Written by Grinia Bradwell, Intuitive Author & Writer Grinia Bradwell, PhD, is a scientist, author, and Reiki Master exploring the intersection of science, consciousness, and personal growth. She is the author of The Energy Field: The Paths We Take Are the Choices We Make, a reflective memoir exploring personal transformation, cultural change, and inner awakening. We all know how it goes. On December 31 st we are pumped, excited to start fresh in the new year. New goals, bold resolutions, or in some cases, a sense of defeat because we failed to achieve all the ambitious goals that we had set for ourselves in the past. But what if there was a new way to set yourself up for success, without making a commitment that you know wouldn’t last more than a few weeks? What if, instead of just focusing on outcomes, you also focus on how you want to feel? Shifting the focus from rigid goals Every new year begins with hope. We promise ourselves change, growth, and a better version of who we want to be. For many of us, those resolutions slowly fade within weeks. This happens because we often set rigid, idealized goals that are disconnected from our current reality. We focus on the outcome and forget about enjoying the journey. Traditional resolutions often focus on the final result, such as losing weight, earning more, or changing something specific about ourselves. What if there was a more fluid and natural way to achieve these goals while enjoying and rewarding yourself along the way? The power of feeling your resolutions Think about your goal and imagine that you have just achieved it. How does it make you feel? Does it make you feel happy or recognized? Does it make you feel healthy and energized? Does it make you feel loved, cared for, or heard? The goals you set for yourself and their outcomes are often linked to how you want to feel when you finally achieve them. But why wait until you achieve each goal to experience that feeling? By feeling first, you shift your mindset from lack and need to having. There are many resources that show the impact of this mindset shift in our ability to quickly manifest our goals and live a more fulfilling life. Let’s take a moment to review 3 examples of how you can make your resolutions stick.   1. Lose weight & be healthy If your resolution is to lose weight and live a healthier lifestyle, it’s common to start by setting traditional goals, like losing a certain number of pounds, going to the gym a few times a week, or eating more vegetables. These are great metrics to keep you on track. However, the downside of this approach is that when life gets busy or unexpected challenges arise, you might lose focus and fall back into old habits due to stress or lack of motivation. You may even feel tempted to say, “I’ll try again next year.” This is where focusing on how you feel can help you stay on course.   Instead of just looking at the end goal, think about how you will feel when you’re at your target weight and healthy. You might feel energized, more confident, or proud of the way you present yourself to the world. The key is to realize that you can start experiencing those feelings now. Here are 3 simple steps you can take:   Morning routine: Take only five minutes when you first wake up and visualize yourself healthy and on your target weight. Focus on that feeling, see who you are around, what you are doing, what you are eating. Imagine yourself looking in the mirror and being proud of who you are. Feel it. Gratitude for each step forward: Each day, identify actions or moments that bring you closer to those feelings. Maybe you ate a big salad, took a walk, or took a quick break from your screen during work. Each small step counts. Every time you take an action that aligns with your goal, take a moment to appreciate what it feels like to be on the path toward that healthier version of yourself. No space for guilt: When you slip up or fall off track, don’t dwell on it. Instead, remind yourself of the positive steps you’ve already taken. Keep track of your small wins, so you can return to them in challenging moments. Remember, this isn’t a sprint, you don’t need to move fast, just keep moving at your own pace. And most importantly, tomorrow is a fresh start, and you have another opportunity to take one more step forward.   2. Grow financially If one of your resolutions is to grow financially and build a healthier relationship with money, you might start by increasing your savings, paying off debt, boosting your income, or sticking to a budget. These are all great strategies to improve your financial situation, but for many people, taking these actions may be easier said than done, especially if you are living paycheck to paycheck and facing unexpected challenges such illness or job loss. In those moments, it can feel almost impossible to even think about long-term financial growth. This is where a shift in mindset can help.   Now ask yourself: how would you feel if your financial life were stable and you even had enough money to spend on things you love? Would it bring you a sense of accomplishment and pride? Would you feel more relaxed and joyful knowing that you don’t need to worry about how to pay your next bill? Would you feel generous knowing you could give to those less fortunate? You can begin cultivating these feelings now by following three steps:   Morning routine: Take five minutes each morning, right after you wake up, to visualize your ideal financial situation. What benefits does it bring to your life? Who is around you, and how do you feel? It may be hard to believe that simply thinking about it can create change but trust the process. The brain has remarkable capabilities, and when you clearly communicate what you want through visualization and emotion, it begins to shift your mindset, helping you recognize new opportunities and generate ideas that move you closer to living in that state. Gratitude  is a seed: You don’t need to wait until your finances improve to be grateful. Think about one of the feelings tied to reaching your financial goals, such as accomplishment. Simple daily actions like making your bed, organizing your space, or completing a small task can already give you that sense of achievement. The same goes for generosity: giving isn’t limited to money. A kind word, a smile, or sharing a helpful lesson can make a difference in someone’s day. Even without money involved, you are still giving and being generous. Notice these moments and appreciate them. Take a leap: now that you know how an abundant financial life feels, and you can see yourself living it with generosity and appreciation, the next step is to act. Place yourself in environments that can open the door to new opportunities, connect with people that embody a mindset of growth, achievement, and generosity. Show up with confidence, trust the process, and know that every step is moving you closer. All you need to do is to keep walking.   3. Meaningful relationships If you are looking to build healthier, more meaningful relationships, you might consider spending more time meeting and connecting with new people, communicating more openly, spending more quality time with loved ones, setting boundaries, or being more present. These are all excellent ways to build a supportive and meaningful community around you. But why do so many of us struggle to do this? For many of us, personality traits, past experiences, or environment can interfere with our confidence or ability to put ourselves out there. If this resonates with you, know that this barrier can be removed by aligning your vision with the emotions connected to it.   How would you feel if you had supportive and meaningful relationships? Would you feel seen and heard? Connected and safe? Loved and cared for? Let’s begin building your ideal community by starting from the heart. Here are the three steps to help you create deeper, more meaningful connections:   Morning routine: In the first five minutes after you wake up, take a deep breath and visualize yourself surrounded by people who love and care for you. They may be friends, partners, or family members. If you have experienced difficult or unhealthy relationships in the past, imagine a bright light moving away those who caused you harm, placing them where they can no longer affect you. Imagine an invisible protective barrier around you, where only people with the best intentions can enter. In this space, you feel safe, you feel heard, and you feel loved. Hold onto these feelings and carry them with you throughout the day. Gratitude  is a bridge: When we are in a positive mindset, we naturally attract people and opportunities that align with that energy. Acknowledging the good around us goes a long way in bringing positivity into our lives. Start by noticing the simple things, the nature around you, the night sky, or a kind gesture from a stranger. Be grateful for living in a world full of opportunities. While it isn’t perfect, it still offers so much to appreciate. Try to find small things to be grateful for each day, even if it’s as simple as being alive and waking up to a new day filled with new possibilities. Don’t be afraid to take the first step: Now that you’ve begun to shift your mindset toward positive feelings and gratitude, you can slowly put yourself out there. Take one step at a time if that helps you feel safer and more comfortable. Consider joining an online group focused on meaningful connections and aligned with your values, or take a course on a topic you love to meet like-minded people. As your confidence grows, allow yourself to take bigger steps. Notice how your new mindset and energy will begin to attract different types of interactions and relationships in your life. And above all, remember to love and honor yourself. Everything else will fall into place.   Aligning intention and emotions creates change No matter what resolution you choose, whether it’s improving your health, growing financially, or building meaningful relationships, the message remains the same, when you align your intentions with emotions like gratitude, abundance, and love, your actions naturally follow. Progress becomes less about forcing discipline and more about gently guiding yourself in the direction you want to grow.   You don’t need to wait for the perfect moment or the final outcome to start feeling fulfilled. Each day offers a new opportunity to take a small step, practice gratitude, and build momentum. Over time, these feelings will shape your mindset and will influence your choices, helping your resolutions stick, not just for a few weeks but for the long run.   If this approach resonates with you, I invite you to continue the journey with me. I share daily positive notes, reflections, and reminders on my Instagram  to help you stay connected to gratitude and intentional living. I’ve also created a gratitude book with daily gratitude prompts for reflection to help you anchor the feelings that matter most. Start where you are, take one small step today, and trust that meaningful change unfolds one feeling at a time.   Follow me on Facebook , and visit my website for more info! Read more from Grinia Bradwell Grinia Bradwell, Intuitive Author & Writer Grinia Bradwell, PhD, is a scientist, author, and Reiki Master who explores questions of perception, awareness, and personal growth. With a background in scientific research and a deep interest in consciousness and energy, her writing reflects on how logic and intuition can coexist. Through personal experience and thoughtful inquiry, she invites readers to expand perspective and reconnect with inner balance.

