distractions before starting (phone away, apps blocked, notifications off). Work until the timer ends, then actually break. Note mood after – did focused work energize or drain you? Track patterns to find your optimal focus duration and timing. Pattern review Weekly, review mood data for consistent trends. Notice correlations: which days, times, activities, people align with high or low moods. Identify one actionable change from patterns – adjust scheduling, modify social plans, change work approach. Test changes for two weeks before evaluating effectiveness. Listen to yourself Starting emotional fitness means following what actually works for you, not what some article says should work. Slow awareness building? That's what creates habits that survive. Not just the first motivated week, months later, when excitement fades and everything feels chaotic. Real resilience comes from this, not temporary fixes that work great for three days, then vanish completely. Your tracking needs match your life. Different methods suit different personalities and schedules. What you'll actually keep doing versus what sounds good theoretically – huge difference. Wisey App maintains structure without forcing identical approaches on everyone. Working with a therapist? They can interpret the patterns your tracking shows. Adds a professional perspective to the data you're gathering alone. Takeaway: Emotional fitness is the new gym – powered by Wisey App Building resilience? It happens through tracking patterns and sticking with habits. Self-awareness doesn't show up overnight – it develops gradually as you keep at it. Regular emotional check-ins work at any level. Wisey app keeps things simple : mood logs, habit tracking, and focus sessions. Builds capacity for understanding and managing how you feel. You know how physical fitness works – showing up regularly beats occasional hardcore sessions every time. Emotional fitness follows that same logic. Small stuff you do daily adds up way more than you'd think.

Written by Anna Woolliscroft, Writing for Wellbeing Specialist Anna is a journalling coach and wellbeing advocate on a mission to share the transformative power of writing with 100,000 people. Through her company, Writing with Purpose, she helps women navigate life’s challenges and rediscover their joy through creative expression and nature connection, alongside hosting the Writing with Purpose podcast. Scrolling through your phone at the year’s end reveals a story you didn't know you were writing. Between work deadlines and daily routines, meaningful moments can blur into background noise. What if you could reclaim those experiences, understand what they reveal, and use that insight to shape the year ahead? This is the powerful practice of reflection, because looking back creates clarity for what comes next. What is reflection? Reflection is the conscious practice of reviewing experiences to extract meaning and learning. Unlike passive reminiscing, structured reflection involves examining what happened, how you responded, and what patterns emerge. Psychologist John Dewey described reflection as active, persistent, and careful consideration of any belief or supposed form of knowledge in the light of the grounds that support it. Through reflection, experiences transform from isolated events into connected insights that inform future decisions. When you reflect on journal entries, you're not simply re-reading words. You're observing your past self from a new vantage point, noticing patterns you couldn't see while living through the experience. This metacognitive process, which is thinking about your thinking, builds self-awareness and emotional intelligence over time. Why reflection matters Research from Harvard Business School found that employees who spent 15 minutes at the end of the day reflecting on lessons learnt performed 23 percent better on assessments than those who didn't reflect. The study, published in the Journal of Applied Psychology, demonstrates that reflection isn't a luxury but a performance tool. Neuroscientist Dr Mary Helen Immordino-Yang's research at the University of Southern California reveals that reflection activates the brain's default mode network, the same neural system responsible for creativity, problem-solving, and meaning-making. Without regular reflection, you risk operating on autopilot, responding to life rather than consciously shaping it. Learn more about journalling and the brain . For women experiencing life transitions, whether perimenopause, career shifts, or relationship changes, reflection provides a stabilising anchor. It offers proof that you've successfully handled challenges before, building confidence for what lies ahead. The reflection sentence technique After writing a journal entry, add one reflection sentence before closing your notebook. This simple habit transforms writing from documentation into insight. Start your reflection with one of these prompts: When I read this back, I notice... I wonder... What makes me curious is... This technique works because it creates cognitive distance. You step outside the immediate emotion and observe your experience as data. What patterns appear? What assumptions influenced your response? What would you do differently next time? At the end of the year, these reflection sentences become especially valuable because they're concentrated wisdom about what