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.

Written by Natasha B. Russell Darby, Motivational Speaker A dynamic force in the entrepreneurial world, Natasha B. Russell Darby (NBR) is the Founder & CEO of NBR Global Solutions Inc. With a passion for empowering purpose-driven ventures, NBR Global Solutions offers coaching, speaking, training, and consulting services that equip entrepreneurs, businesses & non-profits with the tools they need to succeed. As the final pages of the 2025 calendar turn, the collective instinct is often to sprint toward the finish line. We are conditioned to “hustle” through December to “hit the ground running” in January. But true leadership, both of ourselves and our businesses, requires a different pace. It requires the Pause. 2025 has been a year of profound shifts. For many, it was defined by economic volatility, rapid technological integration, and the personal weight of navigating an ever-changing world. If you feel exhausted, you are not alone. But within that exhaustion lies the data for your future success. Part I: The 2025 audit, finding the gold in the grit Before we look forward, we must look back. An audit is not just about spreadsheets, it is about intentional awareness. 1. Celebrate the wins, even the quiet ones In a challenging year, we often overlook our victories because they did not look the way we expected. What did you move forward? Even if it did not reach the “end,” what progressed? The resilience factor: If your biggest win was simply staying the course during a storm, recognize that as a massive achievement in character building. 2. The anatomy of “failure” We often treat failure as a dead end, but in this audit, we treat it as research and development. Which projects did not land? Where did you overextend? The lesson: Every setback in 2025 carried a specific piece of information about your boundaries, your market, or your energy. What is that information telling you? 3. Take a moment to honour the journey Take an afternoon to literally sit with your accomplishments. Write them down. In the rush to be productive, we often starve ourselves of the dopamine of completion. Celebration is the fuel for the next climb. Part II: The 2026 reset, strategy meets soul Reflection without action is just a daydream. Once you have audited the past, it is time to architect the future. This is where we move from the Pause to the Reset. Step 1: The vision board, the “what” A vision board is not just a collage, it is a visual North Star. After a tough year, your 2026 vision should focus not just on what you want to do, but how you want to feel. Clarity over clutter: Choose images and words that represent your core values for the coming year. Visual anchoring: Place this where you will see it daily to keep your subconscious mind aligned with your conscious goals. Step 2: The strategic roadmap, the “how” Vision needs a vehicle. To turn your board into a reality, you need a roadmap that is both ambitious and sustainable. Reverse engineer: Start at December 31, 2026. What does success look like then? Now work backward to Q3, Q2, and finally, what you need to do in January. Resource allocation: Based on your 2025 audit, what do you need to stop doing to make room for your 2026 goals? The non-negotiables: Identify the three “big rocks” for the year. Everything else is secondary. The path forward 2025 may have tested your resolve, but it also sharpened your tools. By taking the time to pause and reflect, you are not slowing down, you are gaining the momentum necessary to make 2026 your most intentional year yet. The reset starts now. Your partner in success for 2026 Designing a roadmap is the first step, navigating the terrain is the next. As you move out of the reflection of 2025 and into the execution of 2026, you do not have to do it alone. The most successful leaders understand that an outside perspective is the ultimate shortcut to clarity and high performance. If you are ready to turn your 2026 vision board into a measurable reality, I am here to support you. Executive and leadership coaching: For the leader ready to sharpen their strategy, overcome blind spots, and lead with renewed purpose in a post-2025 world. Let us work one on one to ensure your strategic roadmap stays on track. Speaking engagements: Looking to inspire your team or organization? I deliver high energy, actionable keynotes and workshops on resilience, strategic planning, and the power of the Pause, Reflect, Reset framework. Let us make 2026 your year of breakthrough. Visit www.nbrglobalsolutions.com  or connect with me via LinkedIn  to book a discovery call or inquire about my 2026 speaking calendar. I look forward to working with you to turn your vision into a reality. Follow me on Facebook , Instagram , and visit my   website  for more info! Read more from Natasha B. Russell Darby Natasha B. Russell Darby, Motivational Speaker NBR is driven to transform lives and businesses through impactful leadership and strategic communication. With a passion for purpose-driven leadership, she empowers clients to lead with purpose, confidence, and clarity. NBR's expertise in communication, branding, and public relations enables her clients to achieve their business goals and unlock new opportunities. As a sought-after speaker and event host, she inspires audiences to reach their full potential, both personally and professionally. Dedicated to making a positive impact globally, Natasha actively volunteers her time in support of youth. Learn more at nbrboss.com .

