Written by Andrea B Denney, 2x Author, Narrative Legacy Fine Art Photographer Andrea B. Denney is a leading grief-informed fine art photographer and author recognized for her expertise in legacy storytelling and compassionate visual art. Her award-winning work helps families preserve memories with depth, empathy, and artistry. You’ve been running on empty for so long now that “empty” has become your new normal. If you wake up exhausted, snap at loved ones, and can’t remember the last time you did something just for yourself, you might be too used to feeling depleted. The truth is, your body keeps score, even when your mind insists you’re fine. This quiet epidemic is called caregiver burnout, and it’s more dangerous than most realize. Maybe you feel like stopping isn’t an option, because they need you, because nobody else will, because care can’t wait. And still you push through, telling yourself you’re fine. But this level of burnout isn’t sustainable, and it isn’t your fault. What is caregiver burnout? Caregiver burnout is a state of physical, emotional, and mental exhaustion. It arises when caregivers give everything for someone else but don’t receive enough support, rest, or nourishment in return. It’s not a weakness, and it’s not a failure. It’s simply the cost of pouring out more than you refill, day after day, sometimes for years. The National Alliance for Caregiving and AARP report that over half of long-term caregivers experience severe mental and physical health symptoms, with many suffering in silence ( NAC/AARP Caregiving Report ).[1] Warning signs you might miss Burnout doesn’t show up all at once. It grows slowly, disguised as “just being tired” or “having a rough week.” To stop it from taking root, you need to know the signs: Physical signs Constant fatigue, even after sleeping Frequent illnesses Headaches or muscle aches that don’t go away Changes in appetite or sleep routines Emotional signs Hopelessness or helplessness Increased irritability or anger Isolation from friends, loss of interest in hobbies Emotional numbness Behavioral signs Skipping your own meals or appointments Increased reliance on alcohol, medication, or caffeine just to cope Trouble focusing or making decisions Feeling like caregiving has taken over your entire life Why caregivers ignore burnout Most caregivers know something’s wrong, yet take no action. Why? Guilt: “My loved one has it worse, I shouldn’t complain.” Identity: “This is my job, this is who I am now.” Fear: “If I stop, who will care for them?” Isolation: “Nobody else really gets it.” If these thoughts sound familiar, know that you’re not alone, and you’re not broken. Finding your way back Burnout recovery doesn’t mean abandoning your loved one. It means recognizing that you can’t give from an empty cup forever. Here are steps you can begin today: 1. Name the truth Admit it out loud: “I am burned out.” There’s no shame here, just honesty and the power to begin again. 2. Ask for help This is often the hardest part. Reach out to: Family or friends (even for a small favor) Respite or home care organizations Local or online support groups Professional counseling is needed 3. Restore small moments You don’t need a vacation, just pockets of peace. Take a 10-minute walk outdoors Enjoy a hot cup of coffee, undisturbed Call a friend just to talk Savor a single meal (really taste it) 4. Set boundaries It is okay, necessary, even, to say “no” sometimes. Protecting your own time and energy helps you sustain the journey for the long haul. For more practical tips:   Modern Loss – Setting Boundaries Essential resources for burned-out caregivers You don’t have to do this alone. Here are a few resources I created (and used myself) to help you recover: Stillness Suite : Healing music and gentle guidance, no requirements, no pressure. The Empowered Caregiver : Surviving Caregiving Without Losing Yourself.[4] Remembrance Record Podcast: Gentle audio for the hardest days. After the Goodbye Community : A safe space for honest support, even after caregiving ends. Find more help at: Family Caregiver Alliance [2] Modern Loss [3] Grief.com You matter too Repeat this truth: Your life matters. Your health and happiness are not extras, they’re the foundation. The best gift you can give your loved one is a caregiver who is hopeful, whole, and still able to care for themselves. How you care for yourself will shape every chapter ahead, even after caregiving ends. Start small, give yourself grace, and trust that finding your way back is possible, one step at a time. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Andrea B Denney Andrea B Denney, 2x Author, Narrative Legacy Fine Art Photographer Andrea B. Denney is an award winning grief-informed fine art photographer, two-time author, audio storyteller, and creative entrepreneur based in Tennessee. Known for legacy storytelling and trauma-aware artistry, she helps families preserve memories and emotions through timeless visual art. Recognized with the 2025 Prestige Award and Marquis Who's Who Honoree of 2023, Andrea combines technology, compassion, and service to inspire healing, connection, and preservation of love through generations. References: [1] National Alliance for Caregiving & AARP, 2020 [2] Family Caregiver Alliance [3] Modern Loss [ 4] CDC – Caregiver Health

Brandi Stiles is a wellness coach, personal trainer, and breathwork practitioner with over 30 years of experience in fitness, mindful movement, yoga, meditation, and breathwork. As a menopausal woman herself, her work bridges intellect and embodiment, gently guiding people out of overthinking and back into the wisdom of the body. Through her recently launched live online subscription, Brandi offers nervous-system-aware movement and wellbeing practices designed to cultivate strength, clarity, and sustainable inner balance. Brandi Stiles, Wellness Coach, Personal Trainer, Yoga and Breathwork Practitioner Who is Brandi Stiles? Brandi Stiles is a wellness practitioner, breathwork guide, movement coach, and single mama who believes that true strength begins within. With over three decades of experience with Personal Training, her work now weaves together physical training, mobility, yoga, meditation, and somatic breathwork to help people reconnect to their bodies, regulate their nervous systems, and build lives rooted in self-trust and inner peace.  At home, Brandi lives a grounded, intentional life in a small Canadian town with her daughter. Much of her joy comes from simple rituals, early mornings, movement, time in nature, being a dedicated Hockey Mama and creating a sense of safety and presence within her home. Motherhood has been one of her greatest teachers, deepening her capacity for patience, honesty, and embodied leadership. In business, Brandi is the same person she is in life, caring, compassionate, and deeply present with a deep love for helping others create the change they are seeking. She runs an in-person studio focussed on strength training, esteem coaching, fitness, yoga and mobility, whilst also offering an Online subscription where she brings all the practices she loves to the online space in Live sessions. Whether in real life or online, Brandi is creating spaces that are less about performance and more about connection.  Her approach is not about quick fixes, but about sustainable transformation, meeting people where they are and walking alongside them as they reconnect with themselves. Brandi has lived and traveled extensively around the world, following a deep inner pull for experience, growth, and understanding. Those years of exploration and living abroad, combined with seasons of profound challenge, ultimately led her back to herself. Today, her work is informed not just by certifications or study, but by lived experience, self-inquiry, and a commitment to doing the inner work she now guides others through.  At her core, Brandi is someone who believes in the power of presence, the wisdom of the body, and the idea that healing doesn’t require becoming someone new, only remembering who you already are. What inspired you to create your business and step into this field of wellness?  My work in wellness wasn’t inspired by a single moment, it emerged over a lifetime of listening to my body, my experiences, and the quiet truths that surfaced when I slowed down enough to hear them. I was drawn to movement and training at a young age, initially through discipline, performance, and physical strength. Over time, I began to see that while the body can be shaped through effort alone, true wellbeing requires something deeper, safety, presence, and self-connection. Like many people, I moved through seasons of pushing, striving, and disconnecting from myself in order to keep going. Years of an eating disorder, pushing through training without mindful rest or self care, eventually, my body asked me to pause.  Breathwork, meditation, and mindful movement became my new way of loving myself, caring for my inner world instead of pushing it to be something on the outside. When I began caring for myself in this way I didn’t even know I was searching for ways to regulate my nervous system, process emotion, and rebuild trust with myself from the inside out.  What began as personal necessity gradually became purpose. Evolving my business was a natural extension of that lived experience. I wanted to offer spaces that felt different from the high-pressure wellness culture I had once thrived in but also became exhausted within. I wanted to create spaces where people didn’t need to perform, fix themselves, or earn their worth. Instead, my intention was to create environments rooted in compassion, embodiment, and honest connection, where strength and softness are allowed to coexist.  Today, my work is guided by the belief that healing is not about becoming someone else, but about moving inward to realise that you have everything you need within you as you are today. I stepped into this field not to lead from a pedestal, but to walk alongside others, offering practices that support regulation, resilience, and self-trust in a world that often asks us to abandon ourselves to keep up. I love to remind others that you can be kind and gentle with yourselves whilst simultaneously expecting greatness!  Who are the exact people you are most passionate about helping right now?  I am most passionate about supporting women who appear capable on the outside, yet feel disconnected, depleted, or quietly overwhelmed on the inside. Many of them are in midlife or navigating a significant transition, sobriety, motherhood, menopause, identity shifts, or the aftermath of years spent pushing ‘harder’ because we were sold that idea, or years caring for others whilst neglecting themselves.  These are women who may have done a great deal of inner and outer work, yet still sense there is something missing. They are not looking for another plan, program, or performance-based solution. What they are craving is regulation, safety, and reconnection, space to slow down, feel again, and rebuild trust with their bodies. I am especially drawn to women who are ready to stop pushing and start listening. Women who want strength that is sustainable, nervous systems that feel supported, and lives that are rooted in presence rather than survival. Many are stepping away from old coping mechanisms, old identities, or old ways of proving themselves, and are learning how to meet life with clarity and self-respect.  Ultimately, I work with women who are ready to come home to themselves, not by fixing what’s broken, but by remembering what’s already whole. My role is to offer practices and spaces that support that remembering, with compassion, honesty, and steadiness. To create a safe space that honours every single person where they are in this moment and speak to that acceptance alongside a knowing that we can evolve and grow in a beautiful way.  What is the biggest problem your clients come to you with before working with you?  The most common challenges my clients bring to me might not be a lack of discipline or motivation, rather a deep sense of disconnection from themselves. Many feel stuck in patterns of over-functioning, chronic stress, or emotional numbness, even though on the surface their lives appear full and functional, they are often not taking time for themselves, justifying all the other tasks in life to take precedent over their own self care.  They often describe feeling tired but unable to truly rest, possibly strong in some areas of life but not grounded, accomplished yet unsettled. Their nervous systems have been living in a state of quiet vigilance for years, and their bodies are holding more than their minds have had space to process. As a result, they may struggle with anxiety, burnout, disrupted sleep, or a sense that they are constantly “on,” even when they want to slow down.  What they’re really coming to me for is not another strategy to manage life better, but support in learning how to feel safe in their own bodies again. They want to move through life with more ease, clarity, and self-trust, without having to push or override themselves to do it. My work begins by helping clients reconnect with their bodies, regulate their nervous systems, and develop a more compassionate relationship with themselves. From there, everything else, strength, confidence, clarity, and resilience, can be rebuilt on a much more sustainable foundation.  How do you personally help clients move from feeling stuck to seeing real results?  I help clients move forward by slowing things down and working at the level where change actually happens, the body and nervous system. When someone feels stuck, it’s rarely because they don’t know what to do. More often, their system is overwhelmed, dysregulated, or operating from patterns that were formed in survival rather than choice.  My approach begins with creating a sense of safety and trust. Through somatic breathwork, mindful movement, and simple, repeatable practices, clients learn how to regulate their nervous systems and reconnect with their internal signals. This allows them to shift out of constant fight-or-flight and into a state where clarity, resilience, and self-agency can return. From there, we build sustainable strength, physically, emotionally, and mentally.  I don’t believe in dramatic overhauls or forcing transformation. Instead, I guide clients through consistent, embodied practices that help them feel their progress in real time, better sleep, steadier energy, improved emotional regulation, and a stronger sense of self-trust. What makes the difference is that I don’t separate the personal from the practical. I invite clients to meet themselves exactly where they are, and I walk alongside them, offering structure, accountability, and compassionate honesty. Results emerge not because clients push harder, but because they are supported in learning how to respond to their lives from a regulated, connected place. True change, in my experience, happens when the body feels safe enough to let go of what it’s been holding. My role is to help create the conditions for that release and renewal to occur.  What makes your approach different from others in your industry?  I like to think that each one of us that is sharing our offerings to the world need to see our own voice as the differentiator. I deeply feel that my voice is for those who resonate with it, when they need it. I liken it to a musical artist, I may love an artist and be moved to tears from their voice and message and others may not like that sound at all. I want the authenticity of my voice and my care for these practices to be out in the world for whoever may align. As Regan Hillyer mentioned, imagine you are standing on a cliff top and are handed a megaphone and it is your time to speak. What would you say? Noting that those who do not want to hear your message cannot hear you at all. This is so powerful to remind all of us that we are all unique and stand out in our own way.  Once the connection has been made, my approach is entirely rooted in embodiment rather than performance. I spent decades pushing past many messages my body and spirit wanted to send me, so I had to take that data and slow down to meet the gentle part of me right there with the powerful part. As a beautiful result of my own experience I don’t ask people to push past their bodies or override their signals in the name of progress. Instead, I help them create an organic conversation with their body, reminding them that they alone can listen and respond to their own needs. My background spans decades of physical training alongside yoga, meditation, and somatic breathwork, allowing me to bridge structure and softness in a way that feels both grounded and accessible. I don’t separate physical wellbeing from emotional or nervous system health, they are deeply interconnected, and lasting change requires addressing all of them together. Another key difference is presence. I don’t offer press-play experiences or detached instruction. Whether in person or online, I am actively involved, attuned, and engaged. Clients know they are seen, supported, and guided by someone who is doing this work alongside them, not above them.  Finally, my work is informed by lived experience as much as professional training. I understand what it means to rebuild trust with yourself, to step out of survival mode, and to choose a more conscious way of living. That understanding shapes everything I offer, creating spaces that feel safe, honest, and deeply human. My goal is not to create dependency or promise quick fixes, but to help people develop the tools and self-awareness they need to support themselves long after our work together ends.  Can you share one powerful transformation story from a client you have helped? Rather than one single success story, what stands out to me most is the common thread that runs through all of the people I’ve worked with over the years. Success doesn’t look the same for everyone, and I don’t believe it should. For some, success is subtle but life-changing—like a woman who stops criticizing her body and begins speaking to herself with kindness for the first time. For others, it’s profound and deeply healing, clients who have carried childhood trauma for decades and begin to release it through breathwork and somatic connection, learning to feel safe in their bodies again. I’ve seen athletes regain confidence and freedom in their movement, clients move through chronic pain with greater ease, and older adults rediscover strength, balance, and independence in ways that quietly transform their daily lives. I’ve also worked with people navigating emotional healing who use movement, breath, and stillness as tools to meet themselves honestly and continue that healing on their own. What connects all of these experiences is not me, but the moment someone chooses to show up for themselves, again and again.  My role is often that of a catalyst or guide, offering space, tools, and support. The real success belongs to the individual who commits to listening to their body, honoring their process, and staying present through change. To me, that is the most powerful transformation, when someone steps into themselves with trust and self-respect, and begins to live from that place. Every success story is different, but they all begin the same way, with a willingness to meet yourself where you are, and that is a beautiful testament for everyone!  