Written by: Mark Sephton, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. We all live a very strange and peculiar time in our lives, where for many of us, life looks and feels very different. The main imposter would probably be seen since COVID came into our world. Like many, I would love to send it back to where it came from and get the freedom of our lives back. I am not enjoying the restrictions. I don’t like not being able to choose who I spend my time with and what I spend my time doing. I have worked for myself for the past 11 years. I valued and thrived under the freedom of setting my own pace and working as hard or as easy as I would like. We all have coping strategies and hobbies that we love to take part in. It's our way of enjoying our lives and dealing with life stresses and challenges. Our way of life helps us deal with the everyday niggles we all face in life and business. Take away my ability to play football on a Saturday morning, and it starts to affect my mood, happiness, and the way I deal with things. Surely, many of you also have a personal story of infliction by not doing something you could do before COVID reared its ugly head. I understand the need for restrictions to stop the spread of a killer virus, but we are all affected differently. While there are substitutes for some of the things we miss, many, including me, do not enjoy a lockdown. I don’t like my choices being taken away. Most of all, I dislike not doing the things I love, especially if I think it's best for my mental health than it ever does to the risk of contracting a deadly virus. Anyway, my point isn’t to start a debate about the lockdown, but it is about encouraging you while I also encourage myself to reset my mindset to push through this season of infliction. When I play football, I often tell my teammates to reset throughout the game. I will shout the word reset after we’ve had a corner or the ball has gone out of play in the opposition's half. When our team gets an attacking corner, we typically leave 2 defenders back and 8 players, including the corner taker. We go to the other end of the pitch to attack the corner and try to put the ball in the net. If they fail to put the ball in the net, the play results in a goal kick to the opposition by at which point all of our players are out of position. When I shout reset, I am telling the players to get back into position before the opposition goalkeeper takes his goal kick. This ensures we don’t go from an attacking position into a defensive position without all our men being in the right place at the right time. If you’re not familiar with football or soccer, then you will be more likely familiar with the reset button on your wifi router at home. Pressing the reset button takes the router back to its factory settings. It restores it to its natural state, and in most cases, that clears any cliches or breakdowns in communication. The reset button is essential at times to take things back to the very premise of how they were created. Reset gives you the best chance of success and preventing further problems from occurring. During COVID, we all need to reset ourselves. I need to reset myself. If I don’t, I tend to feel edgy, anxious, depressed, concerned, overwhelmed, abandoned, and afraid. In all honesty, I have felt all of those negative emotions over the last 8 months during COVID. They do not serve me, and they do not serve you too. So, I want to share about how to reset yourself. For me, the best way to reset myself is found in a shift in my physical environment and my mental environment. I decide on a physical place I am going to go. Once that is decided, I then decide on a mental shift in my environment too. This may be in the form of meditation or prolonged gratitude. It's a place within your own mind and soul you are just going to focus all your energy on. A physical place I may go to reset myself is a particular bench in my local park. It has a beautiful view of the water, gorgeous trees surrounding me, and so much wildlife. Nature is one of the best ways to reset yourself. We are all a part of something bigger than ourselves. I may just sit quietly to start with and close my eyes. If I am fortunate to feel the sun upon my face, it gives renewed strength. I take several deep breaths, and I deliberately and consciously listen for sounds, the wind in the tree’s the sound of the birds, the geese honking, the footsteps of a passing by runner, the sound of someone on their bike, whatever the sound or noise I reference it, I accept it. I become fully present in my current state; the ability to do this will help reset our mood and outlook. It reframes your sense of purpose and gives renewed hope. From feeling of being cut off, isolated, anxious, and depressed, now I am feeling in-tune, hopeful, free, and content. Anxiety always lives in the future, not in the present. It's about the next second, but not this second. Resetting ourselves is about getting ourselves back into our position, back to basics, back to our roots. The mental shift in my environment quickly starts to take shape once I have immersed myself in my physical environment. Mentally, I am now primed to take myself and my thoughts to a place of strength, power, and hope. As I sit on the bench, I begin to focus on the good in my life. Someone recently explained something very simple. It was a beautiful illustration of gratitude and its power. If you have 2 people that you recently bought a gift for and one of them said, “Thanks so much, it's beautiful, you are so sweet, I appreciate your thoughtfulness,” and the other person said, “Ah, it's not really my color, and the size is a little too big“ who would you buy another gift? Honestly, I am more likely to buy another gift for the thankful person over the other who just complained. In life, one of the fundamental reasons to be grateful is for the sole person of those around us, whether that’s people, God, the universe. Whatever it is to you is more likely to give you the things you love, want, and desire because you’re grateful over the one who’s complaining and never satisfied—something to think about. Alongside, gratitude is the importance to understand the temporary from the permanent. We all live in a temporary phase though at times, it feels like a long, long road. I find it helpful in acknowledging and writing down where I am now and where I want to go. Francis Of Assisi said, “O God, give us the serenity to accept what cannot be changed, the courage to change what can be changed, and the wisdom to know the one from the other. “ This prayer is the right way to frame this current situation we are in. It’s a beneficial exercise to name your feeling, write them down, express how you feel, and understand your feelings. It will help you know where you need to accept and where you need to be courageous. Your ability to reset yourself will help you build resilience to the choices and restrictions we all face in some form. When you can mentally take yourself to a place where nobody can imprison or restrict you, that’s when you will have the most harmony in your life. It’s a lifetime practice; it's not mastered overnight. Ways to reset yourself Focus on what is true . For example, you are loved by your partner or children, or parents. Take care of your basics, the food you feed yourself, and the amount of sleep and rest you have Meditation and gratitude It sounds funny, but sometimes I take a shower as a symbol of washing away the day or a negative thought. Give yourself a day off, do nothing, be in nature, lose yourself. Exercise, do some weights, go for a run. Always get dressed, even if you have zoom meetings all day, put your perfume on Remember the body-mind lead . By doing something physical, your body will lead your mind to a better place. Take time to breathe. Affirm yourself. Whatever resetting yourself looks like, it's so important to do it. While we may have restrictions in terms of where we can go and whom we can see, nobody can restrict your thoughts, and your thoughts are what give you power and help you feel connected, loved, and reset. This too shall pass. Feel free to follow Mark on Facebook , Instagram , LinkedIn , and YouTube , or email Mark at info@marksephton.com You can buy his books Inside Job & Plot Twist on Amazon! Read more from Mark! Mark Sephton, Executive Contributor Brainz Magazine Mark Sephton is a personal mentor to entrepreneurs. His mission to help others has seen him break into global markets while working with startups and millionaire entrepreneurs worldwide. Mark's love for entrepreneurship has been expressed through serving as TV host of the show "One More Round." When not on the big screen, Mark is a regular contributor to Entrepreneur Magazine and a speaker for corporate events, entrepreneurship summits, and major conferences worldwide. His expertise in personal and professional development has positioned him as an expert in the industry, resulting in transformational experiences for audiences, clients, and businesses alike.