mattered throughout the past twelve months of living. How to review your year Gather three sources of evidence about your year, your phone's photo roll, your diary or calendar, and any journals you've kept. Set aside an hour when you won't be interrupted. Start with your photos. Scroll through the entire year, pausing when an image triggers a memory. Don't judge whether moments are important enough. Notice what catches your attention. Your photos reveal what mattered to you, even when you weren't consciously paying attention. Next, review your diary or calendar. What patterns emerge? When were you busiest? What commitments took most of your energy? What did you prioritise? Calendars show where you allocated time, which often differs from where you wanted to spend it. Finally, if you've kept a journal, read through your entries. Notice recurring themes. What problems appeared multiple times? What brought consistent joy? What relationships deepened or changed? Your journal captures the emotional data that photos and calendars can't. As you review, write notes about what you observe. Use coloured pens, circle words, and underline sentences. These become the foundation for deeper reflection techniques. The captured moment technique Select five to ten photographs from your year. Choose images that spark something, such as joy, pride, surprise, or even discomfort. For each photo, write for five minutes without stopping. Describe what you remember, who was there, what was said, how you felt, and what happened next. Capture all the details and nuances. The captured moment technique works because photographs act as memory anchors. A single image can unlock details you thought you'd forgotten, conversations, weather, and the feeling in a room. Writing these details preserves them and reveals their significance. After writing about each photograph, add a reflection sentence. What does this moment reveal about what matters to you? What would you like to experience more of next year? Gratitude journalling for year-end Research by Dr Robert Emmons at the University of California demonstrates that regular gratitude practice increases well-being, strengthens relationships, and improves physical health. Year-end is ideal for gratitude reflection because you're reviewing accumulated experiences rather than forcing daily appreciation when nothing feels noteworthy. See this article on gratitude journalling to learn more about the benefits. Create three lists: people you're grateful for, experiences you're grateful for, challenges you're thankful to have handled. For each item, write one specific sentence explaining why. Specificity matters. I'm grateful for my partner carries less impact than I'm grateful James brought me tea every morning when I was struggling with the project deadline. Don't limit gratitude to positive experiences. What difficult situations taught you something valuable? Which challenges revealed your resilience? Acknowledging hard-won growth builds confidence for facing future obstacles. Using the clustering technique Clustering, thought to have been developed by Gabriele Rico, is a non-linear brainstorming technique that reveals unexpected connections. Start with My Year in the centre of a blank page. Around it, write words or short phrases that capture significant moments, feelings, achievements, challenges, and relationships. Don't organise thoughts. Let them flow naturally. Connect related items with lines. Circle clusters that form. This visual mapping engages your brain's spatial reasoning, often surfacing insights that linear writing misses. After creating your cluster, write for ten minutes about the patterns you notice. What connections surprise you? What receives more space on the page than you expected? What's missing that you assumed would be prominent? Celebrating your successes List every achievement from the past year, regardless of size. Include the big ones, such as promotions, completed projects, and health milestones, alongside the small victories, which might be difficult conversations you handled well, habits you maintained, or moments you chose rest over pushing through. We're conditioned to dismiss our accomplishments, particularly women who often downplay their capabilities. Writing a comprehensive list of successes counters this tendency. Each item is evidence of your competence and growth. For each success, note what skills or qualities made it possible. Did you demonstrate persistence? Creativity? The ability to ask for help? Recognising these patterns shows you precisely what resources you bring to future challenges. Acknowledging challenges Honest reflection includes difficulties. What did not go as planned? What relationships struggled? What goals remain unmet? Write these down without self-criticism. You are gathering data, not passing judgment. For each challenge, ask: What was within my control? What was not? What would I do differently with today's knowledge? What support did I need that was not available? These questions separate regret from learning. Some challenges remain unresolved, and that is okay. Note what you have learnt about managing ongoing difficulties. Has your approach evolved? What coping strategies proved effective? How have you grown in your capacity to handle uncertainty? Making reflection a family practice Year-end reflection works beautifully as a family activity. Gather