knowing his place in the world, he can regress into boyish behaviour by becoming insecure, inconsistent, blaming

As the public awareness grows of how we humans negatively affect the planet, the "blame game" has never But is judging and blaming each others’ habits really the best way forward?

Instead of acknowledging our inner conflicts, we place the blame on others or external circumstances. This mindset keeps us trapped in a cycle of blame and victimhood, where we feel entitled to restitution projection and taking responsibility for your inner experiences, you can break free from the cycle of blame

FOMO is to blame Today, FOMO is the main cause of our society's rising stress, health problems, and untimely We say that FOMO is to blame, but really, we’ve let FOMO take hold and control the things we do and how

Written by Charmie Mohnot, Functional Nutritionist, Lifestyle Medicine Coach & Founder of Health Forest Dr. Charmie Mohnot is a functional nutritionist, lifestyle medicine coach and founder of Health Forest. She holds a Pharm.D., an MSc in Cancer and a certification in Functional Medicine in Clinical Nutrition. She combines nutrition, emotional awareness and habit coaching to support gut health, women’s health, autoimmune conditions and weight management. The food you promised yourself you would avoid is in your hand. You have had a demanding day, dinner is still unplanned, and you are too tired to think about another decision. Before you have finished eating, you are already planning how to be stricter tomorrow. It is easy to call this a lack of willpower. It takes a little more curiosity to ask what brought you to this moment. Perhaps you missed lunch. Perhaps an uncomfortable conversation has stayed with you all afternoon. Perhaps you slept poorly and have spent the day trying to keep going. Your choice may reflect several needs arriving together. This is where I begin in my approach at Health Forest. Alongside discussing food, we explore the circumstances, emotions and routines that influence eating. A plan becomes more useful when it accounts for the person who has to live with it. Look beyond the last thing you ate When someone wants to change their eating habits, the conversation often begins with a list of foods. Yet knowing what to eat does not guarantee having the time, energy, ingredients or confidence to prepare it. A packed lunch may be a sensible recommendation, but it needs somewhere to be stored and a realistic opportunity to be eaten. A complicated breakfast may offer good nutrition while being completely impractical for a rushed morning. I find it helpful to ask, “Where does this plan become difficult during your day?” That question makes room for an honest answer. We can then work on a specific obstacle rather than repeatedly handing someone an ideal routine they cannot use. Notice the emotions in the background Food can offer pleasure, connection, reassurance or a welcome break. These are ordinary parts of eating. The aim is to recognize when one response has become so automatic that we no longer consider what else we need. Stress may make one person snack more and another lose their appetite until evening. A familiar food might become associated with switching off after work. Neither pattern tells us everything about the person, but both give us something useful to explore. Cortisol helps the body respond to stress and regulate energy. However, cravings or weight changes alone cannot tell us that cortisol is too high. It is more helpful to examine food intake, sleep, health history and daily demands than to assume every struggle has the same hormonal explanation. Hunger and cravings can share the same moment “Am I hungry, or am I emotional?” sounds like a simple question. In practice, the answer can be both. You can need nourishment and want comfort. You can be hungry and specifically want something sweet. A preference for one food does not make physical hunger less valid. Instead of testing whether you deserve to eat, consider when you last ate, whether it was enough, what your body feels like and what happened just before the urge appeared. Imagine two evenings when you reach for biscuits. On the first, lunch was small and dinner is late. On the second, you have eaten adequately but feel hurt after an argument. These are everyday instances, not reported client cases. The visible action is similar, while the needs behind it may differ. The first evening may call for food straight away. The second may call for emotional support alongside whatever you choose to eat. Enjoying the biscuit remains an option in either situation. Use a pause to understand your needs In my coaching, I use four simple steps: observe, pause, reconsider and respond. Observe. Describe the moment without judging it. “I feel tense. I have been working for hours. My stomach feels empty.” This helps separate what you notice from the criticism that may follow. Pause. Take a comfortable breath or briefly put down the phone. The pause is an opportunity to check in, not a requirement to delay nourishment. Symptoms of low blood glucose need prompt attention according to an appropriate treatment plan. Reconsider. Ask, “What would support me now?” You may need a meal, rest, company, reassurance or several of these. You do not have to identify the answer perfectly. Respond. Choose one manageable action. Arrange food, take a break or reach out to someone. If you still want the snack, allow yourself to enjoy it. The exercise has value because you paid attention, even when your food choice stays the same. This practice works best alongside adequate nourishment and practical support. It cannot resolve every cause of difficult eating on its own. Include sleep and digestion in the conversation A night of poor sleep can affect appetite, concentration and emotional regulation the next day. It can also influence how the body responds to insulin. Someone who feels depleted