Written by Tatyanna Wright, Transformation Coach/Channel Tatyanna Wright is a spiritual transformation coach and host of The Conscious Diva podcast. Her work empowers others to release conditioned identities and live in authentic alignment. She is writing her first book. There comes a moment on the spiritual path when something shifts. A subtle inner opening. A quiet knowing. A nudge that doesn’t come from logic, conditioning, or fear, but from somewhere deeper. For many, this moment arrives with wonder and doubt. A quiet questioning begins: Is this intuition or imagination? Can I trust what I’m hearing within? These questions are not signs that something is wrong, they are signs that something is awakening. Spirit does not shout. It whispers. And learning to listen is both an art and a practice that requires discernment and courage. The moment of opening For me, the doorway opened not through effort, but through unraveling. I had spent years immersed in spiritual practice through meditation, yoga, and inner-child work. Yet I was unknowingly bypassing the deeper truths of my life. On the outside, everything appeared polished and successful. Inside, I felt disconnected, unfulfilled, and deeply dissatisfied in my marriage. In 2016, while producing a spiritual documentary television series filmed across India, I began experiencing moments I could not explain through intellect alone. Messages arrived spontaneously. Sensations moved through my body. Guidance came through signs, timing, and an unmistakable voice that felt both intimate and ancient, speaking to me in a tone that was unmistakable. I didn’t immediately label this as “spirit communication.” I questioned it. And tried to rationalize it. But the guidance persisted. It was always gentle, deeply loving, coupled with a knowing that “this is true.” The moment of opening is rarely dramatic. More often, it arrives as a quiet invitation: Are you willing to trust something beyond what you’ve been taught? Your path: How you learn to listen Spirit communication does not look the same for everyone. Some people receive guidance through physical sensations. Others through dreams, imagery, words, or sudden clarity. Some experience it as emotional resonance, an inner knowing that offers a deep sense of “yes” or “no” in the body. My own ability to listen was shaped by lineage, training, longing, and lived experience. I reached a point where my life no longer worked as it was. I needed guidance beyond my conditioned mind. Learning to listen required slowing down and creating space. I let go of the need to perform spirituality and instead allowed it to be lived. Spirit speaks most clearly when the nervous system feels safe, when we stop forcing answers and allow ourselves to rest in the trust of the unknown. Listening is not about receiving constant messages, it is about cultivating a steady relationship with your higher Self, built on trust, consistency, and self-honesty. What spirit communication looks like One of the greatest misconceptions about spirit communication is that it must be extraordinary. In truth, it is often subtle, practical, and woven into the fabric of everyday life, asking not for belief, but for attention. Spirit guidance may come as: A repeated phrase you see on a sign or hear in a song A physical sensation felt when something is aligned, or not A sudden realization that arrives with calm clarity rather than urgency An intuitive nudge that asks for courage, not comfort Guidance may also reveal itself through timing and repetition, the same message surfacing through different conversations or synchronicities that feel less like coincidence and more like gentle confirmation. In my experience, true Spirit guidance carries a particular quality. It does not inflate the ego or rush decision-making. It invites responsibility and self-honesty. More often than not, it asks us to be the change, to transform ourselves rather than attempt to fix or control others. Spirit does not override our free will. It offers perspective, support, and truth, then leaves the choice to us. Learning to recognize this guidance is less about developing psychic ability and more about cultivating self-awareness. As we become more aligned and attuned to what sincerely drives us, the voice of Spirit becomes easier to discern and quietly empowering. The inner shift: How opening to spirit transforms us When we begin listening to Spirit, something profound happens: We stop outsourcing our authority. Rather than seeking constant validation, we learn to trust our inner compass. Decisions become less about approval and more about alignment. Life becomes less performative and more authentic. This shift can be uncomfortable. Spirit guidance often asks us to release identities we’ve outgrown and roles that once kept us safe but no longer serve our becoming. For me, opening to Spirit meant leaving behind a life that looked “successful” but felt constricting. It required honesty, courage, and a willingness to disappoint expectations, including my own. Transformation is not a hack. It is a deep dive into the self. And Spirit walks with us through that descent, reminding us of who we are beneath conditioning and fear. Common fears: And how to navigate them The most common fear I hear from clients is this, “How do I know it’s not just my egoic mind?” Here is a grounded truth: ego-driven messages feel urgent, defensive, and self-protective. Spirit-led guidance feels steady, compassionate, and expansive, even when it asks for change. Another fear is “getting it wrong.” But Spirit is not punitive. It does not abandon us for missteps. Discernment grows through relationship, not perfection. Practical grounding tools include: Journaling guidance and observing patterns over time Checking guidance against the body by asking, “How does this feel in my body?” Asking: Does this lead me toward truth, responsibility, and compassion? Meditative stillness to cultivate and embody inner wisdom Spiritual maturity is not about escaping humanity, it is about inhabiting it more fully. How spirit communication changes our world When individuals learn to listen inwardly, the world begins to shift outwardly. Spirit-led people act with integrity. They lead from clarity rather than fear. They make choices rooted in service, truth, and responsibility. This is not about becoming “special” or “chosen.” It is about becoming deeply human, awake, present, and accountable. In a world driven by noise, urgency, and external validation, listening to Spirit becomes a radical act of self-leadership. And perhaps this is Spirit’s greatest gift: not answers, but remembrance. A quiet return to the truth that has always lived within us. Opening to Spirit is not about seeking answers outside yourself, it’s about learning to trust what’s already within. If you’re ready to deepen that relationship and walk this path with intention, I invite you to explore my transformative coaching offerings, join my newsletter for ongoing reflections and tools, connect with me on Instagram, or listen to The Conscious Diva podcast, where I share insights on intuition and living in alignment with your truth. Follow me on Facebook , Instagram , and visit my website for more info! Read more from Tatyanna Wright Tatyanna Wright, Transformation Coach/Channel Tatyanna Wright is a spiritual mentor and transformation coach who integrates shamanic wisdom with modern coaching to support profound personal growth. Her mission is to guide individuals in awakening their inner clarity, reclaiming their personal power, and aligning their lives with their soul’s truth. Through her work, she helps clients strengthen intuitive intelligence, break free from conditioned patterns, and recognize their inherent worth so they can lead themselves and their lives with purpose and integrity.

Written by Tina Feigal, M.S., Ed., Parent Coach Former school psychologist Tina Feigal specializes in helping caregivers heal trauma associated with adoption, foster care, and children's losses of any kind. She's the author of Present Moment Parenting: The Guide to a Peaceful Life with Your Intense Child and has trained and mentored 850 coaches worldwide. What if the answers to raising an 11-year-old girl or a 16-year-old boy were at your fingertips? Can you imagine how your new year could look entirely different from your current one? Try to picture a kid who no longer spends all or most of their at-home hours in a cave-like bedroom, texting, Snapchatting the night away, or endlessly playing Fortnite. What if they came to you with their concerns, confided in you, and even appreciated your input? What if they occasionally offered to help get dinner on the table or even offered spontaneous hugs? Okay, I get it. You’re asking, “What planet is this writer coming from? Has she ever met a surly, self-absorbed pre-teen or teen in her life?” Yes, yes, I have. And more succinctly, I’ve raised three sons through their teen years to successful adulthood. I’ve also coached countless parents whose teens have lived the disconnected existence mentioned above. So, what do I tell parents whose teens are in this isolated boat? First, I relate to them, fully acknowledging that with social media, electronics, and a fast-changing world, these are very tough times for parents. Then I offer hope, not for loving and connected relationships 100% of the time, but for reasonably positive ones. Would that feel good to you? Some helpful tips include: Understand that the teen years involve a major task, called “individuation.” Accomplishing this involves becoming “not mom,” “not dad,” and/or “not my caregiver.” If a teen has experienced separation from a birth parent or another trauma, this process becomes quite complex. And still, there’s so much that any currently involved adult can do to improve the relationship. First, acknowledge that the teen needs independent thinking. “I get it. You’re becoming your own self, different from us. That’s totally to be expected.” Then, identify ways in which the teen is uniquely himself or herself. “You’re so much more dedicated to your friendships than I was at your age, and even now!” or “I was never as good at math as you are. What a strength!” or “I couldn’t dream of performing in gymnastics the way you do!” These statements help the teen feel seen by you, which builds emotional safety in your presence, the gold standard of connected relationships. Next, authentically need them for tasks that tap their strengths. “We need to decorate the table for the company. What are your ideas?” or “I see that your sister has been a bit emotional lately. What do you think she needs? Can you help us understand?” or “I could really use a tall guy to help me install these window blinds. Are you willing to climb up the ladder?” These interactions help the teen feel seen, and when humans feel seen, we’re drawn to the seers. With every interaction, adults are either pushing kids away or drawing them near. You get to choose. Drawing them near strengthens their sense of emotional safety and therefore, your relationship. Give positive feedback when things go well. I call it “heartfelt appreciation.” (Note: It’s pretty typical for adults to see good behavior, breathe a sigh of relief, and walk away. Now’s the time to switch from giving your attention to shortcomings and noticing positives. Again, this draws your teen toward you, and ultimately gives great strength to your relationship,) “Wow, when you were so attentive to the dog’s needs, did you see how he responded? Just cuddling up so sweetly? You have some magical abilities with animals,” or “I noticed all your laundry in the basket instead of on the floor. I can’t thank you enough for doing that. Does this cleared-out bedroom feel better to you, too?” The upshot of this approach is that you will see more of what gets your attention. Instead of trying to stop negative behavior, you’ll grow positive behavior! For more on the physiology of how this works, read my first Brainz Magazine article here. Speaking of physiology, the body changes at this time of your pre-teen or teen’s life are, as you know, quite distinct and can be troublesome to many kids. They grow so fast that their coordination suffers, they wonder about the appearance of hair, more smells, new cycle changes, and sexual urges that weren’t there before. And they feel it’s not ok to talk about these, as self-consciousness is also a big part of being in this life phase. Open up the conversation, so kids don’t get the subtle message that talking about sexual development is taboo. This hesitation to talk can create emotional isolation, which is at the core of mental health concerns. A good way to do this is to get books on body changes (both male and female) and leave them where the pre-teens and teens will find them. Write a note in the book that says, “Never hesitate to talk to me about this stuff. No pressure, but if you want to, let’s go for a walk on Wednesday.” Then do it without delay. When kids don’t get information about sex from you, rest assured, they will get it from peers who have a different viewpoint, often incorrect. Yes, schools discuss the body changes, but it may be incomplete information delivered by a teacher they are not likely to approach for answers. I’ll be blunt here: Avoid leaving your pre-teens and teens on an island of silence, emotionally or physically, if you want them to grow up to be healthy, well-functioning adults. Use these same ideas for talking about safety re: drugs and alcohol use. Please don’t let the thought, “That won’t happen to my child,” keep you from being their trusted resource. Yes, it’s hard, but there are great resources online that can pave the way to open discussions. Also, parent coaching can be gold for this. The return on investment from opening conversations and building emotional safety, becoming your child’s trusted adult, is tremendous! Tina Feigal. M.S.Ed. Is a former school psychologist who sees the enormous value in placing relationship healing in the hands of parents. As a parent coach, author of Present Moment Parenting: The Guide to a Peaceful Life with Your Intense Child , and TEDx speaker, she brings 25 years of experience to her work. Having trained over 850 professionals to coach parents, served staff of foster care agencies and schools, and worked with 1,000’s of families, she sees tremendous results from helping parents create emotional safety for their children of all ages. Contact Tina here. Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Tina Feigal, M.S., Ed. Tina Feigal, M.S., Ed., Parent Coach Tina Feigal, M.S., Ed. works with parents of children of all ages, specializing in, but not exclusive to, child losses and trauma (foster care, adoption, reunification). Tina sees parents' power to heal their children's hearts in a way that they often miss. She offers tried-and-true ways of connecting with children of all ages to create emotional safety, the key to better relationships and behaviors. She uses a non-judgmental approach, understanding that every parent carries "how I was raised" as their model, often with unsatisfactory results. She helps parents get what they truly want from their parenting experience – peace of mind! Resources: How to Talk So Teens Will Listen Why It’s Important to Talk to Your Child About Alcohol and Other Drugs Four Things Parents Should Say to Their Teens Every Day Talking to Your Kids About Drinking, Drugs, and Sex

