Written by: Saskia Kremer, 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 an entrepreneur, you have a vision and a passion, yet you can get caught by adjusting your service to what others want. Losing sight of what you really want and can give is sometimes just around the corner. And yes, there is a fine line when responding to the market's needs without losing that connection with your authentic and imperfect self. As I was setting up the Christmas decorations on the day of the Dutch celebration of Sinterklaas, I have this flashback of all the times when I moved from one country to the next. Again I see myself creating my own culture, my own traditions, navigating from one to the other, creating my own and checking it with my own values and vision. As a daughter of ex-pats, relocating on an average every 2 years, and later on as a Missionary, now as a Dutch-Kiwi living in Ireland, I have always lived in between cultures. It has shaped me into the person I am today, and I learned to: Adapt See the good in each culture and country Listen to what was said beyond words Reach out and reflect Absorb the different customs and adjust to my environment Observe and strengthened me to do things my way It has been my pitfall leading to burnout, and now, it is my strength in business! Constantly adjusting to my environment and the people who surrounded me made me lose sight of who I am. I disconnected from myself to please others, longing to belong somewhere. My ability to adapt and serve others came with a high price: I lost myself. I learned that to give. I had to receive first. To belong, I had to dive deep and accept myself first. This is the same in business! That is why, if you want to be the expert in your field, if you want to be an authority, inspiring and leading others, you need to belong even more to yourself. As Brené Brown puts it: “belonging to ourselves means being called to stand alone – to brave the wilderness of uncertainty, vulnerability and criticism. True belonging is something we carry in our heart!” And it is when you find the courage to be yourself and stand-alone that you can make that true connection to lead from a place of authenticity! And the big paradox is that you shape yourself, who you are, and who you become by being inspired by others. It is not a matter of copy and paste, rather a constant movement from the inside world out and vice versa. When you look at yourself in your business, how do you create that space where you can safely navigate between that inner space and the demands of the market? For more info, follow me on LinkedIn , visit my website and join my Facebook Group ! Read more from Saskia! Saskia Kremer, Executive Contributor Brainz Magazine As an Executive Coach and Trainer, Saskia helps successful, time-challenged high-level management, directors, and business owners increase their performance and their teams' productivity without the stress and overwhelm. Once a Missionary, working alongside Mother Teresa herself, made her live all around the globe, helping people discover their meaning in life in sometimes heartbreaking circumstances. After leading multiple projects and International communities, she left the missions following her own experience of burnout. Starting her own business allowed her to combine her philosophical and theological research with her rich multi-cultural experience. She places the human person at its center, allowing it to find its unique place and thrive. In 2016, as a single mum of 2 young children, she moved from Holland to Ireland. She specialized in working with business owners, directors, and managers, showing them how to create a bigger vision for their business and life, freeing up their own time to excel in what they are best at and increase their profit and satisfaction without the stress and the overwhelm.

Written by: Rachel Tindall, 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 2020 draws to a close, many of us evaluate our goals from the beginning of this year. No one could have predicted a global pandemic. Taken into account with the uptick of social movements and the tumultuous election cycle, we’ve all had quite a ride this year. These events have impacted us on a personal level, and for most of us, they’ve affected our business - not all for the worse. Many online-based businesses, especially service providers, haven’t faced the same set of challenges as brick and mortar businesses. For some entrepreneurs, business boomed this year! Whether it was a fantastic sales year or whether you just scraped by, you should congratulate yourself that you’re still in business. You’re still doing the best you can, and you’re still here. "Success is subjective." There’s so much messaging that promises to make you 6-figures in the next 6 months - some even sooner. While that’s an admirable goal and doable for some business types, it’s not the only way to succeed. It feels a lot like the promise of 6 figures is the ultimate goal - the be-all and end-all. When we get there, we will have “made it.” But what about all the smaller achievements you accomplish to get to that big goal? There’s more to success, and business for that matter, than simply making more money. So, as we finish the year that’s felt like a decade, I’d like to propose we measure success a little differently. Have we built personal & professional relationships? Business is as much about networking and relationship building as it is about sales and marketing, if not more. Relationships make our business possible, and they allow us to reach the people who really need us. They allow us to be successful in new and exciting ways. We need relationships both personally and professionally. If we’re lucky, sometimes they overlap, and our colleagues and teammates become friends. When we have to socially distance, we need to be even more intentional about fostering these relationships. Consider these questions about your relationships as you reflect on the success of your year: How can I connect with others on a professional level? How can I connect with others on a personal level? Why do I (or don’t I) enjoy talking to others about my business? How can I communicate more meaningfully with my team? How can I connect and communicate better with my clients? Is our business model sustainable? Our time is our most valuable resource, and as much as we would like it to be, it’s not infinite. Knowing this, it’s important to think about how we can stabilize and grow our businesses in ways that don’t require an increasing amount of time. This is especially true of service-based businesses. We only have so many hours in a day and a week! Once that time is filled, there isn’t really another option to expand. Although providing services can be the bread and butter of our business, we need to make sure our business can still be successful without adding more. In other words, we need to work smarter, not longer and harder. Consider these questions about business sustainability as you think about how successful your business has been this year: Could I maintain this schedule for the next 5 years? If not, what needs to change? If so, what’s working well? How effectively am I able to manage my time? If money wasn’t an object, how many of my daily tasks could I delegate? (And if I could make that investment, how would it positively impact my business?) What tasks do I dread & what do I need to do to unload some of them to someone who would enjoy them and/or be better at them than I am? Are our clients & customers happy? At the end of the day, businesses help people. We fill a need we see around us, and we joyfully fill that need with a service or product that makes life easier for someone else. At its core, it’s not a complicated concept. It makes sense then that when we are thinking about our own success, we need to consider whether our clients are getting what they want and need. They are, in fact, the heart of the business. They are why we do what we do, and there’s nothing quite like seeing a happy client or customer succeed in their dreams and goals because we shared knowledge that feels obvious to us. The most important measure of success is our clients. Consider these questions about your clients & customers as you reflect on how successful you & your business have been this year: What made my clients & customers satisfied this year? How can I keep improving my services & products to make my clients’ & customers’ lives even better/easier? What have my clients and customers been able to do this year because I helped them? What have my clients told me about working with me? Why are my services & products important to my clients & customers? When you think of success, there will probably always be money involved - especially in the business world. After all, we all have to feed our families and have a safe place to sleep, right? Success isn’t always about the money, though. It’s also about relationships, sustainability, and how happy your clients and customers are with what you do. At the end of the day, 6 figures is nice - and doable - but you can’t get there without other successes and victories along the way. For more info, follow me on Facebook, Instagram, LinkedIn and visit my website! Read more from Rachel! Rachel Tindall, Executive Contributor Brainz Magazine Rachel Tindall is a Writer and Writing Coach at Capturing Your Confidence. Her lifelong love of learning inspired her to pursue education in writing, as well as teaching. Throughout her years of teaching at the university and community college levels, she has developed a strong desire to continue to be the best learner and educator she can be – a coach. Rachel uses intentional motivation and empowerment to facilitate growth for driven writers and creatives on their journey to becoming unstoppable dream-getters. Building confidence in her colleagues and students is at the heart of all she does.