Written by: Brittney Oliver, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. For millennia, multiple cultures have touted the human Gut as the center of disease and wellness. The microbiome or “gut” is the epicenter for many functions throughout the body, and in more recent research, the gut is proving to have substantial power over the mind. The microbiome is not so much of a place within the body but rather a community of live organisms responsible for multiple areas of health. These organisms are diverse, and each species of microbe has its own job such as manufacturing vitamins, processing nutrients, assisting the immune system and more. Without this microbial community, we would likely die of the common cold. As science continues to grow around gut health, we have been enlightened with an even greater level of knowledge beyond the belly, traveling all the way up to the brain. The gut-brain connection describes the intercommunication between the mind and the microbiome through the vegus nerve. The vegus nerve is the main piece of the parasympathetic nervous system responsible for digestion, mood, heart regulation and immune system. This communication pathway represents the synergy of the mind-gut. Which comes first when it comes to health, the brain or the gut? Does the gut impact the brain firstly or does the brain initially impact the gut? If you are looking for an answer to that question, you won’t exactly find it here. Not only is science still growing in this area but there may never be an exact confirmation or answer to that question. What science is showing us more and more is that there is a pathway of communication and that positive or negative communication can originate at either location, after which it will be sent in signals via the vegus nerve from one to the other. If the brain is communicating stress then specific neurons are sent down to the gut and the gut, in return, will react. The child who has a tummy ache when nervous or the adult who needs to run to the bathroom right before a major business presentation are perfect examples of how mental and emotional stress can set off a physiological response in the body. In fact, the term “psychosomatic” may be appropriate in this scenario. Psychosomatic conditions are literal, physical issues and conditions believed to originate from the subconscious mind. The theory, which is evolving more and more and becoming ever more present in scientific literature, suggests that the subconscious mind sets off physical ailments in order to distract the conscious mind from what it believes to be a greater devastation such as emotional trauma and pain. The Gut is also known for starting the mental health fight. About 90 percent of the body’s serotonin and 50 percent of its dopamine is manufactured in the gut by specific microbes. These two hormones are largely responsible for mood regulation and happiness. When the gut is off balance and the microbial community isn’t adequate than many of the microbes needed to facilitate the production of these hormones are in short supply, which means that the brain will be as well. To add insult to injury, there are species of microbes in the gut that actually set off more stress signals and when these species are overgrown, there will be a lot more stress and inflammation signals traveling through the vegas nerve and up to the brain. A poorly inhabited microbiome may be a double whammy on your mental wellness when the microbes responsible for “happy hormones” are in short supply and the “stress microbes” are taking over. So now that we have some perspective on just how the mind affects the gut and equally understand how the gut affects the mind, maybe we can hypothesize and new approach to mental health by seeking to nurture both ends of the vegus nerve and the communication pathway. Through a gut friendly diet, movement, therapy and mindset techniques we may be able to nurture a far greater result than any one would accomplish individually. The body is a synergistic being and the brain-gut connection is at the center of the entire working ecosystem. The brain and gut are not separate but may be more of a circular functioning machine much like the heart, veins and lungs. If we as humans can understand this bodily frequency and see it as one, maybe we can start to win the war on mental health. For more information, follow me on Instagram and visit my website! Brittney Oliver, Executive Contributor Brainz Magazine Brittney Oliver is a board-certified Holistic Health and Life Coach who specializes in Gut Health and the Mind-Gut connection. After writing her first book, "Buddha Belly," she went on to develop the Holistic Wellness Coaching Academy, where she certifies individuals throughout the world in Gut Health and Mindset Strategy coaching. Brittney or "Coach Britt" as she is commonly known, is passionate about mental health and strives to empower others to live their ultimate life vision. She believes that through seeking purpose, we will find a passion capable of igniting our power to grow far more than willpower ever could.

Written by: Greta Konstantine, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. Let’s break a myth first. Public speaking is more than giving speeches at conferences, TEDx talks, or presenting your business to a potential investor or a partner. The truth is that we are performing public speaking every time we talk to a group of people about anything really. Public speaking is everywhere, even when it’s informal. And now it’s time to wake up and smell the progress. In 2020 the definition and reach of public speaking have grown tremendously. The year when the whole world went online and all business approaches had to adjust to even more severe online presence. 2020 posed a challenge that entrepreneurs and business owners are adapting to pretty fast. Especially when it comes to raising awareness about what they do, their services, projecting their image, and creating a client base. It’s all online, mostly done through reels, videos, and stories. Every appearance in front of a camera to make a reel, a video, or even a story; is performing public speaking. The way you express yourself verbally and non-verbally determines whether your production will kick-off. This is public speaking 101. However, there is a difference between speaking in front of a physical crowd of people, and actually talking to a camera, and getting your message across. When you speak in front of a physical audience, there is more freedom and more ways by which you can project your message and demonstrate your relevance to the subject. You can adjust your approach as you go, depending on the facial expression feedback and behavior from your audience. You can literally use all your body to apply body language. You are performing in the moment; there’s no re-do, which actually stimulates you to deliver better speeches. On the other hand, making reels, videos, and stories is a lot more restrictive to the public speaking performance all together. These three tools are also very limiting in time, which means that you always need to be super concise and super clear about the message you want to get across, and actually deliver it as clearly and as inspirationally as possible. The way you gesticulate, your tone; your way of talking; your facial expressions; the structure of your message; the words you choose to use… all of these need to be on point for you to reach more people and inspire them to take any action. There is a need for adjustment before using the classic public speaking skills when you appear in front of a camera. Knowing what kind of body language to use on camera, how to structure and deliver your speech, and how to do physical and mental preparation before going on camera is extremely important. It’s essential for your online impact to master public speaking for reels, videos, and stories. See you! Greta Konstantine For more details and other business strategies for success, follow me on Facebook or Instagram , or visit my website ! Read more from Greta ! Greta Konstantine, Executive Contributor Brainz Magazine Greta Konstantine is an internationally sought after success mindset coach, dedicated to helping entrepreneurs around the world overcome their insecurities and conquer their fears. Greta’s journey started at a young age when a moment of mindfulness helped her tap into her own strength and the power of positive thinking. Since her teen years, Greta has focused on psychology, philosophy and mindfulness, while pursuing a degree in economics. She has served high-level management positions in companies in the USA, Denmark and Bulgaria. But Greta’s true passion was to start her own business, Intermindhub, where she now works with entrepreneurs to eliminate stagnation and burnout, create an empowering mindfulness style, and build sustainable business strategies. Greta has helped over a 100 people develop a successful mindset and give them the tools to change their lives. Greta is a Certified Life Coach and holds a Master’s in Science in Innovation, Knowledge and Entrepreneurial Dynamics from the University of Aalborg in Denmark. Greta truly believes that everyone is capable of tapping into their own power and changing their lives, just like she did.