everyone who shares your household, partners, children, and even extended family if they are visiting, and give them paper and pens. Ask everyone to draw or write about their favourite moment from the year. Young children can draw pictures. Teenagers might write a few sentences. Adults can write more extensively. Spend ten to fifteen minutes on individual reflection, then share what you have created. This practice serves multiple purposes. Children develop emotional literacy by naming and processing experiences. Teenagers practise articulating what matters to them. Adults gain insight into what family members value and remember. You might discover that your teenager's favourite moment was an ordinary Saturday morning, not the expensive holiday you planned. Create a family reflection tradition. Some families keep a shared journal where everyone adds their favourite moment each month, whereas others create an annual photo book with written memories. These become treasured records of how your family grows and changes. Reflection beyond year-end While year-end creates a natural pause for reflection, you do not need to wait twelve months. Apply these techniques quarterly, monthly, or weekly. The timeframe changes, but the process remains valuable. Quarterly reflection helps you adjust course before an entire year passes. Take time to review what worked and what did not, what patterns emerge, and what needs to change. This is particularly effective for high-performing professionals . Monthly reflection takes fifteen minutes. Flip through your calendar and photos. Write about your most significant moment and one thing you learnt. This regular practice prevents year-end overwhelm by helping you remember the past twelve months at once. Weekly, write one reflection sentence and note one intention for the week ahead. This rhythm keeps you connected to your experiences rather than letting them blur together. The more frequently you reflect, the more skilled you become at noticing patterns and extracting insight. Reflection becomes a habit rather than an annual chore. Begin your reflection practice Year-end reflection does not require elaborate preparation. You need a notebook, an hour of uninterrupted time, and a willingness to look honestly at your year. Start with whichever technique resonates most or try new ones. The insights you gain will inform how you approach the year ahead. You will understand what energises you, what drains you, and what patterns you want to change. This clarity is the foundation for intentional living. If you would like guidance in developing a reflection practice that works for your life, book a Journalling Audit consultation . Together, we will identify techniques that match your learning style and create a sustainable practice for the year ahead. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Anna Woolliscroft Anna Woolliscroft, Writing for Wellbeing Specialist As a certified Journal to the Self Instructor and holder of a Master's in Creative Writing and Wellbeing, Anna guides women in reclaiming their purpose through proven journalling techniques and creative writing strategies. From climbing Mount Kilimanjaro to transitioning her marketing business into meaningful work, Anna has learned that transformation begins with honest self-reflection. Whether through live workshops, on-demand training, self-learning resources, or her podcast featuring therapeutic writing experts, Anna's mission remains clear: to share the life-changing power of intentional writing with 100,000 people over the next decade, helping women move from feeling stuck to living with clarity and confidence.

Written by Shahrzad Jalali, PsyD, Psychologist, Author, Founder & Executive Coach Dr. Shahrzad Jalali is a clinical psychologist and executive coach. She’s the founder of Align Remedy, author of The Fire That Makes Us, and creator of Regulate to Rise, a course that helps people heal trauma and reclaim resilience. Her work equips people to break old patterns and step boldly into who they’re meant to be. Do you ever find your heart racing in a calm moment, or notice yourself shutting down when nothing is wrong? When your internal reactions do not match your external reality, you may be experiencing nervous system dysregulation. In this article, you will learn what dysregulation is, why it happens, and seven evidence-based ways to restore balance. What is nervous system dysregulation? Nervous system dysregulation occurs when the body’s stress response system becomes “stuck” in a mode that does not fit the moment. Instead of transitioning smoothly between activation and calm, internal signals become jammed, similar to a traffic system where lights stop changing. Your autonomic nervous system includes: Parasympathetic (green light): rest, safety, digestion Sympathetic (yellow light): fight or flight, energy surge Dorsal vagal shutdown (red light): freeze, collapse, numbness When regulated, these states shift appropriately. When dysregulated, people may experience: Chronic activation: anxiety, hypervigilance, irritability Shutdown: numbness, exhaustion, brain fog Rapid cycling: overwhelm, reactivity, emotional volatility Trauma, chronic stress, early attachment experiences, burnout, and unresolved emotional pain are common contributors. Research shows that prolonged dysregulation elevates cortisol, increases inflammation, and affects immune function.