Written by: Iliana Rocha, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of e xpertise. Many leaders and business owners recognize the need to manage employee performance but don’t necessarily have robust performance management frameworks in place to manage overall business health. This results in a number of challenges. How will you know whether you are on track to meet your annual and long-term goals? Do you have mechanisms in place for early warning signs that something is not going according to plan? Additionally, many business owners focus on revenues, but there is a myriad of other drivers that you can monitor so that you can proactively adjust your course of action as conditions change. Therefore, performance management of your employees and vendors is a good start, but you also need to make sure you are managing the performance of your overall business. You have heard of a balanced scorecard approach to look at business health holistically. I prefer to develop performance management frameworks because a scorecard implies simple reporting. On the other hand, with a performance management framework, the focus is on how you use the data and information you have gathered to reflect on your progress and adjust and course-correct as required. Here are the top 5 considerations when designing a performance management framework: Identify the relevant metrics that you need to monitor. Look beyond revenue – revenue tends to be a lagging indicator, and by the time you notice that things are off track, it may be too late for you to address the issues in time. You need to focus on leading indicators — the metrics that will help you flag potential challenges well in advance. To do that, you need to know your revenue and cost drivers. For example, what does your sales funnel look like? Do you have the right number of leads in each of the sales stages? Is the velocity of your conversions improving or deteriorating? Analyzing any of these indicators should give you early warning signs that your revenue is about to decrease or increase. Set targets. Plan what your performance should be for each of your performance indicators. You should know your historical performance and then decide whether you want to keep it as is or assume changes in the future. Once you apply your assumptions to the historical trend, you should have some high-level targets with identified timelines to manage to. Forecast out your expected performance. Monitoring how you perform each month is important. But you also need to forecast where you expect to be in a month or a year from now based on the changes you are observing in the business. It doesn’t have to be a super detailed, time-consuming forecast, but it should be directionally right. Compare targets to forecast . Are you forecasting that your business will underperform or overperform as compared to the targets you set? What is the holistic view of the forecasts for all your performance metrics vs. their respective targets telling you about your business health? Adjust as required . You now have an early warning signal framework which will highlight potential business issues or wins well in advance. This allows you to adjust your course of action to either avoid a negative impact on your business or leverage a positive trend. The bottom line is that you need to improve the predictability of your business performance. And to do so, you need to identify the right metrics, track their performance, re-forecast them regularly and design preventative and corrective actions to meet your business goals. Only when you are looking towards the future will you have a real handle on your business performance while analyzing your most up-to-date results. For more info, follow me on Facebook , connect with me on LinkedIn and visit my website ! Read more from Iliana ! Iliana Rocha, Executive Contributor Brainz Magazine Iliana Rocha is a senior business leader with extensive consulting and coaching experience in all things business. Iliana has been working hand-in-hand with businesses in optimizing their strategy and operations and is now President & Lead Coach at Clubnet Solutions Inc. Her focus is on working with entrepreneurs and small business owners on scaling and transforming their businesses profitably. She is in the process of publishing her first book: Level Up! Low Hanging Fruit to Instantly Improve Your Small Business. Iliana holds a Master of Business Administration (MBA) from Ryerson University, a post-graduate certificate in Strategic Relationship Management from George Brown College, and a Bachelor of Commerce and Finance, with a Major in Economics from the University of Toronto. She is also a certified Project Management Professional (PMP), a certified Agile Coach (ICP-ACC). She is in the process of receiving an International Coaching Federation (ICF) certification as a Professional Certified Coach (PCC).

Written by: Dianne Hatke, 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 waking up every morning to complete your daily routine of affirming, scripting, visualizing, and repeating? Are you avoiding or overriding every shred of negativity and unpleasant emotion as possible? Have you been doing this work yet still have not made the change both internally and externally you have been seeking? While I do believe these affirmations and the like have a time and a place and can be helpful, if you’re finding that they aren’t getting you the results you want, keep reading. There are two reasons why affirmations and other, what I call “band-aid,” mindset techniques don’t work to help people actualize long-term change. First, these techniques are surface level and do not get to the root of what is causing these limiting beliefs and behaviors in the first place. Second, they do not take into consideration the physiological responses these often deeply rooted beliefs present in the body. Let’s break both of these down. Getting to the root of your limiting beliefs: I like to think of affirmations as a prescription drug. You know you have a problem (your limiting beliefs/behaviors), but instead of understanding the underlying cause for this belief, you take a pill (your affirmations) to cover it up and hope eventually it goes away on its own. This is no different than visiting your doctor for sleep issues and her prescribing you a pill to fall asleep without trying to figure out why you are having sleep issues in the first place. If you want to make lasting change, you must see beneath the surface of your limiting beliefs; you must understand them. You can do this simply by asking questions around them. Some questions I like to ask are: What led me to believe this? How do I react when this belief shows up? When is the first time I remember this thought coming up for me? What does this belief prevent me from doing? What might be true about this belief? What’s false about this belief? What have I experienced in the past to prove this belief wrong? Once you get to know the thoughts keeping you stuck, it is time to understand how they show up in your body. This is important because even if you are telling yourself one thing, but your body is responding in the opposite way, you are likely to find yourself reacting to your physiological responses, not your mental ones. Recognizing these responses can be a bit trickier than recognizing the thoughts running rampant in your mind. We become so used to these physiological responses that we are not even aware they are coming up for us. Getting to know the body: To learn how your body is responding to your mind is sometimes obvious, like when you have about of anger, fear, or anxiety, but often it is very subtle, especially if we are often in that state. A person who thinks they are worthy and capable of achieving all they desire is going to feel much different in their body than a person who thinks they are not. Next is the process I use and teach to help myself and others understand how their body is responding to their thoughts. I always suggest understanding your limiting beliefs or the negative thoughts coming up for you first (at least for beginners). This practice will be easier if you already know what has been coming up for you. First , find a comfortable place to sit and take a few deep breaths to relax. Do a quick body scan to tune into your body. This is simply starting at the top of your head and working your way down your body, noticing any sensations you are feeling. Second , once you feel relaxed and comfortable, think of the limiting belief you are struggling with and notice how your body responds to it. Maybe you feel some tightness in your chest, maybe your stomach knots, maybe you feel flushed. Then, say the opposite of that belief. How does your body respond to that? Does it believe what you said? Notice any contrast. Third , allow whatever unpleasant feelings that arise in you to move out of you. Notice them and name them. You can say “tightness in chest” or “knot in stomach” and watch how as you just notice these sensations, they fade away. What is important here is not to feed unpleasant emotions by thinking more negative thoughts or by judging yourself for having them and not to fight them by trying to push them back down. What you fight fights you back, and trying to pretend they aren’t there keeps them scratching at the surface, wanting to be seen. As you begin allowing the physiological responses to move out of you, you can retrain your body to feel what you want to experience with your upgraded thoughts. A great way to do this is simply by thinking of things you are grateful for, feeling that gratitude, then bringing in your new, positive affirmations. Happy healing! For more information, follow Dianne on Facebook , Instagram , and visit her website ! Dianne Hatke, Executive Contributor Brainz Magazine Dianne Hatke is a leader in self-mastery and personal development. After nearly bankrupting her first business then rolling from its recovery right into marital struggles, Dianne has never been one to call it quits. Instead of giving up on either, she began diving deep into herself in unique ways to both maintain the mindset necessary to keep pushing through it all and to uncover the deeply rooted beliefs and thought patterns that led her down this path in the first place. She realized there is a huge gap between what we believe we are supposed to experience, and what we actually experience, a gap that leaves many feeling alone and lost. Through her work, she has discovered her gift and her passion of helping people rediscover and reconnect with themselves.