Written by: Kimberly Schehrer, 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. Life is a balancing act. It is filled with things that we can’t control and those that we can . Balance is a point between the two extremes. Anytime things fall out of balance, fear, concern, and anxiety jolt through our brains, removing the comfort and certainty we once had. The unknown, change, and challenges tend to make us focus on things that will go wrong rather than those that will go right. The greatest fear of them all, fear of the unknown, triggers the emotions in our brains, hence activating the “fight, flight, or freeze” response. This type of response gears us up to save us from an imminent (perceived or real) threat, causing our elevated thinking capabilities to shut down. With our brains on the verge of a face down, coupled with a mindset of fear, you can see how difficult it can be to take the steering wheel of your own life. Can you imagine how this terrible combination can throw a teen off-balance in a deep and burdensome way? In working with teens and their parents, I have developed techniques and strategies to help them regain their balance and, often, move forward in new and exciting ways in school and in life. How Can We Change Our Mindset to bring Ourselves back into Balance? Supervise Your Emotions Supervising or managing your emotions is a skill, and because of that, it needs constant practice and dedication. Our mind continually searches for new ideas, opportunities, and avenues throughout the day. We can’t control a thought that instantly pops into our minds, but we can reevaluate it so that it does not trigger long-lasting unpleasant emotions. You can train your mind to be stronger than your emotions, or else you may lose yourself every single time. Become an Objective Investigator Anxiety and fear tend to exacerbate our rumination of what can go wrong, causing us to panic. Take a moment and pause. Refrain from believing everything you’re hearing or seeing. Learn to become more aware of what gets filtered or conditioned into your mind. Get out of the fear mindset by acknowledging the fear. Then, choose to focus on what you can control. Be curious and move on to an observer’s mindset. Look at things differently. Weigh all the information in front of you, then decide what you will believe and what will serve you positively. Be More Optimistic Most of the stuff we fear or worry about never happen. One of the acronyms for fear is: F alse E vidence A ppearing R eal. Separate the truth from your fears, concerns, and anxieties and then ask yourself: Am I remaining objective and making good decisions about how I will handle this situation? What can I find in this uncertain situation that will bring me into an even better place? Every time you think of ways, you can respond with greater clarity , intention, and solid strategies, you will regain hope , confidence, and a sense of control. Optimism fuels you to move forward toward that which will bring you back into balance. Embrace optimism, and always remember that it will be ok. Support Possibilities, Not Judgments What is true for me may not necessarily be true for you. This step is about owning your values, quirks, strengths, and challenges as aspects of YOU. It is about self-acceptance and not self-criticism or comparisons to others. It is about accepting your uniqueness and not clinging to judgments from others. The more you can tap into the real you, the more you can experience your full potential. I usually talk to the teens I work with about sneaky judgments . These are judgments that we make based on: Our past experiences Outside influences Beliefs And those that reside deep in our subconscious minds. We tend to think we are judging out of objective truth, but in fact, we are judging based on our fears and biases. Neutralizing your “Judgement Zone” is one of the best ways that you can use to achieve equilibrium. Here’s how: Awareness - The very first step is to become aware of your sneaky judgments by pausing and resetting (all with self-love). Positive mental attitude - Have a positive outlook on life. Even if things aren’t going according to plan, find something positive. Integrity - See it for what it is, not what you want it to be. Know why you’re making the judgment — is it saying more about you than about the person or situation you are judging? “Falling into balance” is nothing more than a leap of faith — in yourself and the possibility of something new and a better future. You get to choose to make the leap or remain in fear. For more information, follow me on Facebook , Instagram , LinkedIn and visit my website ! Kimberly Schehrer, Executive Contributor Brainz Magazine Dr. Kimberly Schehrer is a Teen Breakthrough Expert and Founder of Academy for Independence. She specializes in leadership, education and personal development, focused on teens who she feels are a misunderstood group brimming with potential and promise. Through individual coaching, group programs and various international media platforms, Dr. Kimberly nurtures teens to lead their lives according to their values and with an unstoppable mindset, so they stand in their voice and confidently achieve their dreams.

Written by: Morgaan Wilson, 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. Fall is a time of letting go. Can you imagine what the trees might look like if, instead of letting their leaves fall, they hold onto them, year-after-year? At some point, all of the old, dead leaves will crowd out the new growth, and eventually, the tree will suffocate and die. In this analogy, we are the trees. Micro-traumas are our day-to-day negative experiences. Traffic on our morning commute, getting toilet paper stuck to our shoes, even reading or watching negative news can have a traumatic effect on our emotional well-being; micro-traumas are akin to the leaves of a tree. Instead of allowing these micro-traumas to fall away as the leaves of a tree in fall, we store them indefinitely, allowing them to suffocate our joy. Visualize yourself standing on a dock, about to jump into a lake or river. Before jumping, you buckle a belt around your waist; to the belt, you attach all of life’s micro-traumas, each of these micro-traumas is represented by a rock, weighing 1-lb. After getting all of these on your belt, you jump into the water. Can you see or feel how difficult it is to keep yourself afloat? The average person experiences micro-trauma more than 100 times per day, and we begin experiencing micro-trauma at birth. Now, I am no mathematician, but I do not think one needs to understand math to know that it would be physically impossible to do anything other than enjoy the ride to the bottom. Attachment will always bring pain and suffering. Think about breaking your leg; it hurts because the leg is attached to you. I will save the philosophical debate about bodily attachment for another day. How do I let go of my micro-traumas? Great question! One of the first exercises I like to do with my clients is ‘clearing the clutter.’ This exercise is not about cleaning, leave the dust, for now; it’s about getting rid of everything in your environment that you are tired of carrying around. I ask them to walk around their homes and simply examine all of their stuff. Furniture, trinkets, etc., and get rid of things that are just taking up space; they do not serve a purpose; you pack them around from house to house, forgetting the contents of the bins that are now duck taped together because they are decaying, as I’m sure, so is the shit inside them. Maybe you have a coffee table you have stubbed your toe on every time you walk past it. It is more than okay to say, ‘Hey, I’m just not a coffee table person, I’m a foot pillow, end-table kind of person.’ Or maybe you have stopped sitting on your couch because it has become a glorified pillow-holder. Your kids don’t sit on it anymore, they cannot put the pillows on the floor, nor can they see each other through the pillow mountains all around them, not to mention the blatant suffocating aspect of the situation. Family time has become, commenting on each other’s Facebook posts from their bedrooms. For heaven’s sake, get rid of the pillows! How can getting rid of stuff help me get rid of micro-trauma? The act of getting rid of material things elicits the phenomenon of emotional stuff resurfacing for us to ‘get rid’ of. Though we do not realize it, most of us use our physical home as the mental imagery for our brain. We store our emotions in much the same way that we keep the stuff in our homes. Something we say in coaching, how you do one thing is how you do anything; I have found that it could not be more accurate in this case. Here is an example; someone cuts you off in traffic, instead of just honking and cussing a little, you brood on it all day. While in a grocery store’s checkout line, you see a pillow that catches your eye; you buy it to make yourself feel better about the traffic douche from earlier. You take it home and throw it on your couch. You have just assigned a physical object as a place marker for a micro-trauma. Deciding to get rid of that pillow is likely to cause the resurfacing of the micro-trauma associated with the pillow. I ask my clients to keep a journal and take note of everything that comes up emotionally as they get rid of the physical stuff. When they have finished clearing the clutter, I ask them to revisit their micro-trauma list. As they read through each thing, they forgive the person for their action that brought them pain and forgive themself for holding on to it emotionally and physically, then they get rid of it and move on. This exercise has proven surprisingly powerful in boosting my client’s overall energy. They report feeling lighter. While energy does not have a measurable weight, it does have momentum. Momentum is the force or speed of movement. It’s like you have the universes’ most powerful fan aimed at you. You try to get to the fan and turn it off, but the wind generated by it makes it impossible. Learn to be like the trees and let it go. Five things you can do with your ‘junk’ 1.) Sell it - One man’s trash is another man’s treasure. It’s true; however, if you go with this option, give yourself a harsh deadline; if the stuff has not sold online after ten days or did not sell in a weekend yard sale, throw it away. 2.) Break it or burn it - There is something powerfully uplifting about destroying something that has been weighing you down. 3.) Repurpose it - Can you break it down and turn it into art or something more useful? Are you going to do this immediately? If not, trash it. A garage full of “maybe projects” is still allowing yourself to hold onto something no longer serving you. 4.) Throw it away - Are you starting to get the vibe that maybe you should just throw it all away from the get-go? 5.) Donate it - Giving something to someone for free so that they can make money seems foolish. Take your tax write-off receipts, add them up, and let that be a lesson to change your relationship to money and not make purchases when you feel any emotion. If you want to dive deep into how clearing the clutter can create space for abundance, click HERE and book a 90-Day Soul Journey today! Follow me on Facebook , Instagram and connect with me on LinkedIn ! Read more from Morgaan! Morgaan Wilson, Executive Contributor Brainz Magazine Morgaan Wilson is a gifted writer with more than ten years of experience in the fields of health, nutrition, wellness, and plant medicine. Her trusted expertise is backed by her Health Coach certification from the renowned Health Coach Institute. Her Earthly duty and service to others is to help them gain clarity surrounding their health and wellness in a sea of contradictory science. Sometimes she's funny.

Written by: Rachel Paling, 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. This has definitely been a year of upheaval and continuous challenges for most of the worldwide population. Personally, I believe this year has been a “Black Swan year.” In 2001 Nassim Taleb introduced this concept in finance and then in 2007 extended these “undirected and unpredicted” events beyond the financial markets. For example, World War 1, the internet, PCs, and 9/11, to name a few. The criteria for these are: a surprising event (to the observer) with a major effect, which by hindsight could have been expected. Although Taleb stated this year that he does not believe the pandemic is a Black Swan, I personally do think that the impact and devastating consequences of it certainly are. So, what are the top 5 key brain lessons we have really learned to fully implement and reinforce through this unprecedented year of pandemic, lockdowns, restrictions, masking, social distancing, job upheavals, and loss of income etc.? 1. WE CAN HARNESS OUR EMOTIONS BY NAMING THEM An in-depth knowledge of the Kubler-Ross curve can assist us all to comprehend and manage our emotions in times of great change, upheaval, or even death. The author introduced this model in her book in 1969 called Death and Dying and explains the five stages of grief as denial, anger, bargaining, depression, and acceptance. During those early months of lockdown talking to many of my coaches, friends, and family, it was extremely useful to fully realize at each point of the curve to name and thus process the emotions at every stage. By naming emotions, activity decreases in the brain’s emotional centers; particularly, the amygdala. Then the frontal lobe can kick in with reasoning and logical solutions. In more simple terms, the fire from the emotion is dampened, and our executive functions take over. This has been proven through fMRI brain scan research conducted by Matthew Lieberman at UCLA, who has called this “affect labeling.” Dan Siegel, psychiatrist and Mindfulness expert, calls it “Name it to tame it.” For me, it really helped to recognize my own journey through the Kubler-Ross curve pre and during lockdown, and I was able to bring this to others and witness how it also greatly assisted them. 2. THE BRAIN NEEDS PHYSICAL EXERCISE AND MENTAL STIMULATION Research proves engaging in physical exercise increases the volume of the hippocampus. Neurogenesis and neuroplasticity in action, as new neurons are born, plus there is an increase in connections among existing neurons. An added bonus is that exercise provokes the increased production of brain-derived neurotrophic factor (BDNF), a protein that promotes neuron growth and also survival. Now let’s talk about chemistry. The cocktail of “happy chemicals” released when we exercise really regulates mood and feelings of well-being. Endorphins, dopamine, norepinephrine, and serotonin can keep depression and stress hormones, like adrenaline, at bay. During lockdown, fear and depression were rampant, and many of us realized that movement and physical exercise were key for the brain. One of the best things to exercise is to combine brain and body, as cognitive functioning during physical activity greatly enhances the birth of even more new neurons. Dancing or exercising while learning really can be the best brain and body boosts. 3. SOCIAL CONNECTIONS ARE ESSENTIAL FOR THE BRAIN The devastating effects of lockdown and social distancing have made us all much more aware and painfully conscious of our inherent human need to be social. As we echo Matthew Lieberman’s research that “we are wired to be social,” this year, we discovered how it feels to be deprived of our social connections. How deeply I feel for the elderly who have been left alone, the families who have not been able to meet, the grandchildren who have missed out on their grandparents, and so many other “normal” social get-togethers which this year have been prohibited and continue to be. We have all had to relearn how to stay connected with whatever means we have been able to: online platforms have been saturated, phone calls and video calls have been and are, in many cases still, our only lifelines to each other. Many neighbors have “met” for the first time, and blocks of residents have collaborated and looked out for each other. We have definitely demonstrated our enormous capacity to connect no matter what, and we need to keep reinforcing this strong need, which Liebermann states is “even more fundamental, more basic, than our need for food or shelter.” 