Written by Shale Maulana, Liberation-Based Therapist and Coach Shale Maulana is a holistic mental health therapist who specializes in liberation-based healing. She integrates mindfulness, self-care, and cultural integrity to empower individuals and communities. She is passionate about fostering resilience and self-compassion in all her work. Many high-functioning people experience brief relief after therapy, retreats, or time away, only to feel anxiety or overwhelm return days or weeks later. This cycle isn’t a failure of effort or insight. It’s a nervous system pattern that requires a different kind of support. If relief doesn’t last, it doesn’t mean the work failed, it means the system needs more support for integration, not more intensity. Why high-functioners struggle when relief fades Sometimes after a vacation, a retreat, a powerful workshop, or an intensive therapy session, there’s a deep exhale. A feeling of finally being able to relax. The body settles into a parasympathetic state, rest, digestion, and repair, and it feels genuinely good. And then, often within days or weeks, the anxiety creeps back in. The depression returns. The overwhelm resurfaces. Before long, you find yourself already looking forward to the next opportunity to get away, reset, or breathe again. Emotionally, this can feel like a rollercoaster, the high intensity of a day-to-day life that doesn’t feel sustainable, and periodic experiences of relief that feel profound but don’t translate into everyday life for very long. This pattern shows up especially often in high-functioning people. One common way we adapt to trauma and pain is by over-functioning around it. There can be an unhealed part of us living alongside a strong capacity to perform and achieve, and we adapt by leaning into our strengths. That capacity can lead to great success, productivity, and external validation, sometimes even admiration. But it can also mask pain or injury that never truly had the chance to heal. From the outside, everything can look fine , even impressive. You got the job. The promotion. The partner. The family. The lifestyle. All the visible markers of “having it together.” Meanwhile, inside, there may still be parts of you holding unprocessed pain, stress, or trauma, parts that haven’t received the care, safety, and support they need. Over time, this pattern can quietly push someone toward burnout without them realizing it. What’s often missing isn’t insight or effort, but space for subtle experience, quiet, stillness, and nervous system settling. We can’t live at a level ten all the time, not with stress, and not even with pleasure. Nervous system balance requires experiences where we are settled, calm, and able to notice life at a much subtler level. The craving for intensity, moving from one demanding day to the next, from stress to stimulation, from one powerful experience to another, can actually distract from the pain underneath. It can look exciting, meaningful, or even spiritual on the surface. And yet, beneath it all, there may be a deeper ache for relief, care, and support that hasn’t been met. This is how many high-functioning people keep going and going, until they suddenly hit a wall they never saw coming. Not because they failed, but because they didn’t realize that a life built around cycles of intensity, even meaningful intensity, isn’t sustainable for the nervous system. What’s happening in the nervous system One of the most confusing parts of this cycle is that insight often comes faster than integration. You may understand what’s happening. You may have language for your patterns. You may even experience moments of genuine relief or expansion. But if the nervous system hasn’t learned how to regulate and return to baseline consistently, those shifts won’t hold. Trauma and chronic stress don’t live only in our thoughts. They live in the body .  