Written by: Dee Burrowes, 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 happens, life shocks, and at times, it gets in the very way of us. Our daily lives get out of sync, and everyone’s emotional wellbeing can get knocked out of the socket during times like these. It is reported that black women normally have to surmount higher hurdles than others to get the help they need to treat mental health. The conversation surrounding mental health among black women has increased quite a bit in the last previous years, yet still, there is much more advocacy that needs to be done. Often, the strong black woman struggles with their own expectations, mindset, and responsibilities thrown on them from family, finance, self-care, and professional scope that have them neglecting their own health and well-being. We are faced with the stereotype of the ‘strong black woman,’ which is much more than just a cultural ideal but extended to coping psychologically. Societal stigma makes it no easier to cope with mental illness and the barriers and challenges faced by a black woman. There is a deafening silence about how we intend to improve black women's health as we strategically concentrate on their emotional and mental health wellbeing. Yes, we are Superwomen with all the multiple roles and responsibilities but typically can get stuck in a blatant negative stereotype rather than the positive compliment it was intended to be that ripples in such a burden. ‘Journal entry 5/12/20 – I nurture and take care of everyone as I think it’s duty and the best thing to do. I will continue to portray and embody strength at all times. I will not break. I can’t do that as I am dependent on family, friends, colleagues, and community. I will continue to be everything to everyone, catering to them, prioritizing their needs, and neglecting my very own. I am ok with that, but kind of wish things were a bit smoother, or someone would think of me for even a second.’ Better days will come. xxx At times, it appears impossible to juggle with all the care and duties of life, motherhood's responsibilities, being a wife, and fostering intimate relationships. I always feel it’s my duty to go above and beyond while my colleagues, peers, and even family leaving my own professional and self-development are compromised. The efforts of tirelessly toiling do feel undervalued, not that validation is needed but rather some level of acknowledgment or appreciation both at work and home. Many would not know what it is to work with others who do not value you as a human being and all the external pressures of the World. Compared to other ethnic groups, Black women's personal and professional profiles are quite different and are facing many other challenges. Like most of us, Black women, we have experienced the phenomenon of quit and stay in the workplace, which highlights how we have mentally checked out – subconsciously. As this intensifies, we meet the minimum expected value of what is expected then somehow glides under the radar mysteriously. No doubt this stifles our mindset and emotional mentality, limits employee interaction, and slows productivity instead of enhancing Black women's potential. Depending on their distinctive social identities, they are faced with varied obstacles as they desire to improve their scope in their careers. The thoughts of feeling alienated are also married with no one else who looks similar to them that do have a seat at the table; it's become very lonely. It is encouraged that Black women must seek out their own network and support system for accountability and emotional support. There is a better balance doing so with others you can trust with your emotions and those who do have their back no matter what you face. Having a lack of purpose ultimately leads to disconnection causing many women to quit. Exercising a level of fairness should be something that stands out rather than disregarding people's ability who supported the success of the company they belong to. “I understand your pain. Trust me, I do. I’ve seen people go from the darkest moments in their lives to living a happy, fulfilling life. You can do it too. I believe in you. You are not a burden. You will never be a burden.” — Sophie Turner. Impact on Mental Health For many black women, our story spans to perseverance and resilience even in times of desolation. After all, we have survived slavery, the great depression, then surely, there is hope to survive bouts of anxiety and sadness. In part, the challenge is that too often. There is a delay associated with acknowledging that mental illness is much more than feeling melancholy. It is also not a sign of weakness as we fail to recognize mental illness as an actual “illness,” it is no different from an illness as diabetes, cancer, or hypertension. There is a high shame factor attached to mental health, and not until those concerned have started to share their dilemma, only then they realize they are far from being alone. Black women's desires are no different from what other women in other ethnic groups hope for. Everyone's goal is to live a happy and healthy life with positive control, mentally, spiritually, emotionally, and physically. Ignoring the problem and having it internalized will become unresolved. It’s only by accepting the problem and supporting collaboratively then we can overcome this challenge. Journal entry 06/12/20 – I’ve realized I am having serious psychological distress. Who can I trust? Where can I get help without feeling ashamed? Despite putting up a brave face to everyone, I have sadness, hopelessness, worthlessness, and anger. Oh well. I must carry on my responsibilities. xxx It may appear easier to remain in that zone of comfort regardless if there’s a void that we are struggling to satisfy, a hole so very deep it will take much more effort than awareness to fulfill. Unfortunately, there is a misconception that anything less than their best is a sign of being inadequate. In context, for these reasons, black women are in denial due to possible becoming an outcast with their community resulting from their mental health problem. Black women are increasingly experiencing anger, anxiety, and feeling of powerlessness in the face of discrimination and racial injustice. Circumstances do put black women at a higher risk for mental stress due to severe economic insecurity, lack of social support, and physical illness, to name a few. Eventually, this spiraled due to tension, worry, and fear. Additionally, the everyday struggles of coping with other externalities as racism, further exacerbate mental and emotional stress. These triggers of discrimination, inter-generational trauma, and ongoing mental stress are woven into the fabric of our very being. Support is needed by each other without shame, and there is power in taking that first step in asking for help. Journal entry 07/12/20 – I am priceless, blessed, and valuable beyond measure. My contributions to this world will be noticed, although that seems a bit off guard or unnoticed at the moment. I am supportive, loving, nurturing, and encouraging, which will have a ripple impact on those lives that I touch. My influence will be seen and affect generations to come. I know my worth even though it wavers sometimes and is not defined by the different roles I do have. I am enough, I am necessary, and I am loved. xxx It is totally about championing change and the amplification of silent voices needed to reclaim power, which is the first step to care for our mental health. 