What is one mistake people often make before seeking the kind of support you offer?  I don’t necessarily believe these are mistakes that people make, the perceived wrong turns that don’t work out, are just opportunities to adjust. When we judge ourselves for the mistakes we are connecting a negative energy while we simultaneously try to move on. We can look back at our decisions and recognise that it may not have taken us where we wanted to go, but when we decide to let go of judgement or shame we realise how much more power we have to choose with that data from our past.  I do however see a trend in women, a belief that they need to push harder or fix themselves before they are worthy of support. Many arrive thinking their struggle is a personal failure, that if they were stronger, more disciplined, or more resilient, they wouldn’t feel the way they do.  This mindset keeps people trapped in cycles of persistent pushing and self-criticism, often disconnecting them further from their bodies. Instead of listening to what their system is asking for, they override it, assuming rest, softness, or support will slow them down.  In reality, sustainable change doesn’t come from pushing through, it comes from learning how to feel safe enough to slow down and respond differently. Especially in menopausal women, we need to adjust the needle and set it to more love and connection to what feels great. The work I offer invites people to release the belief that they must struggle alone, and to discover that healing and growth can happen from a place of compassion, steadiness, and trust. Within my subscription there is opportunity to connect in the Live atmosphere with myself and other practitioners, as well as a Skool community that is there as a quiet supportive space that softens the outside noise and chaos of social media. I myself, for the longest time felt I had to do it all alone, and yes we have to show up for ourselves but connecting with others as we do it can lighten that load!  How do you help your clients gain clarity in both their personal lives and their goals?  I love to think that I am simply a catalyst to my clients connecting to their own inner world, that is where the clarity of self resides.  Through breathwork, mindful movement, and intentional pauses, clients learn how to regulate their internal state. As the body settles, mental noise begins to quiet. From this place, they can distinguish between what they truly want and what they’ve been conditioned to pursue. Once that internal clarity is present, we translate it into practical action. I help clients align themselves , their values, energy, and capacity more than a ‘goal’, in this their choices feel sustainable rather than draining. This often results in clearer boundaries, more confident decision-making, and a stronger sense of direction in both personal and professional life. Rather than offering answers, my role is to help clients learn how to listen to themselves and to keep showing up in a beautiful way that is different from day to day. When they trust their internal signals, clarity becomes something they can return to again and again, not something they have to chase.  I believe that we all find clarity within once we are on our own personal path. Truly no one outside of us has the answer for us. Yes, we can gather experiences, wise words, motivation, connection and many things from others, but it has always been an inner game. Isn’t so exciting that we all have everything we need within us?  If my practices and offerings allow anyone to journey deeper into themselves and find their personal clarity, then my voice has been used in alignment with my purpose.  What does real success look like for someone who works with you?  Real success is less about hitting external benchmarks and more about reclaiming a sense of self and steadiness in daily life. For someone who works with me, success looks like showing up fully for themselves, physically, emotionally, and mentally, without needing to perform or prove anything. It’s waking up with a nervous system that feels regulated rather than tense, making decisions from clarity instead of habit or obligation, and moving through life with a sense of confidence rooted in self-trust.  Success is also the ability to navigate challenges without losing themselves, to honour boundaries, and to experience connection, both with themselves and with others, in a way that feels authentic and nourishing.  In practical terms, it may mean better sleep, steadier energy, improved emotional resilience, or a stronger, healthier body. But at its core, success is internal, it’s the feeling of “I am here, I am enough, and I know how to respond to my life from a place of strength and presence.” That inner alignment is what allows every other part of life, relationships, work, creativity, to flourish naturally.  What simple first step can someone take today if they feel called to work with you? The simplest first step is to pause and connect with your own breath. Even a single minute of mindful, conscious breathing, paying attention to the inhale and exhale, can begin to shift your nervous system and create space for clarity.  From there, the next step is to reach out, whether that’s joining a session, booking a consultation, or simply exploring one of the resources I offer. You don’t need to have everything figured out or be “ready” in the traditional sense. The most important part is allowing yourself to take that first intentional action toward connection, with your body, your mind, and the life you want to build. Even a small, grounded step today can set the tone for profound transformation over time. It’s about beginning where you are, not where you think you should be. People can connect with me through my online my digital platforms, where I have just launched The Origin Momentum subscription. This consists of 10+ Live Online sessions per week, including strength and mobility on the mat, mindful movement, yoga, meditations and Somatic Breathwork. This subscription also gives you access to the recordings from the sessions to make it easier to show up for yourself when the Live schedule doesn’t suit your schedule. This space offers a Skool community allowing connection to others if you so desire.  I also like to share reflections on wellness and embodiment through my social channels and longer-form content, creating accessible entry points for anyone, no matter where they are on their journey. These spaces are designed to be welcoming and low-pressure, an invitation to explore rather than commit before you’re ready. Whether someone joins a class, participates in a breathwork session, or simply spends time engaging with the content I share, each offering is an opportunity to begin reconnecting with themselves in a meaningful way.  My intention is always the same, to create safe, supportive spaces where people can start exactly where they are and build a more grounded, connected relationship with themselves over time. Follow me on Facebook , Instagram , and visit my website for more info! Read more from Brandi Stiles

Written by Elena Capurro, Somatic Practitioner Elena is the founder of Elena Soma Energetics and a trauma-aware somatic practitioner supporting nervous system health, embodiment, and stress-related patterns. Her work bridges modern therapeutic understanding with somatic and energetic practices. Creativity should feel exciting, but lately, for some, it can feel exhausting. Deadlines, budgets, endless content, and AI pressure can leave your brain drained before the work even begins. The real problem isn’t laziness or lack of talent, it’s your nervous system. Understanding how your biology shapes your creativity can help you protect your ideas, energy, and well-being. If you create content for a living, whether videos, social media posts, podcasts, or long-form editorial work, you know how relentless the demand can feel. Deadlines, budgets, tight schedules, and constant pressure to produce can leave creative energy stretched thin. Add AI tools and the expectation that content must appear everywhere, all the time, and it is no wonder so many creators feel burnt out. Understanding how your nervous system responds to this environment is key to protecting your ideas, energy, and overall well-being. Redefining the landscape of content creation The way people consume media has changed dramatically. The days of sitting down at a set time to watch a show are largely gone. Audiences now expect content across multiple platforms on a near-constant basis, and creators are expected to keep pace. Freelancers and in-house teams alike experience creative fatigue as they navigate unpredictable workloads, compressed timelines, and ongoing pressure to deliver. AI tools can both support and intensify this experience. While they offer efficiency and assistance with idea generation, they can also create what many now call "AI anxiety." This can show up as self-doubt, comparison, or uncertainty about how to stay original and relevant while meeting relentless demands. How the nervous system shapes creative thinking Creativity isn’t just about having ideas. It is about the internal conditions that allow those ideas to surface. When the nervous system is operating in a state of urgency or threat, creative thinking narrows. Risk-taking feels unsafe. Originality becomes harder to access. Noticing signals such as tension, mental fatigue, or restlessness can help shift you out of stress and into a more open and responsive state. When the body feels supported, the mind tends to follow. Emotional processing, presence, and clarity all improve when the nervous system is regulated, making creative work feel more fluid and sustainable. Practical ways to protect your creative energy Protecting creativity requires approaches that actually work in the middle of busy shoots, editing sessions, and campaign deadlines. Small, realistic adjustments can make a meaningful difference. Batch notifications and create boundaries Instead of responding to every message as it arrives, try batching notifications or setting specific times to check email and comments. Visual cues, such as headphones or a closed door, can signal to your colleagues as well as your nervous system that this time is protected, allowing you to settle into deeper focus. Tune into your body You do not need a meditation room to reconnect with your body. Simple actions, such as relaxing your jaw, rolling your shoulders while a file exports, or taking a few deep breaths before a meeting, can help your nervous system register safety. When the body softens, creative thinking often becomes more accessible. Take short, intentional pauses Brief pauses throughout the day give your nervous system space to process and integrate information. Stepping away from your screen to stretch, make a drink, or shift your physical position, these small pauses support mental integration and make creative thinking feel less strained. Using AI without losing your voice AI can be a valuable tool if used thoughtfully. It works well for idea generation, drafting outlines, or handling repetitive tasks. But your intuition and human insight are irreplaceable. Layering your perspective, voice, and creative choices on top of AI outputs keeps your work original and nuanced, rather than simply produced for speed. Nourishing inspiration in a high-demand world The nervous system thrives on meaningful stimulation and variety. Inspiration often arrives through small, everyday moments rather than grand creative breakthroughs. A brief change in environment, a new conversation, or noticing something outside your usual routine can refresh your thinking. Making space for exploration does not need to be complicated. Here are a few gentle ways to recharge and invite fresh ideas: Move your body in simple ways. Stretch, lie on the floor with your legs up the wall, or change positions by standing up for a few moments to release tension. Ground yourself in the present moment. Notice the feel of your body in the room, the sounds around you, or the weight of the chair beneath you. Shift your visual focus. Look out a window, observe a piece of art, or rearrange your workspace to subtly change perspective. Clear mental clutter. Write down the thoughts competing for your attention. Seeing them on paper often brings relief and clarity. Connect with someone new or unexpected. A brief exchange with a neighbor, colleague, or someone outside your usual circle can bring renewed energy and insight. These small moments help sustain mental vitality and keep you engaged and responsive, even within ongoing demands. Why it matters Deadlines, clients, and platform expectations can easily take over the creative process. Protecting your nervous system is, in many ways, protecting your creativity. By setting gentle boundaries, listening to your body, taking intentional pauses, using AI with discernment, and allowing space for inspiration, you create the conditions for work that feels both meaningful and sustainable. Your creative output reflects how your nervous system is supported under pressure. When you care for it, you move beyond simply keeping up and into a way of working that feels more grounded, alive, and aligned. If this resonates, it may be an invitation to slow down and explore what your body has been communicating beneath the surface. Supportive, nervous-system-led practices can help restore the internal conditions that allow focus, presence, creative energy, and originality to return naturally. Elena works with individuals through nervous system-based embodiment, offering support that meets the whole person and honors what they are moving through, while gently guiding processes of release, regulation, and reconnection. Learn more and explore supportive tools at Elena Soma Energetics . Follow me on Facebook and Instagram  for more info! Read more from Elena Capurro Elena Capurro, Somatic Practitioner Elena is the founder of Elena Soma Energetics, a trauma-aware somatic and energetic practice supporting nervous system health, embodiment, and recovery from chronic stress. Elena has spent over 2 decades as a television producer and director, holding space for complex human stories . Elena is a certified Spinal Energetics and Reiki Practitioner, with Somatic Enquiry and Breathwork launching in 2026. Her work blends modern therapeutic frameworks with complementary approaches, supporting clients to build capacity, process safely, and develop a more compassionate relationship with themselves. She works with women and men of all backgrounds, particularly those feeling disconnected from their bodies or overwhelmed by life's pressures.

Written by Kicki Katarina Hjortmarker, Holistic Bodyworker Kicki Hjortmarker is known for her broad knowledge and extensive experience working with the human body and mind to heal injuries and chronic pain conditions. She is the founder of Swedish Balance dedicated to help people live a balanced life pain free. I believe that most chronic back pain conditions can be healed naturally with a holistic approach, but, it takes patience, perseverance and consistency. It takes self-work and often a life-style change. Hence, this article is for those of you who want to take charge of your healing and are thinking about surgery as last resort. As a retired RSG-gymnast with chronic lower back pain in the late 80’s, I was determined to learn how to keep strong, release tension, keep inflammation down, and to become balanced, aligned, and pain free. It became a consistent and diligent detective work for decades: To have back surgery was not an option for me, so, I learnt to heal my back and I believe you can do it too! At this time, I have worked with thousands of people combating various back, and neck-pain conditions, and, below I am sharing insights, causes, tips, and ideas that I have discovered while working on numerous difficult cases in addition to my own trauma. Can you fix it? I meet people all the time who have had chronic lower back pain for a long time, a few months or even decades, and when they finally come to me for help it has gotten much worse as of late.They ask if I think I can fix them. My response commonly is that, “I can most likely help you, and you can probably feel a whole lot better than you do today, but don’t expect this one session to “fix” you. If one session would fix years of damage, that would be utopia, and I would charge a whole lot more for a session than I do!” So, how long does it take? However, don’t take me wrong, there are times when people feel healed after one session, but that’s usually when the back pain hasn’t lasted very long, perhaps 5-6 weeks or so. If the pain condition is acute due to a recent injury, and, on top of it you’re a young and healthy person, then the pain can go away pretty soon with the right treatments and exercises. If you don’t do anything about it though, and you simply hope for the best and that it’s going to go away by itself. Then you might be in for the long-haul-journey-to-recovery either now or later in life. For eg. If you’re a person who’s middle aged, had a car accident 20 years ago, fell off a ladder 5 years ago, and you feel you healed up from the injuries, but, all of a sudden you’re in pain for seemingly no reason, then expect there to be significant work to be done. Similarly, if it has taken you 25 years to develop a dysfunction and discomfort in your body, it can take you months, years, or a lifetime to feel like you have overcome the problem. If it has been even longer than that, and, you are a person that are past your prime, you aren’t used to exercise, you really don’t care much for movement, you live a sedentary life, and, you haven’t really paid much attention to your body until you experienced severe pain. Then it will take a longer time because your tissues are now older, they have atrophied more, and both your mind and body will be less flexible than when you were younger. If you fall into this category, you might feel that there is too much pain and work involved to “fix it” without surgery. However, even if you fall into this category, I’m convinced that you can feel incredibly much better than you currently do if you just get some help and advise from a hands-on professional. I’m very well trained, so why do I still have pain? It’s common that even young and very well trained people have imbalances in their bodies. You might not see it from the outside but since we all live in a body daily and have habits about how we move around and go about things, imbalances develop in every human being. If you’re not extremely self-aware about how you go about things in life, in the gym, on the hike, on the dance floor-, etc., you will be doing these activities with imbalances in your body. The body is amazing though, and it can deal with these imbalances as it’s ever changing, the feet and ankles that carry our whole weight are constantly changing according to the ground beneath them while supporting and navigating our movements. But, then an accident happens! You happen to take the wrong step and end up on a rock, or, you twist your ankle as you step down from a curb: Now tissues are being weakened and