And when survival patterns remain online, when the nervous system is still organized around vigilance, over-responsibility, or performance, it will naturally reassert those patterns once the temporary conditions of safety are removed. That’s why relief can feel real and profound in certain environments, on vacation, in retreat spaces, during intensive therapy, or inside immersive experiences. The nervous system finally gets a break from constant demand. But when you return to everyday life, emails, responsibilities, caregiving, and decision-making, the system defaults back to what it knows. Without ongoing regulation and integration, the body interprets “back to normal” as “back to threat,” even if nothing is overtly wrong. This is not a failure of willpower or awareness. It’s biology. And without space for quieter, subtler experiences, stillness, solitude, gentle presence, the nervous system never fully recalibrates. Oscillating between stress and stimulation keeps the system activated, even when some of that stimulation feels pleasurable or meaningful. Over time, this pattern erodes resilience. The assumptions that keep people stuck When relief doesn’t last, many people turn inward with judgment. They assume they should be past this by now. They tell themselves they know too much, have done too much work, or have too many tools for this to still be happening. They believe that because they’ve been competent, capable, or successful in other areas of life, they should naturally be able to figure this out on their own. This is where shame quietly enters the picture. The problem isn’t a lack of effort. It’s not that you’re doing it wrong. And it’s not that you’re broken. What’s often missing is the kind of support that helps the nervous system learn safety inside real life, not just during moments of escape or intensity. What creates lasting change instead of temporary relief This doesn’t mean retreats, vacations, or powerful experiences are bad or unnecessary. They can be meaningful, nourishing, and even transformative. But they can’t do the work alone. Lasting change comes from consistency, safety, and repetition, not intensity. It comes from how you meet yourself at the end of a hard day. How you respond to stress you know is coming. How you care for yourself while you’re in the middle of overwhelm, responsibility, and demand. It’s built through small moments of regulation woven into daily life. Pausing instead of pushing through. Settling the body before problem-solving. Creating moments of softness, ease, and attunement even when life is full. Big experiences can feel like buckets of restoration. But nervous systems also need teaspoons, small, frequent doses of care that teach the body it can downshift without escaping. When this happens, something fundamental changes. The nervous system becomes more fluid. More flexible. More resilient. You can mobilize when needed, meet challenges, responsibilities, and stress, and then return to calm without relying on substances, withdrawal, or constant stimulation to feel okay. A healthy nervous system isn’t one that never gets activated. It’s one that can reliably come back to baseline once activation is no longer necessary. Over time, these patterns become internalized. Regulation becomes more autonomic. Recovery happens within the flow of real life, not just outside of it. A different way to understand yourself If you’ve been craving intensity, relief, or escape, it doesn’t mean you’re reckless or avoidant. It may mean your system has been doing its best to cope with demands that exceeded its capacity for a long time. There is nothing defective about this. And there is another way forward, one that doesn’t require pushing harder, performing better, or chasing the next breakthrough just to feel okay. Where to begin If this resonates, start gently. Notice where relief shows up for you, and where it fades. Notice how you respond to stress, not just how you think about it. Notice whether your healing has been built around intensity or around safety. You don’t have to overhaul your life to begin shifting this pattern. But you may need support that helps you work with your nervous system, not against it. If you’re curious about what that kind of support looks like, explore my Anxiety Reset , a foundational experience designed to help you build regulation, safety, and nervous system flexibility in daily life. Relief doesn’t have to be temporary. And healing doesn’t have to feel like another performance. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Shale Maulana Shale Maulana, Liberation-Based Therapist and Coach Shale Maulana is a licensed therapist and holistic mental health coach specializing in mindfulness and liberation-based psychotherapy. With a background in clinical research and nearly a decade of work addressing health equity in underserved communities, she brings a unique, integrative perspective to healing. Drawing from her expertise in mindfulness, self-care, and cultural integrity, she empowers individuals to navigate challenges with resilience and compassion. Her work emphasizes the connection between mind, body, soul, and community, offering a comprehensive approach to wellness.

