Written by: Tara Best, 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. On Wednesday the 4th of November 2021 it will be Stress Awareness Day, an annual reminder of the ways that stress can affect us and an opportunity to share information on how to manage stress. Stress management is a subject that I’m incredibly passionate about. It is something which impacts nearly three-quarters of us – research by the Mental Health Foundation found that, at some point in the last year, 74% of us have felt so stressed that we have felt unable to cope. Stress as a choice Do you choose stress? You probably don’t consciously decide to feel stressed. But so often, when speaking to women about stress, it becomes apparent that they aren’t consciously deciding to limit or reduce stress in their lives either. When you’re having a stressful time, your mind can be your own worst enemy. You wake up each morning, your thoughts kick in, your conscious mind reminds you of the stresses you currently face in your life, and that sets the tone for the day. Not only that, but your mind will keep reminding you of the stresses in your life. This will then activate the Law of Attraction, bringing more things into your life for you to be stressed about or triggered by. Every single second, 14 million pieces of information filter into your subconscious mind. That’s obviously far too much for your conscious mind to deal with, so your internal filtering system filters all that information for you and gives you just 7 pieces. It will always filter based on your thoughts and how you’re feeling. So, when you’re stressed, the filtering system is going to give you more pieces of information in line with the stress you’re feeling, it’ll give you more things that stress you out. It’s also true that like attracts like. When you’re in a stressful situation and you’re struggling to take control of your thoughts, you will likely manifest other stressful things into your existence. So, what can you do to banish thoughts of stress and develop a positive mindset? It all starts with being in control of your mind. Recognising when your mind gives you negative, stress-based thoughts, removing them, and replacing them with positive thoughts. When you wake in the morning, connect to your gratitudes. Make a conscious effort to think of everything you have to be grateful for, so you activate the positive filter rather than the negative one from the moment you awake. Gratitude can also boost your immune system What many people don’t realise is the potential benefit of mindset work on managing your stress levels. We’re already spoken about how being in control of your mind can help you start your day strong, but what about your immune system? When you’re stressed, your body lives in a survival state. Many of your organs struggle to function as best they normally do when you’re stressed, and you will be much more easily run down. A study by Dr. Joe Dispenza found that getting yourself into a positive state of joy, gratitude, love of contentment for 10 minutes, 3 times a day will increase the production of immunoglobulin A (IgA), a protein marker for the strength of the immune system by a staggering 49.5%. Dr. Dispenza states “IgA is an incredibly powerful chemical, one of the primary proteins responsible for healthy immune function and the internal defence system. It’s constantly fighting a barrage of bacteria, viruses, fungi, and other organisms that invade or are already living within the body. When it’s activated, it's the primary internal defence system in the human body. When stress levels (and therefore the levels of stress hormones like cortisol) go up, production levels of IgA are lowered.” Can mindset work help you avoid stress? Working on your mindset has an unlimited number of benefits. It’s also such a powerful way to help you minimise other stresses impacting you. Having a strong mindset isn’t just thinking positively. It’s about having the inner strength, resilience and focus required to handle whatever the day throws at you. If you’ve followed me for a while, you’ll know of my love for a morning routine. It literally has changed and transformed my life and I’m so grateful to how it has helped me manage many potentially stressful situations. It’s about building up your internal strength, always focusing on what you want and not what you don’t, and ensuring you’re constantly improving yourself knowing that the results in your business will then follow. If you’d love to start working on your mindset alongside growing your business and keeping those stress levels low, then I’d love to chat with you! Simply fill in this form and let’s have a complimentary chat to see how I can best support you. For more mindset and productivity tips and some brilliant marketing inspiration, make sure you listen to my podcast Tara Talks, follow me on Facebook, Instagram and check out my website. Read more from Tara! Tara Best, Executive Contributor Brainz Magazine Tara Best of Tara Punter Coaching and Tara Punter PR is incredibly passionate about all things mindset and marketing and helping business owners thrive while taking control of those limiting beliefs likely to hold them back in business. As a certified Neuro-Linguistic Programming (NLP) Coach, NLP Practitioner, Practitioner of Time Line Therapy, and Hypnotherapist, she has the tools required to help clients rewire their subconscious mind, to help them create unlimited success. She combines this with her marketing and public relations expertise to truly help her audience thrive. Best is also the voice behind the popular podcast Tara Talks and soon to be a published author.

Melanie Josephine, is a leading expert in the field of dating and relationships. In her coaching practice she actively helps women to bring clarity and light into a topic that may have been dark for years. After going through challenges in her own love life, she decided to research and figure out where she was going wrong. Her self help book “Love Life Simplified” won a New Apple Award in the category “Young Adult Inspirational” and she continues to write for Brainz Magazine as well as on medium.com. In her podcast “Change Your Love Life Forever” she regularly shares experiences and learnings on a vulnerable level. Before she settled down in the UK, she travelled the world as an international nanny and shared her learnings in her popular book “Rock Your Au Pair Year”. Melanie is a highly organised Nanny/ Carer PA with many years of experience in private households alongside her coaching and author activities. Her mission: to bring hope into people's love life, because there is someone for everyone! Melanie Josephine, Life Coach Who is Melanie? I am a life coach and author, but in my day-to-day, I also work as a private carer pa, taking care of elderly people in their homes and organising their diaries. I live in London, but originally from a small town in Germany. A long road of travelling has brought me where I am now- the UK. I started out as an Au Pair in the US, did a Work and Holiday stay in Australia, and after working for a travel company in Spain and Turkey I was ready to settle down. I am a very down-to-earth character, fun, always down for a laugh, and will always meet my clients on eye level. I believe that we all are on a journey and we are all right where we are. I have to remind myself of that too, as sometimes I can get a little impatient with my dreams. I practice meditation, love to join acting when I can, hang out with my boyfriend on weekends, and catch my international friends on zoom! What brought you to coach women with their love life? Many years of struggling in my own love life. For the longest time, I could not figure out what was going on, why I couldn’t find the right partner. It was a real battle for me. After a heartbreaking ending of a relationship, I decided to get curious. I read almost all books on dating and relationships, attended online classes and events, and eventually one aha moment lead to the next. It was not an easy process. I worked my way through many dark moments. What is it that you do for your clients? I offer guidance, empathy, and support with life coaching. Going through life without coaching is like being in a picture and trying to see it at the same time. It is impossible. As a coach, I can see what is in the picture and guide you through the maze called life. Believe me, when I say, I have also had many coaching sessions myself and am grateful because it has changed my life for the better. Who should hire/work with you? If you want to let love into your life again or you have tried and don’t know what isn’t working, I want to hear from you. No one should face life without love. Everyone deserves a loving partner and as cheesy as it sounds, there is someone for everyone. Don’t rob yourself from this bright opportunity. What have been your successes so far and where do you see yourself going? My first book “Rock Your Au Pair Year” (guidance for international nannies) has been a big success, as I was able to help many young girls on their journey. As well as my second book “Love Life Simplified” which won a New Apple Award in the category “Young Adult Inspirational”. I want to help as many women as possible change their love life forever. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info!

