Ki’ara Larkin is a Board-Certified Nurse Coach, Speaker, and Transformational Wellness Expert recognized for her integrative evidence-based approach to health, mindset, and healing. With a strong foundation in healthcare and a passion for holistic transformation, she helps individuals cultivate balance, resilience, and purpose in every area of life. Through her coaching, speaking, and writing, Ki’ara empowers others to heal naturally, elevate their mindset, and live with clarity, confidence, and intention. Brian M. Lissak, Neuro-Physio-PsychoTherapist Who is Ki'ara Larkin? I’m Ki’ara Larkin, a Registered Nurse, future FNP, Certified Nurse Coach in progress, holistic wellness strategist, entrepreneur, single mom, and a woman who is continuously evolving. At home, I’m a lover of quiet mornings, good music, deep conversations, and creating what I call “soft life routines” with candles, journaling, stretching, and taking care of my energy. I love traveling, trying new food, learning about culture, and anything that feeds my spirit and curiosity. In business, I’m passionate, intentional, and a little sassy. I love helping people heal, grow, and step into their highest potential. I thrive on creating programs, writing, educating, and building a brand that truly reflects empowerment, wellness, and elevation. Something interesting about me: I rebuilt my entire life after a toxic work environment, heartbreak, betrayal, and overwhelming burnout. Instead of letting it break me, I alchemized it, and now I teach others how to do the same. My clients get not just my expertise, but my lived experience and resilience. What sparked the creation of your business at Empowered Wellness and how has that journey evolved? Empowered Wellness was born from my own healing journey. As an RN, I saw firsthand how much people were struggling with stress, hormones, weight, mindset, and emotional well-being, and how the healthcare system left many of them unsupported. At the same time, I was navigating my own breakdown - breakthrough. Single motherhood, a painful heartbreak, grad school, burnout, and rebuilding my identity all forced me to rethink what true wellness looks like. I realized people don’t just need appointments, they need support, clarity, accountability, lifestyle strategy, and mindset coaching. What began as simple wellness guidance has evolved into a full integrative coaching brand offering: Hormone & metabolic support, Mindset & emotional mastery, Nutrition & lifestyle modification, Holistic & alternative wellness options, High-achiever burnout recovery, Courses, ebooks, and upcoming published books My business has grown as I have grown, and now it’s a holistic space for healing, transformation, and elevation. What specific problem do you help your clients solve and why is it so important right now? I help clients stop living in survival mode: mentally, emotionally, and physically. Most of my clients struggle with: Chronic stress and burnout, Hormonal symptoms, Emotional eating & weight issues, Low energy and mood swings, People-pleasing & lack of boundaries, Poor communication patterns, Self-doubt and imposter syndrome. These issues are important now more than ever because we live in a culture of overwhelm, pressure, and constant stimulation. People are functioning but not thriving. They’re successful on paper but drained internally. My work helps them regain control of their body, mind, relationships, and lifestyle, so they can actually enjoy the life they’re working so hard for. How do you combine your background (nursing + wellness coaching) into the unique offer you provide? My approach blends clinical knowledge with holistic transformation. As a nurse, I understand: Human physiology, Hormones & metabolism, Medication, safety, and evidence-based practice, The realities of chronic stress and disease. As a coach, I understand: Behavior change, Mindset patterns, Emotional processing, Nutrition & lifestyle habits, and Personal growth. Together, this allows me to create wellness plans that are safe, effective, and rooted in both science and self-awareness. Clients get a level of care and personalization that goes far beyond traditional coaching. What’s the most common misconception people have about wellness or mindset work and how do you address it? The biggest misconception is that wellness is just diet and exercise, or that mindset work is “just thinking positive.” In reality wellness is hormonal, emotional, mental, nutritional, environmental, and relational. Mindset work is about rewiring patterns, healing triggers, building discipline, and creating alignment. I help clients see that transformation is whole-person work. Once they understand the interconnectedness, everything starts to shift. Can you walk us through one of your signature programs and how it delivers transformation? Let me highlight one: Mental & Mindset Mastery. This program is designed for clients who feel stuck, overwhelmed, or emotionally drained. It includes: Identifying limiting beliefs, Healing emotional triggers, Improving communication & boundaries, Rewriting internal narratives, Weekly coaching sessions, Reflection exercises & journal prompts,  Incorporating nervous-system regulation, and Action steps for real-life change. The transformation comes from pairing emotional healing with practical tools. Clients walk away with clarity, confidence, and the ability to respond to life instead of reacting to it. What results or changes can clients expect when they work with you, and what differentiates you from others in this space? Clients can expect: Higher energy and better mood, Improved communication and confidence, Healthier habits & weight changes, Better emotional control, Stronger boundaries, Reduced stress, Better relationships, More self-trust, and A sense of alignment and purpose. What differentiates me is that I don’t “cookie-cutter” anything. I bring: Nursing expertise, Holistic wellness, Mindset psychology, Personal real-life experience, Compassion & accountability, and Education, not just motivation! I meet my clients where they are and then elevate them. What’s one small but powerful habit or mindset shift you recommend that someone could start right away? Start your day intentionally instead of reactively. Before touching your phone, do one of the following: Sit in silence for 2 minutes, Set one intention, Journal because it really does hold merit, Drink water before coffee, or Tell yourself how much of a Badass you are! This single shift grounds your nervous system, improves clarity, and prevents you from starting the day in stress mode. How do you support clients to sustain their transformation in the long term, beyond the initial coaching? I focus on integration, not dependency. Long-term sustainability comes from: Habit stacking, Mindset rewiring, Practical routines, Emotional intelligence, Positive support systems, Check-ins and continued resources! I give clients tools they can use for life: journals, protocols, communication frameworks, boundary scripts, nutrition strategies, and mindset techniques. Many continue with maintenance coaching for accountability and deeper growth. If someone is ready to take the first step with you, what should they do, and what can they expect from that first discovery call? The first step is to book a Free Empower Hour Discovery Call. On that call, they can expect: A deep dive into their goals, A conversation about their challenges, Clarity on what’s keeping them stuck, A customized roadmap, Honest recommendations, and Next steps to kicking ass in the best program that fits their needs! There’s no pressure, just clarity, support, and real guidance. Most people leave that call saying, “Wow… no one has ever explained it to me like that.” So what are you waiting for? Follow me on Facebook , Instagram , LinkedIn, and visit my  website  for more info! Read more from Ki'ara Larkin

Written by Jessica Falcon, Soul Embodiment Guide & Relationship Expert A former lawyer turned mystic, Jessica Falcon is an International Soul Embodiment Guide & Relationship Expert. She guides you to embody your power, reclaim your sovereignty, and experience true freedom. Tune into her Soul Sovereignty & Sexuality Podcast. Kundalini energy is not a new age concept. It is very ancient in its roots. Working with Kundalini energy is a journey of self-discovery and empowerment. Kundalini energy is your creative, sexual, life force energy. It is life moving through you unimpeded. It is you fully expressed. It is your radiance and your health.  You activate your Kundalini through your breath. Without breath, there is no life. Without life, there is no breath. Thus, the more breath you bring into your body, the more your life force Kundalini energy activates. Most people don't even realize how disconnected they are from their body or their breath. We stop breathing during moments of fear, tension, stress, or trauma. The majority of people breathe directly into their chest, and their breath never reaches the low belly or other parts of the body.  When there is no breath, there is no life. What this means on a practical level is that if you are not taking the time to consciously breathe into your body, into your belly, into your heart, into your core, into the soles of your feet, into your third eye, then you are not connected to the wisdom and information that resides within. The energy within your body cannot flow unimpeded. It gets stuck and stagnant.  Quantum physics has helped us understand that the body, though seemingly dense, is actually comprised of trillions of cells that are constantly vibrating. Each of these cells contains information, energy, and wisdom. When you present yourself in the body, this energy cannot help but respond. Once the suppressed energy moves and becomes conscious, you are no longer "ruled from below." The subconscious mind, that which is not yet conscious, is accessed through your body and emotions. Once it is made conscious, you become your own ruler, and you no longer enslaved to the beliefs or traumas of the past. When you start to direct your awareness and breath into your body, the stuck and stagnant energy begins to move and to vibrate. With time and consistency, it begins to move and rise up to the surface. This is primarily the result of suppressed emotions. Emotions are energy in motion. The emotional body and the energetic body are inextricably linked.  As stagnant energy is released, you create more space and therefore more flow in the body. Kundalini energy is the natural movement of energy within your body. Therefore, it wants to rise up from your root (sacrum) to your crown (top of your head). It is earth energy. When energy from the earth can move up your spine fluidly, without obstruction, it begins to merge with your higher brain centers. Kundalini energy unifies your lower chakras with your higher chakras. By lower, I do not mean less than. They are simply physically lower in your body. What this means is that, by creating more space in your body by utilizing the power of your breath, you can merge your divinity with your humanity.  You can bring higher levels of consciousness to your physical expression. Sexual urges, for example, are merged with higher levels of consciousness and choice. Survival needs no longer rule you or dictate your behavior. Your inner needs, feelings, and desires are aligned to your heart's truth.  Kundalini energy is symbolized by one or two serpents that rise up the spine in an undulating fashion from the root to the crown. It is not a coincidence that this is the ancient symbol of Asklepios, the Greek god of healing, and was later adopted as the symbol of modern medicine. The more life-force Kundalini energy we have, the greater states of health and well-being we experience. As lower vibrational energies are released, we naturally experience more peace, love, and joy. The origins of the serpentine Kundalini energy date back to ancient Sumer in Mesopotamia (5,000 B.C.E.), ancient Egypt (3,500 B.C.E.), and the Minoan civilization (2,000 B.C.E.). While they did not use the term "kundalini," they revered the mother earth as a goddess, a divine being, and consciously pulled the energy of the earth into their own bodies. Modern-day science is validating this through studies that show, for example, how the earth's electrons heal the physical body. Eastern traditions often teach that Kundalini energy is to be forced up the spine. Practices such as Kundalini Yoga encourage this through breath, chants, and movement. However, without any disrespect to these traditions, such practices are not necessary. They are based on effort, which is a more masculine approach. Kundalini energy is feminine energy. It will rise naturally without force when given the proper conditions.   Here is how you can begin to activate your Kundalini energy Direct your awareness (with your third eye or inner eye) into the body. I recommend starting with the lower belly (sacral chakra) or the heart (heart chakra). A chakra is a wheel of energy that exists within and surrounds the physical body.  Place your hands on your body where you direct your awareness. Intend to connect with this part of you. Open your heart so you are able to receive whatever information and wisdom arises.  Allow your breath to fill the area beneath your hands.    You have to allow any emotions that you come into contact with to move while maintaining pure observer consciousness. You may want to read this article on How to Deal with Uncomfortable Emotions to Create Emotional Freedom . The combination of these three things, your intention, attention, and breath, creates magical results. As you do this, you create space in the body. The energy contained within begins to move and vibrate. Emotions and energy that have been repressed or created stagnancy will be able to move. Sometimes it comes into your conscious awareness, sometimes it simply moves up and out. It depends on whether there is something you need to see in order to fully heal.  You may become aware of external energies you ingested that are not yours. The purpose of bringing your attention, intention, and breath into your body is to: Clear your energy field of all that is not yours  Allow the Kundalini energy, which is your natural state, to flow unobstructed throughout your body  Bring consciousness to that which has been hidden or buried in your subconscious mind (AKA emotional body) Open channels of communication within your body so you hear your inner voice and can align your thoughts, beliefs, and emotions to your soul's truth Life begins to flow through you unimpeded. You can breathe into anything. You begin to feel a power that is beyond this world. You come into deeper states of inner union, which ultimately allows you to experience sacred union externally. This requires time, consistency, and devotion. You are forming a new relationship with your body as the energy of your soul. You are reuniting with aspects of self that have been forgotten. You are inviting all of you to come back into wholeness. The Kundalini energy naturally begins to rise. It does not need to be forced. Focusing on a technique rather than delving into a connection with your inner self defeats the purpose. The technique may help move energy, but it can never replace the inner love and connection that truly beckon the Kundalini energy to rise.  My Sacred Body Wisdom online series teaches you how to activate your Kundalini life force energy through wisdom teachings, embodiment practices, and energy activations. You can learn more and begin right away here . I also have a monthly online Temple of Divine Feminine Power that teaches you how to work consciously with the energy of your body, activate your Kundalini, and embody more of your power and sovereignty. You can join us here .  Follow me on  Facebook ,   Instagram , and  LinkedIn  for more info. Read more from Jessica Falcon Jessica Falcon, Soul Embodiment Guide & Relationship Expert A former lawyer turned mystic, Jessica Falcon is an International Soul Embodiment Guide & Relationship Expert. She guides you to embody your power, reclaim your sovereignty, and experience true freedom. Jessica spent years researching religious history, ancient civilizations, and mythology to get to the root of unequal power dynamics in relationships. She has identified the core beliefs and wounds that must be confronted to experience shared power and freedom in relationships. She leads retreats, workshops, and online portals of transformation to help you embody your divinity, activate your sexual life force energy, and revolutionize your relationships. Tune into her Soul Sovereignty & Sexuality Podcast on all major platforms.