Brian M. Lissak is a psychotherapist, performance specialist, and innovator whose work bridges the real-world applications of applied neurology and psychophysiology. A talented clinician who also works with clients in dynamic, real-world settings, Brian’s practice spans the full spectrum of human experience, from mental health pathologies to peak performance. With a background in athletics and the military, as well as overcoming his own personal challenges, he brings a rare blend of discipline, intuition, and compassion to his work. Drawing from advanced training in applied neurology and physiology, as well as somatic therapies, Brian integrates the latest research and technology to help clients regulate, reconnect, and thrive. Brian M. Lissak, Neuro-Physio-PsychoTherapist Who Is Brian M. Lissak? At my core, I’m a very curious person. I’ve always loved learning, especially literature and history, and I’m particularly drawn to finding the connections between things. My mind naturally tries to place information into a larger system, to understand the context that gives things meaning. What excites me most is when that system updates, when new information forces a paradigm shift. In those moments, it feels like entering a new world. Over time, I’ve learned that this way of thinking isn’t just intellectually satisfying, it’s also highly functional. It helps me navigate reality more effectively. Although it may sound abstract, this orientation toward systems, meaning, and integration is actually the foundation of what eventually led me into psychotherapy and neurophysiology. What inspired you to work with both trauma healing and human performance? I don’t experience those as separate domains. To me, they’re fundamentally the same system placed in different contexts. Interestingly, I didn’t enter psychotherapy through a conventional route. I first became deeply involved in Tai Chi and spent a lot of time practicing in public parks. People passing by began asking if I could teach them. When I practiced alone, the movements were intuitive and largely subconscious. I wasn’t thinking about what I was doing. But when I taught others, something unexpected happened. Emotions, memories, and thoughts would arise for them, often quite spontaneously. Helping them stay with and navigate those experiences became part of the process, even though that hadn’t been my intention. That’s when something clicked for me. The same system that needs healing is the system that optimizes. Whether someone is recovering from trauma or trying to perform at a higher level, the work is about helping the whole person function more coherently . How does your background in athletics and the military shape your approach? In two primary ways. First, it instilled a deep respect for hard work. Whether someone is healing or optimizing, there is no shortcut around sustained effort. Second, it taught me that functionality trumps everything. If something sounds good in theory but doesn’t translate into real-world results, it’s not useful. This has strongly influenced how I work. I care far less about whether an idea is elegant on paper and far more about whether it actually helps someone function better in their life. What makes your approach different from traditional therapy? Broadly speaking, I think of it this way, traditional therapy works primarily with psychology, neurofeedback works with neurology, and biofeedback works with physiology. (There are, of course, other tools in my belt  besides these three - this is just to outline the concept). When I’m working with someone, I don’t want to limit the work to just their psyche. Human beings don’t function in isolated parts, we function as integrated systems. Healing, especially from trauma, is fundamentally about reintegration. The word “ integrate ” comes from the word integer, meaning a whole number. If someone is suffering, something within them has become fragmented, separated from the whole. The work is about restoring coherence. Sometimes that can happen through talk therapy alone. Often, it can’t. That’s where nervous system–based interventions like neurofeedback and biofeedback  become essential tools rather than add-ons. What do people often misunderstand about anxiety, depression, or ADHD? These conditions are often treated as separate, unrelated diagnoses. I tend to see them as different expressions of the same underlying nervous system dysregulation, which may explain why they’re so frequently co-occurring. For example, imagine a system with reduced activity in the frontal and prefrontal cortex (centers of cognition), combined with heightened activity in the amygdala (threat detection). The person feels stressed, struggles to sit still, and has difficulty focusing. Is that anxiety? Or ADHD? From my perspective, it’s both. If your nervous system believes you’re in danger, it makes perfect sense that you can’t calmly focus on homework or sit still. The system is prioritizing survival, not concentration. Working from that deeper level, rather than the symptoms at the surface, is what I am to do. How do you decide when someone is a good fit for your work? Most people who reach out to me do so for one of three reasons. First, they’ve tried other modalities and haven’t achieved the level of healing or optimization they’re seeking. Second, the integrative paradigm