Written by Shale Maulana, Liberation-Based Therapist and Coach Shale Maulana is a holistic mental health therapist who specializes in liberation-based healing. She integrates mindfulness, self-care, and cultural integrity to empower individuals and communities. She is passionate about fostering resilience and self-compassion in all her work. High-functioning anxiety is often mistaken for a personality trait. It can look like competence, drive, and reliability, qualities that are praised and rewarded. But beneath the surface, this pattern is usually a nervous system adaptation to chronic stress, responsibility, or fear. When we mistake survival strategies for identity, healing becomes harder than it needs to be. What high-functioning anxiety really is Anxiety, at its core, is a nervous system in overdrive. It’s a state dominated by sympathetic activation of the physiology of pushing, urgency, vigilance, and fight-or-flight. This adrenaline- and cortisol-driven state can be highly functional, especially in a culture that values output, productivity, and performance. For some people, anxiety becomes fuel. It helps them function at work, at school, and at home. It powers caregiving, leadership, and achievement. There’s energy in it. It can feel motivating, even productive. What makes it toxic is not the energy itself, but what’s driving it.   When action is driven primarily by fear, fear of failure, fear of letting others down, fear of losing control, there’s little room left for care, reflection, or attunement to the cost of that functioning. Anxiety narrows the frame. It keeps the system focused on survival, not sustainability.   What it looks like in real life High-functioning anxiety often shows up as having too much responsibility and too much to do, and continuing to take on more. It looks like constant vigilance, difficulty resting, and a nervous system that stays “on” even when things are objectively going well. Many people describe a persistent sense of being on edge, a low-level foreboding that something bad could happen at any moment. There’s a feeling of needing to anticipate every possible outcome and prepare for it. This pattern often positions someone as “the reliable one.” The one who holds it together. The one others depend on. That role can feel good, affirming, and even empowering, but it comes at a cost when there aren’t interdependent systems of care in place. Humans function best in webs of mutual support, not in systems where one person does everything for everyone else. There is also often a control component. Being the one who handles everything can feel safer than trusting others to show up imperfectly. You get to decide the timeline, the standards, and the execution. But this sense of control is a trap. It’s not sustainable, and eventually the nervous system pays the price.   Why does this pattern develop High-functioning anxiety frequently develops in response to early experiences of too much responsibility. When a child has to grow up too fast emotionally, practically, or relationally, they may internalize the belief that staying in control, being needed, or doing everything themselves is how they stay safe. Over time, over-functioning becomes a strategy for survival.   But what once protected you can later become overwhelming. The pressure accumulates. Burnout, collapse, or chronic health issues become more likely not because you’re weak, but because no nervous system can sustain that level of output indefinitely.   Why it gets rewarded This pattern is reinforced   because it works at least for a while.   High-functioning anxiety often leads to productivity, reliability, leadership, emotional containment, and the appearance of having it all together. These traits are rewarded socially and professionally. At the same time, the constant activity can mask pain. It can crowd out softness, stillness, reflection, and care. The system stays unbalanced and mobilized without adequate recovery, and eventually, something gives.   Why this is not a personality Calling high-functioning anxiety a personality trait implies choice. It suggests this is simply “who you are.” In reality, it’s a response.   It’s an adaptation to conditions that didn’t make enough room for you, conditions that required you to over-function in order to stay safe or keep others okay. The focus stays external: doing, managing, performing, holding. Over time, people who live this way often ignore their bodies’ signals. They don’t rest when they need to. They don’t say no when they should. Chronic illness, exhaustion, and even premature health decline can follow. This pattern can feel like your identity because it’s familiar. But there is a real you underneath it, a version of you that hasn’t had much space to be expressed. When this pattern loosens, people often discover more authenticity, patience, and self-compassion than they thought possible.   What changes when you stop identifying with it When people begin to unmap from high-functioning anxiety, several shifts often occur:   There’s more self-compassion and less urgency to fix everything. Control starts to give way to regulation. The nervous system becomes more flexible. Receiving support feels less threatening. Authenticity and honesty deepen, which creates the foundation for healthier relationships. Letting go of this identity doesn’t mean becoming less capable. It means becoming more whole.   Where healing actually happens Healing doesn’t happen by trying to suppress competence or ambition. It happens by teaching the nervous system safety, flexibility, and recovery. There is no amount of willpower that can force calm. Regulation comes from working with the body using tools and supports that help the nervous system shift states again and again until downshifting feels familiar rather than dangerous. Between rigidity and chaos, there is another way of being: flexible, responsive, alive. A way where goals still exist, purpose still matters, and care for the body and self is no longer optional. That’s where sustainable healing lives.   And that’s where the real you gets to emerge.   Call to action If this article resonates, it’s likely because your nervous system has been working hard for a long time. You don’t need to become less capable or try harder to calm down. You need support that helps your body learn safety, flexibility, and recovery again. The Anxiety Reset  is a short, embodied experience designed to help you begin regulating your nervous system in real life, not by fixing yourself, but by giving your system the conditions it needs to settle and reorganize. It’s a gentle, accessible starting point for people who are high-functioning on the outside and exhausted on the inside. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Shale Maulana Shale Maulana, Liberation-Based Therapist and Coach Shale Maulana is a licensed therapist and holistic mental health coach specializing in mindfulness and liberation-based psychotherapy. With a background in clinical research and nearly a decade of work addressing health equity in underserved communities, she brings a unique, integrative perspective to healing. Drawing from her expertise in mindfulness, self-care, and cultural integrity, she empowers individuals to navigate challenges with resilience and compassion. Her work emphasizes the connection between mind, body, soul, and community, offering a comprehensive approach to wellness.

Written by Lana Duncan-Hartgraves, Master Psychic Medium/Lifecoach Lana Duncan-Hartgraves is an author, psychic medium, animal communicator, hypnotist, and Reiki master who integrates spirituality into daily life. Through her books, the 5D Pioneer podcast, retreats, and readings, she helps others achieve higher consciousness and healing. There’s a unique kind of pain that comes from being betrayed by someone you trusted. It doesn’t matter whether it was a friend, family member, or coworker, the sting cuts deep because betrayal violates something sacred: your faith in another human being. But here’s the truth, few people tell you, holding onto that pain only anchors you to the moment it happened. Forgiveness isn’t about excusing the person who hurt you. It’s about freeing yourself from the emotional chains they left behind.   1. Acknowledge the wound without shame When you’ve been backstabbed, it’s easy to question yourself. “How didn’t I see it coming?” or “Maybe I deserved it.” Stop right there. You didn’t deserve it. Recognizing that you were hurt is not weakness, it’s honesty. Healing starts with acknowledging what actually happened, without minimizing it or masking it with false positivity.   2. Understand that forgiveness is for you, not them Many people think forgiveness means letting the other person “off the hook.” But it’s really about taking the hook out of your own heart. When you forgive, you’re saying, “I refuse to let your actions define my peace.” You can forgive and still choose to never trust that person again. You can forgive and still keep your distance. Forgiveness and reconciliation are two completely different things.   3. Feel the emotions fully Anger, sadness, disbelief, grief, all of these emotions are valid and necessary. Don’t rush to forgive before you’ve processed the pain. Let yourself cry, journal, talk to someone you trust, or even scream into a pillow if you need to. Energy moves through acknowledgment, not suppression.   4. Step back and see the soul lesson Every betrayal teaches something. Sometimes it’s discernment. Sometimes it’s self-worth. Sometimes it’s learning that your intuition was right all along. From a spiritual lens, those who hurt you may actually serve as catalysts for your growth. Their betrayal forces you to stand taller in your truth and set stronger energetic boundaries.   5. Release the need for closure One of the hardest lessons is realizing you may never get an apology, explanation, or sense of justice. Closure rarely comes from others, it comes from within. When you say, “I release this situation, I no longer need answers,” you reclaim your energy and let the universe handle the rest.   6. Choose peace over bitterness Bitterness may feel powerful at first, but it slowly poisons your joy. Peace, on the other hand, nourishes your spirit. You can still remember what happened without reliving it. You can acknowledge the betrayal without becoming defined by it.   7. Trust has been depleted, but not completely deleted You also need to know when "not" to go back for more or when to give them a second chance. Use the “pit of the stomach” as your guide. Some things to ask yourself: How bad was the betrayal? How many more times are you allowing this betrayal? Are you done? As I said before, what are your boundaries? The takeaway Forgiving those who have backstabbed you doesn’t make you weak, it makes you wise. You rise not by pretending it didn’t happen, but by refusing to let it darken your light. Every scar can become a symbol of strength, a reminder that even when others tried to break your spirit, you chose love, peace, and freedom instead. Follow me on TikTok and visit my website  for more info! Read more from Lana Duncan-Hartgraves Lana Duncan-Hartgraves, Master Psychic Medium/Lifecoach Lana Duncan-Hartgraves is an author, psychic medium, animal communicator, hypnotist, and Reiki master who integrates spirituality into daily life. Through her books, the 5D Pioneer podcast, retreats, and readings, she helps others achieve higher consciousness and healing. On her hobby farm in Wisconsin, she cultivates gardens, raises animals, and is developing an equine therapy and rescue center, creating a sanctuary where people and horses can heal together.