overstretched! But, you don’t feel that it's “too bad” so you keep on walking, or maybe even running in this dysfunction, and, you are thinking it’s ok because you’re still able to walk, and you’ll be just fine! And, most likely you will be fine. But, when the imbalance persists, sooner or later problems will show up as pain in a different body part. The weakened tissues won’t support your foot, ankle, and whole body weight properly. Stronger muscles will try to take over the job, you might have heard that they “compensate” for the weaker tissues. If the physical trauma takes time to heal, these compensating tissues tend to grow bigger, and if it continues, they may also get too tight and too overworked. So, your pain is not just in the initial injury site anymore, but also in the compensating tissues. I’m using the word tissues here, since it’s not only muscles that are involved: Fascia, tendons, and ligaments also play a big role. Fascia, which is a thin layer that’s like a sheet in the whole body, surrounding, supporting and protecting every nerve, organ, bones, blood vessels, and muscle fibers etc., plays a big role in pain conditions. It has been found that fascia has 25% more nerve endings than skin. Considering Fascia. informed care can potentially lead to much faster and better healing than if it goes untreated. The massage modality that specifically addresses fascia and muscle is “myofascial release”, (myo=muscle).Trigger point therapy/Neuromuscular Therapy also address pain in the fascia. Craniosacral therapy is another healing modality that addresses tension patterns in the fascia. This therapy is suitable when head injuries, emotional, or spinal injuries are involved. It’s also excellent for people who are sensitive to touch. When you choose to get manual treatments from a professional, remember that consistency is key! Why is consistency important? Consistency is important because the body remembers trauma. As soon as you add a little stress in your life, where do you think that stress is going to manifest? It will manifest in the weakest part of your body, simply where you already have pain, discomfort or trauma. The weaker parts where the energy of the trauma hasn’t completely let go yet, will be affected by stress hormones the most. 5 tips to get you started on your self-help journey 1. Water Make sure to stay hydrated. Your back consists of 70-75% water. Dehydration can therefore increase tension and stiffness in your back. Sip on plenty of water throughout the day to support spinal flexibility and nutrient flow 2. Nutritious foods I suggest that you take a serious look at your diet and try to avoid inflammatory foods, where refined sugar is the number one to avoid. Also, avoid starchy foods and seed oils which are very hard for the liver to process. A healthy liver with better insulin sensitivity and reduced blood sugar spikes can lower systemic inflammation and improve blood flow to spinal tissues, which can help with recovery and reduce chronic pain flare-ups. Try fresh low-carb options like a variety of vegetables and make sure to include leafy greens and oils such as avocado, coconut, and olive oil. Don’t use seed oils. Skip the bread, crackers, pasta, pastries, and grains. Include fish, poultry, or meat in your diet. Also include fresh berries and fruits low in fructose. If you are vegan, make sure to get enough of protein and fats in your diet through alternative sources. 3. Stomach motility Poor stomach motility and built up gas can create tension in the stomach and intestines. This can in turn affect the back through pressure since the mid, and lower back is located behind the abdomen. Support digestion with movement, hydration, and fresh foods. If you tend to get constipated you might need more acid in your stomach. Our stomach is supposed to be very acidic with a pH level of 1-2.5. With that low pH level the stomach can break down proteins properly and kill off harmful bacteria. If the food isn’t properly broken down, it can create a cascade of problems including gas build up, bloating, constipation, rashes, inflammation, pain scenarios, autoimmune disease, and many other health issues. Lemons can be very helpful for your digestion as it’s acidic with a very low pH level. It will reduce gas build up that is due to a high ph level in the stomach. Once in the bloodstream, the lemon juice becomes alkaline. It also contains vitamin C, and helps detoxify the liver. Lemons are therefore a truly amazing health food! 1/2 - 1tbsp olive oil helps lubricate the intestinal wall and content can move along better. Cayenne pepper , is also an herb that has a tremendous amount of health benefits, in the stomach it stimulates the blood vessels of the gut for better digesti on. Everything needs to move for the digestion to work properly! 4. Move into the direction of ease before stretching When we feel tight or tense, our instinct is often to stretch into the tension, to push or pull the tight area until it loosens, but, in reality tension is the body’s way of protecting itself and to keep spine and joints stable. Forcing it to lengthen can actually make it tighten more and thereby reinforcing the holding pattern. Instead, when you move towards the direction of ease, the opposite of stretching, the position or movement where the body feels more comfortable, soft, and relaxed, we’re sending the nervous system a signal that it is okay to relax. The body is being told that it’s safe to let go of tension rather than fighting it.After you have done this you can go ahead and gently stretch an area that craves it. But, again make sure to not stretch an inflamed area where you have an enormous amount of pain: The risk is that you exacerbate the pain in this area and prolong the healing. 5. Meditation and breath Practice deep breathing to soften, lengthen, oxygenate, and create more space in restricted areas. To do this you need to allow your stomach to expand. If this is difficult for you, you can sit down and place your feet on the floor and then drop your head towards the floor to release tension in your stomach and lower back. You can also put your awareness in your feet in order to place your breath further down in your body. If you’re not sure of how to put your awareness into your feet, you can ask yourself questions like: What kind of floor is underneath my feet? Is the surface of the floor soft or hard? Can I feel my toes, heals, and edges of the feet on the floor? Do I have more weight on one foot than the other? You are now focused on sensations in the feet. Your awareness is in your feet. Now change your focus to your breath! Inhale on a count of 4, and exhale on a count of 6 or 7. This allows the nervous system to slow down. Be aware of the breath coming into your lungs through your nose and mouth, and be aware of your ribs and lungs expanding. As you exhale, be aware of the ribs and lungs contracting. If meditation is completely new to you, this is a first good step! Being aware of your breath is a good first step to becoming more self-aware. Find another 15 tips in part 2 and 3! Take care of your health and back pain now! Call or text Kicki Hjortmarker @ 1 (323) 404 6613 Email: kickis_therapy@icloud.com Follow me on Facebook , Instagram , LinkedIn, and visit my website for more info! Read more from Kicki Katarina Hjortmarker Kicki Katarina Hjortmarker, Holistic Bodyworker Kicki Hjortmarker has a solid background in the hands-on healing field treating people with injuries and chronic pain conditions. With a holistic approach she integrates Neuromusclular Massage Thearpy, Craniosacral Therapy, Hypnotherapy, Reiki, Pilates, and more. To practice the artistry of mind/bodywork and massage therapy has been Kicki's lifelong passion. It started with the awareness of her own body as a child and ballet dancer, and, later as a gymnast who developed chronic lower back pain whilst on the Swedish National Team in Rhythmic Sports Gymnastics. Decades later she overcame nerve damage and temporary paralysis in one hand. This taught her to trust the healing power of body and mind, and that the body prefers holistic healing methods over conventional treatments. Her mission is to encourage and inspire others to do the same: To trust the healing power of body, mind, and spirit!"

Bright Eworo is a fitness technology founder and community builder focused on designing systems that make consistent movement engaging, social, and rewarding. His work sits at the intersection of fitness, gamification, data, and digital community, with a long-term vision of redefining how people around the world engage with health and physical activity. Bright Eworo, Founder/CEO/Entrepreneur Who is Bright Eworo? I’m an entrepreneur and a pro athlete at heart. I grew up loving sports, competition, and staying fit. While becoming a professional athlete was always the goal, even though that path didn’t play out the way I expected, the mindset never left, and forging a new path for sports and fitness competition has become my priority. What inspired you to start Complx Culture, and what problem does it solve? Growing up, I spent a lot of time playing games like FIFA career mode and NBA 2K MyPlayer. Those games let you simulate what being a pro athlete feels like, but everything happens behind a controller. At some point, I started wondering, what if my actual workouts and real effort are what shaped my player? Making real-life activities actually matter in a new digital competitive experience. How would you describe the mission behind your fitness and tech community? Every day, with the help of the internet, the world becomes more connected. Beginning with the electrical telegraph in the 1840s, real-time or near real-time – communication has evolved in stages, continually shrinking the distance between people. The mission behind Complx Culture is to build on that progress by creating an online environment for athletic competition powered by real-life activity data. By bringing people together through daily physical activity, we reward everyday effort and turn fitness into a shared experience. What makes your approach to fitness and movement different from traditional fitness programs? Traditional fitness programs usually focus on strict routines and individual results. Our approach is different because we focus on competition, connection, and everyday movement. People don’t have to change how they work out, what they already do counts. By turning movement into something social and rewarding, fitness becomes easier to stick with and more enjoyable over time. How does gamifying fitness help people stay motivated and consistent? Gamifying fitness gives people something to chase without making it feel like work. When movement turns into progress you can see through milestones, friendly competition, and shared goals, people naturally stay more engaged. Small wins start to matter, and consistency becomes something you look forward to instead of something you force. Instead of exercising in isolation, people feel part of a group where effort is noticed and rewarded. That social layer creates accountability and motivation, turning fitness from a solo routine into an engaging, shared experience that people actually want to stick with. Can you explain how your community challenges and leaderboards work? We host our online community primarily on Discord because it’s built for real-time interaction, competition, and group engagement. Discord originally grew out of gaming communities, so it naturally supports things like channels and shared conversations. It allows members to chat, celebrate wins, and stay connected all in one place. Members in our Discord server sync the devices they already use to track their workouts such as running, walking, cycling, or gym sessions to our app at app.complxculture.com . Once connected, workout and activity data is logged automatically. That data is what powers everything inside the community, from challenge participation to rewards. We use an XP (experience points) system to translate real-life movement into progress. Every completed activity earns XP based on effort and consistency, not perfection. XP is then used to rank participants on leaderboards, unlock challenges, and reward members for staying active over time. The system encourages showing up regularly, turning everyday movement into measurable progress and friendly competition within the community. Who benefits most from joining Complx Culture and why should they care? The people who benefit most are the community members themselves. Complx Culture rewards them for the movement they already do every day, gives them a reason to stay consistent, and connects them with others who share similar goals. It also gives friends a new way to stay connected and compete together, even if they’re not training in the same place. For a lot of people, that sense of community and accountability is what makes fitness stick. What results have members achieved by being part of your community? Members have stayed more consistent, remained more engaged, and actually seen their effort pay off. So far, we’ve given away close to $1,500 in rewards through community challenges, rewarding members for showing up and staying active. Beyond the rewards, people have built routines, stayed motivated longer, and formed connections with others in the community, which helps make fitness something they stick with. How do your technology and tools help people actually track and own their progress? Our tools make tracking progress automatic and easy. Members connect the devices and apps they already use, so workouts are logged without extra effort. Over time, all that activity builds into a clear record of movement, XP, and challenge participation. Because everything is stored in one place, progress doesn’t get lost or forgotten. People can look back, see how far they’ve come, and know their effort actually counts. That sense of ownership is what helps people stay consistent and motivated. How do partnerships (like with the Andy Roddick Foundation) reflect your company values? Partnerships like the Andy Roddick Foundation reflect our belief that movement can create impact beyond personal fitness. Through this partnership, every mile logged by our community contributes toward a donation currently set at $0.05 per mile. It allows everyday movement to support something bigger, aligning competition, consistency, and community with real-world impact. For us, it’s about making sure the effort people put in doesn’t just benefit themselves, but also gives back in a meaningful way. What would you say to someone who’s been struggling to stay committed to fitness? I’d say you’re probably doing more than you think – you just haven’t been giving yourself credit for it. Staying committed to fitness doesn’t require extremes. A walk, a short workout, or getting your steps in each day goes a long way. Consistency matters more than intensity, and it becomes much easier when you’re moving alongside others instead of doing it alone. What’s next for Complx Culture and how can readers get involved today? What’s next for Complx Culture is continuing to build toward the future by tightening the connection between real-life activity and online competition. We’re focused on keeping movement and interaction as close to real time as possible, enhancing the experience of live athletic competitions and making the community feel more connected as it grows. Getting involved is simple. Readers can visit www.complxculture.com to learn more and join the community, then connect their activity through our web app here . From there, they can take part in challenges, track progress, and compete alongside others through movement. Follow me on  Instagram , LinkedIn , and visit my website for more info! Read more fr om Bright Eworo

Written by Kicki Katarina Hjortmarker, Holistic Bodyworker Kicki Hjortmarker is known for her broad knowledge and extensive experience working with the human body and mind to heal injuries and chronic pain conditions. She is the founder of Swedish Balance, dedicated to help people live a balanced life pain-free. Chronic lower back pain can have a multitude of causes, both physical and emotional. In this article, we delve into the role of self-awareness and holistic treatments like fascia release, strengthening exercises, and diet adjustments to help alleviate pain. Whether through mindfulness, specific exercises, or making lifestyle changes, managing back pain requires a comprehensive approach. Start your healing journey with these practical tips and insights. Learning from the inside-out I suggest that you take a deep dive into your internal self!   Since I have learnt tremendously much about the body and back pain through my injuries, bodily traumas, hardships, and long-term healing process, I know that you can do it too! But you need to have the desire and stamina to do so, and then a little help on the way. Reading this article is a great step in the process! To highlight the importance of going inside, I’ll revisit my story, I experienced lower back pain already at age 15. I was on the Swedish National Team in Rhythmic Sports Gymnastics. The tension and pain in my back was getting worse throughout the years of training and competing. The first time my back locked up so badly that I couldn’t move, I assumed that it was merely a physical thing, It was the one-sided training! And that was probably a huge reason for it, but if it was the only reason, wouldn’t everyone on my team have lower back pain? We all did the same kind of movements and exercises after all. Looking back at it, I think the stress to stay on the team had a huge impact. As I was a maturing teenager going through puberty, I also gained some weight, which I desperately tried to reverse, and my diet became very poor. Back then, I didn’t know how stress hormones could produce physiological changes . I didn’t know why I gained weight, and I didn’t know how to lose weight without starving myself. So, I starved myself, lost a lot of weight during the summer, just to gain it all back a few months later. Losing and gaining weight became an unhealthy cycle for years to come. The back pain persisted and got worse throughout this time. Treatments such as chiropractic and massage therapy only helped temporarily. It wasn’t until it became my mission to become perfectly healthy that I made huge leaps in the healing process. I dove deep inside! I started meditating. I practiced letting go of tension before it became painful. I became aware of how different foods made me feel and how different situations made me feel. I became aware of my breathing, my emotions, feelings, tension patterns, and what would set a painful episode off. I became aware of how I was walking, standing, sitting, and sleeping. I became aware of which clothes and shoes would make me more comfortable. I became aware of how the presence of different people made me feel. I became aware of my impact on people around me. So, back pain can have both internal and external causes, but when is my back pain going away? You might have had many treatments already, and maybe you’ve tried many different kinds. Chiropractic, Acupuncture, Myofascial Release, Neuromuscular Therapy, Physical Therapy, but the pain is still there: Why? The reasons can be multitude. And, before giving an arbitrary answer to when your back pain is going away, some things need to be discussed. First of all, you need to understand that where you feel back pain, where you are hurting the most, is rarely where it all started, and it’s rarely where you need most of the work done. The pain that you are feeling in a specific area is often located where there is weakness. Commonly, there is an imbalance in muscular tissues that leads to muscles pulling your spine, vertebrae, ribs, or joints out of alignment. If this is your case, then the pain won’t go away until the alignment has been addressed.   