Written by Dan Williamson, Coach, Mentor, and Founder Dan is a qualified coach and mentor with 20+ years of experience helping people unlock their potential by challenging perspectives and enhancing self-awareness. He founded Teach Lead Transform, an online platform for self-discovery, learning, and language growth. As a new year begins, professionals everywhere are planning how to be better this year. More polished. More confident. More impressive. How many people are thinking about the performance they’ve been maintaining? The one that makes you sound impressive but makes you feel empty. This isn’t a path to career growth, but a blocker. I’ve worked with many professionals who came to me with the same story. Perfect CV, rehearsed answers to interview questions, polished LinkedIn profile, but always with one thing missing, personality. “I got the job,” one client told me, “but I don’t recognize myself in it.” That’s the consequence of performance. If you’ve ever felt like the professional version of yourself is a character you’re playing rather than who you really are, you’re already in this scenario. The performing mindset in career development The path to a focus on performing instead of presence in your career can start innocently enough. Early in your career, someone tells you to “be professional” or “play the game”. You learn there’s a certain way to write a CV, with action verbs, quantified achievements, and no personality. A certain way to interview, confident but not arrogant, enthusiastic but not desperate, perfect but somehow humble. A certain way to present yourself, polished, put together, impressive. So, you learn the script, borrow the language, adopt the posture. And it works, for a while. The pressure to impress comes from everywhere. From LinkedIn feeds full of highlight reels, from job descriptions listing twelve requirements for entry-level roles. From the dozens of other candidates you’re competing against, from the voice in your head that says you’re not enough. So, you perform, becoming who you think they want, and you get so good at it that even you begin to forget who you are. How performance shows up in a job search Performance has a signature. Once you know what to look for, you’ll see it everywhere. In your CV Your CV probably sounds impressive, but is it sincere? “Results-driven professional with proven track record of exceeding expectations and driving strategic initiatives across cross-functional teams.” Did you cringe reading that? You should. But I’d bet good money there’s a version of it sitting in your CV summary right now. Performing in CVs looks like: Borrowed language that could describe anyone in your field Inflated achievements where every task becomes a “strategic initiative.” Omission of anything that doesn’t sound suitably impressive Buzzwords and the complete absence of your authentic voice You’ve sanitized yourself into invisibility. Every career gap explained away. Every pivot framed as planned when it was actually circumstances beyond your control. In your cover letters Performance in cover letters is even more painful because you can feel yourself doing it. “I am passionate about this opportunity.” Really? Like, really passionate? “I would be honoured to contribute my skills.” When do you use the word “honoured” in your daily conversations? These letters read like they were written by someone trying too hard. They sound like everyone else because you all used the same prompt to ask an AI to write them. In interviews This is where the performing really costs. You’ve rehearsed the answer to “Tell me about yourself” so many times it no longer sounds like you talking. It’s a recital. You’ve prepared your response to “What’s your greatest weakness” with the perfect answer, one that isn’t really a weakness at all. You nod enthusiastically at everything they say about the role, even the parts you don’t like. You don’t ask the hard questions because you don’t want to seem difficult. You agree with their assessment of what success looks like, even though you can already see potential problems. You’re not interviewing. You’re auditioning. And auditions require performance. On LinkedIn LinkedIn has become the Olympics of professional performance. Every post is carefully crafted for engagement. Every career move is framed as strategic growth. Every setback is repackaged as a learning opportunity. Toxic positivity. Only the highlight reel. All the wins, none of the struggles. All the clarity, none of the confusion. All the confidence, none of the doubt. It all seems so easy. You write “10 ways to improve your career” or “8 signs of career sabotage” posts that sound like everyone else because you’re trying to feed an algorithm rather than express what you actually think. The consequence of career performance Wrong opportunities When you perform your way into a role, you get hired for the performance, not the person. Then you must maintain it for years. The roles you get through performance are designed for the character you’re playing, not the person you are. They’ll never quite fit, and you’ll spend your energy maintaining the performance rather than doing work that actually matters to you. Complete invisibility Here’s the paradox: trying to be impressive makes you forgettable. When everyone performs the same polished, perfect, professional version, no one stands out. Your CV looks like their CV. Your cover letter sounds like their cover letter. Your interview answers could be anyone’s interview answers. Hiring managers read hundreds of applications. After a while, they all blur together. The ones they remember aren’t the most polished. They’re the most real. I’ve sat in hiring meetings where the person who got the job wasn’t the most qualified on paper. They were the ones who asked an unusual question. Who had a different way of explaining their thinking. Who admitted they didn’t know something instead of pretending. They were authentic. Exhaustion you can’t explain Performing is cognitively draining. Think about how you feel after an interview. Not nervous-excited. Drained. That’s not interview anxiety, it’s performance fatigue. You’re managing every word, every gesture, every expression. You’re monitoring yourself constantly. Am I sounding too confident? Not confident enough? Should I have said it differently? Did that land wrong? That exhaustion won’t end when you get the job. It perpetuates. Now you must maintain the performance every day. In every meeting. In every interaction. Imposter syndrome Of course, you feel like an imposter. You’re performing a role rather than working authentically. The gap between who you are and who you’re pretending to be creates constant dissonance. At some level, you’re waiting to be found out, because you know the impressive version isn’t the real you. Imposter syndrome isn’t usually about lack of skill. It’s about the disconnect between your performance and your reality. When you’re hired for being yourself, imposter syndrome largely disappears. There’s nothing to be “found out” about. Will you still feel like you don’t belong, especially if it’s a promotion? Of course. That’s the feeling we all get when pushing our comfort zone. It’s normal and expected. Career misalignment that compounds Every choice you make from inside the performance leads you away from fulfilling work. You take the role that sounds impressive, not the one that interests you. You pursue the promotion that looks good, not the move that would teach you something. You build the career that makes sense on LinkedIn, not the one that makes sense for your life. Five, ten, fifteen years in, you look around and realize you’ve been building someone else’s career. You just didn’t notice because you were so busy performing it well. Recognizing your performance patterns Most people don’t realize they’re performing, but deep down, you really know. Ask yourself, "When do you feel most “on” professionally?" Before an interview, rehearsing in your head? Writing a LinkedIn post, editing for the third time? In that first week of a new job, before people know you? What parts of your professional presentation feel rehearsed? Your elevator pitch that you’ve said so many times it no longer connects to anything real? Your LinkedIn bio that could be anyone’s? Your interview answers that flow smoothly because you’ve performed them before? Where are you trying to be impressive rather than clear? The language in your CV that sounds sophisticated but means nothing? The extra adjectives you add to embellish simple statements? The complexity you introduce to make your work sound more dramatic? What aspects of yourself do you hide to sound more professional? Your sense of humour, because professional equals serious? Your uncertainty, because confident equals effective? Your hobbies outside of work, because dedicated equals workaholic? Which achievements do you emphasize because they sound good versus because they mattered? Think about what you lead with in introductions. Is it the impressive project, or the one that changed how you think about your work? What would you say differently if you weren’t trying to impress? If you’re honest, probably everything. Listen for this language in your internal dialogue: “I should be more.” (More confident. More strategic. More impressive.) “I need them to think I’m.” (Qualified. Competent. The right fit.) “I can’t let them know.” (I’m uncertain. I’m struggling. I don’t have it figured out.) This mindset is exhausting because it never ends. There’s no version of you that will ever feel enough. Performing demands more performing. From performance to expression Authentic professional expression isn’t about lowering your standards or “being casual.” It’s about replacing what you think is expected with genuine clarity, for example: In your CV Performing: “Spearheaded cross-functional initiatives, driving 30% improvement in operational efficiency through strategic implementation of innovative solutions.” Authentic: “Led a team of five to redesign our onboarding process. We reduced new hire ramp-up time from six weeks to four by identifying and removing unnecessary steps. The change required convincing three department heads to change their approach, which taught me more about organizational change than anything else I’ve done.” The difference? The second one explains what happened. It shows thinking, not just results. It reveals what the person learned, not just what they achieved. You remember it because it’s specific and human. In your cover letter Performing: “I am excited to apply for this position. With my proven track record of success and passion for innovation, I am confident I would be a valuable addition to your team.” Authentic: “I’m interested in this role because the problem you’re solving matters. I spent three years working with small businesses and watched them struggle with exactly the challenge your platform addresses. I don’t have experience