Written by: Nancy Simpson, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. I have seen a lot of posts recently on social media, commenting on the show 'Maid.' It really is the truth, honest and stripped down. I saw my life in parts of it portrayed accurately and deeply on TV, which leads me to this post. At the time that I was in it, I didn't see it in that way. It was my normal, and I just thought that people always fought like that and marriage was just that way. As unbelievable as that sounds to me now, I really thought that. So what changed? A perfectly timed post from a high school friend on Facebook was the catalyst. It was December 2018 and he invited anyone who happened to be in town from our high school class to meet up for coffee. That coffee chat was a whirlwind 30-year catch-up and swap of stories. I saw myself in his when he shared the details of walking away from a toxic marriage. When I shared mine, he very directly pointed out that my current life was what he left. Until he said abuse and labelled it, it wasn't real to me. That was something that happened to someone else, and I felt I should stop complaining and be much more grateful. I will forever be thankful for that conversation with my friend. I didn't expect it or see it coming that day, but it was the one thing that lead to so many transformations. It was the first time I had told anyone what I felt truly and deeply without censoring. He was the space outside of inner circles that gave me permission to start to look at all of it truly. He didn't tell me what to do, he didn't judge me. He just deeply held space, talked to me, and reflected back on my words as he heard them. When we left the coffee shop that day the last thing he said was, "Keep talking. You need to talk about it. Find someone and keep talking." I did. In the changes that followed that conversation, so much was saved; my well-being, that of my children, and also my ex. It was a lot of endings, reinvention, and better beginnings. In sharing this, I want to tell you how worth it is to engage in the conversations your heart and soul are asking for. Find the person, the place, and the space where you can be listened to. Your words are yours, and they are worth speaking. You need to hear them out loud. No matter what. Follow me on Facebook, Instagram, and visit my website for more info! Nancy Simpson, Executive Contributor Brainz Magazine Nancy Mae Simpson is an intuitive professional with a background in the corporate world of medical research. She knows strategy and structure as it applies to good science but knows to be effective on a personal level, it needs to match up with intention and a complete sense of inner that what is being looked at is the correct fit. After leaving a long marriage that was not working, Nancy is passionate about guiding high achievers to navigate personal change and create deep joy and fulfillment by living the life they most want. She uses her intuitive gifts to assist others in connecting with their gut instinct and truest voice in the safe space of strategic and meaningful conversations that make her clients feel deeply understood and heard.

Written by: Jenn Taylor, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. I was a Christian woman who felt at a loss about my purpose and direction in life. I struggled with the balance between work, relationships, purpose, and my God-given gifts, and I felt that – although I chose my life – I didn’t think it would be “like this”. I wanted to develop more self-confidence, courage, and self-esteem and was so ready to tackle areas of my life that were causing stress, overwhelm, feelings of judgment, and I wanted a stronger connection to my faith. I lost a sense of myself – lost in serving other important purposes (work, kids, husband), and I felt stuck, numb, and uncertain of what to do although I knew I wanted a change. I knew I had a Heavenly Father and all my answers were in the Bible, but I felt overwhelmed trying to figure out how to maintain who I was in all the business of life. I felt lost and alone. Once upon a time... …maybe earlier today – you daydreamed about what your life would be like. Perhaps you’ve made brave attempts to use your God-given gifts and now you feel like you have gotten it wrong over and over again. Life continues to change leaving you questioning what you want anymore. Your beautiful, authentic talent-rich soul aches to break free and shine, but perhaps you are skeptical or afraid to let her out in fear you may fail. You crave connection, collaboration, and a group of friends that understands you. I see you because I was you. There was a time…. I wanted to turn my life around. ​ To change the way I thought and acted and achieve my goals. ​ To stop being a victim of circumstance, put excuses aside and take full responsibility for my life!​ ​ Once I did that – decided what I wanted in life, accepted I could achieve anything I’d ever wanted, and made every day count.​ Everything changed. I know there are people out there like I was… stuck, lost, drowning. At my turning point, I decided if what I was doing wasn’t working, I would need to change it. I used 3 main things to help in the areas that were the most difficult: Time, Health, and Spirituality Use a calendar. I started scheduling EVERYTHING so that I could really see my day, where I had time, where I needed it, what could go and what should stay the same. I was exhaustive in managing my time. Join a workout program. I paid for a program on a running team. I had the support and accountability I wanted, and many workout options available to be able to exercise before kids were up and later at night. I could also bring them with me to some activities. I found a way to improve and maintain my physical health WITH my family. Even as a working single mom. I found a church to attend and signed up for a class. I needed support spiritually, so I found something that made me feel connected again. Branching out into networking groups was also helpful in making connections in my local area. If there’s anything I learned, stop doing what others expect you to do and do what you feel you need to do.⁣ I learned that meant being open and clear about my Faith in Jesus Christ. It meant sharing ALL of who I am, not just the raw and authentic bits I was comfortable showing. It was me being completely and authentically ME. Stepping into who you are can be tough. Doing that with an audience is daunting, from networking groups, social media, new fitness, or church groups. It’s also an exhilarating, wonderful, and breathtaking experience filled with deep connection and healing. Take charge of your life again, step into your God-given gifts, purpose, and learn to live the life God meant you to live! For more info follow Jenn on Facebook, Instagram, LinkedIn and visit her website! Read more from Jenn! Jenn Taylor, Executive Contributor Brainz Magazine Jenn Taylor is a mom of 18 (yes, 18 kids!), a Transformational Coach for Christian Women, and the host of At A Crossroads with The Naked Podcaster – a 4-year podcast to uplift others in their struggles. Her goal is to help others get through life’s struggles faster, easier, and with more support (and joy!). Jenn is also a motivational speaker, has written the blog "Mom’s Running It" for over 9 years, and is a published author of a self-help memoir "Hello, My Name Is... Warrior Princess" – which she will email to you as a pdf for free. She is also married to an amazing man in Reno, NV, is a runner, minimalist, and healthy lifestyle enthusiast. If you’ve attended events or heard speakers in the past and gotten excited about making changes only to return home and have felt frustrated at not knowing how to implement the information, you’ll love working with Jenn!