[1] Why nervous system dysregulation matters Dysregulation affects nearly every area of functioning: Emotional control Concentration and decision-making Relationship dynamics Physical health and sleep Stress recovery and resilience These patterns are not personal failings, they are physiological responses. 1. Use your breath as a reset button Slowing your breathing, especially the exhale, calms the vagus nerve and signals safety. Try: inhale for 4, exhale for 6. Extended exhalations have been shown to reduce sympathetic activation.[2] 2. Ground yourself through the senses Sensory grounding interrupts spiraling thoughts and brings you back into the present moment. Try: 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste. 3. Use cold water to interrupt overactivation Cold exposure activates the dive reflex, naturally slowing heart rate and reducing anxiety. Try: hold ice or splash your face with cold water for 10 to 15 seconds. 4. Move stuck energy through the body Movement helps metabolize excess adrenaline and release sympathetic charge. Try: stretching, shaking out the limbs, gentle walking, or mobility exercises. 5. Seek safe connection for co-regulation Humans regulate best through other humans. Warm facial expressions, tone of voice, and presence signal safety to the nervous system.[3] Try: talking with a supportive friend or sitting with someone whose presence calms you. 6. Use sound and scent to shift state Humming or chanting stimulates vagal tone through vibration. Calming scents activate emotional processing centers in the brain. Try: a soothing playlist or a familiar scent associated with safety. 7. Build rhythms and rituals that restore predictability Routine reduces internal noise and increases feelings of safety. Try: structured meal times, consistent sleep patterns, and simple morning or evening rituals. The road back to balance Nervous system dysregulation often feels like your body is reacting to alarms that no longer exist. With consistent practice, your system can relearn how to transition between states more flexibly. Regulation is not about perfection, it is about restoring ease, safety, and connection within your body. Call to action To deepen your healing, explore The Fire That Makes Us or begin your journey with Dr. Jalali’s flagship program, Regulate to Rise, designed to help you restore regulation and emotional resilience. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Shahrzad Jalali, PsyD Shahrzad Jalali, PsyD, Psychologist, Author, Founder & Executive Coach Dr. Shahrzad Jalali is a clinical psychologist, trauma expert, and thought leader in emotional transformation. She is the founder of Align Remedy and Dr. Jalali & Associates, where she’s helped thousands individuate and reclaim their inner truth. Bridging science, soul, and psychology, her work guides high-functioning individuals through nervous system healing and self-reinvention. As the author of The Fire That Makes Us and creator of Regulate to Rise, she helps people turn their most painful beliefs into their greatest source of power, alchemizing wounds into wisdom and survival into strength. References: [1] (McEwen, 1998) [2] (Breit et al., 2018) [3] (Porges, 2011) [4] (Breit et al., 2018)

Written by   Sam Mishra, The Medical Massage Lady Sam Mishra (The Medical Massage Lady) is a multi-award winning massage therapist, aromatherapist, accredited course tutor, oncology and lymphatic practitioner, trauma practitioner, breathwork facilitator, reiki and intuitive energy healer, transformational and spiritual coach, and hypnotherapist. Memory is one of the most defining features of human experience. It allows people to connect their past to their present, to learn from experience, and to envision their future. Yet, for millions of individuals, memory can become unreliable, fragmented, dulled, or even lost, particularly in the wake of trauma or depression. These memory changes can feel frightening and isolating, compounding emotional distress and further clouding one’s sense of self. Memory loss related to trauma and depression is not simply a matter of forgetfulness. It is a profound reflection of how the brain protects itself under stress. In psychological terms, memory issues are among the most reported cognitive symptoms associated with both depressive disorders and post-traumatic stress.[12] Comprehending the functionality of these mechanisms can reduce stigma, foster empathy, and guide people toward treatment and recovery. The brain and memory: A fragile network The human brain is remarkably capable of adapting to adversity, but it is also vulnerable to the effects of stress and trauma. Central to the process of memory formation is the hippocampus, which lies in the medial temporal lobe, converting short-term information into long-term memory. Surrounding regions such as the amygdala and prefrontal cortex help regulate emotional responses and decision-making, functions that are tightly intertwined with memory processes.[10] When these areas are functioning properly, they maintain a balanced flow of neurotransmitters, chemical messengers such as serotonin, dopamine, and glutamate, that enable neurons to communicate efficiently. However, prolonged exposure to cortisol and other stress hormones can weaken hippocampal neurons and reduce the volume of this brain region over time.