5 Tips to Championing Mental Health Stigma remains among the most persistent hurdles for people living with a mental health condition. The key is connection, adaptability, identification with culture, knowing your limits, and family. Listen to yourself – Be in the know. You can make a difference in your family, community reaction and comprehend exactly all that there is to mental health. Listen and educate yourself as mental health is personal. However, it is essential to educate people and learn from those who have experienced it. Speak up and speak out – Whenever there is an opportunity, it is a topic that needs to be spoken about in the board room, in homes, and in schools. The importance of mental healthcare must be at the forefront, and if there is a negative conversation about mental illness, do not stay silent. Silence should be avoided at all costs. Be an advocate - Bringing awareness to mental health issues and supporting those living with mental illness. Social media platforms are a quick method of productive engagement and reach widespread very quickly with any intended initiative. Music to the soul – Plug into playing soothing and uplifting music on the regular. It will gradually calm the mind and increase dopamine level – a touch of happy hormones is what the doctor orders. Seek therapy – Therapy is a productive and effective means of managing mental health illness, making it viable to those who most need the sessions. Therapy involves one to one contact with a certified specialist who will also design exercises and activities to practice at home to manage mental health. For more information, visit my website! Read more from Dee! Dee Burrowes, Executive Contributor Brainz Magazine Dee Burrowes, Certified Professional Coach, NLP Practitioner, Speaker, Trained Teacher, International Awards Judge, and Mental Health Coach with Behavioural Disorder, helps you gain more confidence in being more effective at bringing happiness to your life. By identifying your core values and what drives you, you will gain clarity on what your life and career vision should be. By learning how to eradicate self-doubt, boost self-confidence, and form good habits, all of us can overcome our challenges and live more mindfully, consciously, and authentically. Life passes us by, and the fear of not being authentic kicks in, and it is the right time now to identify your inspiration by designing a lifestyle that would capture the very essence of you. Dee is a visiting professor in Events and Hospitality management in both undergraduate and postgraduate studies. She continues to participate in the hospitality industry. Dee is very much passionate about Mental Health, and as a Mental Health Advocate, she supports corporate companies on Mental Well-being.

Written by: Madelaine Gomes, 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. Is your perception showing you a world full of trouble at the moment or a world full of opportunities? Is your perception focusing on your emotional trauma and pain or on the Wisdom gained? Is your perception keeping you focused on your limitations and the feeling of not being good enough or allowing you to grow and to be unstoppable? Do you see situations for what they are or what you think they are? Our perception of a situation, experience, or belief determines our actions and outcomes. Without knowing, we are programmed through our childhood experiences and beliefs to see ourselves, others, experiences, and life through a certain lens. This lens has been inherited over generations and influences all our outcomes in life, until we decide to change our perception, which will change our beliefs and then our outcomes. Our humanness was tested to the maximum this year. Our existence was shaken and stirred, and only the brave, connected, and focused will be able to tap into the vortex of abundance and hidden blessings, while the others will still be trapped by their perception of their perceived bondage. There has not been a better time in history for the discovery of the “I am” within you. Now is not the time to fit in, compare yourself to others, or be a people pleaser as these build false foundations and expectations for your outcomes and relationships. How do we change our perception of ourselves? The time has come to heal your past emotional trauma and wounds that replays in your life every day and robs you of a new future! Alchemising your past and your pain into your gain will change your perception about your experiences and allow you to see the Blessings in every painful experience. This will set you free from past bondage, holding your mind hostage and preventing you from activating your “I am.” The “I am” within you is waiting to be discovered, and once you give birth to your true authentic “I am,” you will be able to align your self-esteem, self-love, self-respect, and self-acceptance with your “I am” and start living from your true essence. Finding forgiveness in your heart will heal the block in your heart, allowing the expansion of your heart to give and receive unconditionally. You will realize that your broken heart does not need to be protected and blocked from others, but the absence of self-love and setting healthy boundaries, caused you to go astray into unhealthy situations. Once you change the perception of your “I am,” you will speak with your authentic voice, calmly and without any drama. Your healthy self-esteem will develop a higher emotional IQ, which changes the perception of perceived drama. Most importantly, learn to listen to your intuition as this is your born GPS gift in life. It has been designed to protect and guide you and is wired with Infinite Intelligence! Now more than ever, the time is right to change your perception about your inner world. Realize that the power is within you to change your thoughts, actions, and outcomes, which will cause a ripple effect on the people you interact with, so the change of the world around us starts! Healing the perception of what was and creating a new perception of what it will give you momentum to move forward and activate your “I am” possible. Follow me on Facebook , Instagram , LinkedIn and visit my website ! Read more from Madelaine ! Madelaine Gomes, Executive Contributor, Brainz Magazine Doctor in Metaphysical Science, Pranic Healer, and Executive Business Coach and Mentor, merging business with spirituality. I help leaders to reconnect with their higher selves and become conscious, visionary leaders for the future. I am the Founder of the “I am” Foundation for Leadership, Self Mastery, and Self Empowerment development.