Written by: Kelly Norris, 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. Learn ways to manage suicide risk factors and 6 strategies for improving your quality of life If you or a loved one is in crisis or experiencing suicidal thoughts, call Colorado Crisis Services at 844.493.8255, or text "TALK" to 38255. In case of imminent danger or emergency, dial 911 or go to the nearest emergency room. Chronic pain can cause significant disruption and impact almost every aspect of a person’s life. It’s not just the pain itself that chronic pain sufferers have to deal with, but also the secondary effects of the pain or illness on things like sleep, mood, concentration, mobility, energy, stress levels, and so on. On top of that, there could be unwanted side effects from medications and other medical interventions intended to treat pain and medical conditions. The impact on a person’s life can be significant and extensive, impacting just about every area of life, including (but not limited to): work, school, relationships, hobbies, exercise and recreation. Chronic pain can become so debilitating, that it may no longer be possible to work or continue with school. This major life change can be experienced as a deep and painful loss, and can bring about difficult feelings such as grief, sadness, shame, worthlessness, hopelessness and helplessness. Financial insecurity can add a great deal of stress on top of all of this, and increased dependence on others may lead to feeling like a burden on those who provide support. Unemployment, depression, hopelessness, worthlessness, and feeling like a burden are all risk factors for suicidality. It is possible to have a meaningful and purposeful life with a disability. Consider what is most important to you, your values and passions, and find a way to feasibly incorporate these things into your life. For example, my mom loved her rescue dogs and cared greatly about animal welfare. She was in severe, chronic pain, and barely able to move on her own. Though her hands were nearly paralyzed, she was still able to go on Facebook, using her mobile phone, and help an animal rescue organization connect pets with foster families and forever homes. This was something that was very near to her heart, and it allowed her to make a positive impact, all from bed. When you don’t feel well so much of the time, it can be hard to socialize and maintain relationships. It can feel lonely if others don’t seem to understand what you are going through, especially when you have an “invisible” illness instead of an obvious disability. You may also start to feel a burden on other people. These things may prompt you to withdraw from loved ones and become isolated. However, it is extremely important to maintain a strong support network, surrounding yourself with at least a few loved ones who are understanding and supportive. We lean on other people to help us get through difficult times. We tend to be happier and more emotionally resilient when we have quality relationships, and we may even feel better when we are in the company of those we love. On the other hand, a limited or lacking support system may increase our risk for depression and suicidal thoughts/actions. Joining a support group can help to build your social support network while meeting others who understand what it is like to live with chronic pain. You can search the internet for online support communities that offer zoom teleconference meetings. One example is PainConnection.org. It is possible to create a life that is worth living, even with chronic pain. There are many things that you can do to better manage, cope with and even reduce your pain. Listed below are just a few suggestions. This is not medical advice nor is it a substitute for professional medical or psychiatric advice, diagnosis or treatment. Never ignore professional medical advice in seeking treatment because of something you have read in this article. In case of mental health or medical emergency, dial 911 immediately. 1. Mindfulness Meditation: Research suggests that practicing mindfulness meditation can significantly reduce the intensity of physical pain. This relief is often immediate and enduring. You can find more information, and a guided 10-minute meditation for pain management, by visiting this post from Headspace. The Headspace mobile app offers a great introductory module for beginners to mindfulness meditation. This kind of meditation can bring about improvements in other areas besides physical pain, such as mood, relaxation, sleep and concentration, and it can help to reduce anxiety, depression, anger and other difficult emotions. Check out the list of Resources at the end of this article for more information and recommendations, including a free online mindfulness course offered by Monash University. 2. Progressive Muscle Relaxation (PMR): Progressive Muscle Relaxation (PMR) is another technique with many possible benefits, including pain relief, stress/anxiety reduction, and improved sleep. There are tons of guided practices that you can find through an online search. Be sure to discuss this with your doctor before starting this practice. 3. Prioritize Self-Care: Do at least one thing a day that brings joy or pleasure. Read or listen to a book, enjoy some music, bask in the sun, write a thank-you note - whatever works for you. Make time to relax. Practice deep breathing or another relaxation technique that helps you to ease tension in your body and mind. Releasing tension in your body, as much as you are able, can help to alleviate some of the pain. If you are interested in learning relaxation techniques for pain management, check out the Resources section below. 