[14] This neurological change helps explain why both trauma survivors and people with chronic depression often experience lapses in recall, difficulty focusing, or a pervasive sensation of brain fog. In other words, when the brain is under prolonged distress, the system that encodes, stores, and retrieves memories becomes compromised. This is not a moral failing, nor is it simply a bad memory. It is a physiological response to emotional pain. Depression and its effects on memory Depression is often described primarily as an emotional disorder, marked by sadness, hopelessness, and disinterest in daily life, but its cognitive effects are equally noteworthy. A significant number of people diagnosed with major depressive disorder (MDD) report difficulty concentrating, learning new information, or remembering daily tasks. This constellation of cognitive symptoms is sometimes referred to as pseudodementia, a temporary decline in cognitive functioning that can mimic neurological disorders.[2] Structural and functional changes Neuroimaging studies have consistently shown that depression can alter the structure of the brain. Chronic depressive episodes are associated with reduced hippocampal volume, disrupted connectivity in the prefrontal cortex, and abnormalities in the limbic system, which governs emotional regulation.[5] These changes weaken the pathways responsible for forming and retrieving memories, explaining why many individuals lose track of experiences or struggle to recall positive events from the past. The amygdala, responsible for processing emotional memory, also becomes hyperactive during depression, biasing the brain toward negative recall. This means that even when memories are intact, people may disproportionately focus on distressing images or interpretations, reinforcing the depressive cycle.[9] Cognitive consequences Subjectively, these neurological changes feel like fogginess or confusion. Tasks such as conversations or reading, which previously seemed effortless, can suddenly require immense concentration. Depression most commonly affects declarative and autobiographical memory, both of which concern knowledge of facts and personal experiences. Research indicates that people in depressive episodes tend to recall generalised memories, summaries such as “my childhood was bad,” rather than specific, detailed recollections.[18] This overgeneralisation may protect against painful emotions but inadvertently blunts the richness of self-identity. Severity and course The degree of cognitive impairment correlates with the duration and severity of depression. Each recurrent episode increases the likelihood of lasting hippocampal changes.[15] However, early intervention through therapy, medication, or stress reduction can improve neuroplasticity and reverse some structural damage. Treatments like antidepressant medication and exercise have been shown to stimulate hippocampal neurogenesis, helping restore memory capacity.[6] Trauma, dissociation, and the brain’s protective mechanisms While depression erodes memory gradually through chronic stress, trauma can disrupt memory abruptly and selectively. Survivors of accidents, assaults, or other extreme experiences often find themselves unable to recall the incident or certain aspects surrounding it. This is not necessarily a failure of the brain. It is an unconscious defence. The neurobiology of trauma During a traumatic event, the brain’s fight or flight response floods the body with adrenaline and cortisol. These chemicals sharpen immediate survival reflexes while suppressing non-essential functions like detailed memory encoding.[17] The amygdala becomes highly active, storing emotional salience, while the hippocampus, the part that gives memories a coherent timeline, can shut down. Fragmentation or even absence of memories may consequently occur. When trauma is chronic, such as repeated abuse or combat exposure, the brain adapts to a constant state of alert. This leads to lasting changes in connectivity between the hippocampus, amygdala, and prefrontal cortex.[4] This can lead to flashbacks, dissociative amnesia, or make it extremely challenging to tell the difference between past dangers and those in the present time. Dissociation and memory gaps Dissociation is the mind’s way of creating distance from intolerable experiences. For some, it manifests as feeling detached from reality, for others, it appears as missing pieces in the narrative of one’s life, like watching a movie with missing scenes. You recognize yourself, but do not remember being there. According to the American Psychiatric Association (2022), dissociative amnesia may involve the loss of specific events (localized amnesia), broader life periods (generalized amnesia), or aspects of personal identity.[1] These symptoms are common in Post Traumatic Stress Disorder (PTSD), where intrusive recollections coexist with profound memory gaps. PTSD and the re-emergence of memory In PTSD, the boundaries between past and present blur. Triggers such as sounds, smells, or images can reactivate traumatic memories with intense emotional and sensory detail, even while other parts remain inaccessible. This paradox illustrates how trauma fragments memory, the emotional charge is preserved, but the coherent story is lost. Therapies such as Eye Movement Desensitization and Reprocessing (EMDR) and Trauma Focused Cognitive Behavioural Therapy (TF CBT) help integrate these fragments by linking memory recall with feelings of safety and control.