in SaaS, but I understand the customer better than most of your team probably does. That’s worth something.” The second one makes a point, demonstrates thinking, and acknowledges a gap without apologizing for it. It’s confident but not cocky. In your interview Performing answer to “Tell me about yourself”: “Well, I’m a results-oriented professional with over seven years of experience in project management. I have a proven ability to lead cross-functional teams and deliver projects on time and under budget. I’m passionate about continuous improvement and thrive in fast-paced environments.” Authentic answer: “I’ve spent seven years in project management, but I came to it sideways. I was a teacher first, and I kept noticing that the best classroom management was really project management, clear goals, regular check-ins, adapting when things went off track. When I moved into corporate work, I realized most project managers were doing the opposite of what worked with twelve-year-olds, too much process and not enough relationship. I’ve built my approach around what I learned in that classroom. It doesn’t always look like traditional project management, but it works.” Which person do you remember? Which one would you want to work with? Why authentic expression works It seems counterintuitive. The more polished, impressive version should work better. Remember, people still do business with people, and humans are still social animals. When you express yourself authentically, several things happen: You become memorable. Not because you’re performing, but because you are unique. Your specific experiences, way of thinking, and perspective can’t be replicated. You build trust faster. Consistency signals honesty. When you sound the same in your CV, your interview, your follow-up email, and your first week on the job, people trust you. When you shift between versions, they don’t. You attract the right opportunities. When you’re clear about who you are, the roles that fit will find you. The roles that don’t will pass you by. This feels risky until you realize hiring into the wrong role can cost you years of your life. You have sustainable energy. Expression draws on who you are. Performance drains you by requiring you to be someone else. One compound. The other depletes. What letting go actually requires If performance has been your strategy for years, letting go feels dangerous because it has been keeping you safe, safe from the vulnerability of being yourself and not being valued. Letting go requires permission you’ve probably been waiting for someone else to give you: Permission to acknowledge that performance was a survival strategy, not a character flaw. You learned to perform because something taught you that being yourself wasn’t enough. That’s not your fault. It’s in the past, but continuing it is your choice. Permission to be uncomfortable. Being seen is vulnerable. You will feel exposed. You’ll want to retreat into performing, that’s normal, but stay the course and keep faith. Permission to be patient. Authentic expression doesn’t happen overnight. You’ve been performing for years. It takes time to find your way back to what’s underneath. Permission to need support. This work is harder alone. You’ll need people who can see the difference between your performance and your presence. Who can call you back when you slip into borrowed language. Who understands what you’re trying to build. The fears that keep you performing Let’s address them directly, because they’re probably screaming at you right now. “If I stop trying to impress, I won’t stand out.” You already don’t stand out. You’re performing the same impressive version as everyone else. The only way to stand out is to be authentic. “Authenticity is a luxury I can’t afford.” Performance is the expensive option. It costs you energy. It costs you opportunities that fit. It costs you years in roles that don’t work. Authenticity might feel risky in the moment, but performance is expensive forever. “The market rewards performance, not authenticity.” The market rewards memorability and fit. Performance undermines both. The market also rewards people who can think clearly under pressure, build real relationships, and sustain performance over the years. All of that comes from being yourself. “I don’t know who I am professionally.” This is the real fear, isn’t it? You’ve been performing so long, you’re not sure what’s underneath. The performance isn’t creating your professional identity. It’s covering it. Your authentic professional self isn’t something you need to invent. It’s something you need to stop hiding. What becomes possible when you stop performing Different opportunities appear. Not better in some universal sense. Better for you. The role that would have passed over your polished, perfect CV finds you because your real one resonates. The hiring manager who wouldn’t have remembered your rehearsed answer calls you back because your honest one made them think. Work that doesn’t require constant performance. When you’re hired for who you are, you don’t have to maintain a facade. You can direct your energy toward the work instead of maintaining the character. Professional relationships built on truth. Your colleagues know you from the start. There’s no reveal later where you’re different than they expected. The relationships are real because they’re based on reality. Sustainable energy. You’ll still get tired, but it’s a good kind of tired that comes from doing meaningful work, not the draining kind that comes from maintaining a performance. Differentiation that comes from difference. You stop trying to be impressive in the ways everyone else is impressive. You start being valuable in the ways only you can be valuable. Career decisions based on alignment, not appearance. When you’re not performing, you can assess what fits. You ask the questions that matter. You evaluate opportunities based on growth rather than impression. You build the career you want instead of the career you think you should. Starting the shift: What you can do this week You don’t have to overhaul everything at once. Start here. Audit your current job search materials for performance language. Open your CV. Read it out loud. Every time you hit a phrase that doesn’t sound like you, highlight it. Every time you read something you’d never actually say, change it. Do the same with your LinkedIn profile, your cover letter, and any professional bio you’ve written. Look for: Borrowed phrases from templates Buzzwords you wouldn’t use in conversation Inflated achievements The complete absence of your authentic voice Identify one place you’re performing and practice an authentic alternative. Don’t try to fix everything. Pick one sentence in your CV summary. Rewrite it in language you’d use to explain your work to a friend. Or choose one interview question you know is coming. Instead of rehearsing the perfect answer, prepare your thinking. What happened? What did you really learn? What would you say if you weren’t trying to impress? Be honest. Test authentic communication in low-stakes professional contexts. Try it in a networking conversation where nothing is on the line. In an informational interview. In a LinkedIn comment. You’ll probably feel more vulnerable. You might also notice people respond differently, with more engagement, follow-up, or actual connection. Notice when you shift into performance mode and what triggers it. Pay attention to when the performance voice kicks in. Is it when you’re anxious? When you want something? When you’re with certain people? Noticing begins to create space between you and performing. You start to see it as something you do, not something you are. Find support for the transition. This shift is harder alone. You need people who can see the difference. Who can reflect back when you’re in performance mode versus when you’re expressing clearly. A coach who understands this work. A community of others making the same transition. Someone who knows what you’re building and can hold you accountable to it. When you need more than self-help Some signs you need deeper support for this work: The performance is so ingrained you can’t tell where it ends, and you begin. You’ve been performing so long that being yourself professionally feels like a foreign language. You’ve built an entire career on performing, and you feel trapped. The role requires the character. Your reputation is built on the facade. The thought of changing it creates significant anxiety. You’re succeeding by every external measure but feel completely disconnected. The promotions are coming. The opportunities are there, but you feel nothing. You want to make the shift, but don’t know how to start. You recognize the performance and see the cost, but when you try to stop, you panic and retreat back to what’s safe. If any of that resonates, this isn’t a self-help problem. It’s a deeper work problem. The kind that needs structure, support, and someone who knows the territory. That’s why I created the Your Authentic Voice program. Five weeks of focused work on understanding who you really are and some of the barriers that prevent you from bringing this version of yourself forward. We build community with others making the same shift, because this work needs witness and accountability. It’s for professionals who recognize they’re performing but need support to let it go. Who are tired of sounding impressive and want to start being clear. Who are ready to build careers that don’t require them to leave themselves at the door. The new year invitation A new year has just begun. You’re probably already making plans for how to be better this year. Career growth doesn’t begin with adding more polish. It begins with letting go of what no longer fits. Recognizing that the exhausting performance you’ve been maintaining isn’t making you more impressive, it’s making you invisible. The most professional thing you can do this year is stop pretending. If you’re reading this and recognizing yourself in the performance, find out more through our social media channels and website. Remember, the performance isn’t protecting you anymore. It’s preventing you. Letting go isn’t career suicide. It’s career development. The question is whether you’re ready. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Dan Williamson Dan Williamson, Coach, Mentor, and Founder Dan is passionate about continuous growth to positively impact others. As a qualified coach and mentor, he empowers people to deepen their self-awareness, strengthen their personal identity, and unlock their true potential. Using his own self-discovery experiences as a foundation, he helps individuals develop bespoke strategies to enable them to live as their authentic selves. Through his writing on Teach, Lead, Transform, his online learning, language, and self-discovery platform, his aim is to stimulate thinking and awareness to empower self-directed personal growth.