I work from resonates, they recognize that their challenges aren’t “just in their head.” Third, they’re drawn to a grounded, functional approach, which can be surprisingly rare in the mental health space. How do you help people move from surviving to thriving? It starts with understanding how someone conceptualizes their own challenge. From there, we begin making sustainable, incremental changes, psychologically, neurologically, physiologically, and relationally. The order of these interventions is highly individualized. People need to understand their own story, how they place themselves within it, and how their nervous system responds  to different stimuli. Over time, they develop both insight and tools that allow for genuine self-regulation and agency. How do clients experience change beyond symptom relief? In my framework, symptoms are always treated as signals rather than problems in themselves. We’re consistently looking for the deeper level from which those symptoms emerge. Clients who stay with this work begin to recognize their symptoms as meaningful information. That understanding, combined with practical tools we develop together, allows them to take real ownership of their process. That’s why I prefer the term client rather than patient. A client is an active participant, a patient is often positioned as a passive recipient. Agency is essential for lasting change. What role does ketamine-assisted psychotherapy play in your work? I work from what’s known as the Assisted Psychotherapy Model , which differs from the purely medical model focused solely on neurochemical effects. In this approach, ketamine   is a tool, not the treatment itself. It can help disrupt a person’s   default, fear-based state  and temporarily reduce cognitive control, which allows deeper, subconscious processes to emerge without the usual defensive structures. In that context, there’s often a natural movement toward healing and wholeness. Ketamine is one way to access this state, but not the only one. Certain neurofeedback protocols, breathwork, meditation, cold exposure, and physical challenge can produce similar effects. How do you work with high-achieving professionals? With high-performing individuals, CEOs, founders, leaders, the external context is rarely the issue. They’re already competent and successful. The work is about the remaining unmastered territory, internal blocks, outdated paradigms, and default reactive states . Often, we’re addressing the final few percentage points that separate competence from mastery. What is “state shifting,” and why does it matter? State shifting is the ability to consciously and efficiently move from one mode of being to another. For example, transitioning from a high-intensity workday into being present with your family requires more than intention. It requires self-awareness and the ability to regulate your nervous system without becoming authoritarian or suppressive toward yourself. In many ways, state shifting captures the essence of my work, learning how to be in charge of yourself in a way that is flexible, functional, and humane. Why does any of this matter? Because knowing how to be and work with yourself is an intrinsic part of every aspect of your life, and I believe that life is meaningful and important. Healing and high performance are not separate pursuits, they are expressions of the same underlying system operating with more or less coherence. When that system is dysregulated, people experience symptoms, blocks, and limitations. When it becomes more regulated and integrated, they gain access to clarity, resilience, and capacity. When individuals learn how to regulate their nervous system, shift states intentionally, and understand the deeper drivers of their behavior, meaningful change becomes possible, often faster and more sustainably than they expect. This applies whether someone is recovering from trauma, managing anxiety, or operating at a high level professionally. If you’re a high-achieving professional, or someone who has tried traditional approaches without lasting results, I welcome you to connect. Visit my website to learn more or schedule a consultation to explore how this integrative work could support your next stage of growth. Visit my website for more info! Read more from Brian M. Lissak

Written by Lorraine Kenlock, Holistic Psychotherapist Lorraine Kenlock is a Turks & Caicos-based psychotherapist specializing in trauma, ADHD, and mind-body nutrition. With advanced training in EMDR and somatic therapies, she helps clients across the Caribbean heal through culturally-attuned online and in-person sessions." At 28 years old, my life did not shift because of a casual decision or a passing curiosity. The change happened when I won a scholarship to Japan. This gave me the chance to live, study, and fully experience a culture very different from my own while I was a student at the Hirosaki School of Medicine. That experience was more than just an academic opportunity. It changed how I saw the body, the mind, discipline, rest, community, and healing. Back then, I did not have the clinical words for what I was learning. But I felt it right away. In Japan, productivity, effort, and wellness were not things to force out of the body. Life was intentional, full of rituals, grounded, and humane. Now, more than 25 years later, I work as a psychotherapist, mental health advocate, and trauma-informed practitioner in Caribbean communities and global hospitality settings. I can say this with confidence. The Japanese principles I learned back then are the same ones I use in my clinical work today. They support the nervous system instead of fighting against it. With time and reflection, I have realized something even more important. These principles are not new to us as Caribbean people. They are familiar, rooted in our ancestry, and remembered in our bodies. This article is both a personal reflection and a professional sharing. It connects Japanese philosophy, Caribbean wisdom, and modern psychology. 