Written by: Marlena O´Donnell, 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. What would be the best gift you could get for Christmas? Imagine how you would feel getting this gift - a warm, fuzzy feeling of contentment, joy and gratitude. The feeling that all is well, you can have what you want and you are special. And now imagine the Three Wise Men knocking on your door this Christmas and bringing you not just one, but 12 gifts that will transform your life and make it more fulfilling, stress-free and successful. But…you don’t have to wait until Christmas to receive them - they are here for you to get right now! 1. Accept what you cannot change In April this year, a well-being survey was carried out in the UK to find out how well people are coping with the pandemic. The survey participants largely fell into two categories - those who could not accept changes caused by the pandemic and suffered as a result (anxiety, lack of sleep, and lack of motivation) and those who took the social distancing restrictions in their stride. The second category fared much better - they adapted and found new ways of doing things they love. It is not always possible to change what happens to us, but we can always change our attitude. We can choose to fight a losing battle or accept and adapt to what is happening around us. 2. Cut yourself some slack We are all capable of making some harsh judgments about ourselves, such as “I wish I hadn’t done that,” “I keep trying and nothing works”, “I’m a failure”. If you are prone to self-judgment, stop. Take a break from beating yourself up. You cannot change the past but you are able to take control and influence the present and right now you are capable of achieving anything you want. 3. Don’t worry about what may happen We are not particularly good at predicting the future. If we were, there would be many more lottery winners. And yet we often fall into the trap of thinking that we know all the possible things that can happen. Next time you try to guess the future and worry about a negative outcome, please remember that it has not happened yet and anything is possible. 4. Take time out It is so easy to get swept away with work and household-related activities, let alone preparations for Christmas and not give yourself time to pause and recharge. So if you have a busy schedule, take something out of it that does not have to be done immediately and slot some time in for yourself instead. Take a walk, read a book, take a long bath - do whatever you like doing that helps you relax. You will then find that the other tasks you have scheduled will get done more efficiently and effectively as you will be refreshed and have more energy to do them. 5. Adopt beliefs that serve you well If you think that you can do something, you will do it. If you think that you can’t, then you will not even try to do it. Your beliefs shape your actions and your actions shape the results you get. Choose beliefs that are liberating and discard those that are holding you back. 6. Show kindness Kindness, whether it is given, received or observed makes us feel better. Being kind releases endorphins which are your body’s natural pain killers, reduces stress, anxiety and increases the sense of well-being. 7. Reach out when you need help When things go wrong for us, it is very easy to believe that we are in a unique situation and nobody will understand what we are going through. However, talking to somebody else about what is on your mind helps to put everything into perspective. Sharing a problem increases the chances of finding a solution and helps you to realize that you are not alone, that others are also in the same boat. 8. Remember that it’s OK not to be OK We often feel that we have to put on a brave face and pretend that everything is OK. When asked: “How are you?”, most of us automatically say: “I’m fine, thank you”, as if admitting that we are not feeling fine is wrong. Our feelings come and go and inevitably, we will not be happy all the time. So don’t feel bad about feeling bad! 9. Stay connected Even if you prefer your own company, find time to connect with others. They may need you more than you realize. Loneliness has a negative impact on our mental and physical well-being and shortens our lives. Live long and help others live longer too! 10. Take a break from social media Are you finding yourself glued to your smartphone or laptop, constantly checking what others are up to, and wishing you had a wonderful and eventful life like theirs? Do you check the news every hour in case something has changed, only to be disappointed that nothing positive is taking place? Stop! Take a break for a couple of hours - even better, a day or two! The world will not collapse and you will find yourself having extra time to do the things you love. 11. Express gratitude It is easy to focus on what we cannot do and cannot have. But if you look closely at what we are still able to do and enjoy, you will be amazed to find out how much beauty, joy and pleasure there is in your life. Why not notice what you’ve got and every evening before you go to bed, think of three things you are grateful for? 12. Give yourself a present of self-growth For most of my life, I thought that I was a victim of circumstances. I judged myself very harshly on everything I’d done and hardly ever patted myself on the back. I thought that change was impossible. I was wrong. Books about mindset and coaching transformed me and my life. I’d like that for you too. It’s never too late to change, so if you would like to get better results in life, break bad habits and remove beliefs that are holding you back, give yourself a gift of self-growth. Don’t keep the Wise Men with their gifts waiting outside the door. It is never too late to change and turn this Christmas into the most fulfilling you’ve ever had. Go on - open the door, take the gifts and enjoy the warm fuzzy feeling of well-being and joy! For more information, follow me on Facebook, Instagram, LinkedIn and visit my website! Marlena O’Donnell, Executive Contributor Brainz Magazine Marlena O’Donnell is a certified life coach, mentor and motivational speaker specializing in freeing her clients from beliefs that are not serving them well. Marlena has successfully helped many people gain an unwavering belief in themselves, confidence, motivation and courage to go after what they want in life through individual and group coaching, mentoring and workshops. Marlena has personal experience of overcoming significant challenges in life and succeeding against all odds. This, combined with her thorough understanding of both business matters and personal issues, puts her in a unique position to help her clients successfully navigate their way through difficulties they face in all areas of life and achieve “the unachievable”. As a motivational speaker, Marlena inspires others to make powerful and lasting changes in their life. She has been a keynote speaker at business events, online conferences and summits.