Written by Joelle M. Faucette, Somatic Healing & Nervous System Expert Joelle Faucette is a Somatic Healing & Nervous System Expert who helps high-functioning women break free from chronic survival mode through body-based healing, trauma-informed tools, and emotional regulation. Her science meets soul approach blends neuroscience, somatics, and spirituality to create lasting transformation. For years, I sat in therapy offices trying to “understand” my anxiety into submission. And for years, I walked out with clarity, but not relief. I could articulate my childhood wounds, name my triggers, recognize my patterns, and explain every dysfunctional coping mechanism I’d ever used, but my body still felt like it was living in an invisible war zone. And I know I’m not alone. Hundreds of women come to me saying the exact same thing: “I know why I’m anxious. I just don’t know why it won’t go away.” “Therapy helped me understand my past, but I still can’t calm down.” “I know I’m safe, so why doesn’t my body feel safe?” If you’ve ever asked these questions, this article is for you. Because the truth is simple. Talk therapy helps the mind. Anxiety lives in the body. And until you address the nervous system, anxiety continues to recycle itself, no matter how much insight you gain. Let’s break this down in a way that’s science-based, somatic-informed, and easy to understand. The real reason therapy is often limited Talk therapy works primarily with the thinking brain, the part responsible for logic, language, and meaning-making. But anxiety doesn’t originate in that part of the brain. Anxiety begins in the nervous system, which is fast, automatic, and non-verbal. By the time you’re aware you’re anxious, your body has already decided it’s not safe. This means: You can understand your trauma and still feel triggered. You can know you’re safe and still feel unsafe. You can analyze your patterns and still repeat them. Why? Because your nervous system reacts based on past survival experiences, not current logic. This is why talk therapy can feel supportive but not transformative for anxiety. It gives you insight, but not regulation. Related: Why Talk Therapy Isn’t Enough for Healing Trauma Anxiety is held in the body If you’ve ever felt: a tight chest a racing heart numbness or shutdown buzzing or restlessness stomach knots That’s your nervous system speaking. Anxiety is not “in your head.” It’s a physiological state. Your body learned these patterns during times when it didn’t feel safe, often long before you had words to explain it. That’s why talk therapy can’t always reach it. You can’t talk your way out of a survival response. You must regulate your way out. What actually heals anxiety To truly heal anxiety, you must address the root cause, your dysregulated nervous system. This is where somatic therapy, nervous system healing, and embodiment practices come in. These approaches work because they: Rewire survival responses: Instead of defaulting to fight, flight, freeze, or fawn, your body learns new pathways of safety. Release trapped emotional imprints: Tension, fear, grief, and old protective patterns begin to move out of the body rather than stay locked inside. Expand your window of tolerance: Daily stress stops feeling overwhelming because your system has more capacity. Create felt safety rather than intellectual safety: Your body begins to trust what your mind already knows. This is healing at the root, not the symptom. Why somatic healing works when talking doesn’t Somatic healing is powerful because it works directly with the body’s stored experiences. In nervous system work, we focus on: breath patterns body-based tension emotional imprints core survival strategies attachment wounds trauma responses regulation techniques These are the places where anxiety actually lives. Somatic tools teach your body how to complete stress cycles, discharge activation, and return to a grounded, regulated baseline. In simple terms, it teaches your body what safety feels like, not just what safety means. And that changes everything. Related: How Somatic Healing Helps You Release Stress and Restore Inner Balance Why you’re still anxious even when life is “fine” This is one of the most common questions I hear. Here’s the truth. Your nervous system doesn’t respond to your current circumstances. It responds to your stored experiences. Your childhood, your trauma, your past environments, your body holds all of it. So even if your adult life looks good on paper, your body may still be operating as if danger is around every corner. This is not weakness. This is not brokenness. This is biology. And the good news is that biology can be rewired. The path forward If anxiety hasn’t healed through talking, insight, or mindset work, it’s not because you’ve failed. It’s because you’ve been trying to solve a body problem with a mind solution. What you need is a new approach, one that works with your body, not against it. That’s exactly what I help women do inside Becoming Her, my 10-week somatic mentorship for women who are tired of feeling anxious, overwhelmed, disconnected, or stuck in survival mode. Through nervous system rewiring, somatic tools, and trauma-informed guidance, you learn not just to understand your anxiety, but to heal it. At the root. In the body. Where it actually lives. Your next step If this article resonated with you, I’d love to support you personally. I offer a free 45-minute Becoming Her discovery call, where we will: Map your nervous system Identify your core anxiety patterns Reveal what your body is actually trying to protect you from Give you a personalized plan for healing You don’t have to do this alone. Your body is already trying to heal, it just needs the right support. Click here to book your free discovery call . Let’s help your nervous system finally exhale. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Joelle M. Faucette Joelle M. Faucette, Somatic Healing & Nervous System Expert Joelle Faucette is a Somatic Healing & Nervous System Expert who helps high-functioning women break free from survival mode and reconnect with emotional safety, confidence, and inner peace. As the founder of mindbodySOL, she blends somatic psychology, trauma-informed coaching, and spiritual embodiment to create lasting transformation. Her science-meets-soul approach offers practical tools for anxiety, burnout, trauma patterns, and emotional dysregulation, helping women feel at home in their bodies again. References: American Psychological Association. (n.d.). What is cognitive behavioral therapy? Healthline. (n.d.). Somatic therapy: What it is and how it helps. Harvard Health Publishing. (2023, July 7). What is somatic therapy? Mayo Clinic. (n.d.). Anxiety disorders: Symptoms and causes. National Institute of Mental Health. (n.d.). Anxiety disorders. Ogden, P., Minton, K., & Pain, C. (2006). Trauma and the body: A sensorimotor approach to psychotherapy. W. W. Norton & Company. Payne, P., Levine, P. A., & Crane-Godreau, M. A. (2015). Somatic experiencing: Using interoception and proprioception as core elements of trauma therapy. Frontiers in Psychology, 6, 93. Polyvagal Institute. (n.d.). What is polyvagal theory? Porges, S. W. (2011). The polyvagal theory: Neurophysiological foundations of emotions, attachment, communication, and self-regulation. W. W. Norton & Company. Siegel, D. J. (2012). The developing mind: How relationships and the brain interact to shape who we are (2nd ed.). Guilford Press. Van der Kolk, B. A. (2014). The body keeps the score: Brain, mind, and body in the healing of trauma. Viking.

Written by Katrina Fox, Founder & CEO Katrina Fox is a 28-year-old founder and owner of RFRM. Studios, the inclusive Reformer Pilates brand she launched in 2023. From her roots in the Midlands, she’s now expanded to Covent Garden, creating welcoming spaces where 'every' body belongs, challenging the exclusive vibe of Reformer and making it more welcoming than ever. Being a woman can be a powerful thing. A female brain paired with intuition is basically nature’s cheat code. We’ve got our own sixth sense, our own language, and yes, the secret that all women know. IYKYK. But here’s what just doesn’t sit with me. Everyone keeps saying, “It’s 2025, men and women are equal now!” and I just don’t think that’s the full story. Allow me to elaborate. The unwanted pregnancy thought experiment Picture this. A man and a woman have sex. It’s consensual, everything’s fine, until suddenly there’s an uninvited plot twist in the form of two pink lines. What happens next? He? He could hop on a plane, start a new life in Fiji, drink cocktails from a pineapple, and face zero medical consequences. She? She’s booked in for invasive appointments before she’s even processed what’s happened. She either carries a child she didn’t plan for or navigates a termination that impacts her body, hormones, mental health, and work schedule. She’s juggling life as if she isn’t also dealing with the possible end of her sanity. Now, not every man would run, obviously. But the fact is, they can. We, quite literally, cannot because we have the uterus. Congrats to us, I guess. Meanwhile, in beauty inequality land Let’s lighten things up. Imagine a first date. A woman’s pre-date ritual probably looks something like this: Fresh BIAB manicure Bouncy blow-dry Eyebrow tint and wax Leg shave smoother than a marble countertop A full-face masterpiece Michelangelo would weep over Not every woman does all of these, but I’d bet money we’re clocking at least 50 percent of that list every time. All before we’ve even left the house. Meanwhile, our date is likely wearing a shirt he found draped over a chair. He might have splashed his face with water or, if we’re lucky, remembered deodorant. That’s his investment. Then, and this is the best part, after all that, we arrive at dinner and are expected to split the bill for the privilege of our presence, like we didn’t just take out a small loan to be here. In what universe is that fair? I’ll wait. Business, where equality went to die Now to business. Literally. Female founders in 2024 received 2 percent of venture capital funding. Two. Percent. That’s not a funding gap. That’s a rounding error. But sure, tell me again how women are “equally” supported. Tell me how this isn’t systemic bias. Tell me how the committees, likely chaired by men, aren’t just tossing fully viable female-led companies to the side like yesterday’s emails. Apparently, men are just born more investable. Right. Totally checks out. Screams internally. Let’s wrap this up This isn’t an “I hate men” manifesto. It’s not even close. I love men. I date them. I’ll marry one. I work with them. I’ve even met some who use soap and a laundry hamper. This is simply acknowledging that the glossy brochure version of gender equality we pretend to live in is not the one we’re actually in. Not yet. I genuinely hope we reach a day where equality isn’t a movement but a minimum standard, where the uterus isn’t a liability. Where women don’t have to arm-wrestle the world for the basic respect men get on arrival. Until then, I’ll be out here, building my female-founded business against a tidal wave of bias and politely declining to split the bill. Over and out. Follow me on Instagram for more info! Read more from Katrina Fox Katrina Fox, Founder & CEO Katrina Fox has transformed RFRM. Studios into more than just a Pilates brand, she's built a vibrant community where movement meets mental well-being. By dismantling the cliquey barriers often associated with Reformer Pilates, Katrina has created a space where everyone feels welcome and supported. Her studios aren't just places to take a class. They are sanctuaries for building confidence, fostering connections, and embracing personal growth. Through her unwavering commitment, Katrina has cultivated a culture of inclusivity and empowerment, proving that when we support each other, the sky's the limit.