Written by Adam Conn, Sirens to Strategy Adam Conn is well-known for his work in frontline innovation and wellbeing support for emergency services. He is the founder of The Squad Group, creator of the Coffee for Coppers initiative, and a former Metropolitan Police Officer turned strategic advisor and entrepreneur. For years, security and emergency service planning has relied on the same tools such as floor plans, PDFs, static drawings, written procedures and risk registers. They tick boxes, they satisfy process, but they fail at one critical point. They do not show reality. In high-risk environments, understanding movement, pressure points, response time, and human behaviour matters more than words on paper. I saw this gap repeatedly during my policing career, and later while working across security, custody, events, and public-space protection. This is why I adapted Meta-dology for the security and emergency services sector. From property visualisation to operational decision-making, Meta-dology was originally built to help people understand physical spaces through immersive, explorable environments. In property and development, it helps buyers and planners visualise buildings before they exist. The breakthrough came when I looked at it through a policing lens. What if decision-makers did not read a security plan, but walked through it? What if commanders could see patrol routes, access points, blind spots, and response pathways before an incident occurred? What if risks were not described, but experienced? That shift changes everything. Turning plans into lived scenarios When adapted for security and emergency services, Meta-dology becomes a live operational environment. Instead of reviewing documents, stakeholders step inside a digital twin of the site. They move through entrances, they follow patrol routes, they observe lines of sight, they see where congestion forms - They understand how an incident unfolds, second by second. This approach supports: Security tender submissions Emergency response planning Custody and detention environments Schools, hospitals, and public venues Stadiums and large events Critical infrastructure Reviewers no longer guess how a plan works. They see it. Reducing risk before it appears Traditional planning often identifies risk after something goes wrong. Immersive planning brings risk forward. Teams spot issues early. Response delays become visible Poor access routes stand out Conflicting movements show up instantly Communication gaps appear in context This allows planners and leaders to fix problems before deployment, not after an incident report. For emergency services, this matters. Time matters. Clarity matters. Confidence matters. Improving understanding at the leadership level One of the biggest challenges in policing, prisons, and emergency services sits at the senior decision-making level. Leaders carry responsibility for complex sites but often rely on summaries prepared by others. Immersive planning closes that gap. Senior officers and executives gain an immediate understanding without a technical explanation. They do not need to interpret drawings or decode language. They walk the environment and understand it within minutes. This shortens approval cycles. It reduces clarification meetings. It strengthens confidence in operational decisions. Standing out in security tenders In competitive security tenders, most submissions look the same. Meta-dology creates separation. Instead of handing over documents, bidders present an explorable environment. Reviewers see professionalism, preparation, and control from the first interaction. It signals something important. This team has thought beyond compliance. This team understands real-world risk. That impression lasts. Designed for people under pressure Emergency services operate under stress. Any tool introduced must reduce cognitive load, not add to it. The adapted Meta-dology platform focuses on clarity. Simple navigation Clear visual cues No technical jargon No training burden If a platform does not work for a tired officer at the end of a long shift, it does not work at all. The future of operational planning The security and emergency services sector faces rising complexity. Threats evolve. Sites grow larger. Public expectation increases. Planning tools must evolve with them. Immersive, explorable environments represent a step forward. They turn theory into understanding. They turn plans into experiences. They help teams prepare properly, rather than hope documentation holds. This is not about technology for its own sake. It is about helping people make better decisions before their lives are on the line. If you work in security, policing, prisons, education, healthcare, or public-space protection and want to see how this approach applies to your environment, I offer tailored demonstrations. Watch this video that clearly shows what you can accomplish. Click here . You can reach me directly here . Follow me on Facebook , LinkedIn , and visit my website  for more info! Read more from Adam Conn Adam Conn, Sirens to Strategy Adam Conn is a leader in frontline innovation, wellbeing, and purpose-driven enterprise for the emergency services community. A former Metropolitan Police Officer, Conn has dedicated his post-service career to supporting those on the front lines. Through his company, The Squad Group, he is working to equip Police and Prison Officers with The Glove—a groundbreaking Conductive Distraction and De-escalation Device (CD3) that offers safer intervention options. Alongside initiatives like Coffee for Coppers and Coffee for Heroes, his mission is clear: to protect those who protect us.

Written by Dr. Michelle Veneziano, Physician Educator Dr. Michelle Veneziano has been teaching and treating people with orofacial disorders for over 20 years through the American Academy of Osteopathy. She is passionate about supporting people who are inspired to restore and optimize health, balance, and function in their bodies and lives. Did you know that with one small intervention, you can sleep more deeply, relieve neck, back, and jaw pain, improve the symmetry of your face, avoid costly orthodontic interventions, and even heal your brain? Decades of research into how bodies develop and change have taught us that the way we swallow, a well-formed bite, sleep, and even brain health are more interdependent than most of us realize. We have learned that people with well-formed bites also enjoy better vision, better drainage of the ears and sinuses, easier breathing, less spine and jaw pain, and even better sleep. These are conditions that braces and other costly orthodontic interventions rarely improve and can even worsen in some cases. How do we optimize balance and function? Enter the tongue. Who knew all that it could do? A well-trained tongue pushes on the roof of the mouth with about a pound of pressure each time we swallow, one to two thousand times a day. This ongoing action of correct swallowing, coupled with chewing, creates the space needed for myriad functions. How does the tongue learn to do this? It begins with nursing. Breastfeeding trains the tongue to press just the right way on the roof of the mouth so that its formidable forces, and those of other muscles, exert in all the right directions. And if you were not breastfed, it is never too late to begin or restore healthy function. What derails the tongue-palate relationship? Habitual breathing through the mouth due to allergies is perhaps the most common culprit in keeping the tongue from the roof of the mouth. In childhood, we can also unknowingly create problems through thumb sucking, pacifiers, most sippy cups, and even common orthodontic devices. Difficult births, falls, and blows to the head are also capable of interrupting tongue development if they compress the skull bones and the nerves that feed the tongue. Not surprisingly, nutrition plays a fairly large role. The fat-soluble vitamins A, D, E, and K are critical in structural development. Processed foods and refined sugars impair the formation of healthy tissues. One difficulty that can arise is tight bands of tissue in the frenum or frenulum, commonly called tongue ties, that can keep the tongue tied down or prevent the lips from sealing well. Notably, these challenges to proper facial development are largely features of modern times. Pre-industrial cultures enjoyed far superior facial balance than we do today. What happens when the tongue does not default to the palate? When the tongue drops away from the palate, known as low tongue posture, the needed pumping action on the palate, throat, and other soft tissues is missing. Sinuses do not drain as well, nor do the ears, so congestion is more common. Circulation to and from the brain is also impaired. In regard to facial symmetry, including space for the teeth, the dropped tongue cannot push out against the powerful inward forces of the cheek muscles that help us swallow. Unopposed, these muscles can, over time, create long, narrow faces and palates and crowded bites. I once saw a five-year-old healthy, breastfed child who had a beautifully formed face and lovely bite. She then got a pet that she was allergic to and spent two years breathing through her mouth. At age seven, she had formed classic dark circles under her eyes, a high and narrow palate, crowded teeth, and a receded chin. She was also having problems with bedwetting, sleep, focus, and behavior. Changes in tongue placement and breathing habits can distort facial structure quickly, and the consequences can be drastic. How does proper tongue function calm the stress response? A properly functioning tongue has a profound effect on the nervous system. Sleep, the entire digestive process, the immune system, cognitive function, and even the ability to access our emotions are supported when the tongue rests in its proper place on the roof of the mouth, and we breathe through the nose. Nasal breathing increases intake of both nitric oxide and carbon dioxide, both of which support blood flow to all of our cells, including the brain. These two gases are also calming, which helps us sleep. All of these effects lower vigilance in the nervous system, which is why rebreathing exhaled air from a paper bag can help during a panic attack. The fight or flight response, which we associate with teeth grinding, bedwetting, nightmares, and sleep disruption, is further reduced when the tongue stimulates the vagus nerve on the soft palate. A healthy vagal response offsets the fight or flight response. This lowering of vigilance resets the body to healing mode. I use the mnemonic “Rest, Digest, Heal, and Feel” to summarize some of the critical functions supported by this coveted and often elusive restorative neurological setting. Nasal breathing also supports better breathing and sleep mechanically. Proper tongue posture moves the tongue muscle out of the airway. Additionally, the nitric oxide we breathe in from our nasal passages has the effect of lifting the mucosal tissues. Simply training the tongue to rest on the palate can prevent or alleviate sleep apnea and greatly improve our sleep, as well as the sleep of those nearby. When the tongue is working properly, many facial muscles tone up, including the waddle of tissue underneath the chin, which happens to be the root of the tongue. Who would not welcome a natural facelift? How does tongue function relate to neck and back pain? If the face does not develop properly, the airway can also fail to widen. This can be seen by simply looking in the throat or by taking an X-ray or CT scan. Since breathing is the body’s highest priority, the head, neck, and jaw will jut forward and drop down to allow air to pass more easily. This air-seeking neck posture wreaks havoc on the jaw and neck muscles and can ultimately result in many problems, including jaw, neck, and back pain that does not easily resolve. People with airway issues cannot sit straight, even if they try. Air-seeking postures can distort the entire spine. The head and neck jut forward, causing the torso and pelvis to slump. This also causes the front body to tighten and the back body to lose tone. The legs tend to hyperextend, the