4. RESILIENCE CAN BE DEVELOPED We have proven this year that resilience can be developed and honed. Richard Davidson in The Emotional Life of Your Brain says that “resilience is marked by greater activation in the left prefrontal cortex of the brain, which can be thirty times more than in the brain of someone who is not resilient.” Resilient people are more able to “turn off” negative emotions to then plan and act effectively without the heat of the emotion. We know now that we can increase resilience. It is not something that we are born with, it is a skill we can learn, and through neuroplasticity, changing thoughts and behaviors, we can change the brain. 5. MEDITATION, MINDFULNESS, SPIRITUAL CARE Last but not least, we have realized the importance of calming the brain when times are chaotic, unpredictable, and potentially frightening. The benefits of meditation are scientifically proven, but the most outstanding is how regular practice leads to the shrinking of the amygdala. , therefore, a calmer disposition. When we first went into lockdown, I heard someone say, “we get to go on a spiritual retreat in our own homes,” and what a phenomenal way of seeing lockdown - an opportunity to retreat within. In my own experience, I know that the more chaos around me, the more I meditate. I had already been meditating daily for about 6 years, but during these months of lockdown, there have been days where I have increased to two or three times a day or 2 to 3 hours at a time. Deep meditation also boosts melatonin, serotonin, GABA, the calming chemical, DHEA, the longevity molecule, endorphins, growth hormone, and reduces cortisol. Finally, I would like to acknowledge us all as a collective. This year came as a shock, and each one of us has had to navigate through these 2020 waters. The scars and trauma from this year will be the aftermath to manage, and our greatest aid will be our mind and brain. Understanding ourselves more, metacognition and meta mood will not only assist in weathering the current storm but will also assist us in navigating through the storms to come. “To know thyself is the beginning of wisdom.” – attributed to Socrates. For more information, follow me on Facebook, Instagram, LinkedIn and visit our website! Read more from Rachel! Rachel Paling, Executive Contributor Brainz Magazine Rachel Marie Paling is an International Game Changer in Education, in particular, the education of languages. She has created the method and approach Neurolanguage Coaching, which incorporates professional coaching and principles of neuroscience into the learning process. She coaches and trains teachers worldwide, transforming them into certified and ICF accredited Neurolanguage coaches and has created the Neurolanguage Coach network with over 700 NL Coaches in just over 70 countries worldwide and is now bringing the approach to schools and institutions over the world through her licensed trainers and in nine languages. Rachel started teaching language at the age of 17 and has a BA Honours in Law and Spanish, MA in Human Rights. She is a qualified UK lawyer, MA in Applied Neuroscience, and a PCC ICF Life Coach. She is the author of the books Neurolanguage Coaching and Brain-friendly Grammar and has written numerous blog articles about learning, coaching, and neuroscience. She has spoken at many international conferences, and her company was awarded the Bronze Award at the Reimagine Education Awards 2019 in the Science in Education category. She is dedicated to the shift in education and is currently establishing an educational foundation to bring coaching, neuroscience, and heart science into educational processes.

Written by: Georgie Maroudas, 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. So many of us go through life, grinding away and doing our very best to create a successful life that fits our mold of success. We grind, we hustle, and we work hard; sometimes our efforts pay off, and at other times they don’t. So Why Don’t All Of Our Efforts Pay Off? When we feel that we have to do everything on our own, and we feel separate from the Universe, we become disconnected from our own intuition. This disconnection is what creates feelings of struggle, hardship, failure & indecision. More often than not, when we feel this disconnection, we rarely take the time to realign ourselves. We then go on to make decisions and take action from this place of disconnection. As time goes on, we continue to live our lives, taking action and making decisions from a place of misalignment; this misalignment, over time, becomes a habit. Thus we become conditioned to thinking that being out of alignment with our intuition is normal. Therefore when we take action and make decisions that lead to a perceived failure, we don’t understand how this could have happened. Thus, any perceived failures in our lives are really the universe telling us that we are out of alignment. Working With Universe Working with Universe at times may seem counterintuitive, but in the long term can save you years of struggle, hardship, and failures. Let me give you an example. When sailing in the ocean, the sailboat uses the wind to pick up speed and sail in the direction it wants to go. We are like that sailboat; if we work with the universe, we can be propelled forward and have all of our dreams and desires manifested into our reality at rapid speed. How Can I Start Working With Universe? The best way to begin working with the Universe is to start realigning yourself with YOU! Universal source energy is already within you NOW, but in order to be able to utilize it to create a life you want, you need to learn how to go within. MEDITATION. Meditation is a great place to start when you are out of alignment with yourself. Meditation on a daily basis, reconnects you with yourself and teaches you to go within. The more you practice slowing down and going within, the easier it is to hear your intuition and listen to your heart. Start a daily meditation practice, even if you can only meditate for 5 minutes. Experiment and see what works for you. Some people enjoy meditating in complete silence, while others prefer listening to music or a guided meditation. There is no right or wrong when it comes to meditation. The benefits are reaped when you are consistent. Once you get into the habit of meditating daily, I would then recommend using meditation in daily life moments. For example, before making a decision, meditate for 1 minute and focus on your breath, go within and see what your heart is telling you about the decision you need to make. From that place, and only that place make your decision. You can also use this method when it comes to planning and taking action towards your goals. Meditate, focus on your breath and enter your heart space. From this place, think about what you want to create in your life, and allow your heart to show you how to go about it. You may receive your answer in the form of an idea, a feeling, or a visualization of what you need to do. Don’t over-analyze or overthink the answers you receive, as that disconnects you from yourself once again. The answer is from your heart, and when you follow your heart, you can never go wrong. Over time, these methods, when practiced frequently, will begin to create drastic improvements in your life. You’ll begin to notice that as you work with your heart and with the universe, life will be more abundant and a lot easier than it used to be. But be patient with yourself. You’ve been so conditioned to being disconnected from yourself for so long that it may take some time to create new neural pathways and habits in your life. Persist, as the rewards you’ll reap in the end will be worth it. Follow me on Facebook , Instagram and visit my website for more info! Read more from Georgie ! Georgie Maroudas, Executive Contributor Brainz Magazine Georgie Maroudas, founder of www.georgiemaroudas.com i s a certified ThetaHealer Practitioner and Instructor. Using the Theta Brainwave, Georgie helps men and women release any fears, limiting beliefs, self-sabotaging behaviors and/or trauma that are limiting and no longer serving them. She is a big believer that our inner world of thoughts, beliefs and emotions create every aspect of our outer world and is passionate about helping and empowering every human being. Her mission is to empower individuals by teaching them the skills and abilities they need to be able to release what is no longer serving them, so that they can create a life they love!