Will chiropractic treatments help? Now you might think that you need to see a chiropractor, because chiropractors manipulate bones. Or, maybe you’ve tried chiropractic treatments, and it hasn’t lasted, and it simply hasn’t worked for you. The reason for this is likely because the treatment was too invasive and the body “rebelled” against it by holding onto the tension, protecting the body and injury site, instead of releasing the trauma. Another reason that it didn’t help you can be that the muscular tissues, fascia, or organs held tension/trauma, and weren’t addressed in the treatment. On the other hand, if you feel that Chiropractic treatments help you, then definitely go ahead and do it! Chiropractors work very differently, and you might just need to find the right one for you. Commonly, several different kinds of treatments and approaches are needed to resolve chronic pain conditions. How fast or slowly your pain is going away has to do with how severe the injury is, what kind of treatments you are choosing, how skilled the therapist is, and mostly with how diligent you are with recommended exercises. Diet, self-awareness, thoughts, feelings, hydration, and appropriate amount of rest is equally important.   The role of organs and fascia If your kidney-energy is compromised, because you have bad sleeping habits, experience a lot of stress, don’t drink enough water, or you drink too much water, etc., then you might experience lower back pain. As soon as you make changes to these habits, you can potentially notice a difference for the better very fast- within a few days, a week or two. Fascia is also an important organ to be considered. If it is restricted due to something that started as a minor injury so small that you don’t even remember it, it may still cause you major problems. For example, you twisted your ankle sometime ago, which caused your  fascia   to thicken. A thickening of the fascia can cause restrictions and less mobility as it tightens around an injured area. It thickens in the area in order to stabilize the foot and the ankle. This may not work in your favor because the restriction that occurred due to the injury can affect the whole body. Think of fascia as a protective thin sheet covering everything in your body, Imagine a bed sheet, and that you tie a knot at one end of the bed. You will then see creases going towards the other end of the bed. The same thing applies in your body. The fascia (sheet) has a “knot” at one end of your body, for example, in your calf. This “pull” in the fascia can give a ripple effect all the way up to your hamstrings, shoulders, neck, or head. If restrictions in the fascia aren’t addressed, it can take you years or a lifetime to heal your back pain. Once again, it is crucial to have a holistic perspective when treating chronic back pain.   Disc issues If there are disc issues, structural issues, spinal stenosis, etc., the patient will usually get relief from work around the area of the trauma as blood flow to the injury site increases and inflammation and spasms decrease. The pain from a bulging disc often subsides within 2-6 weeks. Pain caused by a herniated disc often subsides within 4-6 weeks, but it can take 6-12 months for full structural healing of the disc. During this time, the pain and speed of recovery can be managed with manual therapies and bodywork such as Neuromuscular Massage, Meditation and relaxation, Myofascial Release, Reiki, and Craniosacral therapy.   Back pain due to imbalances. Why are there imbalances in the first place?   The imbalances are often there because you are doing something repetitively every day, overusing some tissues, and underusing others. Other times, it might have started with an accident, a blow to the body, stress, or toxins. Some muscle groups are being overused, and with overuse, they get fatigued. Even if you’re very active and you use your muscles a lot, they don’t necessarily get stronger. Muscles can become both tight and weak. Some of my clients who have incredibly tight gluteus say, “But isn’t it good to have gluteus like rocks? Isn’t it good to have a tight butt?” And then they smile! No! Gluteus-like rocks can give more problems than benefits. Strong glutes are important in conquering chronic lower back pain, but as mentioned earlier, muscles can be both tight and weak, and thereby cause a tremendous amount of pain. For example, if you have overdone it at the gym, trained the gluteus and hamstrings hard, then of course these muscle groups can be strong, but at the same time they can be the cause of lower back pain. A bodyworker or massage therapist can release these muscles, and the back pain can go away, and it might never become chronic. But, if you keep doing this over and over, without balancing out the training with massages/ bodywork and by making sure hip-flexors, quads, adductors, abductors, and abdominals are strong and strengthened equally, then there might be a problem, and the lower back pain will potentially develop into a chronic pain situation.   Why is my back pain not going away after a massage? Have you had a massage in order to fix your back pain, but it didn’t work? Did you explain to your therapist where it hurt, and did you ask them to focus on that area? Or, did the therapist decide to really grind it in that one painful area? I come across people with chronic lower back pain, frozen shoulders, hip pain, and neck pain, and they ask me to just work on their neck, back, hips, or shoulders. Usually this gives little results. In the best-case scenario, they feel a whole lot better right afterwards, but after a few days or a week later, they experience the same kind of pain as before the treatment. The pain didn’t go away after the massage because the body functions as a unit. You can’t separate the neck pain from your lower back, or from your tension in your calves. Remember that when you’re walking, lifting a box, running, etc., your whole body is involved! Maybe you’ve heard that your fascia might be part of your problem. As mentioned earlier, fascia is a tissue with no ending and no beginning throughout your whole body. Hence, restriction in one part of the body can lead to pain in another part of the body. Fascia is one system, a network of connective tissue, and if it is injured in one location of the body, it can give you ripple effects pretty much anywhere. So, if you ask your massage therapist to only work your back if you have back pain, but the restriction originates somewhere else, you’re out of luck. The back pain will persist! Also, if you continue to do the exact same things and movements, that were the cause of the pain in the first place, that you did before the massage treatment, your muscles will start to do the exact same thing as they did before the treatment and they will pull you out of balance again, It can be enough that you get back to your desk job on Monday morning and you sit in the position that unknowingly contributed to your pain.   What sitting does to your back People with a desk job who don’t have a habit to exercise, tend to develop lower back pain over time. As they sit a lot, the gluteus muscles aren’t being used enough. Instead, the hip flexors work too hard and get too tight, often with a pelvic tilt. Back muscles get imbalanced with pain and strain as a result. In this case, a massage treatment can help in the moment, but for long-term pain relief, a strengthening program such as Pilates is needed.   Hip flexors, gluteus, adductors, psoas, illiacus, and hamstrings’ role in a shorter stride and low back pain   I frequently see people who have gotten a shorter stride throughout the years. They complain about lower back pain, shoulder pain, or neck pain, where lower back pain is the most common. What they all have in common is a lack of muscle mass in the gluteus. The strength is gone! The adductors (inner thighs) now try to stabilize the leg in the absence of gluteal strength. Usually, it’s more obvious on one side than the other. Hip flexors, adductors, and hamstrings tend to be extremely tight in this situation. Therefore, it’s impossible to take a proper stride. Commonly, the psoas is involved as well, pulling on the trunk, as it has a role as a flexor. The illiacus is part of the “Illio-psoas”. It covers each pelvic bone on the inside. The psoas runs along it. If the illiacus is too tight, it will pull on your SI-Joint (Sacroiliac-joint), which is the very lowest part of the spine with 5 fused vertebrae just above your tailbone, and it can also cause low back pain. When I’m working with these people and stretch their legs sideways, the leg will barely move 20 degrees. Since gluteus-medius on the side of the pelvis acts as a major stabilizer when standing and walking, lower back pain tends to be a result if it is not strong enough. Other muscle groups will compensate for the weakness and try to do all of the job as stabilizers. I have found that low back pain will diminish significantly when adductors, psoas, illiacus, and hamstrings are released and relaxed. But, they’re not going to stay relaxed unless other muscle groups do their job.   Below are 5 practical tips to keep you going on your self-help journey 1. Build your body/mind awareness Become more s elf-aware. Ask yourself: When do you tense up? When do you feel stress in your body? Where do you feel the stress? What does the stress feel like? Pay attention to how you breathe. Look in the mirror: Are you raising your shoulders as you inhale? When you sit, do you tense your gluteus, your neck, or your abdomen? Do you have your feet on the floor, do you cross your legs, or do you feel less tension in the body if you sit cross-legged/Indian style/Yoga style? Do you feel stressed or relaxed after a meal? Do you feel better or worse if you drink more water throughout the day? What makes you feel stressed? Can you eliminate the trigger? Can you look at the trigger from a different perspective? Can you change the way you react to it? To slow your breath and nervous system down, inhale on a 4 count and make the exhale longer on a 6-7 count. 2. Tools Tools can be very helpful in releasing tension and pain on your own. Foam Roller and the Thera-cane are tools that have helped myself greatly throughout the years. You can easily find both online, at most gyms, or in sports specialty stores. However, to use the Thera-cane efficiently is a bit of a learning curve. It might be worth it, though, as you can target difficult-to-reach areas, whereas it would be almost impossible to reach the same areas with the foam roller, therapy balls, or with your bare hands. Therapy balls can be more useful than a foam roller as it is easier to pinpoint a specific tension area and trigger points.   The foam roller is great to cover your whole body. As long as you can get down on the floor, you can roll any part of your body on the foam roller, but avoid inflamed areas. The foam roller also works great for your IT bands . is a taught fibrous band made up of thick fascia. It originates on the side of your pelvic bone and inserts on the lateral side just below the knee. It’s common that a too-tight IT band gives you knee pain on the outside of the knee. This tension can also refer to pain in your lower back, as it is part of a fascia tension pattern. When you work on trigger points , they are discrete and focal on your own. Be aware that trigger points need static pressure to release. That means that it is better to lie down or sit down on a ball, instead of rolling around on one. If a trigger point won’t release as you’re working on it, try to lighten up on the pressure. Sometimes trigger points won’t release if you’re pressing too hard, but the opposite can also be true. Other times, the trigger point needs a different angle than the angle you’re working from in order to release.   In some cases, you can use traction devices. This can work really well when you need to create more space in the spine. But, please be careful with this! If you have bulging and herniated discs, you do not want to hang upside-down in a traction device. This can drastically increase inflammation, prolong the pain, and make it worse. If you experience neck pain, there are many traction devices that can feel good to use. Choose one that you can keep on the floor or another hard flat surface, and on which you can gently put your head down and relax. The gentler and slower you use a traction device, the better. You want to make sure the tissues and your body feel safe to relax, release, and let go of tension!   Supportive tapes and braces are something you can use for a short period of time. If you use it too often or for too long, the risk is that muscles will atrophy, and in the long run, you will be worse off. In at least 80% of the cases I see, specific muscle groups, or the whole body, need to get stronger to combat the pain and nudge the body to release trauma and let go.   3. Consider your finances and create a budget When money feels uncertain, the body shifts into a “fight or flight” response, which causes tightening of the psoas, your deep hip flexor that is linked to fear and threat. During stressful times, it tightens up to make you ready to “run for your life”. Stress hormones affect inflammation, make your existing back issues flare up more easily, and your back becomes more reactive and delicate. The back muscles then go into a guarding mode and contract. Shorter and quicker breathing leads to tension of the diaphragm, which in turn leads to increased tension of the paraspinalis muscles and back tension. If this also makes you “stress-eat,” it can lead to even more inflammation in the gut and the body overall. Additionally, the stress response can make your posture change: Your shoulders start to round, your belly is braced and tightened, and the psoas tightens, so you start leaning forward.   4. Kidneys When kidneys are stressed, inflamed, or obstructed , they can cause discomfort on either side of the spine, typically just under the ribs. Since  kidneys   are located close to your back muscles,   pain originating in the kidneys can sometimes radiate toward the lower back, abdomen, and groin, making it feel like low back pain. Below are a few safe and supportive things you can do to help your kidneys feel better and in turn your low back, if you’re not dealing with an acute infection, stones, or other emergency. Kidneys love steady hydration, not too much water too fast, and not too little too rarely, so sip water throughout the day. If you are healthy in general, some mild kidney-supportive herbs are: Nettle tea Cranberries/unsweetened cranberry juice Dandelion leaf tea Supportive foods are: Berries, especially blueberries and cranberries Cauliflower Cabbage Apples Olive oil Ginger and turmeric     5. Strengthen the gluteus Strong gluteus stabilizes the legs and the pelvis and thereby protects the lower back. Here are some exercises that are helpful: Bridges: Lie down on your back, and bend your knees. Place your feet on the floor. Lift your hips up until you feel your hamstrings and buttocks working. You might also feel a stretch in front of your hips and quads. Do several repetitions, depending on how strong you are. 10X3 is a good goal. Press your feet down on the floor at the same time as you lift your hips up towards the sky. Lower down to the floor again in the order of ribs, waist, and hips. Clams: Lie down on one side. Keep legs together and on top of each other. Bend the knees. Support your head on one arm or hand. Lift the top knee towards the ceiling, but make sure to keep the big toes of both feet together. You will open your legs as if you opened a clam! Do about 10 or more of these, and build it up to 10X3. Repeat on the other side. Leg kicks/circles: You can be standing or lying down. When standing, slightly hold onto the backrest of a chair in front of you. Do 10 kicks to the back of your body with a straight leg. Repeat on both legs. Work it up to 10x3. Do 10 kicks to the side. Make sure to hold the leg to the side for a second or two to work the Gluteus medius. Work it up to 10x3. Also, do circles with both legs, in each direction, forward and backwards. Make sure that your hips stay square and facing forward. If you do this lying down on the side, make sure your hips stay on top of each other. Do 10 kicks forward and backwards. Do 10 small circles to the front, change direction, and do 10 to the back. At the gym: If you are strong enough and prefer the gym, you can use the abductor equipment. Make sure you’re working only with the gluteus and do not pull with your back muscles. When your back is inflamed, weak, and unstable, the last thing you want to do is to use it instead of your gluteus! Use a Pilates circle/magic circle: Buying a Pilates circle is a great investment. It’s usually around $30 or less. You can use this resistance circle in so many different ways, and one way is to strengthen your gluteus. You can be sitting, standing, or lying down when using this tool, pulling it apart from the inside of the circle with your legs and gluteus. Most circles come with a suggestion of exercises, or you can look them up online. Thera bands/rubber bands : can be used in a similar fashion to the magic circle in order to strengthen the gluteus. You tie the band around your ankles or thighs in order to get the resistance you like. You can walk with the band around your ankles sideways, and stretch the band as much as possible as you take a step. Make sure to switch leading legs. Find another 15 tips in parts 1 and 3. Take care of your health and back pain now! Call or text Kicki Hjortmarker @ 1 (323) 404 6613 Email: kickis_therapy@icloud.com Follow me on Facebook , Instagram , LinkedIn, and visit my website for more info! Read more from Kicki Katarina Hjortmarker Kicki Katarina Hjortmarker, Holistic Bodyworker Kicki Hjortmarker has a solid background in the hands-on healing field, treating people with injuries and chronic pain conditions. With a holistic approach, she integrates Neuromuscular Massage Therapy, Craniosacral Therapy, Hypnotherapy, Reiki, Pilates, and more. To practice the artistry of mind/bodywork and massage therapy has been Kicki's lifelong passion. It started with the awareness of her own body as a child and ballet dancer, and, later, as a gymnast who developed chronic lower back pain whilst on the Swedish National Team in Rhythmic Sports Gymnastics. Decades later, she overcame nerve damage and temporary paralysis in one hand. This taught her to trust the healing power of body and mind, and that the body prefers holistic healing methods over conventional treatments. Her mission is to encourage and inspire others to do the same: To trust the healing power of body, mind, and spirit!"