4. Utilize Your Support Network: Create a support system of people you love and trust, whom you can turn to and depend on to be there for you. Utilize your supports. If you are feeling sad, lonely, depressed, frustrated, hopeless [...] whatever you’re feeling, if you need support, reach out! Even if you don’t quite feel comfortable opening up, or you’re afraid that you are going to inconvenience someone or scare them away, or you just feel like being alone. Don't let fears and assumptions get in the way of getting the support that you need. The people that love you want to be there for you. If you don’t have much of a support network, build one. Join a chronic pain support group - You Are Not Alone. It can be beneficial to share with and learn from others dealing with chronic pain, in a safe and mutually supportive environment. Consider engaging in an online support community, such as PainConnection.org. 5. Keep a Gratitude Journal or Positive Journal: Keep a daily journal or log that focuses on positive things from that day (eg, what went well, what did you accomplish, what made you feel happy or loved) and/or things that you are grateful for. Write at least three things per day. 6. Individual Therapy with a Licensed Mental Health Professional: This can be a source of support and a great way to learn effective skills for coping with chronic pain, as well as any emotional distress or life disruptions that go along with it. If you are feeling depressed or have thought about suicide, tell your doctor and get connected with a therapist as soon as possible. Please know that there is hope for a better future. If you or a loved one is in crisis or experiencing suicidal thoughts, call Colorado Crisis Services at 844.493.8255, or text "TALK" to 38255. In case of imminent danger or emergency, dial 911 or go to the nearest emergency room. Resources for Understanding & Managing Chronic Pain Inner Health Studio: Pain Relief: Techniques for Pain Management and Pain Reduction SPINE-health from Veritas Health, LLC Chronic Pain Coping Techniques How to Stop Your Pain with Your Mind Goop: Understanding—and Treating—the Emotional and Physical Roots of Chronic Pain Tame the Beast Tame the Beast Useful Resources PsychCentral Using Mindfulness to Approach Chronic Pain 8 Ways You and Your Partner can Deal with Chronic Pain and Illness Monash University: Free Online Mindfulness Course at Mindfulness for Wellbeing and Peak Performance This Way Up: The Chronic Pain Course Permission to Move: Online pain recovery coaching Pain Connection: National support groups for chronic pain Headspace Guided Mindfulness and Meditation: The Headspace App Meditation for Pain Follow me on Facebook, LinkedIn, and visit my website for more info! Kelly Norris, Executive Contributor Brainz Magzine Kelly Norris, MA, LPC, is a Colorado licensed counselor and Certified Clinical Trauma Professional (CCTP), dedicated to helping clients enjoy self-directed lives that are rich, meaningful and fulfilling. Her practice specializes in depression, anxiety disorders, PTSD/trauma, anger, stress, and chronic pain for both adolescent and adult clients. Kelly uses an integrative approach and has extensive training in various evidence-based modalities and interventions, including cognitive behavioral and mindfulness-based. She has found that a mindfulness practice fosters greater presence, warmth, compassion and non-judgment, which she brings with her into her therapy sessions. She enjoys sharing this practice with her clients, not only to help them manage or overcome whatever problems brought them into therapy, but to go far beyond that and facilitate clients in increasing their emotional resilience, transforming the way they relate to their inner and outer experiences, and connecting more deeply and compassionately to themselves, others, the world, and this moment. To learn more about Kelly and her practice, Kelly Norris Counseling & Psychotherapy, LLC, visit https://kellynorriscounseling.com/

Written by: Graham G Wheatcroft, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. There is never an ideal time to start. Begin with 2% - 4%. “I’ve been thinking I might be best starting the training after Christmas with a fresh mindset”. “Maybe get something arranged for next week”. “I’m too busy” “I haven’t got time”. These are common procrastinations that I hear when it comes to people getting started with my fitness and resilience programs. Notice the negative and indecisive language: “might”, “maybe”, “haven’t”. How often do you set your eyes on something? – a big goal that you know will challenge you, but ultimately improve your life tenfold by committing to it and showing up. However, from the offset you allow self-doubt and your own anxieties to set in? The reality is starting a new project, whether that be a fitness and well-being program or another project is always going to seem daunting, particularly if it takes you out of your comfort zone and you have a level of accountability with your Coach or another individual. The reality is life will get in the way, unexpected things will crop up, often at the most inconvenient of times – but you must keep pushing forward. It all starts with 4%: 4% of your day is an hour. 4% of your week is 7 hours. 4% of your month is 28 hours. Even committing 2% of your time is a good place to start as it’s half of the above and still leaves you time to do all the daily life things that you enjoy. 2% is 30 minutes of your day. As far as fitness and movement are concerned the majority of my clients commit 2%-4% of their time weekly and the results have been huge. More importantly, though they have come to feel a certain gap in their week if they miss a session for any reason. The desire to move and breathe daily becomes a habit and gets built into their muscle and mind memory. Once you begin to build consistency and form regular habits this is when the game changes. When is the time to start? Now. Will life try and get in the way of your journey? Likely yes. Will the fact that life is busy stop you from making progress? No. Does perfection exist along the journey? In my eyes, no. Focus on the little wins and bringing them all together to create the result. Should I be patient? Definitely. Will the results come? Yes, if you stay committed and trust the process. It all starts with that 2% or 4%. When = Now. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Graham G Wheatcroft, Executive Contributor Brainz Magazine "Graham Wheatcroft is a Remote Resilient Coach, helping people to live with less anxiety, to achieve greater fitness, and keep a stronger connection with themselves. After experiencing an anxiety breakdown, he chose a holistic approach based around time-efficient fitness, connection with the mind and spirituality to rediscover himself. He is the founder of The Resilient Lifestyle and works with clients globally. Wheatcroft is the host of “The Resilient Lifestyle” podcast, has featured in multiple editorials, and has been a guest on a number of podcasts. He is due to become a published author this year. His daily mantra is “I choose to feel ease, to breathe, to flow, and to grow. I am resilient.” Other articles: How To Have Less Anxiety, Greater Fitness And A Better Connection With Yourself