Written by: Samantha Touchais, 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. Have you ever wondered what it takes to leave the relative comfort and security of a 9 to 5 job, throw caution to the wind and start your own business? How does that thought make you feel? If you’re anything like me, perhaps you feel a mix of excitement at the possibility and potential this idea brings. But then, freeze in fear at the thought of leaving behind a stable salary with the perks (however small) that come with that. I have been thinking a lot lately about the difference between introverts and extroverts and how they handle life’s challenges. It all came about when I talked to a friend who declared that sometimes being an introvert makes it difficult to parent her young children as the constant noise and action overwhelms her. The lack of downtime means she cannot recharge as much as she needs, and the solitude she used to use to get lost in thoughts is now non-existent. It got me reflecting on what kind of personality is best suited to running a business. Perhaps you are asking, ‘Why does it even matter? Surely anyone with the right skills and motivation can run their own business?’ But I believe it is something that is not only extremely important to consider before starting down the path to entrepreneurship, but it is also undervalued and downplayed by too many people. As a business coach, I have worked with many women who have felt the calling to launch their own business but have let their low self-esteem or unsupportive belief system stop them from taking that first step. Eventually, they come to me for help, and together we work through the beliefs and fears that are holding them back and create a plan that gets them moving and launching their dream business. But, the number of people who believe they are not outgoing enough or charismatic enough to be an entrepreneur is surprisingly high, and I believe there are so many introverts out there who are not following their dreams as they do not believe they have the right personality to do so. If this is you, or you know someone who may fall into this category, here are a few points for consideration; according to an article in Entrepreneur magazine, the following five megastars in the business world are introverts: Bill Gates, Larry Page, Warren Buffett, Elon Musk and Mark Zuckerberg. How did they work with their introversion to go on to achieve enormous levels of success? They made time for the deep contemplation that introverts need. They pushed through their fears when necessary by focusing on building the personality traits of charisma and effective communication that many entrepreneurs and senior business people rely on. They surrounded themselves with a team of people who complimented their own skillset. But I think the biggest tool that helped them (and this is a big plus of being an introvert) is their level of self-awareness . Introverts tend to be more self-aware because of their contemplative nature, and that is a huge plus when running your own business and trying to get the best out of your team and those around you. So what can you do if you desire to run your own business but are afraid to take that first step as you don’t believe you have what it takes? Here are my top three tips: 1. Realise that you do not have to ‘put yourself out there’ to be successful. Personal branding is all the rage these days with the rise of social media, and there is a misconception that if you are not splashing your face all over Instagram and Facebook, you won’t cut through the noise and clutter in the market place and therefore won’t find clients or customers. In other words, your business will fail. I am here to debunk this myth as it is absolutely not true! Personal branding, at the level we see it today, is a fairly recent phenomenon. For as long as there have been businesses, there have been personalities behind these businesses. But history shows that the world’s most successful brands were not about a certain person or personality but about a product and its associated qualities. The brand had its own personality. Businesses that are not about the owner but about the product itself can be just as successful as personal brands, so if you do not feel comfortable running Facebook Lives and putting your personal life on Instagram, then don’t. Find a cause or a gap in the market and launch products that support the cause or fill the gap. No-one needs to know it is you (Daft Punk did this really well in the music world). 2. Shy and retiring types can make great salespeople, but there are also many ways to make a sale. I HATE cold calling people. One of the jobs I had during my university days involved cold calling, and I used to feel sick to my stomach every time I would pick up the phone. My hands would start to sweat, my legs would jiggle in agitation, and I would sigh with the greatest sense of relief when I got to put the phone back down again after the call. Fast forward to today, and I avoid the phone like the plague. I know phoning someone is sometimes better than email, but if I have to use the phone, I like to prepare myself and take a few deep breaths before dialing the number. If you can relate to this and are worried that shyness will hold you back, there are many techniques to overcome, including visualization, breathing exercises, and mindfulness. But smart business people also are aware of their strengths and weaknesses, so if there is a sales aspect to your business that you have tried and really feel you are not the best person to fill this role, then there is no shame in outsourcing it. There are plenty of VAs and experienced salespeople who can help you with this side of the business. 3. The most important personality traits needed to run a successful business are not just seen in extroverts. While there are many skills and experiences needed to run a thriving business, some of the most important ones have nothing to do with someone’s level of 'intro' or 'extroversion .' Integrity and ability to form meaningful relationships, determination, perseverance, and clarity of vision are crucial building blocks to any profitable business. Being an introvert has nothing to do with any of them. I feel quite sad when I think of all the people in the world who could be working in a much more meaningful capacity than their current job but feel held back by their fear of not having what it takes to run their own business. Luckily Meryl Streep, Oprah, and JK Rowling managed their introversion, or the world would be a different place. You can find Samantha on her website , wellbeingseries , and LinkedIn ! Read more from Samantha ! Samantha Touchais, Executive Contributor Brainz Magazine Samantha Touchais is a Business and Mindset Coach helping women create a safe and secure path to launching their dream business by providing them with the support and tools to make it a success. She has over 20 years of marketing and strategy experience working for large international companies worldwide, and it was her love of how the mind works and how to create the right mindset for success that led her into coaching. She lives and breathes marketing and mindset and loves sharing her learnings with others. Author of four books and the creator of the Well Being Series (a collection of apps and books that provide meditations and affirmations for well-being based on the latest neuro-science), she loves exploring Europe, where she has been for the last 14 years, but misses the beaches of her native Australia.