Thokozile Eunice Mahlaola is the founder of The CherryBlue House, a consortium where they deal with career development, personal development, content writing, and music entertainment. Since 2015 she has self-published three books and has two books and a music album coming out in 2020. Her online courses have changed the lives of people from different parts of the world. She has studied Creative Writing and Editing through the Institute for the Advancement of Journalism as well as Language and Literature and Public Relations Management both through the University of South Africa. The eighteen years of combined corporate and entrepreneurial experience she has gathered has prepared her to work with individuals, employees, and new entrepreneurs who want to know their life’s purpose, align their priorities with their values and be more productive in their lives, work, and businesses. Who is Thokozile? I am a child of Elohim, an empowered woman, a wife, a mother, an entrepreneur, and an eternal student. I live my life based on my life’s purpose, which is to live my best life and to help others do the same by aligning their lives, careers, and businesses with their lives’ purpose. Being authentic and artistic is at the core of who I truly am. I am an ambivert, and I am comfortable spending hours by myself reading, writing, working, yet I also enjoy working with many different people from all walks of life. Three words that describe me are ambitious, inquisitive, and kind. How did you get into entrepreneurship? Becoming an entrepreneur was a natural transition for me as I went from assisting my family in their businesses to establishing my own. My late father was a tuckshop owner; my mother is a seamstress; my late sister was a deli chef in the making, and my brother runs a hair salon and a carpentry business. I grew up helping in their businesses after school , which led to me being bitten by the business bug. I made my business transition by establishing my company while I was still employed, so I can test the market and build my clientele before I go into it full time. How do you balance having three different titles? The work I do in all three of my fields has the same foundation, which is my life’s purpose. Whether I sing soulful music, write fictional stories or create developmental content, all I do is help my audience, readers, and communities to embrace their journeys towards becoming their truest selves. I believe in using my talents, gifts, skills, and knowledge as resources to deliver my products and services. Tell us about your signature course, Born to Be. Many people never give a thought as to why they are alive. They live their lives on repeat, merely existing. They never realize that there is more to life than attempting to make money by having jobs they hate. When we realize this, life starts to be precious and time becomes valuable. Born to Be helps people see themselves and life in a new light as we help them make sense of who they are and what they are meant to do with their lives. We help them find their place in the world, to align with their highest values so they can be efficient in their lives, careers, and businesses. What is your book Pearls – Sophisticated and Mysterious about? I wrote this short story collection because I felt that in the age of influencers, celebrities, entrepreneurs, and philanthropists, people want so much to appear perfect, successful, and influential in societies that they somehow forget that they have human needs that need more attention than appearances. The stories follow the lives of four characters, and their stories invite the reader to walk in their shoes and to change and grow in their own life as the- characters do. These are stories of hope and dreams, courage and ambition, identity and self-love, and growth and strength. Give us a glimpse into your upcoming music album Love Legacy. The truth is I am a romantic who is in love with love, and I show that in my album as I celebrate love in all its forms. In essence, I celebrate eternal love, self-love, romantic love, love for all human beings. The songs are delivered in soulful melodic and poetic forms. We are still in the studio working on it; however, you can hear what it sounds like on my YouTube channel ! What projects are you currently working on? We are excitedly preparing for three paid memberships, which will commence in January 2021. The first one is Enriching Lives and is for individuals who know that something needs to change in their lives but have no idea what that change is and how to bring it about. The second is Equipping Professionals , and through it, we assist employees in positioning themselves to excel in the corporate world. The third one is Establishing Entrepreneurs . It focuses on helping business owners build strong foundations for their businesses and apply current industry requirements to stay relevant in their specific markets. To register for any of the memberships or the course, contact us at info@tcbh.co.za . We are also open for bookings and collaborations. Follow Thokozile Eunice on Facebook , Instagram , LinkedIn , and visit her YouTube-Channel ! Read more from Thokozile !

Written by: Gabriella DeLorenze, 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 been called sensitive? Or emotional? Too emotional? Yeah, me too. As a kid, I can remember crying all the time. I can also remember family members saying, “Oh, there she goes again” or “Does she always do this?!” Both implying to me that my tears were not wanted nor welcomed. Now, I can tell you, as a kid, these feelings made me think that I was not wanted nor welcomed. I would run away in anguish, embarrassed and ashamed of my sensitive feelings and of myself. Hello, childhood traumas . What does this look like in a 30-year-old? It looks like a simple disagreement or argument with my fiancé and needing to excuse myself (read: storm off crying) because he invalidated my feelings. Or, getting defensive and defending my emotions to wit's end when that’s not even with the conversation was about at all… mainly, it looks like a not helpful way to cope with anything nor a positive way to treat anyone. Fun Fact: No one likes their feelings to be invalidated; it hurts us. That’s why many of us subconsciously throw it out to others in fights…it’s hurt us in the past, and we feel like we want to hurt this person in front of us. And eye for an eye, if you will. A very helpful reminder, especially in moments of disagreements or hurt, remember that the person you’re arguing with loves you. It’s simple. And if you’re in a disagreement with someone who doesn’t love you, think about that. It’s most likely not worth your time nor energy at all! If you can remember that, at our core, we’re, as Oprah says, Spiritual Beings having a Human Experience . The human experience emanates all of our faults and errors, our sins, and our imperfections. That is who we are. Yes, always want and strive to be better; as our sister Maya Angelou preaches, “Do the best you can until you know better. Then, when you know better, do better.” So it is. And so, the cycle goes. Forgiveness isn’t always easy, nor is it always available to us right away. And, forgiveness is always a release of negative, unwanted energy and a rise in your vibration. Forgiveness holds the power to change you. It will challenge you and it will redefine your definition of love. Forgiving the man who raped me remains the highest level of healing in my life thus far. It isn’t always perfect, sometimes my mind thinks of him and my body clenches or I get tears in my eyes, but overall, a weight in my heart, mind, womb and body has lifted. I feel lighter, releasing the control my resentment of him had over my body and my life. I am able to show up as a different person because of this constant practice of forgiveness. I am only able to support my clients healing from similar situations of assault because of this practice. Life is filled with a series of lessons that we must learn in order to evolve or to change. Insanity teaches us that you can’t do the same thing over and over again and expect different results. The same is true for life: you can’t do or think the same things over and over again and expect different results*. *Example Results: promotions, awakenings, the infamous “more,” wealth, knowledge, leadership, growth, expansion, etc. If you are looking to be more confident, self-assured, and less stressed, a great place to start would be looking at: Where have you felt confident in the past? (i.e., What felt good/easy/aligned to do?) What makes you feel unsure or insecure? Look at why you don’t feel confident. Or who taught you that you weren’t good enough? There is a moment of trust and surrender during each learning cycle. Inviting in forgiveness, remembering we are all flawed humans, seeing the lesson, grieving the loss of a part of you that no longer serves you, attempting to put your new habit into effect, failing, trying again, reminding yourself why this change is important (perhaps it’s mirrored to you from a love one again) AND ONLY THEN (insert a few more failed attempts,) the lesson will be learned. The key to life and evolution is simply searching for the meaning in everything. Instead of asking yourself, “Why is this happening to me?” a more appropriate question is, “What is this here to teach me?” That way, you’re staying in constant inquiry. If you’re single , think about your past relationships, there’s probably something in common with each of your past partners (then, look back at your relationship with the men/father figures or mother/woman figures [pending your sexual preference and orientation] in your life – there’s usually a connection.) If you’re happily in love or happily single think about other relationships, work roles, arguments or complaints that you’re constantly experiencing…The hardest part is identifying the pattern. Once you are conscious of the pattern, actively find the words for it. Acceptance and ownership are the first steps. The words that healed me and my lesson loops the most were words like: codependency, middle child syndrome, perfectionist, defensive and understanding my imbalances (mainly, my expectations ) as an Enneagram 2 (the Helper). Not the “happiest” of words at first glance but, sometimes our best healing comes from being open to the possibilities that words/things/actions that we used to run from have the power to heal us. We simply need to allow ourselves to love all of the nooks and crannies that comprise us of us. The sins, flaws and cracks. Dimples, scars and cellulite. I love it all! You wouldn’t be YOU without it! Once you can point it out and own it, you can forgive yourself for it and those who taught you. You can then begin to heal it, manipulate it and form it like playdough into whatever serves you now. Your defensive-ism has protected you for many moons; does it still serve you now? Is it hindering your current relationships? Invalidating those you love’s feelings? Your perfectionism is great for organization at work; does it serve you in your home? Same for all of your other patterns of self-protection: denial/avoidance, silence, numbing out, etc. Look at yourself. All of you, masks off. Accept yourself so you can accept others and their blemishes. Here is your permission slip: Be sensitive, be defensive, be perfect. Until those traits no longer serve your highest power. And then, when you know better, do better. Follow me on Facebook , Instagram , m y Facebook-group and visit my website . Read more from Gabriella ! Gabriella DeLorenze, Executive Contributor Brainz Magazine Gabby is an intuitive embodiment coach for coaches. She is an athletic trainer with a MED in Biomechanics, a life coach and an E-RYT/YACEP. Gabby has over a decade of experience healing 500+ souls and 1000’s of hours teaching the mind-body connection through coaching, anatomy and movement/yoga rehabilitation. Through mindset coaching and facilitating healing your emotional and physical bodies, Gabby will teach you to melt your stress and anxieties so you can start living your healthiest and happiest life. Together, we will find tangible tools to heal old relationships, cultivate self-love and create the space for an abundant life.