Written by: Adrean Turner, 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. Bob and his direct reports are meeting for the fourth time since they purchased the new project management system. Sadly, they are still at the very beginning stages of implementation. Decisions need to be made on the who, what and when to get the new system on track and increase efficiencies in their workload. Whenever Bob asks for ideas and input, the team becomes disengaged. Does this scenario sound familiar? “You cannot make progress without making decision”. – Jim Rohn We make low risk decisions everyday: what to have for breakfast, what to wear, what to watch on Netflix. However, big, higher-risk decisions like deciding which outcome is best for the team to grow the business or how to implement new technology for staff members and customers can be stressful. Associated stress and overthinking can lead to doubt about abilities to perform effectively and hinder execution in a timely manner. Performance is a function of three things; talent, skill and decision making. And of the three, decision making has twice the impact on performance than talent and skill combined. It's not that talent and skill don't matter. It's that they don't matter as much as decision making and unlike our IQ (which we can't improve), we can with focus, practice and awareness improve our decision making. Decision making is a master skill for leaders. Especially now with reduced resources, distractions, and uncertainty, leaders need to make decisions– and fast! In this scenario, every month the system is not implemented productivity is hampered within the department. Bob needs to make some key decisions to empower the team and drive the implementation process. To make decisions with greater confidence and clarity, embrace these 5 steps: 1. Recognize the problem or opportunity and address it. Whether you are dealing with an employee performance issue or deciding on the remote work policy, define the issue. State it very clearly so that you yourself can get the idea of what the actual problem is. Ask and answer, “what is going on”? Consider why the decision will make a difference to you, your customers, team, employees or whoever else may be impacted. 2. Gather information to make a decision based on facts and data. Ask yourself, “what do I need to know to make the right decision, what are the root causes, who’s involved?”. This may involve capital, sponsor support, or research. Next, ask yourself, “How will I feel when the process is complete”. Recognizing the emotional benefits of moving forward for better well-being will motivate progress towards a productive outcome. 3. Identify solutions once there is a clear understanding of the issue. It’s likely that you will have several options. List them and evaluate each for feasibility, acceptability, and desirability. Be sure to consider the pros and cons. Then determine the alternative that is best to achieve your objective. Ask, “will this improve the situation”; “is this the best thing to do”; “does this solve the problem”? Question yourself honestly 4. Make the decision with an understanding the risks and when possible or necessary include others in the process to gain perspectives and insights that you may not have considered. Getting others onboard with your decision is also a key component to execute the plan effectively. “Planning without action is futile. And action without planning is fatal.” – Source Unknown 5. Create a plan for execution. Identify all the needed resources -human capital, tools, technology, and the team’s capacity (if applicable). Be sure to include a process to evaluate your decision for effectiveness for accountability to stick to your decision. Don’t be afraid to fail. Failure is a part of success. Be more afraid of not making a decision or taking action. Following these 5 steps helps to provide greater confidence and clarity in your final selection. Stay committed to your decisions but be flexible in your approach. What challenges have you overcome in decision making? Comment here and listen to the FIT TIP podcast to be bold and confident with leadership presence. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Adrean Turner, Executive Contributor Brainz Magazine Adrean Turner, founder of Turner Coaching, Training & Consulting, LLC, is an Executive Leadership Coach, keynote speaker, and career fulfillment expert. Adrean utilizes her 23-year corporate career experiences to partner with leaders across every industry (including Fortune 100 companies), local and state governments, academic institutions, and nonprofit organizations. Her unique ability to engage and empower teams to deliver maximum results with mental and performance fitness techniques has resulted in several awards and recognition from the business community. Her syndicated podcast, FIT for Success: Fearless, Inspired, Transformed, has led to a bestselling book as well as a cable TV series. Through sharing stories of her career transitions, Adrean is highly regarded as an international speaker and mentor advocating for career life balance and gender diversity in the workplace. Adrean's work has been featured and cited in Business Weekly, Forbes, Girl Boss, and the Los Angeles Times.