may struggle to cook or organize meals, even with a clear intention to do so. Digestive discomfort can influence choices too. A person who worries about bloating may begin avoiding lunch before meetings, then become intensely hungry later. In conditions such as irritable bowel syndrome, communication between the gut and brain can affect bowel function and discomfort. Worry may accompany symptoms as well as influence them. These connections do not mean symptoms should be dismissed as stress. Ongoing digestive problems, persistent fatigue, unexplained weight changes or significant sleep difficulties deserve appropriate assessment. Likewise, an afternoon craving does not establish that blood glucose has fallen abnormally low. An integrative approach keeps the wider picture in view while recognizing when medical care is needed. Make self-care easier to carry out Awareness is useful, but the next step often involves a practical adjustment. Keep a simple meal available for a late evening. Decide on an accessible lunch before the workday fills up. If bedtime keeps slipping because the evening is your only personal time, explore whether a little of that time can happen earlier. Hydration may need an equally straightforward solution: accessible water and a reminder linked to an existing routine, within any individual fluid guidance. Every missed glass does not need a psychological explanation. Specific plans can reduce uncertainty. “If I cannot cook tonight, I will use the meal I have ready” gives you something to do when life changes. “I must be more disciplined” leaves the same problem waiting for you tomorrow. Stop turning one choice into a verdict An unplanned meal does not require you to abandon the day. Yet thoughts such as “I have ruined everything” can make returning to a routine harder than the original choice did. Try deciding in advance how you will continue. Resume your usual eating pattern at the next appropriate meal rather than compensating with restriction. Review the difficulty if there is something to learn, then make the adjustment you need. Pay attention, too, to statements such as “I do not deserve dinner” or “I have not done enough to rest.” Food and rest are basic needs. Repeated loss-of-control eating, compensatory behaviors or substantial distress call for qualified support. Enjoyment also needs room. Wanting a favorite food does not, by itself, establish addiction or reveal a dopamine problem. Concern is better guided by recurring loss of control and the effect on daily life than by guilt about liking something. Build confidence through ordinary practice For one week, choose a single recurring moment to observe. Briefly record the situation, your last meal, how you slept, what you felt and what helped. Use the notes to look for a workable change rather than to award yourself a score. Progress may be noticing hunger earlier, making lunch more reliable, asking for support or returning to your routine after a disrupted evening. Habits take time, and there is no fixed deadline by which a new behavior must feel effortless. Over time, repeated experiences of meeting your needs can help you trust your own decisions. The aim is to become more capable of caring for yourself through the days that actually happen. Before promising to try harder tomorrow, ask what would make tomorrow easier. Sometimes the most useful change is a prepared meal. Sometimes it is a boundary, a conversation or an earlier night. Understanding the need gives you somewhere practical to begin. Follow me on Instagram, LinkedIn, and visit my website for more info! Read more from Charmie Mohnot Charmie Mohnot, Functional Nutritionist, Lifestyle Medicine Coach & Founder of Health Forest Dr. Charmie Mohnot is a functional nutritionist, lifestyle medicine coach and founder of Health Forest. She holds a Doctor of Pharmacy and an MSc in Cancer from the University of Central Lancashire, UK, alongside certification in Functional Medicine in Clinical Nutrition and further qualifications in clinical nutrition, nutrigenomics counselling and Core Somatic Integration Therapy. She helps people turn health advice into lasting habits by addressing both their nutritional needs and the emotional patterns shaping their daily choices in lifestyle-based conditions, GUT health and Women’s health. References: Michie S, van Stralen MM, West R. The behaviour change wheel: a new method for characterising and designing behaviour change interventions. Implementation Science. 2011;6:42. Adriaanse MA et al. Do implementation intentions help to eat a healthy diet? A systematic review and meta-analysis of the empirical evidence. Appetite. 2011;56:183-193. Stress and eating behaviours in healthy adults: a systematic review and meta-analysis. Health Psychology Review. 2021. Tasali E et al. Effect of sleep extension on objectively assessed energy intake among adults with overweight in real-life settings: a randomized clinical trial. JAMA Internal Medicine. 2022;182:365-374. Diabetes Prevention Program Research Group. Reduction in the incidence of type 2 diabetes with lifestyle intervention or metformin. New England Journal of Medicine. 2002;346:393-403. Daubenmier J et al. Effects of a mindfulness-based weight loss intervention in adults with obesity: a randomized clinical trial. Obesity. 2016;24:794-804. Look AHEAD Research Group. Cardiovascular effects of intensive lifestyle intervention in type 2 diabetes. New England Journal of Medicine. 2013;369:145-154. Time to form a habit: a systematic review and meta-analysis of health behaviour habit formation and its determinants. Healthcare. 2024;12:2488.

Imagine a traffic jam: instead of recognizing your anxiety, you angrily blame the driver ahead for being The blame loop This creates a predictable cycle: Trigger → Project → Deplete Discomfort arises when jealousy This micro-practice interrupts the blame loop and builds self-leadership, one projection at a time.