back weakens, and the buttocks flatten. Under the influence of these distortions, the spine and limbs are tense and less able to move with coordination and efficiency. This creates a setup for joint problems and back pain. To complicate matters, people with narrow airways who also sit for long periods have both issues to contend with. What is more, many air seekers prefer to sleep face down because they can breathe more easily this way. Unfortunately, this position is also hard on the neck and spine and can compress the brainstem and the vagus nerve at the base of the skull. It is interesting to note that in the equestrian world, if after a fall a horse’s tongue no longer defaults to the palate, the animal is considered unable to fully recover. Do braces help or hinder? In an ideal world, kids with crowded faces would correct their tongue function early in life to allow correct swallowing and chewing to “grow” the bite and the face so that braces are not needed. Most current orthodontics address only the alignment of teeth and do not address facial and body functions. Often, appliances themselves create tension in the face that can suppress natural growth in children and complicate facial and spinal remodeling in adults. So how do we fix it? To test for mouth breathing, I ask people to try holding a popsicle stick flat between closed lips for a half hour or so. If this is doable, I have them see if their lips will stay closed even longer with a piece of first aid tape. If the tape is comfortable during the day, I have them try to keep it on at night. Nasal breathing will widen the airway over time, so even if you can only tolerate the tape for a short time, stick with it. Adhesive strips that hold the nasal passages open by lifting the skin on either side of the nose can also help, as can the nasal clearing technique taught in the Buteyko breathing method. Sometimes these simple interventions can greatly improve sleep. If the stick test is not tolerated, we know we have work to do. If sleep improves with taping at night, we know we are on the right track. To check tongue function, swallow, and note whether the tip of the tongue touches the palate, the teeth, or both. Have kids smile and say a word that starts with an L. If the tongue does not move correctly, it can usually be seen peeking through spaces between the teeth. The tongue should not touch the teeth. It should move across the entire palate with each swallow, and the tip should ultimately rest about a pinky’s width behind the teeth most of the time. Mealtime is a great time to train your tongue. Imagine your feet and seat moving toward the ground while a cord from the crown of your head moves toward the sky. The shoulder blades drip down the back, the chin is tucked toward the chest, and the pelvic floor and core muscles are active but not clenched. All of this helps stabilize the body so the tongue can do the work of swallowing correctly. Breathing through your nose while you eat will ensure good chewing function. Chew at least 25 times and press your food forcefully to the roof of the mouth, especially the back of the mouth. When swallowing, grimacing can really help engage the right muscles. Remember the important piece of tucking the chin. Place your hand on your lower belly and make sure it stays relaxed, as all the work of chewing and swallowing is done with the tongue and face. Basic goals of tongue training include a forceful swallow in which the tongue ripples especially powerfully from the soft palate in the back to the hard palate in the front. Ideally, we would be able to produce loud sounds when suctioning the tongue to the roof of the mouth. Interestingly, tribes whose languages include sucking and clicking sounds enjoy wide, balanced faces with well-formed dental arches and plenty of room for breathing. Music can help Singing and playing wind instruments can really condition the tissue at the back of the throat. On another note, pun intended, I have people use their tongues to beat their palate along to a song once a day. Janelle Monae’s Grammy-nominated song “Make Me Feel” actually uses suction clicks as percussion. I had been texting the song to people to help them practice for months before she performed it at the Grammys. I took this as a sign that upbeat songs are great for tongue workouts too. After all, science has shown that our brains rewire, in other words, we learn more than 20 times faster when we are having fun. What if DIY is not enough? Changes, which do come more quickly with kids than with adults, take time. If after many weeks of practice you are not making gains, consultation with a myofunctional therapist, formerly called an orofacial myologist, tongue trainer, or oral rest posture therapist, can be very helpful. Some offer consultation by video. These professionals can help you train all the muscles of your face and airway to perform the way they are intended. They can also help you optimize airway function and recover from asthma, apnea, and other breathing disorders. If your head was overly compressed at birth or you have had falls or accidents, evaluation and treatment by an osteopathic physician skilled in cranial osteopathy can help. These practitioners use their hands to help the body reset its nervous system, soften restrictions in the skull and elsewhere, and balance forces from head to toe so that the whole body can breathe, align, and support the emergence of a functional swallow and musculoskeletal system. Complicated cases sometimes benefit from the use of developmentally friendly dental appliances. These interventions work best when the dentist, osteopath, and orofacial myologist work together. Hold on to your optimism The reality is that with fairly minor and simple corrections, many common health pitfalls, costly orthodontic interventions, and even surgeries can be avoided. It is wonderful and empowering to realize that sometimes a small shift in habits is all the body needs to rediscover its remarkable ability to heal itself. For more information on tongue training, visit the International Association of Orofacial Myology and their archive of over 300 related studies. This talk by Dr. Veneziano explores this topic and more. Subscribe to her YouTube channel to be notified when new lectures are posted. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Dr. Michelle Veneziano Dr. Michelle Veneziano, Physician Educator Dr. Michelle Veneziano is a family physician, an intuitive, and an adjunct clinical professor at Touro University in Northern California. She shares practices and insights for living in alignment with nature, connecting with who we really are, and awakening the healer within. She lives in Forest Knolls, California, with her gifted teenage daughter.

Texture modification is essential within the realm of dietary safety, particularly for people with dysphagia. Altering the consistency of certain foods can help prevent a number of health issues. This is important to do in hospitals, care homes, and private houses. Changes to the way meals are prepared can be very simple but help shield vulnerable individuals from harm. Knowing how texture modification can help others have a healthier lifestyle and a lower risk of safety would benefit many individuals. For individuals with swallowing difficulties, small changes in food and drink consistency can make a meaningful difference. Texture modification bridges the gap between safety and nourishment by adapting meals to individual needs. Solutions such as SimplyThick  help achieve reliable, consistent textures that are easier to manage. Understanding this foundation sets the stage for the key benefits outlined below. Reducing the Risk of Choking Choking is one of the most serious risks for individuals with swallowing difficulties. Softened foods and thickened liquids significantly reduce the chance of airway obstruction during mealtimes. When foods are modified to a consistent and manageable texture, each bite becomes easier and safer to swallow. Age-appropriate texture adjustments help caregivers prevent choking incidents, providing reassurance and peace of mind for families and care teams alike. Supporting Those With Medical Conditions There are a number of health conditions that affect the ability to swallow, including strokes or neurological disorders. They require extra care at the dining table. Their diet is adjusted to guarantee they can safely chew on food with no side effects and no harm at all. Altering food texture helps caregivers preserve nutrition and hydration. This technique can be highly beneficial during a period of recovery or rehabilitation. Improving Nutritional Intake Individuals who have difficulty chewing or swallowing might completely bypass meals. In time, they tend to avoid food or water, and you suffer from malnutrition or dehydration. Texture alteration enables them to have a much more diverse and well-balanced diet . Food is fun again, and you can get in more of what you need. Change in nutrition allows you to be healthier and recover quickly. Easing the Burden on Caregivers Looking after a patient suffering from swallowing problems can be taxing. It takes effort, time, and knowledge to make meals safe and attractive to eat. Guidelines for modifying texture simplify meal planning. It acts as reassurance for caregivers that meals are nutritious and safe. This cuts down on anxiety and ensures everyone keeps their dinner time pleasant. Enhancing Dignity and Independence Food should be a source of comfort and enjoyment, not stress or embarrassment. When eating becomes difficult, individuals may feel self-conscious or withdraw from shared meals. Modifying food textures allows people with swallowing difficulties to eat safely alongside others without worry. Texture-modified diets help preserve independence and dignity at the table, making mealtimes more inclusive and confidence-building. Preventing Aspiration and Related Complications When food enters the airway, it can lead to pneumonia or a serious lung infection called aspiration pneumonia. This risk is heightened in individuals with swallowing impairments. Preparation modifies the textures to ensure food and liquids travel safely towards the stomach. The chances of respiratory complications come down to a considerable extent. It is a preventive tool that families and health care providers appreciate. Meeting Individual Needs Every person’s swallowing ability varies. Some will require pureed foods, and others might be able to tolerate soft solids. We can modify width, height, and texture; all very specific down to each individual. They are safest when the consistency is prescribed by healthcare professionals. This personalized experience makes sure everybody gets the right type of nutrition. Encouraging Enjoyment of Food Modified diets still have to taste good and look presentable. In sum, if done well, you can maintain taste and finish. Modification does not translate to unpleasant meals. Mealtime can be appealing and appetizing with a dash of creativity. The fun of eating continues to be enjoyable, resulting in better emotional and physical health. Facilitating Recovery For those recovering from illness or surgery, swallowing can briefly be more difficult . Texture modification supports gradual improvement. Through safe and enjoyable meals, patients return to their power and confidence. With this assistance, you may recover more swiftly, and there is a lower chance of a relapse. Educating About Dietary Safety Greater awareness of texture modification can help prevent accidents and even save lives. Educating caregivers, patients, and food service staff ensures that meals are prepared and served safely. Even basic training can significantly improve day-to-day safety and confidence. The more informed everyone is, the better the practices and overall outcomes. Conclusion An example of dietary safety is texture modification, which seems like a feasible and practical way to make life better. This lowers risks, promotes nutrition, and enables dignity in swallowing disorders. With regular practice and a bit of imagination, anyone can still have safe, nourishing, and visually beautiful meals daily.