Written by: Antoinette Njombua-Fombad, 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. Don’t be the rule because it fits cultural expectations. Be the rule because it supports your perspective as influenced by your conscious good-intentioned values and beliefs. Have you ever wondered why our interpretation of life is often automated? Or why, even when we are aware of an experience, we choose to relate to it against our genuine connection with it? Although cultural conformity has a lot to do with such subconscious reactions, our conscious interpretation should always take precedence. Our minds have been conditioned to associate specific outcomes to specific situations, even though realistically, there never is a one-size-fits-all to any circumstance no matter how relatable or expected it is. Cultural conformity is meant to be a dependent guide during our early years of life, as we learn about living and sharing space with a world we are born into. Nevertheless, it is also meant to evolve into a helpful reference as we understand and transition more into purposeful living. “The more we allow data to define ourselves instead of our experiences, the further we dehumanize ourselves” - healloveandgrow.com To survive in such immature conscious states, we use these blueprints to map out the elementary stages of our journeys. However, what is meant to be an introductory guide to living, now appears to be finite even when we age into years of needed growth and self-actualization. Understandably, guides are often created from experiences that provide evidence supporting an option with expected and acceptable outcomes. But, regardless of whether our discernments are harmonious with our subconscious responses, they should primarily be influenced by our freedom of thought and choice. Becoming requires freedom of thought, choice, and accountability, and an opportunity to grow purposefully. When the threat of isolation (whether within or without) becomes a key influence on our individuality of thought and choice, we remain programmed to associate such actions with the feeling of estrangement. Consequently, fear sets in and impedes the true path to belonging as defined by our connection to our reality. The more we respond in good faith to any situation based on our awareness, the more we evolve and live more connected to ourselves and our reality. It’s not defiance; it’s autonomy, accountability, and authenticity, and living more consciously to the true reflection of who we are. Wondering where to start? Here are 5 questions to help with conscious discernment. What is right and or wrong about this situation? Why do I connect with it the way I do? Is my connection influenced mainly by subconscious programming or my current awareness? Is my perception based on my conscious discernment? Is it in line with the best action or response that will bring about the most (collective) growth, even if I feel it serves me less? Realistically, our humanity will influence such conclusions. Still, even in situations where we choose a more self-serving option, our awareness of it facilitates accountability for that choice even before we make it, and learning happens even before our actions. Using such a pattern promotes and sustains conscious growth and elevates self-trust and belief, facilitating our shift from living in a subconscious/autopilot state to a conscious and realistic one. Consequently, we live more on purpose and feel alive and connected to our individuality and our communities at the same time. Life transitions from survival mode to a collective growth mindset, building more trust and inspiring hope and a sense of belonging in a world that exists in favor of conscious living. “Evolution demands higher levels of consciousness for the possibility of growth and transformation. As much as we make every human attempt to standardize and normalize predictability, we still need to remember that we are individuals and evolve independently before collectively. Rather than mostly focusing on grouping our nature and changes to universal data, it is more beneficial to include the independent variable of individual experiences guided by Conscious living” - healloveandgrow.com. Follow me on Facebook, Instagram, and LinkedIn! Read more from Antoinette! Antoinette Njombua-Fombad, Executive Contributor, Brainz Magazine Antoinette Njombua-Fombad is a Connection and Awareness solution-driven coach, helping individuals and groups understand the value of emotions as purposeful and vital to enhancing our perception for individual and collective growth. She is the founder of WITHIN life coaching services, a writer, storyteller, and motivational speaker working to inspire and empower individuals and groups towards a better understanding of self for improvement in areas of awareness, mindset shifting, negotiation, Identity, presentation, and confidence, using a healing-loving-and-growing approach She is a healer who believes personal growth is crucial to all other relationships and transactional growth. Her healing and coaching journey includes a combined background in caring for individuals as a Registered Nurse and Case Manager for the past eleven years. Her practice and writings are centered around the conviction that we are gifted beyond recognition with individual capabilities often suppressed by our fear of emotions, which continue to deprive us of the lessons needed to elevate ourselves and our relationships. As our humanity necessitates endless opportunities for healing and loving environments to facilitate self-improvement in the process of our evolution, we need to keep looking within ourselves for a pathway to growing and becoming.

Written by: Mireya Nasser, 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. Are you often comparing yourself to others? Do you find yourself letting fear strike and thinking that you aren’t good enough? This had been a battle of mine for years. It is something that affects us negatively in different ways. Your ups and downs likely arise because you feel: You are not doing enough You are not successful enough You are not popular enough You are not fit enough Enough for what? Compared to what? In some cases, I think comparison can be good. There are times when it can be healthy and can help you to move forward without fear. If fear does strike though, there are two things that may happen: 1. We move forward because we are fearful, but we move forward with a competitive mindset. We fear somebody will take our clients. Or that somebody will get “there” first. Maybe we fear somebody will launch a similar product to ours before we do. 2. Fear may paralyze us. We have to understand that this fear comes because of a lack of faith in what we are doing and a lack of belief in ourselves. We believe others can do things better than we can. But we can do anything we put our minds to. Everything is possible for us, but we have to have the faith and discipline to make it happen. Having a competitive mindset or feeling paralyzed by fear can put us in a negative state of mind. We are not here to compete. We are here in this world to create. We are here to do God’s work: creation. Creation is beautiful. You form an image in your mind of what you want, and nobody in this world can see the exact same thing you are seeing. Nobody can replicate it because it came from your individual mind. Then you take action to make your creative idea come to life. This process can be a source of pride and positive feelings. I want to share with you what I have discovered to overcome this fear and unnecessary tendency for comparison. Here are four tips: 1. I have learned that the only comparison you should engage in is comparison of oneself, every year, to see how much progress you have made. Take a look at your habits, at your health, your sales, your family, and see where you are at compared to where you were at the same time last year. 2. There is uniqueness within you. Embrace it, love it, express it and share it. Once you start loving and believing in yourself, everything flows and ideas of creation come to you. You don’t need to compete anymore. 3. Remove the triggers of comparison. This may include blocking people on Instagram, removing yourself from certain Facebook pages and ending conversations with certain people that encourage this kind of comparison. 4. Have a mastermind creation group. This involves meeting with four or five people and helping each other create meaningful work. Life can be a blast when you stop comparing yourself to others. Don’t listen to the noise, hear yourself and express yourself beautifully. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Mireya Nasser, Executive Contributor Brainz Magazine Mireya Nasser is a personal development coach focused on mindset and wellness. After years of struggling with insecurities and limiting beliefs, she was able to turn her life around and make a radical change. She decided to dedicate her life to helping people believe in themselves and go after their dreams. She believes growth and wellness go together, you cannot be completely healthy without working on improving yourself and life. Her company has different wellness and personal development programs with clients around the world. This year her first book came out and a transformation journal.