Written by: Cheryl Kasper, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. The COVID-19 pandemic is real, and you can only do your part to protect yourself by wearing masks, social distancing, limiting social outings, washing hands frequently, disinfecting surfaces, taking vitamins, and keeping your body healthy. However, there is another pandemic that is hitting hard: The Mental Health Pandemic. It's completely different, affects children and adults, and it's on the rise. As a clinical psychotherapist, I see an increase in anxiety and depression amongst both children and adults. I am also seeing past traumas resurfacing, grief, and an increase in the suicide rates. This is alarming, to say the least. Prior to COVID-19, rates of anxiety and depression in the United States were high and among the most common mental health disorders. A July 2020 study by the CDC indicated that prior to COVID, 15% of US adults had anxiety, and 18.5% of US adults had depression. Since COVID, those numbers have spiked to 30% for adults with anxiety and 24% for adults with depression. The numbers for children with anxiety before COVID were 7.1.%, and children with depression was 3.2%. Since COVID, these numbers have escalated to 43.7.% for children with anxiety and 22.3% for children with depression. COVID brought about a magnitude of changes to how we live each day. Our entire daily routines have been disrupted. Many people are working from home, have been laid off from a job, or lost their jobs. Many are in financial stress. Children are participating in hybrid schooling- some days with virtual learning and other days with in-person learning. We hear rumors in the news that there could be another shutdown, lockdown, businesses closing, schools could shut down. In a split second, our lives changed dramatically with the outbreak of COVID, contributing to a pervasive sense of uncertainty, feeling unsafe, loss, anxiety, depression, lack of control, worry, fear, grief, and isolation for many. As humans, we thrive on routine. This keeps us feeling safe. Most of us wake up at the same time each day, have the same morning routine, the same route to drive to work, go to school, etc. Imagine if your alarm didn’t go off one morning. It would probably throw your whole morning off, or even the whole day. Here are a few tips to change your brain chemistry to reduce anxiety and depression: Exercise — move your body every day. Get outside for fresh air, sunshine, and vitamin D Eat healthy- fruits, vegetables, lean protein, nuts, cheese. Drink water- hydrate your body. Create a consistent daily routine Practice gratitude Meditation Spend time in nature Listen to music Get at least 8 hours of sleep. Also, in the rise is grief and loss. Grief from the way our life was before COVID. We are grieving the loss of social outings, loss of gatherings with friends and relatives, loss of 'traditional' schooling, loss of jobs, loss of connections with others. There are 5 stages of grief that Elisabeth Kübler-Ross identifies in her 1969 book, On Death and Dying. 1. Denial: This is usually the first reaction to learning about a situation, change, or loss. “This can't be happening; this can’t be true.” It's a normal reaction to rationalize our overwhelming emotions. 2. Anger: As the denial begins to fade, you may feel anger towards the situation. Anger that you have to home school our children, anger that businesses have closed, anger because you may be struggling financially. 3. Bargaining: The normal reaction to feelings of helplessness and vulnerability is often a need to regain control through a series of “If only” statements, such as: "If only I had saved money, I could have been prepared for this financial distress." 4. Depression: The initial changes may bring about feelings of extreme sadness about the way things were before COVID. This could result in isolation from others, changes in sleep and appetite, suicidal thoughts, loneliness, lack of motivation, not enjoying the things you once found pleasurable. 5. Acceptance: Accepting that you can't control the situation and allowing yourself to be resilient and adapt to the changes. Look for the silver lining in this pandemic. Has it brought you closer to your family? Have you realized that you can work from home more often? People who are experiencing grief or loss do not necessarily go through the stages in the same order or experience all of them. It's important to recognize how you feel emotionally in regards to anxiety, depression, and the grief cycle. If these feelings persist, or if you are having difficulty functioning on a daily basis or have suicidal thoughts, you should contact your local mental health practitioner or your doctor. For more info, follow me on Facebook, Instagram, LinkedIn and visit my website! Read more from Cheryl! Cheryl Kasper, Executive Contributor Brainz Magazine Cheryl Kasper, LCSW is a Clinical Psychotherapist with a private practice in New Jersey. Cheryl is also a global Mindset & Empowerment Coach. Cheryl helps female entrepreneurs achieve balance in their life by showing them how to do the deep inner work by removing negative beliefs, blocks, Imposter Syndrome, anxiety & overwhelm to up-level their life and business. Cheryl uses a unique mix of her 25 years of experience in clinical psychology, Rapid Transformational Hypnosis, deep inner healing, mindset, and strategy, to work with both the conscious and subconscious mind. She integrates psychology, neuroscience, and spirituality into her practice for rapid and permanent results.

Written by: Edna Keep, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. If you want to manifest incredible transformation into your life, then you can't simply sit around idle and wait for the magic to happen. You must chase your dreams. You must actively choose to guide your energy towards the intentions that you wish to manifest. The Universe works with the flow and the buzzing vibration of excitement, enthusiasm, and most importantly, ACTION. So, what is Inspired Action? Inspired action is an action that you take when you feel inspired to do it. This type of action is almost always accompanied by a rush of energy and feelings of excitement, enthusiasm, and joy. When you're taking inspired action, you feel like you fly along like a high-speed engine, and everything just flows. You will accomplish more in a relatively short amount of time than you ever realized was possible. You will work harder than ever, but it doesn't feel like work! In fact, you might stop when you suddenly become aware that you're hungry, only to look at the clock and realize with a shock that you've completely lost track of time, and you've worked the entire day and didn't even know it. You will know in your gut when you need to make a move. Whether you want to start posting a video of yours on social media, write a book, or want to make an offer on a building. From this space of awareness, you can tune into the best time to take inspired action. For me, this kind of inspirational thought comes when I meditate. However, keep in mind that taking inspired action does not mean taking foolish risks with your financial stability. Taking inspired action is all about turning inwards and getting the green light from your gut that it's okay to try something new. It doesn't mean you won't feel scared or fearful. It means that you are activating the lifeblood of manifestation. It's a beautiful space to occupy especially if you're thirsty for brand new energy flowing into your life experience. Life is supposed to be fun. Life is supposed to be a daring adventure. And when you remember that the Universe wants you to take inspired action, you MUST NOT choose to stay in your comfort zone any longer. Because where does the magic happen? You guessed it. OUTSIDE of your comfort zone. Follow me on Facebook, Instagram, Twitter, YouTube, and visit my website for more information! Read more from Edna! Edna Keep, Executive Contributor Brainz Magazine Former Certified Financial Planner Edna discovered the power of real estate in 2007. Since then, Edna and her husband Warren have amassed a $60M Real Estate Portfolio, primarily multi-family and primary with OPM. Since 2014 she has been training and coaching real estate entrepreneurs who want to scale their real estate business into multi-family with Investor Capital. Along the way, Edna has learned that Mindset is 90%, or more, of a person’s success and specifically attributes her success to studying and always working at improving her Mindset. Thus, she focuses a lot on her students on Mindset training.