Written by: Suzanne Ratti, Executive Contributor Executive Contributors at Brainz Magazine are handpicked and invited to contribute because of their knowledge and valuable insight within their area of expertise. As we near the end of the year, it is human nature to slow down a bit. We all look forward to the holidays, and many people take time off. But, now is the home stretch to finish the year strong! In this article, we discuss the common myths about year-end sales and how to end on a high note. Myth No.1 Everyone is Waiting to Make Buying Decisions. This is, by far, the biggest reason that salespeople take their foot off the gas at year-end. While many people do take time off, most decision-makers are trying to finalize budgets, submit forecasts, and buying decisions for the coming year are already being made behind the scenes. So, if you don’t get the sale and/or your budget allocation now, you’ll likely miss out if you wait until after the New Year! Myth No.2 Decision Makers Are On Vacation If 2020 has taught us anything, it’s that nothing is “normal.” Vacations have been canceled or postponed, and more people are working from home. So, how many of your decision-makers are on vacation? In a ‘normal’ year, many decision-makers enjoy the extra time around the holidays to get things off their plate. This year is no exception. If you’ve been struggling to get past the gatekeeper, the end of December is a great opportunity to circumnavigate that process. After all, the gatekeeper is probably on vacation too! Bonus tip: Make a genuine appeal to the decision-maker for a few minutes of their time. Most decision-makers have worked their way up the ladder, and they’ll likely appreciate that you’re still burning the midnight oil at year-end. Take advantage of this window to reach decision-makers and find a solution to their problems. My best years of sales were due to strong closings in December! Myth No.3 Are You Solving or Selling? Jeffrey Gitomer, the proverbial King of Sales, used to say, “No one wants to be sold, but they love to buy!” The only way to ensure your approach is genuine and authentic is to be sure you’re solving a problem. If you’re just selling something, you’re going to struggle. If you are actively looking for problems to solve, you’ll win every time. More importantly, if there is no problem to be solved by the product or service you sell, just provide value. When I realized that my prospect didn’t need my product right now, I would always look for additional opportunities to help them…even if it didn’t correlate to a sale. Maybe they need a connection to another service provider? Perhaps they need a holiday gift idea for a family member? Probing questions will help you uncover the problems that they need to solve. By providing value, you’ll create a long-term relationship that will position you for a sale in the future. Don’t buy into the theory that year-end selling is an uphill battle! With the right approach, you can close business, win sales, and create long-term relationships that will generate revenue long after the holidays (and 2020) are over. If you need help creating year-end strategies, you know where to go! www.Ideas360llc.com Do you need more creative ideas for Sales & Marketing? Follow us on YouTube, Facebook, Linkedin and visit our website! Read more from Suzanne! Suzanne Ratti, Executive Contributor Brainz Magazine Suzanne Ratti is a Sales & Marketing Strategist, a proven performer and an entrepreneur with a passion for helping businesses revolutionize the way they deliver their products and services to their target audience. Her background in Sales and Marketing for powerhouses like Xerox and SmartCEO allows her to translate real-world experience, critical skill sets and proven results for businesses in virtually every industry and setting. Suzanne provides engaging coaching and presentations that can inspire, motivate and empower business owners, solopreneurs, and their sales teams to think differently.

Written by: Rita Hurry, 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. A different type of Christmas. Due to the pandemic this year, many will be celebrating Christmas differently. Some will have fewer family members at the dinner table, but it may be a Christmas for one for some. This may be a welcome change for some, who will enjoy some quiet time alone, but for others, this could lead to the feeling of loneliness. What can instigate that feeling of loneliness? Many things could instigate the feeling, the main being what society promotes as the ‘ideal Christmas’ in the media. Christmas is always promoted as a time for lots of people to be together, celebrating the festivities, and if that isn’t enough, couples getting together and celebrating. It is never portrayed as one person enjoying the festivities at home on their own. This ignites that presumed feeling of loneliness before the actual big day, which can create anxiety. Another instigator is spending too much time on Social Media platforms and scrolling through the so-called ‘perfect happy lives’ you see on your newsfeed and believing that everyone has someone at Christmas, apart from you. All this can lead someone to become sad and anxious and eventually lead to depression, as that feeling of loneliness takes over. So what can you do to combat this? Mindset Your mindset is your number one go-to tool during times like this. You have every right to enjoy Christmas, just as much as those spending it with others. It should not take away the joy that this festive period can bring just because you are on your own. Think about it – you can eat what you want, when you want. You can get up later if you choose. You can binge-watch all the TV programs you want or switch off the TV altogether and listen to music instead. You can dance around your house/apartment and stay in your place. You don’t have to answer to anyone and avoid any awkward questioning. It can be a joyful day to just enjoy being you and enjoying your own company. To get to this point, though, you need to steer your focus off what society or social media portray the ideal Christmas day to be and create your own. Christmas can be anything you want it to be, and if it is that time of year where you get to have a ‘self-care’ day…do it. How you perceive your reality is important here. Step away from the expectations and focus on the good things you have gained so far this year, and recognize that Christmas is no exception. Yes, it may be the first time you are spending Christmas on your own due to the pandemic, but focus on the fact that you have a roof over your head, food to eat, clothes on your back, and a comfy bed you can fall into any time you decide to take a nap. By taking your focus off the circumstance and onto the small, simple pleasures of life and the things you are grateful for, you will find that before you know it…Christmas and the festivities will be over. Remember, it’s just one day out of all the 365 days of the year. But for those of you who find it difficult to re-focus your mind, there are many helplines, including the Samaritans, who are always at the end of the phone for you to talk to if close friends and relatives are not available. Another option is to gather everyone around the Zoom Virtual Platform and have a good catch up virtually. If it works for businesses and team meetings, why not make it work for Christmas gatherings. Visit me on my Facebook, Instagram, Podcast, and Website! Read more from Rita! Rita Hurry, Executive Contributor Brainz Magazine Coach Rita Hurry is an Entertainment Spiritual Coach focusing on the balance of Body, Mind and Spirit, which is the foundation to success. Coach Rita Hurry specializes in the following: Law of Attraction, Meditation, Energy Healing and Breathwork. She has been coaching for over 17 years and her clients include – Casting Agents, Musicians, Music Producers, Writers, Artists, Actors, Singers as well as Business Owners, CEO’s, Entrepreneurs and other Professionals. Her clients are based all over the globe. She also is a published author and has 2 books based on the Law of Attraction principals available on Amazon. Along with the spiritual work she does, Coach Rita also co-owns RIME Entertainment Limited and is a co-presenter and co-producer of an online interview show, RIME Entertainment Showcase, where both her sister and her interview various talents in the Arts and Entertainment industry, sharing their journey and inspiring others to never give up on their dreams. Coach Rita’s mission is to help everyone to Think Big and Make the impossible… I’m Possible.