Written by Stacey Lynelle, Serial Entrepre neu r, Spiritual Coach Stacey Lynelle is a spiritual empowerment coach, author, and visionary devoted to helping souls heal, awaken, and reclaim divine purpose. Through her coaching, teachings, and Empowerment Series, and being the host of Social Seeds podcast, Stacey empowers others to rediscover their light, transform pain into wisdom, and live in alignment. We’re taught to push through, stay strong, and move on, but rarely taught how deeply our nervous system shapes our lives. This article explores the quiet truth behind overthinking, hypervigilance, and emotional shutdown, and why healing begins not with force, but with safety, patience, and listening to the body. No one teaches you this part. They teach you to be resilient. They teach you to be strong. They teach you to “get over it,” to move on, to stay productive, to keep functioning. What they don’t teach you is that your nervous system is the real narrator of your life, quietly shaping your reactions, your relationships, your sense of safety, and even how much rest you allow yourself to receive. This is the nervous system truth nobody teaches. Your nervous system is not broken, it’s loyal If you’ve ever wondered why you overthink, freeze, people-please, stay hyper-alert, or shut down emotionally, here’s the truth: Your nervous system isn’t malfunctioning. It’s remembering. It remembers environments where unpredictability was normal. It remembers moments when staying alert kept you safe. It remembers when rest felt dangerous, and silence felt like a warning. So it adapted. Not because something was wrong with you, but because something happened to you.   Survival patterns become personality traits (until you heal) Many of the traits we get praised for are actually survival responses: Being “independent” because relying on others wasn’t safe Being “strong” because softness wasn’t protected Being “high-achieving” because stillness felt threatening Being “emotionally guarded” because vulnerability once cost too much No one tells you this: Your nervous system doesn’t speak logic. It speaks experience. And it will keep replaying old strategies until it learns slowly, gently that the danger has passed. Healing is not about forcing calm This is where so many healing journeys go wrong. People are taught to override their nervous system instead of listening to it. They’re told to: “Just relax.” “Think positive.” “Let it go.” “Calm down.” But a nervous system that learned safety through vigilance doesn’t respond to commands. It responds to consistency. Healing isn’t about forcing calm, it’s about creating enough safety that calm becomes possible. Your body heals before your mind understands Another truth nobody teaches, "Your body heals first. Your mind catches up later." You don’t think your way into nervous system safety. You experience your way there. Through: Predictable routines Gentle boundaries Honest rest Slower mornings Pauses without punishment Relationships that don’t require performance Over time, your body starts to believe what your mind already knows: I am not in danger anymore. Why stillness feels so hard If slowing down makes you anxious, restless, or emotional, it’s not because you’re doing it wrong. It’s because stillness removes distraction, and your nervous system finally has space to speak. Sometimes what surfaces isn’t peace. It’s grief. It ’s exhaustion. It’s the sadness of how long you’ve been surviving. This doesn’t mean stop. It means you’re listening.   Regulation is a relationship, not a technique Breathwork, meditation, and grounding are tools. Helpful ones. But regulation isn’t something you do once. It’s something you build a relationship with. It sounds like: “I notice when I’m overwhelmed.” “I stop before collapse.” “I don’t shame my reactions.” “I choose softness without earning it.” Your nervous system learns safety through how you treat yourself in moments of stress—not how well you perform healing practices.   The truth that changes everything Here it is, the truth nobody teaches clearly enough, "You don’t need to become someone new to heal. You need to create safety for who you already are." Your nervous system has been protecting you with the tools it had at the time. Now, it’s learning new ones. Slowly. Patiently. Without force. And that, too, is healing. Author’s note Healing is not about fixing what’s “wrong” with you, it’s about honoring what kept you alive and teaching your body that it no longer has to carry the weight alone. There is wisdom in your responses, even the ones you want to erase.   Follow me on Facebook , Instagram , and LinkedIn , for more info! Read more from Stacey Lynelle Stacey Lynelle, Serial Entrepre neu r, Spiritual Coach Stacey Lynelle is an author, empowerment coach, and spiritual mentor, podcast host, dedicated to guiding others through healing and transformation. After her own abusive childhood, and narcissitic family upbringing, she has created strategies to help individuals with her teachings, public speakings -Through her Fix Your Crown series and soulful writings, and The Empowerment Chronicles I, II, III, She has dedicated her life to encouraging individuals to reconnect with their divine essence, release generational wounds, and rise into their highest potential.

Written by Joshua Bennett-Johnson, Licensed Counselor & Owner of JBJ Counseling For nearly 14 years, I've helped individuals navigate the complex landscape of addiction in order to achieve recovery. Nicknamed "The Casual Counselor", my approach is unconventional but undeniably effective. The entire model of Western Medicine is built upon a platform of medicating the hurt, stabilizing the symptoms, and eliminating the pain that persons who abuse drugs and alcohol are experiencing. In essence, it’s what they’re already doing for themselves, just under the supervision of an MD, a psychiatrist, a program, an “expert”. And, by and large, it’s a very effective model. It works. Though it doesn’t create as much euphoria and bliss as substances like cocaine or alcohol, psychotropic medication essentially creates the same “positive outcome”, it stabilizes the individual’s symptoms, in the hopes of creating a set of guardrails so that the user can get to work rebuilding their lives in a healthier manner. I’m not here to bash psychotropic medications. As a former user myself, in my early days of recovery, I can honestly say that they helped to improve, and maybe even save my life for a while at least. I started taking an SSRI after a particularly powerful depressive episode. One in which I was having difficulty, namely, finding it basically impossible to do the very basics of self-care on a subsistence level. I couldn’t get out of bed. I couldn’t shower. I couldn’t eat. I couldn’t make it to my night classes at the community college I was attending. I wasn’t talking to anyone. I was about 2 years sober at this juncture. So, I opted for the SSRI. The anti-depressant. And though my mood was still somewhere tangled up in blue, I noticed positive physiological effects on my level of energy within a matter of days. Effects that would continue to improve in the weeks that followed my introduction to the medication. Though still down in the dumps, I had more “oomph”. More “get-up-and-go”. More resilience. I was up and out of bed. Showering. Eating. Back at my desk at school. I was even going to the gym again. That little blue tablet was a game-changer. At least, it was for a while. After a few months, the positive effects of the boost it provided me started to plateau. Even waned to some degree. I spoke with my prescriber, and he did what any other provider would do. He increased my dose. Within a couple of weeks, I was humming again. No low-lows, and functioning on a level where I could get shit done, all while maintaining my recovery and sobriety. At least, for a while. Because a few months later, it happened again. The plateau. The diminishing returns on the boost to my CNS. Back to the shrink, and pre-authorized for an increase in my daily dose, back on track. Back on track until the pattern started to emerge within my awareness, this medication, as effective as it was in helping to stabilize and improve upon my symptoms of depression, had a shelf life. And, eventually, over the course of maybe a year or two, I had reached the maximum dosage of that particular anti-depressant. I had maxed out. And when the inevitable plateau and flatline occurred, my prescriber presented me with an option. Since I had maxed out on that particular drug, he couldn’t raise my dose, but what he could do was add another medication to the mix. Something to bolster the positive effects of how the medication had been helping me to live. An amplifier of sorts. Knowing what I know about drugs, I’m no dummy after all, I had my reservations. The short version of the story is this, anytime a person ingests two drugs, whatever they are, they’ve just created a “new drug”, and the way that those two drugs are going to affect a person’s brain chemistry is entirely a mystery. There’s only one way to find out, but often what people find out is that it’s not a happily-ever-after outcome. With psychotropics come side effects. Weight gain. Decreased libido. Increased triglycerides. Headaches. Nausea. Confusion. There’s plenty more, and many of them are much more severe than just a dry mouth. It’s something that MDs and other prescribers don’t discuss with patients or clients at the outset of prescribing these drugs. What they also don’t discuss is how difficult it can be to stop using them, should you decide you want to come off of them. Why? Though it’s just speculation, prescribing psych meds keeps customers coming back. Sometimes, even creating customers for life, and keeping the business of Big Pharma pumping. Do these medications help people? Sure. In many cases they do. But that’s not the story every time & all the time. Sometimes the side effects from these powerful compounds can be incredibly serious and incredibly dangerous. There are many cases of people taking what were purported to be relatively benign medications by their care providers that sent them into psychotic episodes, prompted seizures, or, in the worst case scenario, created the tipping point that compelled an individual to commit suicide. The withdrawal symptoms that users experience, and the post-acute withdrawal symptoms, can be on-par with popular and more pleasurable “illicit drugs”, and sometimes even more so, more acute and lasting longer, sometimes longer than a year or more, even when the user goes through a long, slow and rigorous titration, weaning themselves from a high dose to a tiny one over the course of a long period of time. Many people experience symptoms so severe that they just say, “fuck it”, and continue taking the medication, or a cocktail of medications they’ve been prescribed. It’s not a very feel-good story, despite the fact that it can get people up and running in their recovery. I have clients who might not have survived if not for certain medications in the early stages of recovery. Most importantly, though, the overarching point of this article is this: The elimination of pain does not equal healing. It’s a “band-aid on a bullet wound”. It works to an effective degree to help people feel “normal” and “functional”, but without the understanding that the positive effects have a finite efficacy to them, and without knowing that, “sure, an SSRI can get rid of the low-lows of depression, or the high-highs of anxiety”, but at the cost of putting someone’s connection to their emotional state into a flatline. No highs. No lows. No belly laughs. No tears. Just a disconnection from the richness of feeling. Feeling. Feeling is how we heal. It’s not the elimination of pain that helps people heal for real, it helps them “get better” for a period of time, but at a cost. The price is high. We pay for it by covering up what we were covering up before we ever walked into that doctor’s office for help with our symptoms. It’s a replacement, just with less abuse potential. Nothing is free in this life, and that’s the price you pay should you get stuck on psychotropics. Side effects notwithstanding, we pay for it by feeling disconnected from our feelings, ourselves, others, and the world in general. We become stabilized by being anesthetized. Most people opt not to heal for real. For what that costs us is the requirement to sit and feel. We feel pain, anguish, guilt, shame, unmet needs, all of the awful and desperate moves we made to maintain our habit of trying to relieve our pain. We need to confront the pain. We need to feel it, hold it, face it, allow space for it, and it’s hard fucking work. I totally get why so many people say, “Screw it, just give me the pills.” The past of least resistance is often the more enticing one when we have a powerful sensitivity to pain. But just eliminating the pain doesn’t heal us. And the work of healing? It’s not fun. It’s not breezy work, and it’s truly a lifetime journey. The first days are the hardest days of all. But should we commit to “facing out demons”, feeling to heal, and getting it out of ourselves. Sharing it. Creating something from it. Shouting it from the rooftops. Ascending to the top of the mountain’s peak. Do you know what’s waiting on the other side of that kind of work? Freedom. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Joshua Bennett-Johnson Joshua Bennett-Johnson, Licensed Counselor & Owner of JBJ Counseling After working for 7 years in an amazing clinic, I launched into private practice in 2018. I love my job. I can say that without reservation. Watching people rebuild their lives is something that is worth more than any dollar amount.