Trisha Britton is an Applied Neuroregulation & Integrative Health Practitioner who helps people restore stability, clarity, and sustainable capacity when effort stops working. Her work integrates nervous system regulation, cellular health, and whole-person wellness practices and restorative travel to address overload at both the biological and lifestyle level. Trisha Britton, RN, Neuroregulation & Integrative Health Practitioner Who is Trisha Britton? Tell us about your background, your passion for nervous system regulation, and how your work extends beyond wellness travel to include human performance and cellular resilience. I’m a Registered Nurse and Applied Neuroregulation & Integrative Health Practitioner who helps people restore stability, clarity, and sustainable capacity when effort stops working. My work is rooted in the understanding that many high-functioning individuals are not lacking discipline or motivation, but are operating within systems that have become chronically overloaded. My background spans healthcare, nutrition, and applied neuroscience, which shaped a systems-based approach that looks beyond surface symptoms to identify patterns of dysregulation across the nervous system, physiology, environment, and daily life. Rather than focusing on isolated interventions, I work at both the biological and lifestyle level, integrating nervous system regulation, cellular health, and whole-person wellness practices to support recovery and long-term resilience. Travel is one expression of this work, but not the entirety of it. I use restorative travel and curated environments as intentional tools within a broader framework for human performance and nervous system regulation. Alongside environmental design and biological insight, these experiences support nervous system reset, integration, and coherence, allowing people to think clearly, act decisively, and sustain capacity over time. The goal is not optimization for its own sake, but restoring stability so performance can emerge naturally and be maintained without burnout. What inspired you to pursue a career focused on nervous system regulation and human performance? How did your nursing background influence your approach? My interest in nervous system regulation grew from both professional observation and lived experience. Over time, I experienced the effects of prolonged stress firsthand and came to understand how deeply it alters perception, decision-making, energy, and capacity. Moving out of survival mode required more than mindset shifts or effort. It required restoring safety and regulation at the nervous system level, then rebuilding from there. That process became embodied, not theoretical, and it fundamentally shaped how I work with others. Nursing gave me a practical lens to recognize the same pattern in many individuals I worked with. I saw capable, motivated people struggling not because they lacked discipline, but because their systems were overloaded for too long. Stress was treated as a secondary issue, while its biological and environmental impact was left unaddressed. That gap stood out clearly. As a result, my approach is grounded and systems-based. I look at physiology, environment, behavior, and daily demands together rather than in isolation. Regulation isn’t a mindset or a trend. It’s a biological state that determines how well someone can think, adapt, and perform. When the nervous system stabilizes, clarity and performance return naturally. When it doesn’t, no amount of effort can compensate. This combination of lived experience and clinical perspective is what drew me toward human performance and systems-level work rather than surface-level wellness solutions. Can you explain the concept of systems intelligence and how it informs your approach to wellness and human performance? Systems intelligence is the ability to perceive how multiple systems interact in real time and respond accordingly. Humans are not isolated parts. We are nervous systems embedded inside environments, relationships, identities, and biological feedback loops. In my work, systems intelligence means identifying where overload is occurring, how signals are being distorted, and which variables need to change first. Rather than asking people to do more, I help them reduce internal contradiction. Once coherence is restored across the system, capacity returns without force. This approach allows people to regain clarity, make better decisions, and operate with less friction and fatigue. How do you help high-functioning individuals recognize when their systems are overloaded and identify the steps to restore stability and capacity? High-functioning individuals often normalize overload. They adapt so well that they don’t recognize the cost until something breaks. I help clients identify subtle markers such as diminished clarity, emotional compression, decision fatigue, chronic tension, or a sense of operating in containment mode. From there, we map their systems: nervous system load, environmental inputs, biological stressors, and identity-level expectations. The work is sequential, not overwhelming. Regulation comes first, followed by strategic adjustments that restore stability and expand capacity over time. This is the foundation of my Coherence Systems Audit™, which provides a structured diagnostic and roadmap without adding pressure. In what ways does applied neuroscience play a role in your work, and how do you integrate this with environmental design to support your clients? Applied neuroscience shapes how I understand regulation, perception, and behavior at a systems level. The nervous system functions as a predictive and adaptive system, constantly scanning for safety, threat, and efficiency. When it is chronically dysregulated, perception narrows, threat bias increases, and decision-making becomes reactive. People often mistake this state for personal failure or lack of discipline, when it is actually a biological response to sustained load. When the nervous system is regulated, the opposite occurs. Cognitive flexibility expands, timing improves, and people gain access to a wider range of behavioral and creative options. This is where performance, clarity, and resilience naturally return. Rather than trying to override dysregulation through effort or mindset, my work focuses on changing the conditions that the nervous system is responding to. Environmental design is one of the most powerful levers in that process. Physical spaces, sensory input, daily rhythm, geography, and even social context all shape nervous system signaling. I help clients identify which elements of their environment are amplifying stress or fragmentation and which can be adjusted to support regulation. This may involve restructuring daily routines, modifying workspaces, simplifying sensory load, or intentionally introducing environments that promote downshifting and integration. Restorative travel is an extension of this approach, not an escape from daily life. When used intentionally, immersive environments can interrupt maladaptive patterns, reduce cognitive and physiological load, and give the nervous system a direct experience of safety and coherence. That experience becomes a reference point clients can integrate back into their everyday lives through practical changes in structure and environment. The goal is not to create ideal conditions permanently, but to place the nervous system in environments where regulation is supported rather than constantly challenged. From that foundation, people regain clarity, adaptive capacity, and sustainable performance without forcing outcomes. How does travel fit into the larger context of your work in nervous system regulation and human performance? Environment plays a central role in my work because the nervous system is constantly shaped by the conditions it operates within. Most people focus on internal strategies to manage stress, but overlook how much their physical surroundings, sensory input, pace, and daily structure are continuously signaling safety or threat. Over time, environments that are noisy, fragmented, or chronically demanding can keep the nervous system in a heightened state, even when nothing is overtly “wrong.” A core part of my work involves helping clients assess and adjust their everyday environments so regulation is supported rather than undermined. This includes changes to home and workspaces, sensory load, lighting, visual complexity, digital exposure, and daily rhythm. Often, meaningful improvements in clarity and capacity come from simplifying and stabilizing these inputs rather than adding more practices or interventions. Travel fits into this framework as a temporary but powerful environmental shift. When used intentionally, it allows the nervous system to experience a different set of conditions with less cognitive and sensory demand. This contrast can reveal how much the previous environment was contributing to overload and provide a direct reference point for what regulation feels like. I integrate travel with preparation and post-travel integration so it informs lasting environmental changes at home and work. Rather than functioning as an escape, travel becomes a diagnostic and recalibration tool. The goal is not to rely on being away to feel regulated, but to translate those conditions into everyday environments that support nervous system stability, clarity, and sustainable performance. What makes a truly restorative travel experience different from a typical vacation, and how can travel be a powerful tool for systems-level healing? A typical vacation often changes the scenery without changing the conditions the nervous system is responding to. The same pace, stimulation, and internal patterns are simply carried into a new location. While this can offer temporary relief, it rarely creates meaningful or lasting regulation. I focus on healing and restorative retreats because they are designed with the nervous system in mind. A restorative experience intentionally reduces demand rather than adding stimulation. This includes thoughtful pacing, supportive environments, sensory simplicity, and psychological safety. When these conditions are present, the nervous system can downshift without effort or force. Clarity, intuition, and capacity return not because something new is added, but because chronic strain is removed. At a systems level, this matters because regulation is the foundation for integration. When the nervous system stabilizes, people gain access to insight, adaptability, and self-trust that were already present but inaccessible under prolonged overload. A restorative retreat provides a direct, embodied experience of that state, which becomes a reference point rather than a fleeting moment. Lasting change comes from integration. Without it, even the most beautiful experience fades quickly. With preparation before the retreat and intentional integration afterward, the nervous system learns how to carry regulation back into daily life. This is why I view restorative travel not as an escape or luxury, but as a structured intervention that supports systems-level healing, clarity, and sustainable performance. Can you share an example of how wellness and performance can improve through a holistic, systems-based approach that includes environmental design? In my work, improvement begins by identifying patterns rather than focusing on isolated symptoms. Many people are operating within environments and routines that continuously place load on the nervous system without being obvious or acute. This can show up as cognitive fatigue, emotional compression, reduced clarity, or difficulty sustaining momentum despite continued effort. By mapping where someone’s system is getting stuck, we can identify which conditions are reinforcing dysregulation. Small but intentional changes are then implemented to support the nervous system more effectively. These adjustments often involve daily rhythm, sensory input, physical spaces, and how demands are structured and sequenced. As regulation improves, people commonly experience clearer thinking, steadier energy, and more adaptive decision-making without needing to push harder. Occasionally, a restorative environment outside of daily life can be used to help the nervous system experience contrast and recalibration, but the core work is always focused on what can be carried forward. The goal is for individuals to learn how to recognize patterns of overload and implement supportive changes wherever they are. Over time, this builds practical nervous-system awareness that allows improvements in wellness and performance to be sustained across different environments and phases of life. What are the most common misconceptions people have about nervous system regulation, and how do you address these in your work? One of the most common misconceptions is that nervous system regulation is primarily about calming down, relaxing, or applying techniques like breathing exercises in moments of stress. While those tools can be incredibly supportive, regulation itself is not a technique. It is a state of biological capacity. A regulated nervous system is able to process intensity, uncertainty, responsibility, and complexity without collapsing, fragmenting, or becoming rigid. Another misconception is that dysregulation only shows up as anxiety or emotional reactivity. In reality, many people adapt to chronic stress by becoming highly functional, contained, and efficient. Their nervous system remains in a survival-oriented state, but because they are still performing, the cost often goes unnoticed. Over time, this can narrow perception, reduce flexibility, and create a sense of being stuck even when effort continues to increase. There is also a tendency to view regulation as passive or inward-focused. In practice, regulation supports stronger action, clearer boundaries, and more precise decision-making. It allows people to respond rather than react, to move with better timing, and to sustain effort without burnout. Regulation does not remove intensity from life; it increases the system’s ability to hold it. In my work, I address these misconceptions by grounding nervous system regulation in biology, environment, and lived outcomes rather than abstract language or isolated tools. Instead of asking people to manage stress moment by moment, I help them identify the conditions that their nervous system is responding to and adjust those conditions at a systems level. When regulation is supported consistently, changes in clarity, capacity, and performance emerge naturally and are maintained over time. What trends in performance and wellness are you currently seeing, and why should people be paying attention to these shifts? There’s a growing recognition that performance is limited by nervous system capacity, not motivation. Burnout, cognitive fatigue, and emotional compression are becoming normalized, especially among high performers. At the same time, there’s increased interest in measurement and data-informed decisions. I see a shift toward using biological feedback and systems-level analysis to reduce guesswork. This is where cellular resilience, environmental design, and applied neuroscience intersect. People who understand and adapt to these shifts will sustain performance long-term instead of cycling through exhaustion and recovery. How do you support clients before, during, and after their experience, both in terms of wellness travel and integrating broader performance and regulation strategies into their everyday lives? My work is structured around coherence rather than isolated experiences. Support begins with helping individuals understand how their nervous system is currently operating and where patterns of overload, fragmentation, or rigidity are present. Before any intervention, we identify the primary constraints in their system and establish conditions that allow regulation to occur rather than be resisted. This preparation is critical because a dysregulated system will often override even well-intentioned experiences. During periods of change, whether that involves an environmental shift, focused work, or a restorative experience, the emphasis is on simplicity, pacing, and awareness. Rather than introducing more techniques, the focus is on reducing unnecessary demand and observing how the nervous system responds when conditions are supportive. This allows regulation to emerge naturally instead of being forced. Afterward, integration is where coherence is built. I help clients translate what regulation feels like into everyday structure, decision-making, and environment. This includes adjusting daily rhythm, sensory input, boundaries, and expectations so the nervous system can maintain stability over time. Without integration, insight remains temporary. With it, regulation becomes embodied and transferable across different environments and phases of life. While travel can sometimes be used as a supportive context, the core of my work is teaching people how to recognize patterns and maintain coherence wherever they are. The goal is not dependence on specific experiences, but the ability to support nervous system regulation consistently, leading to sustained clarity, capacity, and performance. What advice would you give to someone feeling overwhelmed by the process of restoring their system’s balance and performance, especially when it comes to integrating environmental factors like travel? Start smaller than you think you need to. When someone is overwhelmed, the nervous system is already operating under excessive load, and trying to change everything at once often reinforces that state rather than resolving it. Regulation is not achieved through overhauls or discipline. It comes from reducing pressure at the right point in the system. The first step is identifying the primary source of overload, not all of them. There is usually one dominant pattern or condition that is keeping the nervous system in a heightened or constrained state. Addressing that single constraint often creates enough stability for other changes to unfold naturally. Environment matters more than effort. Before asking yourself to think differently, perform better, or manage stress more effectively, look at what you are living inside of. Physical space, sensory input, pace, digital demand, and daily structure are constantly shaping nervous system signaling. Small environmental adjustments, such as simplifying inputs, slowing rhythm, or creating clearer boundaries around time and attention, can significantly reduce strain without requiring willpower. When it comes to travel or environmental shifts, they are most helpful when they are integrated rather than used as escapes. The value is not in going somewhere different, but in noticing what conditions allow your system to settle and what conditions disrupt it. That awareness can then be translated back into everyday life through practical changes in how you structure your environment and demands. Most importantly, restoring balance is not about becoming calm all the time. It’s about building a system that can hold intensity without collapse. When the nervous system feels supported and safe enough, clarity returns, capacity expands, and progress accelerates on its own. The work becomes less about fixing yourself and more about creating conditions where your system can function as it was designed to. Why should someone contact you today to restore their nervous system balance, enhance their performance, and unlock sustainable capacity? Most people don’t need more information, tools, or strategies. They need clarity. When capacity is compromised, adding effort often deepens the problem rather than resolving it. My work provides structured, grounded insight into what is actually limiting someone’s system and the precise sequence required to restore stability without burnout or force. I bridge medicine, applied neuroscience, environment, and lived experience to address overload at its root. Rather than focusing on symptoms or short-term relief, I help people identify where their system is constrained and change the conditions that are reinforcing that state. This allows regulation, clarity, and performance to return naturally instead of being constantly managed. Whether through systems audits, consulting, or carefully designed restorative experiences, the focus remains the same: stabilizing the nervous system so people can operate with integrity, clear judgment, and sustainable energy over time. The goal is not optimization or intensity, but coherence – a state where effort is no longer required to hold everything together, and capacity becomes reliable again. Follow me on  Facebook , Instagram , LinkedIn , and visit my website for more info! Read more fr om Trisha Britton, RN