Written by: Emma Tessler, 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. In 2021, no one’s social media accounts are growing by chance. The days when your account could magically grow from zero to 10,000 followers in a matter of weeks are a thing of the past (unless you’re going viral, which is a discussion for another day). There’s now a science to making your brand stand out on these social platforms - but these unspoken rules aren’t often discussed. As the algorithms have gotten smarter, brands like yours have had to evolve to these quick changes. You’ve had to get more intentional with your marketing in order to stand out and reach your target audience. And yet, you may still not be seeing the results you’re looking for - asking yourself “HOW are other brands doing this?”. The answer is simple: Engagement. Hearing this term, you may have once thought of a large diamond ring. But today, “engagement” refers to the way in which we connect and build trust with our target audience on social media platforms. Engagement is the number one way to grow your brand’s visibility and awareness. The consumer market is changing more rapidly than ever - and what your audience is looking for from you is as well. With the emergence and quick rise of the Creator Economy, your audience is valuing brands that build deeper connections and relationships with their audience over brands who blatantly care just about the numbers. Rather than focusing on “how fast can I grow?”, begin to consider “how can I deepen the trust with our existing audience?”. One way you can begin to do this is through daily, intentional engagement. Here is one method brands adore because they see massive results fast. With that being said, there are 2 different types of engagement that you need to know. Inbound and Outbound - both serve an important purpose for your brand. Let’s break it down: Inbound Engagement While replying with a short “thanks” to a comment on your post may be a quick way to connect with your followers, it won’t drive the ROI you’re looking for. Inbound engagement is all about nurturing the leads that are finding you. It’s starting the conversation - and then continuing it to build a genuine relationship. This is all about nurturing the audience you’ve worked so hard to build - and is often the type of engagement that is neglected. Outbound Engagement Equally as important, Outbound Engagement is all about getting out there and bringing new people to your online brand presence. This is where you get to be proactive, strategic, and intentional about who you engage with. You don’t want just anyone in your audience (big mistake most brands are doing). You only want to bring back people who are actually interested in buying what your brand has to offer. Begin by going into the hashtags you’ve used on today’s post and find your potential new audience there. While there’s no one size fits all for growing an audience, if you invest time to connect with your followers - or potential audience members - you’ll be sure to see growth sooner than you may think. The way you may have approached digital marketing even one year ago is different from how you need to be approaching it now. Stay current and, more than anything, nurture your audience before thinking about the sale. This is how you will begin monetizing your Social Media presence. Follow me on Facebook, Instagram, LinkedIn, and visit my website for more info! Emma Tessler, Executive Contributor Brainz Magazine Emma Tessler is the founder and CEO of Ninety Five Media, a new-age Digital Marketing Agency. After discovering digital marketing at a college internship and falling in love with it, Emma put this on the back burner to pursue her major of Interior Design at the Fashion Institute of Technology. However, just a few years later, she left this career to form her own Digital Marketing business, Ninety Five Media. Today, Ninety Five Media works with scaling brands to monetize their online presence on social media platforms using strategic, current marketing strategies - this is their signature Ninety Five Media Method. This Method helps their clients connect with ideal customers, build community, and convert audience members into paying clients. As a former Designer, Emma brings both creativity and strategy to her clients accounts to exponentially scale their online brand awareness.

Written by: Sarah Michelle, 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. Wanna know a secret? If you’re ready to call in a long-term partner, your best next step isn’t Tinder, Hinge, Match, or any of those dating apps. Sighing with relief right now? So do my clients when I tell them this. While it might have been fun to have a glass of wine with a girlfriend and flip through profiles a few years ago, you’re probably over it by now. You’re done with the terrible conversations, the awkward first dates, and good lord are you done with the f*uck boys! Well, I have good news for you! Give me 5 minutes of your time, and I will share with you 5 feng shui tips you can implement in your home to call in your soulmate. Feng shui is an environmental affirmation. You’re probably already familiar with verbal affirmations, the practice of using your voice to speak your desires into existence. Well, an environmental affirmation is where you use the elements in your living space to communicate your desires to the Universe. My clients love feng shui so much because most of them are feminine women who are exhausted from being in their masculine all of the time. Verbal affirmations require mental concentration which requires you to use even more masculine energy. And when you have a feminine nature, being in your masculine uses up your energy. In contrast, environmental affirmations allow you to lead with your feelings. This brings you back into your feminine energy. And when you have a feminine nature, being in your feminine energy replenishes your spirit. Oh, and just in case you are skeptical, this isn’t New Age stuff. Feng shui originated in China and has been documented as far back as the 9th century BCE! Now let’s get started. Here are five things you can do to start aligning the energy in your bedroom with the soulmate you desire: 1. Clear the clutter. Take time to tidy up. Things like clothing on the floor, books piled on the other half of the bed, and cups stacked on the nightstand all represent stagnant energy. We want the energy flowing so that there is always fresh energy circulating. 2. Make space. If your soulmate showed up tomorrow, would there be space for him? Donate your old clothes to make space in your closet and dresser. You don’t need a lot of space. I normally recommend to my clients that they leave enough space for him to be able to keep a week’s worth of clothing there. 3. Balance. Both sides of the bed should be identical in order to call in an equal partnership. This means two of the same nightstands, and two of the same lamps. 4. Decorate in pairs. Assuming you desire a monogamous relationship, everything in your bedroom should be in pairs. Check the number of pillows on your bed. Is it an even number? Artwork? Figurines? Remove or replace anything that is in odd groups like 1, 3, 5, etc. 5. Remove mirrors. Ideally, you wouldn’t have any mirrors in your bedroom because they activate energy by bouncing it around. This can cause restless sleep. However, many women like mirrors in their room. If you just cannot part with your mirror, make sure that it is placed in such a way that you cannot see yourself in the mirror while relaxing in bed. If you can see yourself, this will call additional people into the relationship. (And this really happens. I use this trick to help polyamorous couples call in additional lovers.) Give yourself about a week to implement all 5 tips shared above. Remember, you are calling in your soulmate, so this process should be fun! Turn on your favorite love songs and pour a glass of pinot while you work on everything. And if it gets overwhelming, take a break, or enlist the help of your best friend. You should start noticing shifts in the energy within two weeks. Most of my clients notice more beneficial thoughts naturally happening throughout the day, synchronicities, and even meeting new people. It really doesn’t take long! If you would like to dive deeper, check out my Feng Shui for Love package at happinessinheels.com for a personal consultation. Follow me on Facebook, Instagram, and visit my website for more info! Sarah Michelle, Executive Contributor Brainz Magazine Sarah Michelle is a certified Sex, Love, and Intimacy Coach and owner of Happiness In Heels, "Where romance becomes reality." She fuses together her training in Feng Shui, Human Design, mindset, polarity, and energy healing to help women all over the world call in their soulmates and cultivate deeper, more pleasurable sex lives. Sarah's signature Dear Lover Experience has, and will, unlock years of struggle for women who are thirsty for passion + commitment that doesn't rip off their natural femininity. The Dear Lover Experience provides a safe container for independent women to free themselves of the go-go-go pressure of their masculine energy and melt into their delicious, liberated and receptive feminine energy with ease.