Written by Mann Patel (Mxnn), Serial Entrepreneur Mann Patel | Mxnn is a creative entrepreneur exploring the intersection of creativity, technology, and modern business. His writing is informed by building interactive products, creative systems, and unconventional approaches to digital expression. If you are searching “how to get your first client for web design”, “how to get first design client”, or “how to get clients as a creative agency,” you are in the phase where momentum matters more than perfection. Your first client is rarely won by the most talented person. It is won by the person who looks the least risky to hire. This article is a straight playbook for landing that first yes. Why the first client feel impossible When you have no case studies, clients assume you have no proof. They are not judging your creativity, they are judging the chance of a headache. Your job is to remove uncertainty fast with clarity, proof, and a simple path to start. Related: How To Get Web Design Clients: 7 Expert Tips 1. Pick one niche You do not need a lifelong niche. You need a first win. Choose one market where you can speak the language such as restaurants, gyms, dentists, real estate, coaches, creators, ecom brands. The moment you look like a specialist, you feel safer to hire. 2. Sell one outcome, not “design” Clients do not wake up wanting “a redesign.” They want more leads, more bookings, higher trust, or a brand that finally looks like it charges what it charges. Your offer should be one sentence that ends in a result. 3. Build a starter offer Your first client is not the time to sell a 12-week universe. Create one starter offer that is easy to say yes to: A brand refresh sprint A conversion audit + quick fixes A launch kit A content and creative bundle A 7-day “clean up what’s broken” package Keep it tight. Clear deliverables. Clear timeline. Clear price. 4. Create proof fast (without lying) You do not need 20 clients. You need evidence you can deliver. Make 2-3 spec makeovers for real businesses: Improve their positioning Redo a landing concept Redo an ad concept Redo a brand direction Then write a short breakdown of what changed and why it matters. You are not doing free work for them. You are building proof for yourself. 5. Make a simple one-page pitch Your “presence” should answer three things in 10 seconds: Who you help What you deliver How to start Add 2-3 examples. Add a clear CTA. That is it. If you want a reference point for premium execution and how I present work, you can see mine at my website. 6. Start with warm intros Your first client usually comes from proximity, not virality. Message people you already know and keep it direct: “I run a creative agency for X.” “If you know anyone who needs X right now, connect us.” One strong intro can beat 100 cold messages. 7. Send 30 smart cold messages Cold outreach works when it does not read like outreach. Structure: One genuine compliment One specific observation One clear suggestion One simple question Do not write paragraphs. The goal is a reply, not a biography. Related: A Guide to Cold Emailing Related: Cold Outreach for Agencies: Strategies That Deliver Results 8. Use a paid audit to filter serious buyers Free audits attract free energy. Sell a small paid audit instead: Brand clarity audit Conversion audit Content teardown Launch plan Then apply the audit fee toward the full project if they move forward. This positions you as a professional, not a desperate option. 9. Post proof, not motivation Pick one platform where your buyers live and post evidence: Before and after Mini case studies Mistakes you fixed Decisions you made and why You do not need “content.” You need credibility. 10. Partner with people who already have clients This is the fastest shortcut to your first deal. Partner with: devs photographers copywriters video editors media buyers agencies that do not offer your specialty Make it easy. Offer a referral fee, define a clear scope, and ensure a clean handoff. 11. Follow up properly Most agencies lose because they send one message and disappear. Follow up 3-5 times over 2-3 weeks, each time adding something useful. Never “just checking in.” Send an insight, a quick suggestion, or a relevant example. Related: The Ultimate Guide On How To Write A Follow-Up Email 12. Close with two options When they show interest, do not overcomplicate it. Give them: Option A: smaller, faster, cheaper Option B: bigger, deeper, premium Clear timeline. Clear deliverables. Clear payment terms. Then ask one simple question: “Do you want to start this week or next week?” Call to action If you want your first client faster, do this today. Pick one niche. Write one starter offer. Build two spec makeovers. Send 10 smart messages. That is enough to create momentum. And if you want to see the level I built at, my work lives here . Follow me on Instagram , and visit my LinkedIn for more info! Read more from Mann Patel (Mxnn) Mann Patel (Mxnn), Serial Entrepreneur Mann Patel | Mxnn is the Founder and CEO of MxnnCreates, a high-end digital studio behind immersive, interactive brand experiences. He is also the founder of Sylzo, creator of ACI (Artificial Creativity Intelligence), and serves as CTO at Orphiqe. His work sits at the intersection of creativity, AI, and modern business, focused on building systems that make originality measurable and scalable. In his writing, he covers creative intelligence, digital innovation, and the shifting economics of attention

Written by Lord Milan Oiseau, Superhero Coach Lord Milan is best known for his resilient story and Superhero training program. He is the founder of the DAY1 Mindset, a transformational framework, the author of D.R.O.P.S. for Quantum Leapers, and the host of My Life at a Weird Angle podcast. We’ve entered a version of business where storytelling and personal branding go hand in hand. Perhaps it has always been that way, but today, being seen as a premium asset by potential clients or partners has everything to do with access. In a world that demands we be “always on,” the most radical move you can make for your success is to stop being so available. When I think about the modern entrepreneur, I see a constant struggle between visibility and accessibility. We are told to share our stories, to be transparent, to build trust. But somewhere along the way, we confused being seen with being reachable. How accessible are you as a person? Can anyone get a hold of you at any time? If you constantly make yourself available to the digital noise, you aren’t building a brand, you’re sabotaging your success. There has to be a certain amount of exclusivity when it comes to personal access. Something I learned from my mentor years ago has stayed with me ever since. It’s not lonely at the top, we’re just more choosy. The scarcity principle: Why scarcity creates value In economics and psychology, we value what is difficult to obtain. If a partner or client can reach you instantly via a DM at 11:00 PM, the perceived “weight” of your advice drops. Exclusivity creates a “prestige buffer.” When you are everywhere and available to everyone, you inadvertently signal that your time, and by extension, your expertise, is a commodity rather than a premium asset. If you really want to be the best version of yourself in the new year, you must be more choosy with whom you let near you. High-level strategy requires cognitive space, and if your gates are always open, you are constantly reacting to others’ agendas rather than refining your own. Beyond the screen: Navigating a world of strangers Most people in our lives today are strangers. We interact with “connections” on the internet that we will most likely never meet in real life. Yet, we often give these digital strangers the same level of access as our inner circle. Taking ownership of your “economy of access” means realizing that your personal “secrets,” your deep insights, your energy, and your private time, are not for public consumption. Storytelling is the bridge that builds the brand, but access is the gate that protects the legacy. From availability to essentiality: The identity of a leader Taking ownership of your access makes leadership so much easier. When you curate who gets near you, you aren’t just protecting your time, you are signalling quality. Clients want to be part of an exclusive group of people who “made the cut.” We are most equipped to help the person we used to be, but we can only do that if we protect our energy enough to remain in a position of strength. If the goal is to be the “best version” of yourself, you must stop letting the “public” skip the line directly into your “inner circle.” Your 5-step action plan to intentional access Based on the philosophy of the economy of access, here are five key strategies to implement for the new year: Audit your access: Review your communication channels. Cut the ones that allow for low-value interruptions and no longer serve the mission. Establish a prestige buffer: Set firm boundaries on when and how you are reachable. Move from being “on call” to being “by appointment.” Curate your counsel: Be intentionally choosy about who you let into your inner circle. Find mentors and peers who value scarcity as much as you do. Separate brand from person: Tell the story, the brand, to the public, but keep the access, the person, for the few who have earned it. Reset before you react: Before responding to the next “urgent” DM, take a strategic pause. Is this person in your inner circle, or are they a stranger skipping the line? Ready to stop being a commodity and start being essential? Then start raising your bar. Being choosy isn’t about being antisocial, it’s about being an intentional steward of your own greatness. Follow me on Facebook , LinkedIn , and visit my website for more info! Read more from Lord Milan Oiseau Lord Milan Oiseau, Superhero Coach Born to nobility, Lord Milan Oiseau's life took an unexpected turn, yet it was in the crucible of adversity that his true strength emerged. Confined to a wheelchair, he refused to be defined by his limitations. Instead, he ignited a movement, founding the DAY1 mindset, a philosophy of relentless forward momentum. But his vision extended beyond personal triumph. He embarked on a grand mission: to empower 5 million individuals, transforming them into "superheroes" capable of overcoming any obstacle. A poet, entrepreneur, and a force of unyielding will, Lord Oiseau's narrative is a testament to the extraordinary potential within us all.

Written by Kristy "Ceilidh" Suler, Special Guest Writer and Executive Contributor Many relationship conflicts aren’t really about the topic being argued. They’re about the emotional experience underneath it. Feeling dismissed, misunderstood, or unseen often hurts more than the disagreement itself. When people feel heard, tension softens and connection returns, even if the issue isn’t fully resolved. Why arguments escalate so quickly Most disagreements follow the same pattern. One person shares a concern. The other hears criticism. Defenses go up. Explanations, justifications, or counterpoints rush in. Before long, both people are talking, but no one feels heard. At that point, the nervous system is no longer focused on problem-solving. It’s focused on self-protection. When we feel emotionally unsafe, being right can start to feel like the only way to regain control or dignity in the conversation. What people are really asking for Underneath most complaints is a simple request: “Do you understand me?” “Does what I feel matter to you?” “Am I alone in this?” Feeling heard doesn’t mean agreement. It means the other person can reflect back what they’re experiencing without minimizing, correcting, or fixing it. That moment of recognition often calms the emotional charge enough for real dialogue to begin. The difference between listening and waiting to speak Many people believe they are listening when they’re actually preparing a response. True listening requires a pause, mentally and emotionally, where the goal shifts from defending a position to understanding a perspective. Communication happens on many levels beyond words. As Jaiya  reminds us in her book Your Blueprint for Pleasure, “Communication is so much more than our words. We are reading body language, facial expression, and vocal tone.” There’s also an energetic layer, something we register instinctively, even when nothing is said. One simple practice you can try right away is reflecting back on what you heard before responding.  For example, “It sounds like you felt overwhelmed when that happened.” “You’re saying this mattered more to you than I realized.” From there, sharing your own experience using “I” statements can help keep the conversation grounded rather than accusatory. For instance, “I didn’t realize how strongly this affected you.” “I felt defensive at first, but I want to understand this better.” This doesn’t concede the argument. It communicates presence. And presence builds trust. These moments of presence and accountability are foundational to   healthy relationship repair . Curiosity softens conflict Defensiveness tends to close conversations. Curiosity opens them. When you replace “That’s not what I meant” with “Can you help me understand how that landed for you?” the entire tone changes. Curiosity signals safety. It tells the other person you’re more interested in connection than control. From that place, solutions become collaborative rather than combative. Small shifts that change everything You don’t need perfect communication skills to improve your relationships. Small, consistent choices matter more than polished techniques. Simple shifts that make a difference include: slowing down not interrupting checking for understanding naming emotions as you hear them Each of these sends the same message, “You matter to me.” Over time, these moments accumulate. Conversations feel less charged. Repair happens faster. Trust deepens. Strong relationships aren’t built on winning Being right may feel satisfying in the moment, but feeling understood is what builds connection. Relationships grow safer when individuals choose empathy over ego and understanding over victory. When people feel heard, they’re more willing to listen in return. That’s where real connection lives, not in flawless communication, but in the ongoing effort to meet each other with care. Over time, these moments of understanding don’t just change how conversations sound, they change how relationships feel, often at a nervous-system and somatic level. Final thoughts Conflict is inevitable. Disconnection doesn’t have to be. When you focus less on proving a point and more on understanding the person in front of you, relationships naturally become more resilient, supportive, and real. When people feel heard consistently, the shift isn’t only emotional or mental. It’s often felt in the body as more ease, more openness, and a greater sense of safety in connection. If this resonates If you want to deepen communication and emotional safety in your relationships, I offer 1:1 relationship coaching focused on practical, embodied skills that help people feel seen, heard, and connected. If this resonates, you can explore more of my work and find links to my website and offerings through my Brainz Magazine author profile. At its core, this work is about creating the kind of safety where understanding can actually take root. Being heard isn’t just communication, it’s medicine. Follow me on Facebook , Instagram , and visit my website  for more info! Read more from Kristy "Ceilidh" Suler Kristy "Ceilidh" Suler , Special Guest Writer and Executive Contributor Kristy "Ceilidh" Suler is the founder of Heartgasm Coaching and a Sex, Relationship & Birthing Coach trained through Somatica®, Dancing for Birth™, and Orgasmic Birth, with an academic background in psychology, sociology, and peace studies. She offers 1:1 coaching for individuals, couples, and polycules, weaving trauma-informed intimacy, energy work, and sound healing into pleasure-centered transformation. Ceilidh is also the author of the forthcoming book Heartgasms: Sacred Sex, Prophetic Dreams, & the Frequency of Love. Her vision is a world where pleasure, love, and birth are reclaimed as ecstatic expressions of embodied sovereignty and a collective movement toward peace on Earth.