Written by Dr. Hanna Lind, Breathwork Therapist Dr Hanna Lind is a trauma-informed practitioner and Neurodynamic Breathwork® facilitator supporting nervous system regulation, emotional healing, and embodiment. Her work bridges science, somatics, and consciousness. We are living through one of the most profound psychological transitions in modern history. Rapid digital acceleration and the rise of artificial intelligence are reshaping how we work, lead, and define value. While AI brings extraordinary opportunity, it also exposes a quieter crisis, a growing erosion of self-trust, identity, and inner stability. Across leadership conversations and client work, a common theme emerges, “I feel uncertain. I feel replaceable. I feel disconnected from myself.” This is not simply fear of technological change. It is a nervous system under strain, trying to adapt faster than biology allows. AI is not only replacing tasks, but it is also challenging how humans define worth. For generations, value has been tied to productivity, cognition, and output. Now that machines can outperform us in these domains, a deeper question arises: What makes us irreplaceable? The answer lies in capacities AI cannot replicate: emotional intelligence, intuition, embodied awareness, meaning-making, creativity born from lived experience, and the ability to self-regulate under uncertainty. This is where Neurodynamic Breathwork® is emerging as a critical practice for our time. Unlike cognitive tools, breathwork works directly with the nervous system, bypassing analytical overload and restoring access to what I call Inner Guiding Intelligence, the body’s innate capacity for insight, regulation, and coherence. In breathwork sessions, individuals report reduced anxiety, emotional clarity, intuitive decision-making, and a renewed sense of inner authority. These outcomes are not mystical, they are neurophysiological shifts supported by emerging research on breath-induced altered states and nervous system regulation. As AI evolves, human intelligence must evolve too, not cognitively, but somatically and emotionally. The future belongs to those who are self-regulated, embodied, adaptable, and inwardly connected. Breathwork is not an escape from the modern world. It is preparation for it. In an era where certainty is impossible, self-trust becomes the ultimate competitive advantage, and the most important intelligence we can cultivate is the one within. Learn more on the website or explore leadership-focused breathwork applications here . Follow me on Facebook and Instagram for more info! Read more from Dr. Hanna Lind Dr. Hanna Lind, Breathwork Therapist Dr Hanna Lind is a Neurodynamic Breathwork® facilitator and trauma-informed practitioner working at the intersection of nervous system regulation, emotional release, and conscious leadership. Breathwork supports leaders to lead with presence, integrity, and clarity.

Written by Austin Costantini & Benetta Mathew, Relationship Coaches Austin and Benetta are recognized for their work in modern relationship coaching. They are the founders of Elevated Life Coaching, creators of The Connection Reset Program, and authors of a growing series of books designed to support couples on their journey to stronger, healthier relationships. When a marriage, long-term partnership, or deeply invested relationship ends, whether through divorce, separation, or a painful breakup, the world expects you to “move on.” But the human psyche doesn’t work like that. A relationship ending is one event, the emotional unwinding of it is something else entirely. Even when you’re relieved it’s over, even when you know it was the right decision, something inside you is still reorganising itself. You may be grieving the version of yourself you were in that relationship. You may be unravelling patterns you didn’t notice until things collapsed. You may be confronting the reality that you were hurt or that you contributed to the hurt. Either way, your emotional system doesn’t reset just because the relationship did. And this is where many people get pulled into something new too quickly. Not because they’re intentionally avoiding healing, but because loneliness, hope, and the desire to feel chosen again create a powerful pull. But here’s the truth: If you haven’t understood what the last relationship did to you or brought out of you, you will carry it straight into the next one. Rushing into love isn’t wrong. It’s simply risky, because unprocessed pain doesn’t disappear. It transfers. What relationship endings actually leave behind A divorce or breakup doesn’t just end a relationship, it ends a familiar rhythm. It shifts your identity. It exposes patterns you didn’t see before. It forces you to confront parts of yourself you may not have wanted to face. Even if you wanted the relationship to end, there is always an emotional aftershock. You may feel relief and grief in the same breath. Strength and fragility at the same time. Hope mixed with a fear you can’t quite name. This isn’t failure. It’s the nervous system recalibrating after losing the person it was once wired around. The world sees a breakup. Your body sees disruption. Your nervous system still lives in the past Your nervous system doesn’t process breakups logically. It processes them biologically. If you live in instability, it remembers instability. If you lived in inconsistency, it remembers to brace. If you lived in criticism, it remembers to defend. If you lived with guilt or shame, it remembers to shrink. According to research from the U.S. Department of Veterans Affairs, trauma keeps the body in a prolonged state of hyperarousal and hypervigilance, meaning your system stays on alert long after the threat is gone. So you may meet someone new, but your body responds as if it’s still negotiating the old relationship. That’s not readiness. That’s residue. Ordinary behaviors suddenly feel like red flags After a breakup or divorce, your nervous system can make normal behavior feel dangerous. A delayed reply suddenly feels like abandonment. A neutral tone sounds like criticism. A boundary feels like rejection. Even silence can feel like someone pulling away. You’re not reacting to the person in front of you. You’re reacting to what your last relationship taught your body to expect. And this happens to both people: the one who was hurt and the one who knows they caused hurt. For the wounded partner, everything looks like a warning sign. For the partner carrying guilt, everything feels like proof they’re failing again. Different wounds, same outcome, your past relationship becomes the lens you see the next one through. Until you understand that lens, it’s easy to mistake old pain for new danger. Your body expects the worst, you overreact or shut down When you rush into something new before healing, your reactions don’t match the moment. They match your past. You may panic when someone gets close. Or attach quickly because closeness feels like rescue. Or sabotage a healthy connection because it feels unfamiliar. Or tolerate too much because loneliness terrifies you. Or become hyper-independent because vulnerability feels dangerous. These reactions aren’t signs that the new person is unsafe. These are echoes of what you lived through. This is why self-awareness before dating again isn’t optional. It’s foundational. You project old patterns onto your new partner Projection is what happens when your past relationship becomes the filter through which you interpret your present one. If you were betrayed, you expect betrayal. If you were criticised, you expect judgment. If you were neglected, you expect emotional distance. If you caused harm, you expect to fail again. Your new partner hasn’t even taken a breath, and already, they are carrying the weight of someone else’s ghost. Projection doesn’t mean you’re damaged. It means something inside you still needs attention. The most common trap: Mistaking intensity for intimacy After a breakup or divorce, your heart is tender. Your nervous system is hungry for comfort. Your loneliness is louder than usual. So when someone new arrives with warmth or charm or excitement, it can feel electric. But here’s the psychological trap: Intensity feels like healing, but it isn’t. It’s relief masquerading as connection. The faster you bond, the more likely you are bonding from a wound, not from wisdom. And what begins as “finally, someone who gets me” often becomes “why does this feel familiar in the worst way?” But don’t some people heal through a new relationship? Sometimes, yes, temporarily. A 2014 study from the University of Toronto suggests that people who enter a new relationship sooner may feel a boost in self-esteem and less attachment to their ex. But this is soothing, not healing. A new partner can hold you. They can comfort you. They can make life feel lighter. But they cannot: regulate your nervous system for you undo patterns you haven’t named erase the parts of you shaped by fear heal guilt, shame, or emotional avoidance make you emotionally available if your heart is still in survival mode. Only you can do that. The pause isn’t punishment, it’s protection You don’t need to disappear into a cave and heal for years. You simply need enough stillness to hear yourself again. A pause allows you to understand: What hurt you What shaped you What you learned What you repeated What you won’t accept again What you now require in love Who you want to be in your next relationship A pause protects you from recreating the past. It protects the next person from being collateral damage to your unhealed story. And it protects your heart from rushing into intensity it isn’t ready to hold. Where healing actually begins Self-reflection Not the soft kind, the honest kind. The kind that asks: “Where did I abandon myself?” “Where did I contribute to the breakdown?” “What wounds did this relationship expose?” “What patterns did I repeat?” “What do I need to relearn about love?” Healing begins where excuses end. Support from someone trained to see the emotional architecture There are parts of your emotional world you can’t see on your own. Not because you’re unaware, but because the patterns you developed were created to protect you, not reveal you. A trauma-informed coach or therapist helps you slow down the noise long enough to notice what your nervous system has been trying to say. They help you understand why certain moments trigger you more than others, why familiar dynamics keep repeating, and why your body reacts even when your mind believes you’re “over it.” Good guidance helps you separate the past from the present, to see the difference between what actually happened, what your nervous system remembers, and what you now fear might happen again. Awareness alone doesn’t heal you, but it gives you the map. Working with someone trained to understand emotional patterns helps you finally walk the path - instead of circling the same experiences again and again. Learning your triggers Triggers aren’t weaknesses. They’re old emotional injuries calling for resolution. Until you understand them, you’ll either overreact, shut down, or choose partners who activate them. Rebuilding emotional stability Being ready for a relationship isn’t about perfection. It’s about steadiness. You don’t need to be healed. You need to be aware. You don’t need to be flawless. You need to be honest. You don’t need to be past everything. You just need to stop dragging it into your future. The heart of it: Don’t rush, rebuild A new relationship should not be an escape from your old one. It should be a conscious doorway into a different kind of future. When you do the inner work first: You choose differently. You love differently. You communicate differently. You trust differently. You stop repeating old stories. You build relationships that don’t hurt the way the last one did. If any part of this article feels uncomfortably accurate, that’s not a sign you’re failing. It’s a sign you’re waking up. If you know it’s time to break the old cycle and create something healthier, you can book a private Clarity Call, a gentle space to explore what’s been hurting and what your heart is finally ready for. Heal first. Love after. In that order. Follow me on Instagram ,  LinkedIn ,  and visit my website  for more info! Read more from Austin Costantini & Benetta Mathew Austin Costantini & Benetta Mathew, Relationship Coaches Austin and Benetta are a powerful coaching duo specializing in helping couples prevent unnecessary divorce. Coming from polar opposite backgrounds and having each lived through profound grief and heartbreak, they developed a deep understanding of the patterns that quietly destroy relationships. Their experiences inspired them to create practical, structured strategies that help couples communicate better, rebuild trust, and restore the emotional closeness they previously shared. Today, they guide partners through their toughest seasons with clarity, compassion, and proven methodology. As founders of Elevated Life Coaching, they equip couples with the tools to reconnect and thrive. Their mission: Stronger relationships, stronger families.