Written by Justin Edgar, Coach Justin Edgar is a life and breathwork coach and creator of The Art of Creative Flow, blending entrepreneurship, education, and mindful somatic practice to help individuals, leaders, and teams move beyond struggle and burnout to reconnect with clarity, vitality, and purpose. In this article, we delve into the Taoist perspective on habit formation, drawing from Lao Tzu's timeless wisdom. We explore how thoughts, repeated actions, and attention influence perception and ultimately shape our character and destiny. Through understanding the mechanisms of the mind, we can shift our habits, challenge limiting beliefs, and create a more empowered and mindful life. I. The Taoist chain: From thought to destiny There is a short sequence of lines attributed to Lao Tzu that has echoed across centuries: Watch your thoughts, they become your words. Watch your words, they become your deeds. Watch your deeds, they become your habits. Watch your habits, they become your character. Watch your character, it becomes your destiny. It is often quoted as moral guidance and encouragement toward better behaviour, cleaner speech, kinder action. But read carefully, and something deeper reveals itself. This is not a sermon. It is a description of the mechanics of the mind, of consciousness in action. Lao Tzu is not telling us what should happen. He is describing what does happen. The chain begins not with action, but with attention and the one who is watching. Then with thought. With the subtle, often unnoticed patterns that arise in the mind long before a word is spoken or a deed is done. Thoughts are fleeting, yes, but they are not inconsequential. Repeated often enough, oriented in similar ways, they begin to leave a trace. Words are thoughts given structure. Deeds are words embodied. Habits are deeds repeated until they no longer require deliberation. And here quietly, decisively, we arrive at the hinge of the entire sequence. Habits are where the transient becomes stable. Thoughts flicker. Habits persist. And persistence is what shapes both the field of awareness and the lens of perception through which the field itself is viewed. A habit is not merely something we do. It is something we return to. A groove worn into the fabric of awareness by repetition. Over time, these grooves become the default pathways through which perception orients. They determine what we notice, how we interpret, what we expect, and what we dismiss without ever consciously choosing to. Character, then, is not a moral trait so much as a perceptual posture. A stable orientation toward the world, forged through countless small returns to familiar ways of thinking, speaking, and acting. And destiny, far from being some distant, fated endpoint, is simply the world as it appears through that posture, encountered again and again. Seen this way, Lao Tzu’s chain is not about control. It is about cultivation. It suggests that if we wish to understand the lives we are living, we must look not first at our circumstances, nor even at our actions, but at the habits of mind that quietly shape how reality shows up for us at all. And from here, the real inquiry begins. II. The lens that thinks To say “watch your thoughts” is already to assume something easily overlooked, that there is an awareness present before the thought arises. Thoughts do not appear in a vacuum. They arise within a perceptual field within a lens that has been shaped over time by what the mind has learned to trust. This lens is not something we consciously choose in most moments. It is the background orientation through which experience is filtered before we have time to reflect on it. Modern neuroscience often refers to this background orientation as the default mode network, the collection of habituated beliefs, assumptions, and narratives that quietly govern how we interpret the world when we are not deliberately directing attention. But the phenomenon itself is ancient and immediately recognisable. It is the sense that this is just how things are, this is who I am, this is what’s possible for me. It is important to see the order clearly. We do not first have a thought and then perceive the world. We first perceive, and from within that perception, certain thoughts arise. Perception, in its most fundamental sense, is simply being awake. A raw openness to experience. In the beginning, this openness is largely undifferentiated pure awareness meeting sensation. From here, something subtle but decisive occurs: felt resonance. Certain experiences carry a charge. They matter. They attract attention. We feel drawn toward them or repelled by them before we can explain why. This felt resonance is the soil from which intuition emanates, as the cognitive means by which we derive intelligence from a source beyond ourselves. Only then does interpretation appear. Thought gives form to experience. Imagination begins to name, frame, and organise what has been felt. Meaning takes shape. And when a particular interpretation is adopted when we decide, consciously or unconsciously, this is what this means attachment forms. The thought is no longer just an idea, it becomes a belief. Belief is not merely something we think. It is something we trust. When a belief is returned to repeatedly rehearsed, reasoned with, and justified, it is assimilated. It becomes familiar. Comfortable. Known. Over time, this familiarity hardens into what feels like certainty. The belief moves out of conscious deliberation and into embodied memory. It becomes part of the default orientation of the mind. This is where habit truly lives. Not simply as repeated behaviour, but as a habitual belief, as a trusted way of seeing. The mind no longer needs to actively think the belief, it thinks from it. And because the belief now shapes the lens of perception itself, it quietly influences which thoughts arise next, which possibilities feel plausible, and which interpretations seem obvious. The loop closes as a spiral of return. Perception gives rise to thought. Thought, when trusted, becomes belief. Belief, when repeated, becomes habit. And habit reinforces the lens through which perception occurs. This is why certain thoughts feel so convincing, and others barely register. An anxious lens generates anxious interpretations. A defeated lens struggles to imagine growth. A mind that has learned to believe “I’m not smart,” perhaps through early schooling, comparison, or repeated disappointment, will often remain loyal to that belief long after it has ceased to be true. Evidence to the contrary is not so much rejected as quietly overlooked, because the belief has become familiar, trusted, and woven into identity. What limits us here is not malice or lack of intelligence, but a kind of fidelity to what has been known. Even suffering, when it is familiar, can feel safer than the unknown that might bring resolution to our pain. As Carl Jung observed with characteristic clarity: until the unconscious is made conscious, it will rule our life, and we will call it fate. The default mode network is precisely this unconscious rule-set. It governs not just behaviour, but the very horizon of what we imagine ourselves capable of becoming. And yet, this is not a cause for despair. Because what has been learned can be unlearned. What has been trusted can be re-examined, and what has been habituated can be outgrown. Not through force, but through awareness. When we begin to notice our habits of mind, not to judge them, but to understand them, something subtle yet profound occurs. Perception broadens. The field of awareness widens just enough for the belief that has been shaping our experience to come into view. In that widened space, the belief is no longer total. It can be examined. And where there is examination, there is choice. What once felt unquestionable can now be held lightly, revised, or gently released as something more truthful, more life-giving, and is allowed to take its place. This is the deeper invitation hidden within Lao Tzu’s chain, and it is from here that real cultivation begins. III. Persistence as attention If habits are formed through repetition, then repetition itself deserves closer examination. What, exactly, is being repeated? At the most fundamental level, persistence is not a matter of effort. It is a matter of attention. What we attend to repeatedly becomes familiar. What becomes familiar begins to feel trustworthy, and what feels trustworthy is gradually taken to be true. In this way, attention is not merely a spotlight that illuminates experience. It is a formative force. It determines which thoughts are rehearsed, which interpretations are strengthened, and which beliefs are given the time and energy required to take root. This is why persistence shapes perception. A belief does not become habitual because it is objectively accurate, but because it has been attended to often enough to feel reliable. Attention feeds belief. Belief, once fed, begins to organise attention in return. The loop tightens. Language plays a quiet but decisive role here. The words we use both inwardly and outwardly are not neutral labels. They are carriers of emphasis. Each time we name an experience in a particular way, we train attention to notice certain aspects of reality and ignore others. Over time, this naming does not merely describe the world, it conditions how the world is perceived. To speak of ourselves as “not creative,” “bad with money,” “too sensitive,” or “just not that kind of person” is not simply to report a fact. It is to rehearse a belief. And every rehearsal strengthens the habit of seeing from that position. In this sense, words cast spells upon the psyche. This is why persistence is inseparable from attention. We do not become what we think once. We become what we return to. The inner narratives we repeat, the explanations we favour, the stories we tell about who we are and how life works, all of these act as training grounds for perception. They teach the mind where to look, what to expect, and what to dismiss as unlikely or irrelevant. Importantly, this process is rarely deliberate. Much of what governs our attentional awareness happens automatically, in the beliefs inherited through family language, cultural norms, early education, and repeated emotional experiences. By the time we are adults, many of our most powerful beliefs are no longer experienced as beliefs at all, but as common sense. They become the background of experience itself, quietly directing thought, expectation, and choice without ever entering our conscious view, where they can be contemplated for veracity and usefulness. This is why cultivation, as Lao Tzu frames it, is not about imposing new rules on the mind. It is about becoming intimate with where attention habitually rests. When attention is continually drawn toward threat, deficiency, or comparison, the perceptual field narrows. Life feels urgent, constricted, and effortful. When attention is allowed to rest more often on curiosity, appreciation, and possibility, our perceptual field widens. New interpretations become thinkable. Different futures begin to feel plausible. Nothing has been forced. Attention has simply been redirected. Seen this way, persistence is neither virtue nor vice. It is a neutral power. What matters is not that we persist, but what we persist in attending to. And this returns us, once again, to agency not as control over thought, but as stewardship of attention. IV. The return to agency If perception shapes thought, and habit shapes perception, then agency does not begin where we are often taught to look for it. It does not begin with willpower, nor with positive thinking, nor with the forceful replacement of one idea with another. It begins with awareness. More specifically, it begins with a willingness to notice where our attention habitually rests, and to become curious about the beliefs that have quietly earned our trust through repetition. Agency, in this sense, is not the ability to control the mind. It is the capacity to relate to it wisely. This is why the invitation implicit in Lao Tzu’s chain is so gentle. He does not urge us to stop having thoughts, or to think only “better” ones. He simply invites us to watch. To observe the movement of the mind with enough steadiness that patterns begin to reveal themselves. And when patterns are seen clearly, they loosen their grip not through resistance, but through understanding. One of the simplest and most powerful places to begin is with habit itself and in particular, with the thoughts we return to most often. This brings us back to the beginning of Lao Tzu’s chain: watch your thoughts. Not all thoughts, but the recurring ones. Especially those that leave us feeling diminished, constricted, or somehow less than. These thoughts are rarely random. They are the surface expressions of deeper belief systems, assumptions about who we are, what we are worth, or what is possible for us that have quietly shaped the default patterning of the mind. Seen this way, self-defeating thoughts are not personal failures. They are signals. They point us toward beliefs that may once have served a purpose, but now stand in the way of greater wholeness, empowered choice, and the flourishing of our creative potential. A powerful moment of agency arises when such a thought is met not with resistance, but with curiosity. We might gently ask, “Is that so?” or “What if I’m wrong about this?” Not as an admission of inadequacy, but as an opening to the possibility that a truer, more life-affirming understanding may exist. This requires a particular kind of courage: the courage to sit briefly in uncertainty. To allow a belief to be questioned without immediately replacing it. To hold an idea lightly enough that it can be examined, rather than defended. This is where kindness toward oneself becomes essential not as indulgence, but as the very condition that allows honest inquiry to occur. Over time, as beliefs are held with less rigidity, the frame itself begins to change. And as the frame changes, so do the thoughts that arise within it. Recurring thoughts become less punitive and more instructive. Inner dialogue softens. Attention is freed to move toward interpretations that are more useful, more accurate, and more aligned with lived experience. This is an agency that applied well. Not the forceful elimination of unwanted thoughts, but the ongoing willingness to update the beliefs from which those thoughts emerge. An understanding that the mind is not fixed, but responsive, and that perception itself is shaped by what we repeatedly give our trust and attention to. As this process unfolds, character is no longer something we strive to perfect. It becomes the natural expression of a lens that has been clarified. And destiny, once imagined as something imposed from beyond us, is revealed as the cumulative result of how we have learned to see. This is the quiet power hidden in Lao Tzu’s teaching. This power reveals itself through the liberation of one’s mind as we unshackle ourselves from the ideas of limitation embedded within the default programming of our internal belief system. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Justin Edgar Justin Edgar, Coach Justin Edgar is a life and breathwork coach, speaker, and creator of The Art of Creative Flow, a transformational program helping individuals, leaders, and teams move beyond burnout and reconnect with purpose, creativity, and resilience. With a unique background spanning financial markets, Montessori education, wellness entrepreneurship, and somatic practice, Justin brings rare depth and insight to his coaching. His work empowers clients to harness clarity, intuition, and creative flow as tools for personal and professional breakthroughs.

Stephanie Smit (artist name: Giek) is a multidisciplinary artist and reincarnation researcher whose work explores identity, memory, and creative transformation across time. She is the founder of Reality Cult , a platform where artistic practice and structured spiritual inquiry meet through performance, music, costume, writing, and one-on-one sessions focused on past-life imprint integration. Known for her distinctive approach to "creative rebirth," Stephanie works with clients and audiences who feel their blocks run deeper than conventional self-development can reach. Her research combines intuitive methods with modern tools and documentation frameworks, creating an archive that maps repeating themes, archetypes, and "soul constellations" across lifetimes. She is also the creator of art and performance projects such as A Soul’s Journey, KYBALION the Musical , and the satirical-yet-serious research portal IWasJimMorrison.com , each translating reincarnation and consciousness into accessible formats for a contemporary audience. Through Reality Cult, Stephanie aims to normalize deep inner knowing without turning it into dogma, inviting people to remember who they are, reclaim their creative power, and live with greater self-trust and clarity. Stephanie Smit, Visionary Artist & Reincarnation Researcher Who is Stephanie Smit? Introduce yourself, your hobbies, your favourites, you at home and in business. Tell us something interesting about yourself. I’m a multidisciplinary artist, reincarnation researcher, and the founder of Reality Cult. My work sits at the intersection of performance and transformation: I create stage works, music, poetry, ritual garments, and research-based projects, while also guiding people through past-life imprint readings and integration processes. Outside of formal work, I’m happiest in deep research mode – reading biographies, tracing cultural and artistic lineages, mapping creative movements, and writing. While I’ve lived nomadically for a long time, I’m currently entering a phase of greater stability, creating a grounded home base to deepen my artistic practice. I especially enjoy slow, meditative processes such as crafting costumes with full attention and presence, where making becomes a form of embodied reflection. Once I identify a past-life connection – whether in my own research or through working with a client – I tend to dive very deeply into the historical figures involved. I become almost geekily immersed: studying their lives, cultural context, relationships, and creative output. In a way, this has become how I’m learning history now. I was quite dissociated during much of my secondary school years, and later lost myself for a long time in heavy partying and substance use, leaving little space for formal learning. Returning to history through lived resonance and curiosity now feels both grounding and deeply reparative. I value deep, meaningful conversations about soul growth with my partner and close friends, and I’m very active online, connecting with specific communities I feel closely aligned with. Exploring how past-life influences shape our creativity and relationships is a recurring theme in those exchanges. In business, I’m more structured than people often expect. Although my work is intuitive in nature, it’s supported by methodical research, documentation, and clear frameworks. I approach creativity and research as disciplines – requiring both freedom and rigor. Something that defines my approach is that I don’t separate art and inner transformation. For me, art functions as a technology for integration – capable of holding nuance, memory, and meaning in ways the rational mind alone cannot access. What inspired the creation of Reality Cult, and how did your personal journey lead you to merge art, reincarnation research, and transformation? Reality Cult began as a small philosophical art project, but over time it became the umbrella for everything I do – my multidisciplinary performances, my research practice, and the spiritual guidance work I offer through one-on-one sessions. Each year, the work became more specific, because my personal questions became more specific. One question kept returning: Why do some patterns repeat even after you understand them? I had done years of inner work, yet certain themes – around visibility, freedom, love, identity, and creative expression – kept resurfacing in ways that felt bigger than personal psychology. At some point I realized that my most powerful turning points didn’t happen through explanation alone. They happened through recognition – through symbols, archetypes, embodiment, memory, and story. Performance, in particular, became a way of actively rewriting my relationship to fear. A large part of my own pattern was the fear of fully showing my authentic self. I didn’t overcome that through one big breakthrough, but through repetition: show by show, step by step, choosing visibility again and again. An early example was my performance project Own Reality, where I spoke openly about my long-term drug addiction and the ways I used parties and intensity to escape. Creating and performing that work didn’t just express something – it helped transform it. It became a pivot point: instead of chasing “highs” through substances and chaos, I began channeling that same intensity into art, meaning, and presence – something I gradually recognized as rooted in a deeper layer of memory, connected to themes that extend beyond this lifetime. As my work continued to deepen, this recognition expanded. I began to notice recurring themes – addiction, escape, reinvention – not only within my own history, but as patterns that seemed to move across time and relationships. The people around me often felt familiar in a way that went beyond coincidence, as if we were re-entering shared dynamics in new forms. This realization reframed my path: it was no longer only about personal growth, but about investigating how memory, creativity, and evolution travel across lifetimes. That’s where Reality Cult truly took shape: a space where artistic intelligence and intuitive research can exist together. Not as a belief system, but as a practice – where people can explore how the past echoes through the present, and how creativity becomes a way to reclaim authorship over your life. Today, it continues to evolve into a research platform: a living archive of patterns, stories, and methods that support both artistic work and real transformation. How did exploring your past lives influence your healing process and shape your creative path? Exploring my past lives didn’t just give me “stories.” It gave me context. Suddenly, certain fears and recurring patterns made sense – not