Written by Anne Anyia, Registered Nutritionist & Certified Health Coach Anne Anyia is a Global SuperMind Award winner, Registered Nutritionist, and Certified Health Coach. As the founder of Awesco Nutrition in London, she supports clients in transforming their weight, health, and lifestyle through nutrition, coaching, fitness, and gut health. Her mission is to help people build a healthier relationship with food. Bloating is a common digestive complaint that many people experience at some point, yet it is often misunderstood. That uncomfortable feeling of fullness, tightness, or swelling in the abdomen can affect how we feel in our bodies and our day-to-day comfort. While occasional bloating is usually harmless, frequent or persistent bloating may indicate that digestion or gut health needs support. The good news is that bloating can often be improved with simple, natural strategies. By understanding what causes bloating and making minor adjustments to diet and lifestyle, many people find significant relief. This article explores what bloating is, common triggers, and seven effective ways to reduce bloating naturally. What is bloating? Bloating refers to the feeling of increased pressure or fullness in the abdomen and may occur with or without visible swelling. It is most often temporary and can be caused by air becoming stuck around your abdomen, excess gas, fluid retention, or slowed digestion. Although bloating itself is not a medical condition, recognizing it as a symptom can offer valuable insights into your digestive health and guide you toward better management.  What causes bloating? Eating too quickly and swallowing excess air. When you eat too quickly, you tend to swallow more air. This excess air enters the digestive tract and can accumulate in the stomach and intestines, leading to pressure, fullness, and visible bloating. Difficulty digesting certain foods can lead to bloating because those foods are not fully broken down as they move through the digestive system. This can trigger several processes that increase gas, pressure, and abdominal discomfort. Imbalances in gut bacteria – often referred to as gut dysbiosis can cause bloating by disrupting normal digestion and gas regulation. Gut bacteria play a central role in how food is digested and how much gas is produced. When this balance is disrupted, bloating becomes more likely – even with foods that were previously well tolerated. Constipation or irregular bowel movements can cause bloating because they disrupt the normal movement of waste and gas through the digestive tract. Hormonal changes, particularly in women, can cause bloating because key hormones influence fluid balance, gut motility, and digestive sensitivity. These effects are most noticeable around the menstrual cycle, but can also occur during pregnancy, perimenopause, and menopause. Stress can cause bloating because it directly affects how the digestive system functions through the gut-brain connection. When the body is under stress, digestion becomes a lower priority, which can lead to gas, discomfort, and abdominal swelling. Common mistakes that make bloating worse Many people try to manage bloating by cutting out entire food groups or turning to supplements too quickly. While these strategies may seem helpful, they can often worsen symptoms if the underlying causes – such as stress, poor meal timings, or insufficient hydration – are not addressed first. 7 tips on how to reduce bloating naturally 1. Slow down at mealtimes Rushing meals can lead to swallowing excess air and insufficient chewing, both of which can contribute to bloating. Digestion begins in the mouth. Taking time to eat allows digestion to start correctly and can significantly reduce discomfort. Eating quickly can blunt the normal digestive response, including the release of stomach acid and digestive enzymes. When food is not adequately broken down, it moves more slowly through the gut, contributing to bloating and discomfort. Taking your time to eat can create a more relaxed mealtime, helping you feel more in control and reducing bloating discomfort. 2. Understanding your food triggers Some people are sensitive to certain carbohydrates (often referred to as FODMAPs) that ferment in the gut, producing gas and causing bloating. These carbohydrates draw water into the gut and are rapidly fermented, increasing both fluid and gas in the intestines. Identifying personal triggers and supporting digestion through balanced eating habits, rather than strict diets, can lead to more sustainable relief and a sense of control. 3. Build a healthy gut A healthy balance of gut bacteria supports digestion and helps regulate gas production. An imbalance can make the intestinal lining more sensitive to normal levels of gas. As a result, even small amounts of gas may cause noticeable bloating, discomfort, or pain. Supporting gut health through diet, lifestyle, and personalised nutrition can help restore balance. Eating a varied diet that includes fibre-rich foods and fermented foods, where tolerated, can help maintain gut balance.  4. Gradually increase fibre intake Fibre is essential for digestive health. Gut bacteria ferment it. When intake increases suddenly, it can overwhelm the gut. Bacteria ferment more fibre than the gut can comfortably handle, producing excess gas that leads to bloating. Introducing fibre slowly allows the digestive system time to adapt, improves regularity, and reduces gas buildup and the risk of discomfort. 5. Prioritise hydration Adequate fluid intake helps keep digestion moving, supports regular bowel movements, and maintains fluid balance in the body. Fibre absorbs water as it moves through the gut. Adequate hydration allows fibre to work effectively, improving regularity and reducing abdominal pressure. Without enough fluid, fibre can slow digestion and worsen bloating. When hydration is inadequate, bloating is more likely to occur.  Drinking water consistently throughout the day is more effective than consuming large amounts at once. It keeps digestion moving, supports fibre function, reduces fluid retention, and lowers the risk of bloating. 6. Calm your mind It is essential to manage stress. The gut and brain are closely connected, meaning stress can directly affect digestion. Stress activates the body’s “fight or flight” response. Blood flow and energy are redirected away from digestion, slowing the movement of food through the gut. Slower transit allows gas to build up, increasing bloating.  When stressed, the body may produce less stomach acid and fewer digestive enzymes. This makes digestion less efficient, allowing partially digested food to reach the intestines where it is fermented by gut bacteria, producing gas which can further increase bloating. Managing stress through gentle movement, breathing, and sleep can support your emotional health and help ease digestion, making you feel cared for and motivated. 7. Support regularity and prevent constipation Irregular bowel habits can lead to trapped gas and bloating. When stool moves slowly or becomes hard, gas produced during digestion cannot pass through the gut efficiently. Slower movement through the digestive tract allows gas and waste to build up rather than being eliminated regularly. This gas becomes trapped behind stool, increasing abdominal pressure and causing bloating. Regular bowel movements help keep both waste and gas moving smoothly through the digestive system. Supporting regularity through adequate fibre, hydration, movement, and consistent eating patterns is key to reducing constipation-related bloating.  Knowing when to get professional advice If bloating is persistent, painful, or accompanied by changes in bowel habits, unexplained weight changes, or fatigue, it may be essential to seek professional advice. Ongoing symptoms should always be investigated to rule out underlying conditions. Bringing it all together Bloating is common, but frequent discomfort should not be accepted as usual. With a better understanding of digestive health and a few simple life adjustments, many people can reduce bloating naturally and feel more comfortable day to day. Listening to the body and taking a personalised approach remains key to long-term digestive wellbeing. If bloating is frequent, personalised nutrition support can help identify underlying digestive triggers. If you are interested in one-to-one guidance, you can book a nutrition coaching call  for tailored support. Follow me on Facebook , Instagram , LinkedIn , and visit my website  for more info! Read more from Anne Anyia Anne Anyia, Registered Nutritionist & Certified Health Coach Anne Anyia is a Global Supermind Award winner, Registered Nutritionist, and Certified Health Coach. As the founder of Awesco Nutrition in London, she supports clients in transforming their weight, health, and lifestyle through nutrition, coaching, fitness, and gut health. Her mission is to change the way people relate to food and help them break free from the cycle of yo-yo dieting. She guides individuals to shift their focus from eating for weight to eating for health – empowering them to become the best version of themselves and feel confident in their own skin. References: British Dietetic Association (2021). Food facts: bloating. Gibson, P.R. and Shepherd, S.J. (2010) Journal of Gastroenterology and Hepatology. Harvard Health Publishing (2023). Gas, bloating, and belching. NHS (2024) Bloating. Rao, S.S.C. et al. (2014). Gastroenterology Clinics of North America.