[13] The double burden, trauma and depression combined For many people, trauma and depression do not occur in isolation. Childhood abuse, violent loss, or chronic neglect can predispose the brain to later depressive episodes.[7] Conversely, depression can make individuals more vulnerable to re-experiencing or misinterpreting past trauma. When both conditions coexist, their effects on memory amplify. In Complex PTSD (C PTSD), commonly associated with long-term trauma, the mind may weave between intrusive recollections and emotional numbness. People with C PTSD often describe losing time or feeling detached from their memories, as though their life were written in disjointed chapters. Depression further compounds this by dampening concentration and motivation, making it harder to organize or retrieve stored information. These intertwined experiences can also influence working memory, the short-term information system for reasoning and decision making. Impaired working memory can make daily tasks, such as following instructions or recalling appointments, significantly more challenging. Identifying this correlation is essential for implementing treatment that works, as therapy must address both emotional regulation and cognitive recovery. Physical and medical trauma Not all trauma is psychological. Physical injuries can also impact memory when they affect the brain’s structure directly. Traumatic brain injury (TBI), strokes, or oxygen deprivation can impair memory networks by damaging neural tissue. Even mild concussions can cause temporary forgetfulness or difficulties forming new memories. These neurological injuries often coexist with psychological trauma, especially in contexts like car accidents, assaults, or military combat. This dual trauma, physical and emotional, can lead to a complex presentation where medical treatment must be paired with psychological rehabilitation. Neuropsychological testing and brain imaging help distinguish between structural and stress-related memory loss, ensuring appropriate intervention. Childhood trauma and long-term memory effects Childhood represents a critical developmental window for both learning and brain maturation. Adverse childhood experiences (ACEs), including neglect, abuse, and household dysfunction, have been shown to alter brain architecture and stress reactivity for decades afterward.[16] Early trauma disrupts the integration of autobiographical memory, leading some adults to struggle to recall specific childhood events or to remember them as disconnected imagery or sensations. In some cases, these memories resurface later in life through therapy or significant life events, a process known as recovered memories. While controversy surrounds aspects of this phenomenon, research supports that trauma can create memory barriers as a self-protective mechanism, not necessarily as repression in the Freudian sense, but as a neurobiological adaptation. Healing and recovery: Restoring the narrative The encouraging truth is that memory loss from trauma and depression is often reversible or manageable with treatment. The brain’s neuroplasticity, the ability to reorganize and form new connections, allows recovery even after significant stress. Psychotherapy and memory integration Evidence-based treatments such as Cognitive Behavioural Therapy (CBT), Dialectical Behaviour Therapy (DBT), EMDR, and Cognitive Processing Therapy (CPT) help rebuild coherence between thoughts, emotions, and recollections.[11] Through therapy, fragmented memories can be processed in a safe environment, mitigating their emotional impact and enabling people to incorporate them into their daily narrative. Mindfulness and grounding exercises also strengthen the prefrontal cortex’s regulatory functions, enabling better control over intrusive thoughts and attention lapses. Over time, this fosters a greater sense of continuity and agency. Biological treatments Antidepressant medications, particularly selective serotonin reuptake inhibitors (SSRIs), can normalize neurotransmitter activity and reduce cognitive symptoms in depression and PTSD. Studies show that combination treatment, medication plus therapy, yields the greatest improvements in memory and concentration.[3] Therapies promoting stress reduction, such as yoga, meditation, and consistent sleep hygiene, also lower cortisol levels, slowing hippocampal atrophy and enhancing focus.[8] Cognitive rehabilitation For individuals with severe impairment, cognitive rehabilitation programs can provide structured exercises to improve memory, attention, and problem-solving. Simple habits such as writing reminders, keeping to routines, and mental exercises can facilitate the reinforcement of neural circuits through repetition. Coping and support Living with memory loss after trauma or depression requires patience and compassion toward oneself. Shame or frustration often accompany forgetfulness, but understanding the biological roots reframes it as a sign of resilience rather than weakness. Support from therapists, loved ones, and peer groups can make a tremendous difference. Speaking openly about memory struggles reduces isolation and helps normalize mental health challenges, through recognition of the fact that memory loss is the brain’s way of protecting us rather than evidence of us being broken. Community