Written by James Westphal, Actor & Public Speaking/Communication Coach James Westphal is an actor, coach, and creative development specialist with a degree and training from a leading drama school, professional stage and screen experience, and a Master’s in Psychology. His unique combination of acting craft, public speaking, communication techniques, and psychology helps people connect, lead, and speak with impact. Are you in it for the long haul or for overnight success? In a world where instant celebrity is yearned for, quick success is pined after, and easy wins are applauded, this question becomes more relevant day by day. Instant gratification is on a consistent, overwhelming rise, as detailed in recent articles in Positive Psychology . Therefore, it is paramount that we remind ourselves that being consistently good at something involving skill takes time, hard work, and dedication. Whether we want to accept it or not, areas such as public speaking, communication, and performing are skills that require technical accomplishment. This article is here to remind us all how we can improve our accomplishment of these particular skills, and more specifically, how we can look to elite athletes and sportspeople for guidance. You may not be an overnight success, but you will be embarking on a journey of pursuing something meaningful, pursuing mastery, and pursuing the accomplishment of skill.   Public speaking: A brief overview Public speaking is an interesting one. Often, we associate it with big crowds, stages, lectures, and major events. But really, at its core, it means communicating with someone (anyone) else. Whether that’s communicating an idea, having a conversation, teaching, delivering a speech, pitching, or giving a presentation, the core principle remains the same: speaking so that someone else listens and understands.   Public speaking, in its more traditional sense, has spanned history from Primates to Greeks and Romans to the Modern Day. But we all share the commonality of either having done it, witnessed it, or heard people do it. Therefore, it is inherently a very human activity. But one that doesn’t come easily to us all. In this way, it can be likened to swimming. We are all surrounded by water, but not all of us are interested in it, participate in or learn how to swim. Similarly, as with swimming, although we are all born with the capability in some way, shape, or form, we don’t all harness it. Or, more likely, we don’t know how.   There are lots of self-help books, and even countless Brainz  articles on communication and public speaking, but very little on the parallels between Elite Athletes and Public Speakers and Performers.   The link between public speaking and performing Performing also spans the history of the human race. From stories around the campfire to streaming the latest TV and Film on Netflix. Both involve storytelling, narrative arc, and structure, require flair in vocal technique, aim to evoke some form of feeling or response, and demand that people have control over their presence, energy, and how they use their bodies to communicate. It, therefore, stands to reason that there is an inherent link between performing and public speaking.   What has any of this got to do with elite athletes? The mindset and work ethic that build world-class physical performance also build world-class stage presence, communication, and expression. There are many commonalities between these fields. Mainly, that they are all skills to be acquired and perfected, take training and discipline, require immense amounts of dedication and benefit from harnessing the power of the mind.   What makes elite athletes elite? ‘Elite’ refers to someone who is at the top of their game. According to the US Cambridge Dictionary , elite is defined as, “Those people or organisations that are considered the best or most powerful compared to others of a similar type.” As in any field, if you are elite, you are among the best people to do it. This requires a unique combination that is not attributable to everyone. But then, if everyone achieved this unique combination, there would be no such thing as an elite.   Some hypothesise that part of it is natural talent. Which, in some fields, may be true (to an extent). But whether you are born with a ‘gift’ or not, many skill sets can be harnessed and improved through hard work, good coaching, dedication, a correct mindset, and discipline. This is certainly true for public speaking and performing.   Everyone is born with a voice, yes. Some people may be more inclined to use it, or be born into circumstances that give them more support and confidence. But, ultimately, public speaking and performing require more than raw talent. This is where we can look to elite athletes.   What can public speakers and performers learn from elite athletes? Famously, elite athletes are very open about what is required to be the best in their chosen field. This has also been studied academically for years, as shown in a 2024 ScienceDirect  article . The primary sources, personal anecdotes, interviews, and academic research point to factors far beyond natural talent and are fully applicable and transferable to the disciplines of public speaking and performing.   Use the 8 steps below to revolutionise your public speaking, communication, and performing, drawing on the world of elite athletes.   1. Discipline Psychological research and articles  consistently show that motivation is unreliable as a long-term driver of behaviour. Motivation may be responsible for getting us started, but it is considered fleeting. If we rely solely on motivation, we are setting ourselves up for failure. Psychologically, if we are consistent with something, we are building micro-habits rather than just waiting for inspiration or feeling alone. Athletes know this better than anyone. Getting up to train in the cold and the dark when everyone else hits snooze? Going to the gym or the swimming pool after a long day of work or school when everyone else gets to go home and relax? Showing up to the next competition even though you just lost the last one? Turning up for training even though it’s your birthday? Some days, we just don’t feel motivated. And that’s fine. But this is where elite athletes get the one up on the rest, unmotivated doesn’t mean it shouldn’t happen. Build the habits, build the consistency, and build the routine.   The same goes for public speaking and performing. You can’t just wait to feel inspired or ‘up for it’. Showing up consistently, whether it's training, workshops, rehearsals, working on material, vocal warm-ups, whatever it is, the work needs to be done. Not just when you feel motivated to do it, but do the work consistently, and you will thank yourself for it. As for what to do if you feel like you don’t have any motivation anymore, a sustained lack of motivation is often linked to dysregulation in the brain’s dopamine system, which governs reward, drive, and effort. Neuroscientific research, including work popularised by Andrew Huberman , suggests that reducing constant high-stimulation inputs can help restore dopamine sensitivity. Lower stimulation (remove scrolling, endless streaming and gaming, effortless tasks) = dopamine sensitivity recovery = effort feeling rewarding again.   2. Practice Practice makes perfect, right? Wrong. We all know that ‘perfection’ is an unattainable goal. But, there is something to that adage. Okay, it might not make complete sense (because what is perfect anyway?), but it will definitely ensure one thing: improvement. Now, there is a slight caveat to this. Like money in a low-interest savings account, the small but steady gains can yield big returns in years to come. The same goes for practice: small, steady practice in the right ways, with the right form and technique, helps athletes to yield compounded returns on their time and energy investment. If this is true, though, the same can be said for compounding bad practice. Therefore, it is imperative that practice is done, but with the right foundational technique, which leads us to point number three.   3. Honing technique Something that elite athletes know all too well. You may be born with some natural talent, but no one is born completely accomplished in a skill. Therefore, learning has to take place. If you can pair learning the right skill set with practice, there is no end to the heights one can reach.   Again, and perhaps you are spotting a trend here, none of this works in isolation. Learning can be much more lucrative depending on the mindset you adopt. The next point will delve into mindset as a whole, but regarding learning and honing technique, there is a certain mindset that helps. This relates to fixed and growth mindsets  as predominantly researched by American Psychologist Carol Dweck. A fixed mindset is the belief that our intelligence, ability, or skill level is fixed and can’t be changed or improved. Growth is the opposite, believing that these aspects of ourselves can be improved, changed, and developed. When it comes to learning or developing competence in a skill set, are you telling yourself there is no point because you weren’t born with the gift? Or are you telling yourself you can and will improve? This doesn’t just go for the juicy stuff, the talk itself, or the pitch or the performance. But this also applies to the smaller cogs, the less glamorous aspects that shape an outcome. Things like physical and vocal warm-ups, preparing your mindset the night before, or cooling down your mind, body, and voice after a big speech, pitch, presentation, or performance.   4. Mindset Elite athletes are absolutely masterful at controlling their mindset and outlook. A big part of how we live our lives, our happiness, our outlook on success, our mood, etc., is all to do with how we live our lives in our heads. The thing athletes practice and become very good at is talking to themselves in ways that are likely to improve performance, rather than negative self-talk, which is likely to hinder or damage performance. But, again, this isn’t something that just comes naturally. It is something that has to be practised and honed.   Some have a predisposition to speak to themselves in a supportive, encouraging way, and some are brought up in environments where this is taught. For a lot of us, though, the opposite is more common. Without realising it, we may have ingrained negative self-talk, sabotaging patterns of thought, and conscious and unconscious digs that grind us down. First, we all have to recognise that our brain believes what we tell it (even if it doesn’t believe it completely at first). Neuroscience tells us that the language we use in our internal dialogue has a measurable impact on performance and behaviour. Then, we have to be mindful of how we talk to ourselves leading up to, just before, during, and after a big talk, pitch, presentation, or performance. Just like athletes are mindful and repeat conscious, thought-through, and deliberate mantras, public speakers and performers can and should do the same.   5. Visualisation One natural continuation of the point above is visualisation. Sometimes it is disregarded as ‘woo-woo’ or pseudoscience. But the psychological and neurological literature  says otherwise, particularly regarding mirror neurons.   