as random flaws, but as unfinished chapters. That shift changed my relationship with myself: there was less shame, more clarity, more compassion, and, most importantly, far more creative permission. A large part of this process was learning to become more whole within myself, something that was often triggered through very intense soul connections. These connections confronted me deeply and repeatedly, forcing me to face parts of myself I might otherwise have avoided. Creativity became my way of working through that intensity. I used art, music, and performance to express what couldn’t yet be spoken directly – to communicate on a subconscious level, both with others and with myself. As I began exploring past-life themes, this process offered a new lens through which to understand those dynamics. It helped me recognize why certain relationships felt obsessive, magnetic, or destabilizing, and how they related to longer karmic patterns. I explore this further in my upcoming article How Twin Flames & Soulmates Activate Past Life Memory (And Reveal the Karmic Patterns You’re Here to Heal). Artistically, this work made everything sharper and more embodied. I stopped trying to make my work understandable in a purely linear way and started creating from resonance – what feels true in the body, what keeps returning, what wants completion. Art and performance became ways for me to express myself unapologetically, which is deeply connected to one of my core karmic lessons. It shaped narratives, characters, costumes, music, and poetry – everything. Rather than pulling me away from reality, past-life exploration made me more present. It helped me trust my creative instincts and take my own intensity seriously as a form of intelligence. Over time, this integration became a foundation for believing in myself and my work more fully. It’s a process so profound that I still feel emotional when I reflect on how much it has shaped the person and artist I am today. Can you explain how your concept of “creative rebirth” helps people reconnect with their purpose and multidimensional nature? “Creative rebirth” is the moment someone stops forcing themselves to become “better,” and starts remembering what’s already there – beneath conditioning and survival strategies. Many people feel creatively blocked not because they lack talent, but because their nervous system associates visibility, love, power, or success with danger. Sometimes those associations began early in this life. Sometimes they feel older – like inherited or karmic memory carried forward without conscious awareness. Through my work, I help people reconnect with their innate sense of worth, agency, and creative power. As those deeper layers come into view, people often begin to understand that they are here for a reason – and that their purpose frequently involves translating lived knowledge or wisdom into some form of expression. Creative rebirth is not about adding something new; it’s about shedding very old skins, layer by layer, memory by memory, until the core of who someone truly is can emerge. This process is practical as much as it is profound. You don’t just understand your patterns – you reclaim your voice, your direction, and your ability to choose differently. When the deeper origin of a block is recognized, it often loosens quickly. What once felt like self-sabotage reveals itself as a protective response that no longer needs to be in charge. In many ways, this work aligns with a broader cultural shift toward authenticity and self-definition – where uniqueness is not something to hide, but something to embody. The talent is almost always already there; creative rebirth simply creates the conditions for it to come forward without fear. What is the mission behind Reality Cult, and how do you hope it impacts those who engage with your work? Reality Cult exists as a living field where art, research, and remembrance meet. Its mission is to create spaces – through performance, storytelling, and guided inquiry – where people can recognize the deeper patterns shaping their identity, creativity, and life direction. Rather than offering answers or beliefs, Reality Cult invites recognition. It treats intuition, symbolism, and soul memory as forms of intelligence that can be explored with both rigor and imagination. Through living art and structured research, it translates ancient archetypes and recurring human themes into contemporary experiences that feel embodied, personal, and relevant. I hope that people who encounter Reality Cult leave with a stronger sense of self-trust and creative agency – not because they followed a prescribed path, but because something familiar within them was activated. When people recognize their own resonance in myth, art, or memory, purpose stops feeling imposed and starts feeling remembered. In that sense, Reality Cult is less about teaching and more about creating the conditions for remembrance – where creativity becomes a doorway back to one’s own inner authority. How do your projects like A Soul’s Journey, IWasJimMorrison.com , and KYBALION the Musical contribute to your overall vision? They are different doors into the same field. A Soul’s Journey is experiential and embodied, unfolding as a collage of short scenes, musical passages, videomemes, and shifting characters across different eras. Experimental classical music and sudden transitions keep the audience alert, mirroring the process of remembrance itself. Through performance, emotion, and symbolic storytelling, the work invites audiences into states of recognition rather than explanation. The work can trigger a wide range of emotions – release, grief, recognition, intimacy – often touching on themes associated with earlier collective eras, while also exploring queer love and intense soul bonds, including twin-flame-like dynamics. At its core, the piece centers on continuity, reincarnation, and the persistence of soul memory. KYBALION the Musical translates esoteric philosophy into narrative, dialogue, and lived experience. The work unfolds through story, character, and a series of richly layered musical passages that function almost like invocations – drawing on mythic, pre-rational sensibilities rather than linear explanation. The songs deepen immersion and embodiment, allowing ideas to be felt and remembered rather than understood all at once. Even when the audience doesn’t consciously grasp every layer, the material tends to register on a deeper level, activating familiarity and recognition through experience. IWasJimMorrison.com  takes a more provocative and research-based approach. It functions as both a cultural mirror and an inquiry into identity resonance, archetypal projection, and why certain figures continue to echo so strongly across time. By focusing on one recognizable example, the project encourages people to reflect on how memory, identification, and meaning operate in their own lives. Across these works, audiences and organizers frequently report deep emotional engagement – moments of recognition, release, connection, and renewed motivation. Together, these projects demonstrate that reincarnation research is not only spiritual in nature, but also cultural, psychological, artistic, and fundamentally human. How do you bridge esoteric science and intuitive insight with modern tools in your reincarnation research? I treat intuition as a starting signal, not the final conclusion. My process blends intuitive reading and channeling with symbolic analysis and pattern recognition, supported by structure: timelines, databases, cross-referencing, historical research, and careful documentation across many sessions. For me, the bridge is pattern-tracking. I’m drawn to the moment where an intuitive “hit” finds resonance through multiple lenses – whether that’s karmic astrology, recurring life themes, or what I call facial echoes when visual similarities appear across portraits and lineages. I’m not interested in turning this into proof per se, but I do value these layered points of correspondence because they help people trust what they already sense and work with it more concretely. Modern tools – especially AI – support this process in two ways. First, they help me gather and organize contextual information about historical figures and eras that align with the intuitive and astrological reading, making the research more precise. Second, they help me synthesize complex material into clear, structured guidance: translating patterns across current-life dynamics and past-life themes into actionable integration steps. The aim is always practical – supporting clients in moving through subconscious blocks, reclaiming self-trust, and aligning more fully with their direction and purpose. Integrity is the key: separating insight from assumption, and helping people translate resonance into grounded action. Many people struggle with emotional or karmic patterns – how does your work help them identify and transform these subconscious blocks? We usually begin with the pattern itself: what keeps repeating? This might show up as a relationship dynamic, a fear of visibility, chronic self-sabotage, creative paralysis, money stress, or a persistent sense of being “trapped” in an identity that no longer fits. Sometimes it begins more quietly, as a deep curiosity or an inner knowing that one has “been here before” and carries a memory of meaningful or unfinished work. From there, we explore what the pattern is protecting and what it is trying to prevent. When the root becomes clear – whether it stems from early-life imprinting, ancestral narratives, or deeper karmic memory – the nervous system often softens. People stop fighting themselves and start understanding the internal logic behind their behavior. A distinctive aspect of my work is that, in many cases, I research specific past-life narratives and identities connected to these patterns. I tend to work with highly creative, gifted, or driven individuals, where strong talents are often accompanied by unresolved histories of visibility, leadership, devotion, or collapse. When a past-life trajectory is identified – especially one that can be contextualized historically – it becomes possible to examine what actually happened and how that experience shaped the subconscious blueprint carried into this lifetime. Using a combination of karmic astrology, tarot, symbolic analysis, and AI-supported historical research, I map how belief systems, fears, and compensatory strategies formed – and how they continue to influence confidence, success, and self-expression today. This makes the work tangible and precise rather than abstract. Transformation, then, becomes less about “fixing” oneself and more about completing what was never resolved. When that completion occurs, energy often returns naturally – bringing clarity, direction, and a renewed sense of agency. What role do art and storytelling play in awakening people to their higher consciousness and soul memory? Art bypasses the intellect and speaks directly to the symbolic mind – the part of us that remembers through feeling, image, rhythm, and archetype. Storytelling gives people a mirror the rational world often can’t offer, allowing recognition to happen before explanation. That’s why art is central to my work. It’s not decoration around inner transformation; it’s a method of awakening. Through symbol, narrative, and embodied experience, art creates spaces where memory can surface organically – without being forced or explained away. In Reality Cult, art functions as a living language: one that gathers fragments of personal and collective memory and returns them to the present in forms people can feel and integrate. In that sense, art becomes a technology of remembrance – reconnecting individuals to meaning, continuity, and a deeper sense of self. What are some of the most profound discoveries or breakthroughs you’ve had in your reincarnation research? One of the most striking discoveries has been that reincarnation often unfolds in soul groups rather than in isolation. People tend to return together, lifetime after lifetime, across entire epochs – appearing in different roles within what feels like an unfolding theater of consciousness. These recurring group dynamics are not random, but patterned, shaped by archetypal roles and the underlying laws that structure creative evolution. I’ve also observed how memory carries itself through form. Individuals often hold subtle continuities from other lifetimes – not as replicas, but as recurring expressions, gestures, facial structures, or a recognizable presence. These facial echoes are not meant as proof, but as moments of recognition that add an embodied dimension to the research. Another insight is how strongly talent and orientation persist. Creative ability, leadership, or spiritual sensitivity often reappear as unfinished potential. When these echoes are recognized and embodied, confidence and direction can return naturally. Finally, unresolved experiences can echo forward as subconscious beliefs. When left unseen, they tend to recreate familiar situations. When recognized, repetition gives way to choice, allowing the larger pattern to evolve rather than repeat. What advice would you give to someone who feels disconnected from their creative essence or spiritual purpose? Don’t try to invent a new self. Instead, ask what part of you has been waiting to return. Purpose rarely arrives all at once. It reveals itself through small, sincere acts: one honest expression, one truthful boundary, one creative choice that actually feels like you. Over time, those repetitions create alignment. Not through perfection, but through presence. If you feel blocked, treat that block as meaningful information rather than a personal failure. Often, it’s a layer of protection formed around unresolved experience – sometimes from early life, often echoing from much earlier. Creative and spiritual disconnection is often less about lack and more about density: layers that haven’t yet been seen, named, or released. Your task isn’t to force your way through those layers, but to listen to them. When what’s been carried is finally acknowledged, energy naturally begins to move again, and what felt lost starts to feel remembered. How can people connect with you, explore Reality Cult, or take part in your upcoming projects and experiences? The best place to start is my website, reality-cult.com , where I share my projects, research, and offerings. There, people can explore past-life imprint sessions, read my articles and publications, and follow the development of performances, art projects, talks, residencies, and future retreats connected to Reality Cult. For those who want to stay connected more deeply, I encourage signing up for the Reality Cult newsletter. It’s where I share new work, reflections, research updates, and upcoming events in a more direct and considered way than social media allows. It’s also where projects often appear first. If this interview resonates, I invite readers to begin with curiosity: explore the platform, read an article, and notice which themes keep returning for you. That recurring thread is often the doorway to your next creative rebirth. Follow me on  Facebook , Instagram , and visit my LinkedIn for more info! Read more fr om Stephanie Smit

Jonathan Barca is an independent creative founder whose work sits at the intersection of music, fashion, and long-term cultural infrastructure. His approach is shaped by a belief that meaningful creative work is built through patience, clarity, and systems that allow independence to last. Before entering fashion, Jonathan’s creative foundation was rooted in music. He was the lead vocalist and guitarist of a three-piece rock band called Halfwait, where he developed a deep understanding of identity, discipline, and community through writing, releasing, and performing music. That experience continues to inform how he approaches creativity, culture, and long-term thinking today. Fashion emerged as a natural extension of that journey rather than a departure from it. Jonathan is the founder of LML Clothing by Halfwait, an independent label built around transparency, direct relationships, and patient growth. Rather than operating on trend cycles, the brand is structured as a long-term system, prioritizing quality, consistency, and trust across its supply chain and retail partnerships. Across his work, Jonathan focuses on building ecosystems rather than standalone projects. Whether through music, fashion, or infrastructure, his philosophy centers on creating frameworks that support creative longevity while remaining culturally grounded and operationally sound. Jonathan Barca, Founder and Executive Director Who is Jonathan Barca? Please introduce yourself. I’m an independent creative founder working across music, fashion, and long-term cultural infrastructure. My focus has always been on building systems that allow creativity to exist sustainably, rather than chasing fast visibility or short-term wins. Before fashion, music was my primary creative language .I was the lead vocalist and guitarist of a three-piece rock band called Halfwait, and that experience shaped how I think about identity, emotion, discipline, and community. Creating music, releasing records, and building something from nothing taught me how culture actually forms, not through hype, but through consistency, intention, and connection. Fashion entered my world as an extension of that process rather than a separate ambition. I’ve always been interested in how creative worlds overlap, how music, clothing, and storytelling can operate together as a single ecosystem rather than isolated outputs. Over time, that thinking naturally evolved into building something more structured and enduring. I’m the founder of LML Clothing by Halfwait, an independent fashion label built around transparency, direct relationships, and patient growth. The work I do today centers on building infrastructure that supports creative independence, from supply chain relationships to how brands connect with retailers globally. Music remains a foundational part of my identity and continues to influence how I approach storytelling, culture, and community. Rather than treating music and fashion as separate pursuits, I see them as interconnected cultural tools that help shape meaning, longevity, and trust over time. What inspired you to start LML Clothing by Halfwait? LML Clothing by Halfwait began directly through music rather than fashion. During my time as the lead vocalist and guitarist of Halfwait, we were working with a merchandise platform based in California. What initially started as band merchandise gradually revealed something deeper to me. I realized that clothing wasn’t just supporting the music, it was carrying the identity, emotion, and philosophy of the project beyond the songs themselves. Around that same period, Halfwait released a single titled Live My Life in November 2021. The phrase became more than a lyric. It evolved into a personal mantra centered on independence, ownership, and choosing long-term direction over shortcuts. LML emerged as an acronym from that mindset and eventually became the foundation for something bigger. As the music chapter evolved, I saw an opportunity to build a more permanent structure around the same values. Fashion became the natural medium to continue that story. It allowed the philosophy behind the music to live on in a physical, functional form that people could connect with daily. LML Clothing by Halfwait was never conceived as a trend-driven label. It was built as a cultural extension of music, grounded in patience, transparency, and the belief that creative work deserves strong infrastructure behind it. The brand exists to support longevity, not only creatively, but operationally and ethically as well. How would you describe your brand’s style and vision? The style of LML Clothing by Halfwait is intentionally minimal, restrained, and timeless. I’ve always been more interested in how clothing feels over time rather than how it performs in a single season. The visual language is quiet by design, allowing the materials, construction, and fit to speak without distraction. The vision extends beyond the product. LML was built around the idea that a brand should function as a long-term system rather than a trend response. That means prioritizing quality, transparency, and consistency at every level, from how garments are produced to how relationships with partners and retailers are formed. Music continues to influence that vision deeply. The same principles that apply to writing or performing a song, patience, repetition, and emotional honesty, also apply to how the brand evolves. I see clothing as something that should integrate into a person’s life naturally, not compete for attention. Ultimately, the brand exists to support creative independence. It’s designed for people who value longevity over novelty and who see clothing not as a statement, but as a quiet extension of how they live and work in the world. What sets LML Clothing apart from other streetwear brands? What sets LML Clothing by Halfwait apart is that it wasn’t built as a streetwear brand first. It was built as a cultural and operational system that happens to express itself through clothing. Many brands focus primarily on aesthetics or hype cycles. My focus has always been on infrastructure. LML was designed to operate with transparency, patience, and long-term thinking, from global supply chain relationships to how the brand engages directly with retailers rather than relying on intermediaries. The brand’s