Written by Ada Garza, The Transition Alchemist Ada Garza is the founder of Love.Alchemy.Life , guiding individuals and corporate leaders through life transitions using emotional alchemy, breathwork, and energy healing. She helps transmute emotional chaos into clarity, enabling clients to embody resilience, reconnect with their soul, and lead with presence and purpose. Your body knows. Even when your mind keeps telling you, “I’m fine,” your nervous system is holding onto what you’ve been pretending to release all year. The unfinished conversations. The patterns you swore you’d break. The chapters you said were closed but never actually sealed. Your nervous system doesn’t lie. It keeps score. And it won’t relax until you do the work of genuinely letting go. What most people miss about year-end reflection is this: it’s not about positive thinking or gratitude practices. It’s about helping your nervous system finally downregulate from holding what’s no longer yours to carry. When we don’t consciously release, our nervous system stays locked in a low-grade vigilance, still protecting us from a situation that no longer exists, still braced against an ending we never actually finished. The end of the year isn’t just a calendar marker. It’s an opportunity to help your nervous system complete what it’s been holding, integrate what it’s learned, and prepare for the next cycle from a place of genuine safety and clarity. Letting go: What your nervous system actually needs Letting go is rarely easy, not because we’re weak, but because our nervous systems are designed to hold on. Attachment, even to pain, feels safer than the unknown. Your nervous system would rather know what it’s protecting against than face the vulnerability of release. But conscious endings are vital. They send a signal to your nervous system: this chapter is complete. We are safe to move forward. We don’t need to keep protecting against this anymore. Sometimes, this signal needs to be tangible. It needs to be something your body can feel shifting. For me, this year came in the form of finally signing my divorce paperwork, a process that had lingered for almost three years. Not being in a rush to sign the divorce papers wasn’t about emotional closure. I had already mentally moved on. But my nervous system hadn’t received the signal that this door was officially closed. Some part of me was still in a state of unfinished business, still expending energy on a situation that no longer existed. When my ex-husband reached out in October, I moved immediately. I signed the papers, and he submitted them. And here’s what happened: my nervous system exhaled. That’s not a metaphor. Your body literally changes state when you complete something your nervous system has been holding as “unresolved.” Your baseline activation drops. Your breathing becomes fuller. The tension you didn’t even realize you were carrying releases. This is integration at the level of the nervous system. Not thinking about the past differently, but actually allowing your body to receive the signal: it’s done. We can rest now. The three stages of year-end release: Feel, transform, embody As your year winds toward completion, your nervous system needs three things to genuinely let go and prepare for what comes next. Feel: What are you actually holding? Before you can release anything, your nervous system needs permission, actually, to feel what it’s been carrying. You don’t need to intellectualize it. You do not need to analyze it. You need to feel it. Most of us skip this step. We go straight to “I’m moving forward” without letting our bodies acknowledge what we’re leaving behind. The rush to move forward is why so many year-end reflections don’t actually create change. Your nervous system never got the signal that something shifted, because you never let it feel the weight of what you were carrying in the first place. During the final two weeks of this year, I did something unconventional. I let myself feel the full heaviness of 2025, not through journaling or therapy, though those help, but through physical clearing. I deep-cleaned every room in my house, the closets, the fridge, the freezer. I sorted through finances. I scheduled doctor appointments I’d been avoiding. I attended to my car, as it needed some updates. These weren’t just practical tasks, they were acts of somatic processing. Here’s the nervous system science: when your body moves through physical space, when you touch things and decide what stays and what goes, when you organize and release, your nervous system is actually processing at a cellular level. You’re not just thinking about what to keep, you’re embodying the choice. Your nervous system learns through movement and action far more effectively than through thought alone. Transform: Integration turns experience into wisdom Once your nervous system has felt what it’s been holding, transformation happens, but not how you think. Transformation isn’t about becoming someone new. It’s about your nervous system finally integrating experiences so they stop controlling you. Integration is the difference between “I failed at that,” which stays locked in your body as shame, hypervigilance, and protective bracing, and “I learned from that,” which is stored as wisdom, accessible and grounded. When you genuinely integrate, your nervous system releases the protective armor it built around those experiences. It doesn’t need to keep you hypervigilant against that particular threat anymore because the lesson has been incorporated. This year, I took stock of everything: what worked, what didn’t, where I grew, where I stumbled. Not from a place of self-criticism, but from genuine curiosity. What did my nervous system learn that will serve me in the next cycle? The divorce paperwork completion taught me that small completions create significant nervous system shifts. That honoring unfinished business, even when it feels minor, signals safety to your body. Launching Love.Alchemy.Life while working full-time taught me about my capacity and also about my limits. About when to push and when to rest, not because someone told me to, but because my nervous system showed me through exhaustion and dysregulation what I actually needed. Integration means your nervous system can now hold these lessons without the emotional charge. You remember them without reliving them. You carry the wisdom without the wound. Embody: Stepping into the next cycle unburdened The final stage isn’t about planning or goal-setting. It’s about your nervous system actually feeling what it’s like to step forward without the old baggage. This stage is where most people get stuck. They’ve reflected, they’ve set intentions, but they haven’t given their nervous system a felt experience of what it feels like to be free from what they were carrying. So the old patterns sneak back in because your nervous system never actually learned a new way to be. Embodiment requires ritual. It requires your body to know through experience, not just your mind to understand through thought. What most people misunderstand about endings and growth Myth 1: Letting go means forgetting Nervous system truth: letting go means your nervous system can access the memory without being controlled by it. You remember, but you’re no longer locked in protection mode around it. The memory is stored in your conscious mind, not your survival instincts. Myth 2: Reflection is about dwelling on mistakes Nervous system truth: reflection is about your nervous system extracting wisdom from experience. It’s the difference between reliving trauma, dysregulation, and integrating lessons, regulated understanding. True reflection transforms experience into guidance. Myth 3: Growth is linear Nervous system truth: growth is cyclical. Your nervous system naturally moves through phases of activation, integration, and rest. Every ending creates space for a new beginning. The cycles aren’t failures, they’re how your nervous system learns. Myth 4: You need to feel ready to move forward Nervous system truth: you don’t feel ready first and then move forward. You move forward with intention, and your nervous system becomes ready through the action. For me, completing the divorce paperwork didn’t happen because I felt ready. I felt ready because I completed it. Practical nervous system practices for letting go Acknowledge the past with your body, not just your mind: Don’t just think about what you’re grateful for or what you learned. Move through it. Walk through each room of your home. Touch objects. Physically release what no longer serves you. Your nervous system integrates through sensation and movement. Ritualize release in a way your nervous system understands: Write down what you want to release, but don’t just recycle the paper. Burn it safely, bury it, or shred it. The physical act of destruction signals to your nervous system: this is done, this is released, we are moving on. Your body needs to witness the ending. If you need to do a ritual multiple times, do it. This means there are multiple layers to the thing you are trying to let go of. Complete what your nervous system perceives as unfinished: That phone call you keep avoiding. That paperwork in a drawer. That conversation you never had. These aren’t small things. They’re keeping your nervous system in a state of unresolved tension. Even tiny completions create significant shifts. Align with what’s next through embodied intention: Don’t just write goals. Sit with them. Breathe with them. Let your nervous system feel what the next cycle will be like. What does safety feel like? What does forward momentum feel like? Let your body know before your mind tries to plan it. A somatic ritual to release 2025 and prepare for 2026 For your nervous system (Mental and emotional release) The Feeling Dump, 10 minutes: Set a timer. Write down everything, thoughts, beliefs, patterns, regrets, worries, that no longer serve you. Don’t edit. Don’t organize. Just dump what your nervous system has been carrying. Then safely burn, shred, or bury the paper. Why this works: your nervous system releases through acknowledgment and physical action. For your body (Physical release) Choose One Space to Deep Clean, 30 to 60 minutes: Pick a room, closet, drawer, or even just your car. Remove things you haven’t used or needed this year. As you touch each item, ask: does this serve my next cycle? When you release it, you’re signaling to your nervous system: I’m making space. I’m lightening the load. Why this works: movement through physical space equals nervous system processing at a cellular level. For your emotions (Somatic integration) The Feeling Practice (5 minutes, can repeat). Identify one lingering emotion from 2025: grief, anger, disappointment, or fear. Set a timer for 2 to 5 minutes. Let yourself feel it fully. Do not fix it. Do not suppress it. Just feel it. Breathe into it. Let your body express it however it needs to, through tears, movement, or sound, whatever your nervous system requires. When the timer ends, take three deep breaths and consciously release it. Why this works: Your nervous system completes emotions only when it is allowed to experience them fully. Suppressed emotions stay locked in your body. Felt emotions can be released. For your spirit (Nervous system recalibration) The Intention Embodiment (10 minutes). Sit in stillness, with a candle, music, or silence. Reflect on lessons learned. Then, instead of writing goals, sit with one or two clear intentions for 2026. But do not just think them, feel them. What does this intention feel like in your body? How does your nervous system respond? Can you feel the shift toward safety, toward possibility? Journal or sit with whatever emerges. Why this works: Your nervous system learns through embodied experience. When you can actually feel the shift toward your next cycle, your body knows how to move toward it. Timing wisdom Complete this ritual before New Year’s Eve. Give yourself the final days of 2025 to truly rest in a state of clarity and integration. Your nervous system needs a reset. Your body needs to know we are entering 2026 unburdened. 2026 is the Year of the Horse, symbolizing forward movement, vitality, and momentum. But horses do not gallop carrying yesterday’s baggage. Neither should you. Closing: The integration point The next cycle is not waiting for you to be perfect or fully healed. It is already here. By releasing what no longer serves us, by allowing our nervous systems to feel what we have been carrying, by taking action on unfinished business, and by giving our bodies a ritual to mark the shift, we prepare to enter the new year fully regulated, unburdened, and ready. Growth lives in the details, in the paperwork you finally sign, in the room you deep clean, in the emotion you let yourself feel, in the small completions that signal to your nervous system we are safe to move forward now. Your nervous system is ready. It has just been waiting for you to help it understand that the old cycle is truly complete. Ready to deepen your emotional and nervous system work as you move into 2026? My Emotional Alchemy program launches February 2026, a transformative journey designed specifically for people who are tired of being controlled by suppressed emotions and dysregulated nervous systems. You will learn to understand what each emotion is trying to communicate, how to connect with the emotion, and how to practice practical somatic exercises to release emotional patterns stored in your body for years, so you can finally step into genuine freedom and embodied resilience. If you are ready to move through your emotions instead of around them, let us work together. More information in the link below: EmotionalAlchemyProgram | L.A.L. Follow me on Facebook , and visit my Instagram more info! Read more from Ada Garza Ada Garza, The Transition Alchemist Ada Garza is a Transition Alchemist and founder of Love.Alchemy.Life , guiding individuals and leaders through major life transitions using nervous system healing, breathwork, and energy healing. Through her signature Alchemical Spiral method, she helps clients transform emotional suppression into embodied resilience, reconnect with their authentic selves, and navigate change with clarity and self-trust.