STOP PLAYING THE BLAME GAME Blaming Makes You A Victim Things in life will go wrong at some point in Blaming gives you victim status because you fail to maintain any sense of personal accountability for A simple example is when someone is late all the time and blames traffic. That is the blame game. The dynamic of blaming others for your own behavior is often why relationships suffer. Blame is very common in marriage, especially when stresses occur that cause fighting and upset.

When the stakes are high, there’s no time for hesitation, blame, or fear.

Written by Remina Panjwani, Concierge Functional Medicine Physician Dr. Remina Panjwani is a veteran, physician entrepreneur specializing in Functional Medicine and holistic wellness. Blending Eastern and Western medicine, she empowers individuals to optimize their health through advanced diagnostics, mindfulness, and integrative healing, redefining what it means to truly thrive. If you’re constantly fatigued, dealing with unpredictable moods, or feeling off in ways you can’t quite explain, your hormones could be part of the picture. Functional medicine offers a deeper, more integrative look at what’s really going on, and how to restore balance gently and naturally. What does hormonal imbalance really look like? Hormonal imbalances aren’t always obvious. Many women go years dealing with vague symptoms that are often brushed off as normal parts of aging, stress, or a “busy season.”These may include: Low energy in the morning or crashes in the afternoon Anxiety, mood swings, or emotional sensitivity Difficulty sleeping or waking feeling unrested Brain fog or trouble focusing Sugar cravings or weight gain around the belly Irregular periods, PMS, or low libido The truth is, subtle hormone shifts can significantly affect how you feel each day, even when standard lab work says everything is “normal.” The stress-hormone connection in high-performing women For high-achieving women, stress often hides in plain sight. Long to-do lists, overcommitment, perfectionism, and caretaking roles can create a chronic stress state, even when things appear “fine” on the surface. Physiologically, this ongoing stress triggers a cascade: Cortisol levels stay elevated, leading to fatigue, sleep disruption, and cravings Progesterone (a calming, balancing hormone) becomes depleted Thyroid function slows down, reducing metabolism and cognitive clarity Insulin resistance can increase, making energy and weight harder to manage Over time, this leads to a pattern of being tired but wired, functioning well externally while feeling depleted internally. A deeper look at the hormone network Hormones don’t operate in isolation. The endocrine system is intricately connected to the gut, adrenal glands, thyroid, and even the liver. Some key relationships: The gut helps regulate hormone detox and estrogen balance Adrenal glands manage the stress response but also influence sex hormones The thyroid drives metabolic rate and energy, often affected by inflammation or stress Functional medicine focuses on this network as a whole, looking for where systems are under strain or out of sync, rather than isolating individual symptoms. Common contributors to imbalance Hormonal shifts are rarely caused by just one thing. Often, multiple subtle factors are at play: Blood sugar fluctuations from skipped meals, caffeine dependence, or low protein Environmental exposures (like plastics or pesticides) that act as endocrine disruptors Chronic inflammation from gut imbalances, unresolved stress, or lack of restorative sleep When the body stays in a low-grade stress response, hormonal patterns begin to shift, often long before a diagnosis shows up. What functional testing can reveal Many people are told their labs look “fine,” even when they feel far from it. Functional testing offers more detailed insight by looking at optimal, not just average, ranges and exploring root patterns.Some commonly used tools: DUTCH testing for mapping cortisol rhythms and hormone metabolism Thyroid panels that go beyond TSH to assess T3, T4, reverse T3, and antibodies Stool testing to examine gut health, inflammation, and the microbiome Micronutrient testing to assess deficiencies that impact hormone production and detox Testing isn’t about labeling, it’s about clarity. It helps create a picture of where your body might need support. Holistic strategies to rebalance your hormones Once we understand your body’s specific imbalances, we can begin to restore harmony through strategic, natural interventions. These include: Blood sugar balance: Eating regular meals with protein, fiber, and healthy fats helps regulate cortisol and insulin. Avoiding blood sugar crashes can significantly reduce anxiety, fatigue, and cravings. Nervous system regulation: Simple practices like deep breathing, meditation, nature walks, vagus nerve stimulation, or somatic movement calm the stress response and support adrenal health. Gut & liver support: Bitter greens, cruciferous vegetables, and fermented foods help metabolize hormones and reduce bloating or cycle-related symptoms. Consider supplements like magnesium glycinate or activated B-complex for detox support. Adaptogenic herbs: Ashwagandha, rhodiola, and maca can help modulate cortisol and restore adrenal balance, but only when used appropriately under guidance. Cycle syncing: Working with, not against, your natural hormonal rhythms (through rest, exercise, and nutrition) can reduce burnout and improve energy across the month. These small shifts can dramatically impact how you feel, physically, mentally, and emotionally. One woman’s journey back to balance A woman in her late 30s came in after months of feeling exhausted, irritable, and foggy, even though she was eating well and exercising regularly. Testing showed elevated cortisol, low progesterone, and signs of poor estrogen detox. Through gentle shifts in nutrition, stress support, and targeted supplementation, she began to sleep better, think more clearly, and feel steady energy again. Her symptoms didn’t disappear overnight, but with time, they softened. She no longer felt like she had to push through every day. A thoughtful next step If any of this resonates, know that you’re not alone, and that there are options beyond coping or pushing through. Follow me on Instagram , LinkedIn , and visit my website for more info! Read more from Remina Panjwani Remina Panjwani, Concierge Functional Medicine Physician Dr. Remina Panjwani is a board-certified Internal Medicine Physician, Air Force veteran, and entrepreneur specializing in Functional Medicine and holistic wellness. Blending Eastern and Western medicine, she offers a patient-centered approach that optimizes health through advanced diagnostics, personalized care, and integrative healing, empowering clients to thrive.