roots in music also play a significant role. Coming from a background where consistency, repetition, and trust matter more than instant attention, I’ve carried those principles into fashion. That perspective naturally shapes how collections are released, how partnerships are formed, and how growth is approached. Rather than chasing rapid expansion, LML Clothing by Halfwait is built to compound slowly. It prioritizes durability, ethical production, and honest communication over trend-driven momentum. That long view, both creatively and operationally, is what ultimately differentiates the brand in a crowded landscape. Who are your ideal customers and what are they looking for? The people who connect most naturally with LML Clothing by Halfwait are those who value longevity, clarity, and intention over constant novelty. They’re not necessarily driven by trends or logos. They’re more interested in how something fits into their life over time. Many of them come from creative or independent backgrounds themselves. They might work in music, design, business, or other fields where consistency and self-direction matter. They tend to appreciate quality, transparency, and brands that operate with a clear point of view rather than chasing attention. What they’re looking for isn’t a statement piece or fast fashion cycle. They’re looking for clothing that feels considered, dependable, and quietly expressive. Something they can return to daily without it losing relevance. At a deeper level, they’re drawn to brands that feel honest. They want to know how things are made, who is behind them, and why they exist. LML speaks to people who see clothing as part of a wider lifestyle and mindset rather than just a seasonal purchase. How does music and culture influence your designs? Music influences my design process less as a reference point and more as a way of thinking. Coming from a background in songwriting and performance, I approach clothing with the same principles I learned through music, restraint, repetition, and emotional honesty. In music, what lasts is rarely the loudest moment. It’s the structure, the feeling, and the consistency over time. That perspective carries directly into how I design. I’m less interested in seasonal statements and more focused on creating pieces that feel familiar, dependable, and considered the longer you live with them. Culture also plays a role, but in a quiet way. I pay attention to how people actually move through their lives, how they work, create, travel, and rest. The designs are shaped to support that reality rather than perform for an audience. Ultimately, both music and culture influence the brand by reinforcing patience. They remind me that meaningful work builds slowly, and that authenticity isn’t something you add at the end, it has to be embedded from the beginning. What do you want people to feel when they wear your pieces? I want people to feel comfortable, grounded, and confident without needing to think about it. The goal is for the clothing to support them rather than demand attention. When someone wears an LML piece, I want it to feel familiar in the best way. Something they can return to daily, that fits naturally into their routine and doesn’t lose relevance over time. That sense of reliability is important to me. There’s also a quieter emotional layer. I want the clothing to feel honest and considered, like it was made with intention rather than urgency. Not as a statement, but as something that aligns with how someone lives and works. Ultimately, if the pieces allow people to move through their day with ease, focus, and a sense of self-direction, then the clothing is doing its job. How do you ensure quality and authenticity in your collection? Quality and authenticity start long before the product itself. For me, they’re rooted in how decisions are made and how relationships are built. I work closely with manufacturing and supply chain partners and prioritize transparency at every stage. Rather than outsourcing responsibility, I stay directly involved in materials, construction, and production standards. That hands-on approach allows consistency to be maintained as the brand grows. Authenticity comes from restraint. I don’t release pieces unless they serve a clear purpose within the wider system of the brand. Fewer products, produced with intention, allow quality to remain central rather than diluted. Most importantly, I align the way the brand operates with the values it presents. When the process matches the philosophy, quality becomes a natural outcome rather than something that needs to be manufactured or explained. Can you share a story of a customer whose life was impacted by your brand? One moment that stayed with me wasn’t about a dramatic transformation, but something much quieter. A customer reached out to say that wearing LML had become part of his daily routine while he was rebuilding his life professionally after a difficult period. He wasn’t talking about fashion in the traditional sense. What he described was the feeling of stability and consistency the clothing gave him during a time when everything else felt uncertain. That message mattered because it reflected exactly why the brand exists. The idea that clothing can provide a sense of grounding, something familiar and dependable, rather than acting as a statement or distraction. It wasn’t about changing who he was, but about supporting him as he moved forward. Moments like that reinforce my belief that the real impact of a brand often happens quietly, in everyday life. When something integrates naturally into someone’s world and helps them feel more settled or focused, that’s where the value truly lives. What trends or future plans do you see for LML Clothing’s growth? I see the future of LML Clothing by Halfwait being shaped less by trends and more by refinement. The focus is on strengthening what already exists rather than constantly expanding outward. From a growth perspective, that means continuing to build direct, trust-based relationships with retailers and partners globally, while maintaining control over production, transparency, and quality. I’m more interested in sustainable scale than rapid visibility, allowing the brand to grow in a way that feels natural and structurally sound. Culturally, I see a broader shift toward longevity and clarity. People are becoming more considerate about what they buy, how often they buy, and why a brand exists in the first place. LML is positioned to grow alongside that mindset by remaining consistent and intentional. Looking ahead, the goal is to keep building an ecosystem rather than just a label. One that can evolve slowly over time while staying rooted in the same values that shaped it from the beginning. How can someone connect with you or become a wholesale partner? The best way to connect is through the brand directly. I’m intentional about keeping communication open and transparent, especially with retailers and partners who align with the values behind the work. For wholesale partnerships, I focus on direct relationships rather than intermediaries. I’m interested in working with retailers who value long-term collaboration, clarity, and mutual trust rather than short-term volume. Those conversations usually begin through the brand’s official channels, where we can understand each other’s expectations properly from the outset. I see wholesale as a partnership rather than a transaction. When values, pace, and vision are aligned, the relationship tends to grow naturally over time. That approach has allowed LML Clothing by Halfwait to build meaningful connections while maintaining consistency and integrity as it expands. Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Jonathan Barca

Written by Barbara Basia Siwik, Personal Coach & Nutrition Advisor Barbara Basia-Siwik is a certified personal coach, holistic fitness coach, and nutrition advisor using sports psychology and neuroscience to elevate wellbeing worldwide. She authored a practical e-book and leads transformation bootcamps and holistic programs for lasting change. Cortisol is often blamed for stress, weight gain, burnout, and poor sleep. But from a neuroscience and physiological perspective, cortisol is not something to fear. In fact, without cortisol, you wouldn’t wake up in the morning, feel alert, focused, or energized. It plays a vital role in keeping us awake, alive, and capable of handling daily demands. Cortisol itself is not the enemy; it becomes problematic only when it remains elevated for too long throughout the day, and the body no longer knows how to regulate it. The key is not eliminating cortisol, it’s restoring its natural rhythm. Your body is designed to experience a cortisol spike in the morning, shortly after waking. This response helps you feel awake, improves concentration, mobilizes energy, regulates blood sugar, and prepares muscles and joints for movement. When this morning rise happens properly, cortisol gradually decreases as the day goes on, allowing relaxation and sleep in the evening. When this rhythm is disrupted, often due to stress, poor sleep, lack of light exposure, or constant stimulation, cortisol can stay high into the evening. This is why many people feel tired in the morning but wired at night. The goal is to work with cortisol, not fight it. Supporting healthy morning cortisol (holistic approach) One of the strongest signals for cortisol regulation is light. Natural sunlight in the morning tells the brain the day has started and triggers a healthy cortisol rise, even on cloudy days. Ideally, stepping outside shortly after waking is best. But when that’s not realistic: Turn on artificial lights Gently move your body (stretching, mobility, short walk) Drink water (a small pinch of salt can support hydration) Once the sun is up, sit near a window, go on a balcony, or walk for a few minutes You can also naturally boost cortisol and energy with short, dynamic movements such as push-ups, jumping jacks, squats, or a quick mobility flow. Elevating your heart rate for even two to five minutes helps wake up the nervous system and prepare the body for the day. Even enjoying your morning coffee near natural light supports this rhythm. Training and cortisol: Why timing matters Exercise naturally raises cortisol, and this is a healthy response. Morning training works in harmony with your body’s rhythm and can: Boost energy and focus Improve mood Support metabolism Help cortisol decrease naturally later in the day Many people who train in the morning notice steadier energy and better sleep. However, not everyone can train early, and that’s completely fine. Evening training: Still effective (with smart regulation) Evening workouts can absolutely be effective for strength, fitness, and progress. The key is being mindful that training later in the day raises cortisol closer to bedtime. To support recovery and sleep, it’s important to actively lower cortisol afterward through: Slow breathing or breathwork Stretching and mobility Calm walking Reducing screen stimulation Creating a relaxing wind-down routine Nutrition plays a powerful role in calming the nervous system and supporting sleep. Including carbohydrates in the evening helps boost serotonin and tryptophan, neurotransmitters linked to relaxation and quality sleep, especially when paired with protein for muscle recovery. Lighter options closer to bedtime: Warm oats with banana Protein shake blended with banana, oats, or granola Greek yogurt with honey and berries Kiwi or prunes Balanced post-workout meals (2-3 hours before sleep): Sweet potatoes with chicken or salmon Rice or quinoa with vegetables and lean protein Whole-grain pasta with protein and olive oil Roasted vegetables with tofu or eggs Oatmeal with nut butter and protein Natural calming foods: Sour cherries or tart cherry juice Bananas (rich in magnesium and tryptophan) And as a simple nightly ritual: Warm chamomile tea with a teaspoon of honey, a gentle but effective way to calm the nervous system and prepare the body for rest. A note on cortisol health These strategies support healthy cortisol rhythms for most people. However, when cortisol has been chronically elevated due to long-term stress, burnout, illness, or hormonal imbalance, structured training, recovery, nutrition, and personalized guidance become essential. In these situations, pushing harder without regulation can increase fatigue and imbalance. Balance always comes before intensity. The takeaway Cortisol keeps you awake, alert, focused, and energized. It’s a hormone designed to support life, not sabotage it. Problems arise only when cortisol remains elevated all day without proper regulation. Morning light, gentle and dynamic movement, smart training timing, supportive nutrition, and nervous system recovery help restore balance naturally. Instead of blaming stress hormones, learning to work with your biology creates sustainable health. Often, the biggest breakthroughs come not from doing more, but from understanding the body better. In my coaching system and structured programs, we work around each person’s lifestyle, training load, recovery, nutrition, and individual cortisol patterns to stabilize energy, improve sleep, and support long-term health. I’ve seen consistent improvements with my clients by applying neuroscience-based strategies in a practical and sustainable way. If cortisol imbalance, stress, or low energy resonate with you, you’re welcome to connect through my social media or website to explore how we can work on this together. Follow me on Facebook ,  Instagram , and visit my website  for more info! Read more from Barbara Basia Siwik Barbara Basia Siwik, Personal Coach & Nutrition Advisor Barbara Basia-Siwik is a personal coach and holistic fitness & nutrition advisor who blends physical training with mind–body science for lasting transformation. She applies sports psychology and neuroscience to help clients create sustainable change from within. After starting her career in England, she built a successful practice in Spain, coaching clients in Barcelona and worldwide online. Barbara has developed holistic programs, authored a practical e-book for busy individuals, and leads transformation bootcamp events across Spain. Her mission is to inspire long-term change through holistic fitness, evidence-based methods, and habits that strengthen both body and mind.

Written by Simone Jennings, Spiritual Business and Lifestyle Coach Simone Jennings is a spiritual business and lifestyle coach with 15+ years of coaching experience and over a dozen certifications spanning spirituality, wellness, marketing, design, and business. As founder of The Lightworking Group, she helps women build soul-aligned businesses that honor both purpose and pace, without burnout. There is a specific kind of silence that exists in the hallway of a corporate office when you realize you no longer belong there. It isn't a loud or dramatic realization. Instead, it is a slow, steady cooling of the heart toward a life that once made sense. We hear a great deal about the glory of the "leap" and the hustle of the startup phase. However, we rarely discuss the messy season that precedes the printing of business cards. This is the liminal zone. It is the gap between the person you were taught to be and the soul-led leader you are becoming. This period is full of doubt, desire, discomfort, and deep inner questioning. It is also where the most powerful shifts happen. My intention here is to shed light on what really happens emotionally and spiritually during this transition, validating the experience of those currently standing on the threshold. The first signs: When success starts to feel like misalignment For many high achievers, the path to entrepreneurship begins with a confusing sense of guilt. You have checked all the traditional boxes: salary, title, and benefits. On paper, you have arrived. Yet, there is a persistent Sunday night dread that no amount of weekend rest seems to fix. You find yourself daydreaming about ideas that have nothing to do with your quarterly goals or professional KPIs. You might ask yourself, "Is this it?" while staring at a spreadsheet. Many people feel shame during this phase, thinking they are being ungrateful because they aren't satisfied with a "good" job. In reality, these symptoms are signs of an internal evolution. Your current container has simply become too small for the person you are growing into. What keeps us stuck: The pull of security and the fear of the unknown The primary reason we linger in the space between is the perceived safety of a steady paycheck. We stay because we fear financial instability, worry about what it means to start over from scratch, or even what our peers and family will think if we walk away from a "secure" career. The question of "What if I fail?" becomes a constant background noise. Most people do not hesitate because they are lazy or afraid of hard work. They stay because the identity shift hasn't fully landed yet. We are often more attached to our professional titles than we realize. Leaving that identity feels like stepping into a void where our worth is no longer defined by an organization. I was already working as a spiritual coach while finishing college, but as my career evolved, I leaned into marketing and design for my 9-to-5. I told myself it was the responsible choice and stayed because corporate life felt like the safer option. After adopting my children, I experienced multiple corporate layoffs. The illusion of security cracked wide open when I realized that no matter how loyal or skilled I was, stability was never actually guaranteed by an employer. There was going to be a risk either way. The soul’s quiet whispers: What really pushes people forward What actually causes someone to finally take action? It is rarely a single dramatic external push. Instead, it is a culmination of inner nudges that become louder with time. You might reach an energetic breaking point where the cost of staying becomes higher than the cost of leaving. Sometimes, the final push comes from the support of a coach, friend, family member, or an aligned community that helps you see that your "impossible" dream is actually a viable path. The spiritual perspective: You’re not lost, you’re between stories This season of transition isn't a sign of failure or confusion. It is a necessary evolution. Think of it as the cocoon phase between the caterpillar and the butterfly. You are in the soft inhale before the leap. You are in a sacred pause. In spiritual terms, this is often an energetic mismatch. Your frequency has changed, and you can no longer resonate with the structures of your old life. Using language like alignment, inner wisdom, and divine timing helps to reframe this period as a purposeful journey rather than a period of being "stuck." You are letting go of an old story so a new one can begin. Navigating the space between (without losing your mind) If you are currently in this in-between phase, you can honor your process with grounded tools rather than rushing to escape it: Practice journaling for clarity: Ask yourself what you would do if the money were guaranteed, or what parts of your current day feel most like your true self. Build energetic capacity: This is the time to prioritize rest and nervous system care. Transitioning into entrepreneurship requires a high tolerance for uncertainty, so creating a stable internal environment is vital. Explore while employed: You do not have to quit tomorrow to be an entrepreneur. Use your current job as a "venture capitalist" for your soul-work. Test your ideas, build your foundation, and listen to your inner "yes" more than outside approval. Find your community: Surround yourself with people who understand that purpose is as important as profit. When you are in the space between, the opinions of those who value traditional security can be loud and discouraging. You don’t just quit your job, you step into a new identity Becoming an entrepreneur is a spiritual and emotional transformation. You are moving from a life dictated by external expectations to a life led by internal alignment. The space between is where you develop the courage required to lead and trust yourself. Most importantly, it is where you realize that your value isn't tied to a job title. If you feel the pull toward something deeper, you are invited to explore In[Her] Soul Return , a coaching program designed to help you navigate this very transition. This journey is about coming home to the work you were always meant to do. You are not stuck. You are preparing to lead your life from a deeper truth. Trust the process, trust your timing, and know that you are simply preparing for the most honest version of your life. Follow me on Facebook , Instagram , and LinkedIn for more info! Read more from Simone Jennings Simone Jennings, Spiritual Business and Lifestyle Coach Simone Jennings is a spiritual business & lifestyle coach helping holistic, wellness, and spiritual entrepreneurs, as well as high-functioning women in demanding roles, build businesses that honor both their purpose & pace. After adopting her children, Simone transformed her in-person spiritual coaching practice into a thriving & scalable online transformation business. She blends her corporate background in marketing & design with years of experience as a Reiki Master, somatic coach, & spiritual life coach to create a unique balance of strategy, embodiment, and intuition. As the founder of The Lightworking Group, LLC, she helps women rise into leadership with clarity, confidence, & authenticity, without burnout or losing themselves.