Written by: Sandra D´Angelo, 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. Have you ever had a feeling of being unfulfilled, as if something's missing? A couple of years ago, I had such a feeling. Everything looked great on the outside, and I was in a very comfortable situation in my life, both personally and professionally. But the feeling persisted and kept saying, “this cannot be it.” My gut feeling was telling me that there was more out there for me, and I could not sit back and neglect it. As the days passed, something occurred to me. I had a big “a-ha” moment, as if a light bulb above my head had suddenly been switched on. What occurred to me had a big impact on my whole life, and it is something that I frequently use while working with my clients in order to help them create the life they desire. And now, I want to share that experience with you. There are so many individuals who share the feeling of “this cannot be it.” They might contemplate about the possibility that there is more out there for them and talk about it regularly. Ultimately, they end up doing nothing about it. Why does that happen? There are, of course, many different reasons for lack of change in one´s situation. Some people spend years or even their entire lives being stuck and not digging deeper to find the source of their obstacles in order to maximize their potential. That´s why constantly working on personal development and mindset is so important. I have outlined three common barriers which individuals frequently come across: 1. Fear Fear of failure, of not being accepted, of not being liked, of uncertainty, of leaving your comfort zone, of success, of being yourself, of the unknown, of standing up for yourself etc., there are so many different fears that might keep you stuck. In order to overcome your fear, you need to be aware of it first. There might be more than one fear and more than one layer to it. Once you´ve done your self-exploration work and have become aware of the fear that holds you back, the best way to face the fear is by taking action. When you find yourself in a situation where you feel stuck and might be afraid to move on, start by asking yourself these simple questions: What is the worst that can happen? What is the best that can happen? What if I do nothing and then regret it afterward? How will I feel? 2. “Victim” Mentality Being the “victim” in your own life is a very passive way of living. It is the belief that other people, situations and/or events determine your success or lack thereof. Your mindset is focused on blaming rather than taking responsibility. By playing the “Blame Game”, you live in the past. You focus on what went wrong, how something/somebody is responsible; you run away from taking ownership and facing the problem. Taking responsibility is not about feeling bad or wrong. It is about focusing on the present and future and accepting that you have choices ahead of you. Responsibility isn’t a burden. It is being in control and having the power to change the situation you are in. If you catch yourself drifting in the wrong direction, take a step back and look at the "bigger picture." Ask yourself: What can I learn from the situation? What skill can I develop from the situation? What can I do in order to improve the situation moving forward? 3. Lack of self-reflection Today´s fast-paced way of living makes it so easy to fall into the trap of “not having enough time.” In particular, not having enough time to reflect on where you are in your life and how you feel about where you are. Being on the constant go makes it difficult to pause and spend quality time on the most important and precious part of your life – yourself. Self-reflection is a very broad subject and an ongoing activity. In order to raise your awareness level; you can start by asking yourself these questions: Am I where I want to be? Am I doing what I want to do? Am I who I want to be? Could it be that I am trying to fit expectations and norms that are dictated by other outside factors? What would the older and wiser version of me have to say about where I currently am in my life? What helped me were four simple words: I have a choice. Ultimately, everything in your life is your choice. From the moment you wake up to the moment you go to sleep. Every. Single. Day. You choose what to think, what to do, what to say, how to react in different situations, who you associate with, how you spend your time… Not choosing anything is also a choice. What I have learned from my own experience is: Choose-Decide-Act. It is all about understanding that you have a choice -> making a decision & staying committed to it-> taking action. In terms of taking action, each step does not have to be a leap to be meaningful and impactful. No matter the size of the step you take, it is about moving forward and towards your goal. Life is full of learning experiences and joyful moments. And it might not be the easiest path to take; there will be highs and lows. While you aim for the highs but experience lows, remember to always have your own back. Because at the end of the day, life is too short and time is too precious to let it pass by unfulfilled right in front of you. For more information, connect with me on Facebook, LinkedIn and visit my website! Sandra D´Angelo, Executive Contributor Brainz Magazine Sandra D´Angelo is a full-time Certified Life Coach & Trainer dedicated to coaching Business Professionals in being more successful and making a bigger impact in their careers & privately. Sandra believes that every individual can achieve whatever they set their mind to and that all that they need is already within them. She helps them analyze where they currently are, where they want to be, then work on bridging that gap through her specific coaching program. Sandra holds an MBA in Communications & PR and has years of experience working in sales & consulting in Switzerland and Germany. Including building two successful business units from scratch. Before becoming self-employed, consulting & coaching have always been a part of Sandra´s professional life. Behind her is a strong track record of professionals from different backgrounds who she helped to explore their true potential and create the lives they want.

Written by: Dale Darley, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. As the year draws to a close, I wonder if your thoughts about what you wanted at the beginning of the year are the same as what you want next year? Did you have a having it all plan? Where this year you would get there – wherever there was? I know when I started the year, what I desired is not what I now desire. Something happened in lockdown that made me re-assess what was important to me, and I undertook a massive declutter. I asked do I love doing this and does it bring me joy? For a large part, the answer was no. I had thought that the path that I was on would give me everything I wanted, but sadly it didn’t give me what I needed. So I took a risk and stopped doing something I had dedicated my life to for over ten years. My vision board was wiped clean, and I dug deep – what did I really want, and what would give me my sense of having it all? There were some funny memories of me not long after being expelled, telling my friends that despite being kicked out, I would run a massive company and change the world. Oh, the folly of youth! But that’s what I did back then. I had my ‘have it all plan’ and ticked the boxes for great health, perfect job, wonderful man, and a whole raft of other nice to have. I never thought about how I would balance all of these things with the adventure of life. Or that life isn’t sipping nectar and riding around on unicorns. I learned over the years that having it all is a myth. How often have you come across someone with what seems like the perfect life, only to discover that it... is all a sham. I don’t know about you, but I have been stressed and angry on the way to a level of burnout. What life also taught me is that it’s about balance. There needs to be a striking of balance between all of the having it all things and reality. I needed to balance all of the factors that would shape my journey and help me achieve my goals. When I stepped back, it became about when and where to put my attention, which part of the balancing act needed my focus at any given time. Striking balances requires constant feedback from all of its factors, where communication, perspective, and being in tune with conditions around them and you are key. It’s also about knowing what’s important to you at any given time and balancing that against the external forces that pull you towards something that is not based in reality. I realized that when I found what created balance in my life, I did actually have it all – my version of having it all – my way. I have it all because everything I do is connected with my values, vision, passion, and purpose. I’ve let the things that cause me grief go, and I can tell you it was both liberating and scary. When you are truly connected to who you are, doing what you love, you can have it all because you know what you want and aren’t trying to live up to some ideal set by anyone else. Having it all changes. Can you remember striving for your first job and getting there and thinking mmm where next, what is my next fabulous role, how much will I be paid, what are the rewards? What can I buy with my dosh? I can. Then as life and priorities changed, you wanted different things – maybe great schools for the kids or pet-friendly hotels for the holidays. Until eventually, life in the fast lane slows down, and perhaps you fancied disappearing into the sunset with your campervan for a year's sabbatical. When you look at it, having it all has always been a moving feast that changes as your life and needs change, you perhaps didn’t realize it before. I know I sort of did, but not really, until this year. My advice is to declutter your life. This is one of the first steps I advise my clients. Get rid of stuff so that when you stand in the field of opportunities, there isn’t any rubbish standing in the way of your desires. Now that I have decluttered, I am ready to refocus my vision and have it all equation. This year has changed me – again. I am sure it has you. Let me ask you… What makes up your having it all equation? What do you need to balance with what? Stand in the field of possibilities and choose to have it all your way. Get out there and grab every opportunity. For more information, please visit my website! Read more from Dale! Dale Darley, Executive Contributor Brainz Magazine Dale works with her clients to help them to discover the magic in their story through the power of writing, journaling, and energy work. Dale is an expert at getting your story out, finding the essence of who you are, what you want to become, and supporting you to get what you want through coaching and programs. She believes that writing heals, and her vision and mission is to create a community of people who find clarity, purpose, and meaning through their writing. That these people go on to inspire others to know what is possible in the world. Dale holds an MBA from The University of Glamorgan and an ILM Level 7 Executive Coaching certificate. She served in senior marketing management roles in the IT and manufacturing sectors before working for herself.