Essentially, mirror neurons mean your brain practices an action just by seeing or imagining it, almost as if you’re really doing it. That’s why visualisation works, your brain can’t fully tell the difference between rehearsal and reality. There are countless examples and videos of athletes practising the motor skills of driving, golfing, hitting a tennis ball, etc.   How can this be applied to public speakers and/or performers? Well, when you vividly imagine giving a talk well, or filling a space with your voice, or dealing with a mistake with ease and relaxation, your brain starts to lay down neural pathways. This means you're priming your mind and body for the actual task. In other words, it is a form of mental and physical rehearsal that can have real-world consequences.   For more on visualisation, you can check out one of Brainz’s other articles  by executive contributor, Ali Franks.   6. Flow In the book Different Every Night , the renowned acting practitioner Mike Alfreds compares the craft, technique, and execution of acting to a game of professional football. Hear me out.   A professional footballer will train (rehearsal), will work out tactics (action), will pursue clear goals (objectives), will work with other teammates (cast mates), have an idea of how the game might go (preparation), be in tune with their fellow team members and opponents (listening and responding), but, and perhaps most importantly of all, when it comes to actually playing the game (live show or filming) they have to let any preparation, preconceived ideas and control go. They have to work moment-to-moment. In every discipline, this is referred to as being present. In psychological terms, this is a form of Flow.   Flow means complete absorption in an activity, often at the expense of one's awareness of time, and an absence of self-consciousness. It is characterised by peak performance. There are conditions whereby Flow, as popularised by Hungarian-American Psychologist Csikszentmihalyi , is most likely to occur: an activity that stretches and challenges your ability but not to an excessive degree, concentration should be intense and focused, and action and awareness merge (total absorption). There are many others, and if you want to read more about Flow, click here . The main takeaway here is that Flow has been linked to elite athletes, performers, and creatives, and is characterised by peak performance. Therefore, if we want to perform optimally, we want to aim to achieve a Flow state.   7. Stamina When we want to get better at something, and we have a burning desire to do so, it is very easy to go all in straight away. But the risk with this is burnout. Maybe, even worse, a steep fall off, comprising a loss of interest, plateaus in growth, and a lack of stimulation.   Elite athletes know all too well the importance of stamina. From those involved in long-distance running, to those having to play a game for 90 minutes, to trying to last 12 rounds or keeping energy in reserves to give a sprint finish. Stamina is built through training, proper warm-ups and cool-downs, drills and practice, a proper regimen, proper sustenance, a correct mindset, and optimal performance conditions.   In public speaking and/or performance, this looks like practising little and often instead of last-minute cramming. It looks like vocal and physical warm-ups and cooldowns. It looks like an actual rehearsal or mental rehearsal to minimise unmanageable mistakes. It involves building experience and muscle memory in how to deliver your pitch, performance, speech, or conversation, so that each time you do it, it becomes a little easier and more manageable for your nervous system. It looks like regulating your emotions so that you are in control of your state, not the other way around. It looks like harnessing your mindset to build mental toughness rather than self-sabotage. You get the picture here, I think. Essentially, like athletes, we want to build momentum and a manageable process of preparation, execution, recovery, and reflection.   8. Coaches Most, if not all, elite athletes credit their success, in some small way, to the work, dedication, commitment, and guidance of their coach, mentor, manager, etc. A dangerous thought we can have is, “If I’m the best at what I'm doing, then I shouldn’t need a coach.” But this is a very closed-minded and naive thought. If we do this, we risk performance bias, decreased motivation, and a lack of diverse perspectives and points of view, among many other things. Having a coach is not a form of weakness, it is a form of strength. Whether this takes on the form of an advisor, a mentor, or some form of counsel, everyone benefits from having someone they can confide in, be challenged by, and count on to give them no-nonsense, helpful, and constructive support and guidance.   This is very common in the world of sport and elite athletes, but not so common in the world of performance and public speaking. So, I challenge you to change that. This year, maybe you can work with and alongside someone who helps you grow. Someone who healthily challenges you to be the best version of yourself, even if you already feel you are. Someone who identifies areas of weakness and points of improvement. There is always further we can all go.   If elite athletes commit to years of unseen work for moments of excellence, perhaps the real question is, why shouldn’t we do the same for our voices, our ideas, and our presence? If you’re looking to work with someone in 2026 to support, challenge, and help you, don’t hesitate to get in touch with me. I offer one-to-one and group coaching in public speaking and communication  for Executives, CEO, and people in public-facing roles. As well as Acting Coaching and Audition preparation for professional Actors. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from James Westphal James Westphal, Actor & Public Speaking/Communication Coach James Westphal is an actor, coach, and creative development specialist who works with professional actors on their acting and audition technique and provides public speaking and communication coaching for individuals and groups across business, leadership, and public-facing roles. With his first-class degree and training from a leading drama school, ongoing stage and screen work, a Master’s in Psychology, and extensive teaching experience at top drama schools and conservatoires, James also coaches internationally for leading companies. Founder and CEO of James Westphal Creative Development, providing effective help and guidance for people who speak for a living, his mission is to empower people to connect, lead, and speak with impact.

Written by Aoife Gaffney, Prudence Moneypenny Coaching Aoife Gaffney is known for challenging conventional ideas about resilience, money, and behaviour change. She is the founder of Prudence Moneypenny Coaching and Tranceformist Hypnotherapy, combining financial strategy with behavioural and subconscious work to support sustainable transformation. Resilience has become one of the most overused words in personal development and professional circles. We praise it, demand it, and quietly weaponise it against ourselves and others. Be resilient. Push through. Bounce back. The problem is that this version of resilience often translates to silent endurance – coping without complaint, adapting without support, and carrying on as if nothing has changed. That isn’t resilience. That’s survival mode with better branding. Real resilience is far more practical and far less heroic. It’s adaptive. It’s supported. And most importantly, it’s designed. I was recently challenged by a friend to read 26 books in 2026. My instinctive response was an enthusiastic yes. Then curiosity got the better of me, and I checked how many books I had already consumed in 2025. I say consume because I read in different ways, between Kindle, audio, and physical books.  The number surprised me, well over 35. People often ask how I manage to read so much. The assumption is usually discipline, time management, or some sort of superhuman focus. The reality is far less impressive and far more useful. I don’t insist that reading looks one particular way. Most days, I have three or four books on the go at the same time – a physical book, something on my Kindle, and an audiobook for driving. Each format plays a different role. Audiobooks allow flexibility and momentum. My Kindle allows highlighting, bookmarking, and portability. Physical books offer something tactile and grounding, the ability to mark pages, lend them out, and return to them later. None of these formats is better than the others. Each simply removes friction at different moments. That distinction matters. In early 2025, a shoulder injury forced another adjustment. After ignoring it for longer than I should have, my exercise routine had to change. Upper-body strength training was replaced with yoga, treadmills, and steppers, which were functional but far less engaging. However, yoga stopped me from going nuts.  For the last year, my wardrobe choices have been based on whether I can wrestle myself in and out of the garment solo with one good arm.  What made my non-yoga sessions tolerable was my ten-year-old Kindle. The unexpected upside of enforced boredom was that I read more than ever. I prop my Kindle on the treadmill and read while I walk uphill at speed. This is where resilience quietly reveals itself. Resilience is not about pushing through unchanged circumstances. It’s about changing the system around you so that you can continue without breaking. It’s the willingness to adapt the method without abandoning the goal. It’s recognising when willpower is no longer the right tool, and designing support instead. We often talk about resilience as an internal trait, something we either have or don’t. In practice, resilience is externalised. It lives in structures, habits, tools, boundaries, and permissions. Sometimes support arrives as people. Sometimes it arrives as processes. Sometimes it arrives as something deceptively small that makes life easier at the right moment. This understanding has shaped not only how I read but how I work with clients. In my coaching and hypnotherapy work, I see the same pattern repeatedly. People don’t struggle because they lack motivation or strength. They struggle because their systems demand too much and support too little. When we redesign the system, around money, behaviour, habits, or recovery, change becomes sustainable rather than exhausting. Resilience stops being something you force. It becomes something you build. And that’s where real transformation begins. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Aoife Gaffney Aoife Gaffney, Prudence Moneypenny Coaching Aoife Gaffney challenges conventional thinking around resilience, money, and behaviour change. She is the founder of Prudence Moneypenny Coaching and Tranceformist Hypnotherapy, where she helps clients stop white-knuckling change and start designing systems that actually support real life. Her work blends practical financial strategy with behavioural and subconscious approaches, focusing on sustainable transformation rather than motivation alone. Aoife writes and speaks on resilience, responsibility, and redesigning the patterns that shape our choices.