Written by: Barbara van Heerden, 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. Philippe Rosinski writes, "For developing leaders… you will have to embark on your own journey. You need to find the courage and muster the will to achieve your own objectives, doing all you can to make your dreams come true. You will have to be true to yourself, unleash your potential, and bring your contribution to society. On this journey toward performance and fulfillment, the first dragons you will have to slay will be inside; you will need to confront the fears, beliefs, and weaknesses that are holding you back. But you will also meet your heroes within, the talents and strengths that will be your resources to win those battles. You will learn to cherish the journey itself and not just the destination.” – Coaching Across Cultures, Page 194- 195. The leadership learning journey that Phillipe Rosinski describes includes all the key elements leaders need to acquire to lead effectively across cultures, however, their may be some stumbling blocks we need to better understand. Most Western cultures are educated to use binary thinking to negotiate their realities. The elements of binary thinking are outlined below: Aristotle and binary thinking Choose either or options Leads to choosing between “right and wrong” “Good versus Bad” The quest for the “one right answer” Examples of when this kind of thinking is appropriate would include parliamentary debate, applying ethical standards and law enforcement to name a few Binary thinking leads to a conversational style which is a debate Debate is characterised by win/lose The conundrum of binary thinking is as Kierkegaard said “Everything, fades, alternatives exclude”. In other words as soon as we choose the one right answer we exclude all other alternatives. Rather than binary thinking leaders can consider dialectic thinking as summarised below: Plato and dialectic thinking Leads to and/ both thinking Considers contrasts Looks at paradox Looks at the possibility of opposite viewpoints both having value Considers compromise Leads to a conversational style which is dialogue where everyone is heard Dialectic thinking is used widely for solving complex global issues and was used in South Africa in the CODESA negotiations leading to the peaceful transformation to a constitutional democracy. “It happens that all take part in contrary ideas and that through this double participation they are similar and dissimilar all at once” Plato Leaders need to be willing to engage dialectic thinking in order to learn intercultural competence. Without dialectic thinking leaders and teams are missing out on multiple perspectives which can impoverish thinking by limiting alternatives for problem-solving, exploring all opportunities, or creativity. Surely the whole is more than the sum of its parts? Surely the opportunity is to facilitate accessing the collective wisdom in the room? We have an obligation as leaders: to seek out multiple perspectives, to invite in the unheard voices to invite in the minority voice to co-create lasting solutions Awareness of “difference including cultural difference” often leads to a sense of “dis-comfort” or “dis-ease” We have two possible choices to make: To move to our comfort zone to reduce the discomfort leading to Reinforcing our beliefs, assumptions, and opinions Limiting creativity, problem-solving and decision making And sadly, leading to prejudice, stereotyping, racism and xenophobia when working across cultures, or; To move towards curiosity Leading to the possibility of new insights Leading to the possibility of new experiences and new adventures The first journey using binary thinking leads us to a place of conflict characterised by debate and negotiation to a win/ lose or lose/ lose outcome, or; The second journey to a place of discovery characterized by dialogue and a shift to synergy where the whole is valued for being more than the sum of its parts. Characterised by the awareness that: whatever I bring to the dialogue. added to whatever you bring to the dialogue; together we create greater possibilities than either of us could create if we choose to continue to walk alone “We can talk of living between the opposites. Living in the opposites does not mean identifying with one side and then belittling the other. To live “between” means that we do not only recognise opposites, but rejoice in that they exist. To live between, we stretch out our arms and push the opposites as far apart as we can, and then live in the resonating space between them” - Robert Bly As we move from: Awareness of cultural differences To appreciate of cultural difference To valuing that we are culturally different To honor our cultural difference The possibilities of what we can achieve increase. Always remember – leadership is a lifelong journey and not a destination. “Perfection is elusive, let’s rather be remarkable” Visit my website for more info! Barbara van Heerden, Executive Contributor Brainz Magazine “Coaching is change management one person at a time”. Jenny Mc Nulty. Regarding coaching, she specialises in business leadership coaching but can work within any organisational context. Her personal passion is leadership coaching to equip leaders to effectively lead multi-cultural and cross-cultural teams. She follows a strengths-based leadership coaching model that enables leaders to harness their strengths in such a way that their weaknesses become insignificant. She successfully concluded of a PhD in Leadership Coaching Towards Intercultural Competence in 2016. Working across cultures is often seen as a problem to be solved rather than an opportunity to be explored. She is also an experienced programme and change manager. She has led large-scale programmes in corporate South Africa over the last 25 years and has worked in seven different African Countries.