organizations, support hotlines, and online therapy platforms can help individuals find appropriate care. In emergency situations, such as severe depressive episodes or self-harm thoughts, immediate contact with healthcare providers or emergency services is essential. Conclusion Memory loss after trauma or depression embodies the delicate interplay between mind, body, and emotional experience. Far from being a mere cognitive malfunction, it is often a biological form of self-preservation, a pause that allows the psyche to survive overwhelming pain. However, with time, care, and professional support, those memories need not remain fractured. Understanding the science behind trauma and depression demystifies their cognitive effects and affirms that healing is possible. Treatments that combine psychotherapy, medical interventions, and lifestyle changes can reawaken dormant memory networks and restore a sense of wholeness. Ultimately, acknowledging memory loss as a facet of mental health opens the door to deeper compassion for oneself and for others navigating the invisible aftermath of psychological wounds. Healing begins when we see memory not only as a record of what has been, but also as a testament to the mind’s enduring capacity to protect, adapt, and rebuild. Follow me on  Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Sam Mishra Sam Mishra, The Medical Massage Lady Sam Mishra (The Medical Massage Lady), is a multi-award winning massage therapist, aromatherapist, accredited course tutor, oncology and lymphatic practitioner, trauma practitioner, breathwork facilitator, reiki and intuitive energy healer, transformational and spiritual coach and hypnotherapist. Her medical background as a nurse and a midwife, combined with her own experiences of childhood disability and abuse, have resulted in a diverse and specialised service, but she is mostly known for her trauma work. She is motivated by the adversity she has faced, using it as a driving force in her charity work and in offering the vulnerable a means of support. Her aim is to educate about medical conditions using easily understood language, to avoid inappropriate treatments being carried out, and for health promotion purposes in the general public. She is also becoming known for challenging the stigmas in our society and pushing through the boundaries that have been set by such stigmas within the massage industry. References [1] American Psychiatric Association. (2022). Diagnostic and statistical manual of mental disorders (5th ed., text rev.). American Psychiatric Publishing. [2] Austin, M. P., Mitchell, P., & Goodwin, G. M. (2001). Cognitive deficits in depression: Possible implications for functional neuropathology. British Journal of Psychiatry, 178(3), 200-206. [3] Benedetti, F., Kemali, D., Colombo, C., Pirovano, A., & Smeraldi, E. (2011). Serotonin transporter gene functional polymorphism and antidepressant efficacy: A meta-analysis. Molecular Psychiatry, 16(5), 448-458. [4] Bremner, J. D. (2006). Traumatic stress: Effects on the brain. Dialogues in Clinical Neuroscience, 8(4), 445-461. [5] Campbell, S., Marriott, M., Nahmias, C., & MacQueen, G. M. (2004). Lower hippocampal volume in patients suffering from depression: A meta-analysis. American Journal of Psychiatry, 161(4), 598-607. [6] Erickson, K. I., et al. (2011). Exercise training increases size of hippocampus and improves memory. Proceedings of the National Academy of Sciences, 108(7), 3017-3022. [7] Heim, C., Shugart, M., Craighead, W. E., & Nemeroff, C. B. (2008). Neurobiological and psychiatric consequences of child abuse and neglect. Developmental Psychobiology, 52(7), 671-690. [8] Hölzel, B. K., et al. (2011). Mindfulness practice leads to increases in regional brain gray matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43. [9] LeMoult, J., & Gotlib, I. H. (2019). Depression: A cognitive perspective. Clinical Psychology Review, 69, 51-66. [10] McEwen, B. S. (2017). Neurobiological and systemic effects of chronic stress. Chronic Stress, 1, 1-11. [11] Resick, P. A., Monson, C. M., & Chard, K. M. (2017). Cognitive processing therapy for PTSD: A comprehensive manual. Guilford Press. [12] Rock, P. L., Roiser, J. P., Riedel, W. J., & Blackwell, A. D. (2014). Cognitive impairment in depression: A systematic review and meta-analysis. Psychological Medicine, 44(10), 2029-2040. [13] Shapiro, F. (2018). Eye movement desensitization and reprocessing (EMDR) therapy: Basic principles, protocols, and procedures (3rd ed.). Guilford Press. [14] Sheline, Y. I., Sanghavi, M., Mintun, M. A., & Gado, M. H. (1999). Depression duration but not age predicts hippocampal volume loss in medically healthy women with recurrent major depression. Journal of Neuroscience, 19(12), 5034-5043. [15] Sheline, Y. I., Gado, M. H., & Kraemer, H. C. (2003). Untreated depression and hippocampal volume loss. American Journal of Psychiatry, 160(8), 1516-1518. [16] Teicher, M. H., & Samson, J. A. (2016). Annual Research Review: Enduring neurobiological effects of childhood abuse and neglect. Journal of Child Psychology and Psychiatry, 57(3), 241-266. [17] van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking Press. [18] Williams, J. M. G., Barnhofer, T., Crane, C., Herman, D., Raes, F., Watkins, E., & Dalgleish, T. (2007). Autobiographical memory specificity and emotional disorder. Psychological Bulletin, 133(1), 122-48.