Written by: Susan Watson, 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. It is important to remember that looking after kids and parenting does not come with a manual. No one is a perfect parent. There is no such thing as the perfect family. None of us get it right, and so do not beat yourself up about it making mistakes. I am no expert in this area – just a mum of 3 and a grandparent to 8, who has made a lifetime of mistakes. Kids knew me as the morning monster. I have been called a very shouty granny, but I hope this is information helps or is useful to someone. This is a huge subject and barely touches upon it. There may be even one little snippet of information that may help one person, and then it is helpful. It is important to start by stating that Sensory Meltdowns cannot be and are never a choice. Behavior does not come into this. This is a reaction of the nervous system, and it is a reaction and not a choice. It is, without a doubt, extremely draining and upsetting to observe any sensory meltdown. Witnessing and supporting your child through a sensory meltdown is one of the most difficult things a parent can go through. It may test patience and control to the limits. A good place to start for making positive change is with anxiety. If you have a child playing up, having sensory challenges, or is anxious, you cannot help in any way or improve the situation if you are overstressed or anxious. You need to self-regulate and manage yourself first. A simple way to regulate your own body is to relax your body fully and completely. Just for one second, throughout the day. Breathe! The more you do it, the longer you stay outside, toxic stress and anxiety. You can stay calm and in control when you need it most. I always say do this 200 times a day, and you will be in a place of self-regulation. This 200-times is just a couple of minutes per day. That is the number one priority – Self-regulation. Let us look at practical methods you can do during a sensory meltdown from sensory overload. This is while it is taking place. Regardless of how it comes about, when your child has a sensory meltdown, it is a force to be reckoned with. It presses your own stress and anxiety buttons. Although everything may seem to be out of control, you can do things to help your child in regulating their system, which is what is needed most. When they are in a meltdown, your child is in a full-blown fight or flight mentality. Reasoning with them is pointless. There is no reasoning. Their sympathetic nervous system has kicked into survival mode. They can do nothing about this. They cannot think or listen. The logical thinking mind is shut down, and the hearing is impaired. It is so important the emotional brain is now in control. Model Breathing One of the most effective approaches for calming a child is to try calming breathing techniques. However, in the middle of sensory overload, a child will likely not be able to attempt to slow their breath. Remembering that reasoning is impossible, so this is very unlikely. That is the time to start the exercises yourself. It is amazing how your loud but controlled and calm breathing can influence such a situation! You can do a loud but calm deep breaths – loud and long. Their breathing and body will sync with this and will help you stay calm. Enteroception is the awareness of what you feel inside your own body – some children have impaired Enteroception. This is emotions and feelings and any changes taking place within the body. Each child will have their own struggles. Here are a few activities that will cover some of the major problems and offer some help: Kids Yoga Mindfulness Emotion Matching Games – Cut-out pictures in magazines or create emotion cards. Have the child match the emotions to the card. Breathing exercises – Pay special attention to what they can feel in their body. You can let do activities like smelling flowers/blowing out candles – keep it fun! Age dependant – Social stories in pictures can be useful. How emotions feel – Track their emotions during the day and how emotions can make them feel. Use relevant facial expressions. Heavy work activities – Pushing walls, yoga stand and pull sticks, weighted blankets etc. Now for the parent, here are a couple of hints that may help you survive a sensory meltdown: Remind yourself that your child is in fight or flight and no longer can use reason or logic. Your child is now operating out of the emotional center of the brain and most likely cannot understand you. The best thing you can do is to stay calm and keep them safe and let it pass. This situation will cause your blood pressure to rise and your frustration level to shorten as a result. Taking repetitive deep breaths can relax your body's muscles. It is the quickest way to calm your body down and decrease the release of stress hormones. Slow and calm breaths will allow you to continue thinking from the logical part of your brain and not from the brain's emotional center, where a child with a meltdown is coming from. Both of you in this part of the brain will not help either of you. Breathe in from your nose and out through your mouth. Nice long slow breaths out. One of the most important thing is consistency. Try to respond in the same way each time so that the young person can know what will happen if they behave in certain ways. It is important to set limits and boundaries around certain dangerous behaviors and that the young person knows what they are. Not all behaviors are sensory. Some are just children testing to see what they can do. Children will benefit from having healthy boundaries. Lastly, do not forget to celebrate when the child manages to tolerate a situation for the first time or attempts to self-manage their behavior. Cut yourself some slack. You are doing the best you can. Recognize that too – well done. Follow me on Facebook, Instagram, connect with me on LinkedIn and visit my website for more info! Read more from Susan! Susan Watson, Executive Contributor Brainz Magazine Susan Watson specializes in working worldwide with all ages experiencing Anxiety, Emotions, and Trauma, in a content freestyle, so that no talking really needs to occur unless wanted. Working with feelings and emotions within the body, Susan releases the emotional connection of past experiences. She teaches self-help tools to help others live their best life, the life that is deserved. Susan supports individuals, groups, and the workplace with her Be Your Own Empowered Hero workshops, which were introduced as a measure to reduce the risk of future issues with mental and emotional health.