stigma, however, also has an impact on the organizational culture as a whole and feeds the cycle of blaming Shifting the Blame Organizations need to adopt a more proactive approach to managing employee performance Conclusion Termination is a complex issue that is often stigmatized and blamed on the employee rather By shifting the blame from employees to managers, organizations can take a more proactive approach to

Organisation, where you are allowed to make mistakes; organisation with “no blame” culture. Reporting is crucial in a “no blame” organisation; it is not about pointing fingers “you’re guilty” but If you are creating a culture without blaming, you must have accountability in the first place. And this is not the same as blame. Balance “no blame” culture with accountability and your organisation will be one step closer to the

Written by: Christiane Foerster , Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. You feel stressed often? And you believe that your stress is a given thing, an inevitable fate? Then let me impart in you the desire to finally get your stress level under control – and convince you that stress coaching can help you with that. The stress with the stress For most people, stress is a constant companion ‒ sometimes more, sometimes less. Stress is our body´s answer to things that require our attention, especially potential risks or danger. Under stress our nervous system supplies the body with energy for a proper reaction (“fight/flight/freeze”). To a certain extent stress protects us and helps us to achieve temporary high performance. However, excessive negative stress over extended periods of time can significantly harm both physical and mental health. Symptoms like sleep disorders, difficulties to concentrate, headache/migraine, gastrointestinal upsets, cardiovascular problems, tinnitus, diabetes, back pain, weight gain or addictive behaviour (e.g., alcohol consumption) are serious early warning signs that your stress is getting out of hand. The brain, when in a stressed state, has a tendency to focus exclusively on potential threats ‒ positive aspects are no longer perceived. Stressed people are in a kind of “problem trance” from which they cannot free themselves without external resources and impulses. They are convinced that they are powerless against their stress… I know exactly what I am talking about because in my previous life as a leader in the automotive industry I have experienced it myself over years: The ceaseless excess of topics, demands and expectations. The feeling of emptiness, being burned out and panic. The continuous decrease of physical and mental capacity until at some point I simply stopped functioning. Even today, more than 2.5 years after I left my corporate life, I still suffer from tinnitus, back pain, and sleep disorders. What if your stress is YOUR decision? You have probably already realized that different people react differently to identical stress triggers: What one person experiences as highly stressful may have no impact at all on another person. This is because how we perceive a potential stress trigger consists of only 10% of the facts and 90% of our evaluation of the facts. And how we evaluate the facts, in turn, is determined by our experience, beliefs, and values. They shape our individual reality. The facts are the facts – they are neutral by nature. How they are processed in your head, which “stress tales” you tell yourself, which questions you ask and how much stress they induce – this is entirely up to you and your framework of experiences, beliefs, and values! The great news is that this framework can be altered! You can learn to identify your individual “stress tales”, make yourself aware of them and find new, more helpful narratives optimize your attitude towards stress avoid unnecessary negative stress ease your stress both mentally and physically establish lightness, serenity, and well-being manifest resilience and inner balance in your everyday life deliver high performance while remaining in balance All you need is the desire for a new way of life, personal growth and development, some time and discipline! My personal experience has shown me how constant negative stress can harm well-being, joy and quality of living. I have learned to deal with my stress in a constructive way and today I want to be the coach I would have needed back then and help others to take control of their stress, too. Follow me on LinkedIn , and visit my website for more information on stress coaching and healthy stress management. Read more from Christiane! Christiane Foerster, Executive Contributor Brainz Magazine Christiane Foerster is an experienced stress coach with a passion for healthy stress management. Having worked in various executive positions in the automotive industry for over 20 years, Foerster experienced herself to what extent constant negative stress can harm both physical and mental health. She decided to quit from her corporate position, become a stress coach and help others to manage their stress in a healthy and productive way.