1. Kaizen: The one-minute rule and the psychology of safety Start so small your brain can’t resist. Kaizen, which means continuous, incremental improvement, was not presented to me in Japan as just a productivity strategy. It was lived as a philosophy of care, one mindful action, one respectful routine, one steady step at a time. From a clinical point of view, Kaizen is deeply trauma-informed. Clients dealing with depression, anxiety, burnout, or complex trauma are often wrongly called unmotivated. In truth, their nervous systems are overwhelmed. Big goals can feel threatening, and the brain shuts down to protect itself. Kaizen helps people regain choice, control, and a sense of safety. In my psychotherapy practice, especially with clients recovering from trauma or burnout, we don’t start with big changes. We begin with one minute. One breath. One stretch. One compassionate act toward the self. Caribbean parallel Our elders never rushed healing. “Tek yuh time.” “Likkle by likkle.” “One step before the next.” These are not passive sayings. There are ways to regulate ourselves, shaped by real experience. Pressure can harm the nervous system, but gentleness helps us grow stronger. 2. Ikigai: Purpose as a Mental Health Intervention While studying and living in Japan, I noticed something subtle but profound. People rarely asked, “What do you do?” They asked, “Why do you get up?” Ikigai, or one’s reason for being, brings together meaning, contribution, skill, and belonging. Modern psychological research now shows what this philosophy has always known. Having a sense of purpose makes us more resilient, motivated, and able to live longer. In therapy, when clients feel tired, lost, or emotionally numb for a long time, the problem is usually not a lack of discipline. It is a loss of meaning. I do not ask my clients to push harder. I ask them to remember themselves. Caribbean parallel The purpose in Caribbean culture was never individualistic. It was relational. You rose to feed others. You rose to tend the land. You rose because your presence mattered. Colonial systems broke this sense of shared purpose and replaced meaning with survival. Bringing Ikigai back into Caribbean healing is not something new. It is a return to our roots. 3. Seiri and Seiton: Clear space, clear mind In Japan, clutter isn’t seen as a personal failure. It is viewed as a source of stress in the environment. A messy space creates mental noise. Neuroscience shows that visual clutter raises cortisol, makes it harder to focus, and drains our ability to manage emotions, especially for people with trauma, anxiety, or neurodivergence. In my clinical work, we often start therapy by looking at the space around us, not just memories. What does your body feel like in your home? What is asking to be released? Caribbean parallel Think of swept yards at dawn. Freshly washed steps. Homes prepared before guests arrive. This was never just about how things looked. It was about keeping good energy, showing dignity, and being ready. 4. Hara Hachi Bu: Stop at 80 percent One of the most important lessons I learned in Japan, both personally and academically, was how to practice restraint without feeling deprived. Hara Hachi Bu teaches us to eat until we are about 80 percent full. This helps with digestion, energy, and mental clarity. In clinical terms, it matches our ability to sense when we have had enough. Trauma can disrupt this awareness, leading us to overdo things, whether it’s eating, working, seeking stimulation, or even in relationships. This principle is about tuning in to ourselves, not about strict limits. Caribbean parallel Traditional Caribbean meals were grounding, seasonal, and shared. You ate until satisfied, not overloaded. Relearning this is not about following diet trends. It is about understanding our nervous system. 5. Kintsugi: Finish imperfectly Kintsugi is the art of repairing broken pottery with gold, honoring the cracks as part of the object’s story instead of hiding them. In therapy, perfectionism often hides a fear of shame, rejection, or punishment. Psychology shows that finishing things helps us move forward, not being perfect. I teach my clients to finish. To submit the draft. To speak imperfectly. To live visibly human. Caribbean parallel Our cultures have always made beauty from brokenness. Music from grief. Joy from survival. Wisdom from pain. Kintsugi reflects the resilience we live with every day. 6. Japanese Pomodoro: Ritualized focus Twenty-five minutes of work. Five minutes of rest. And there is a ritual. A breath. A sound. A gesture. This is a form of classical conditioning. It trains the brain to connect safety with focus. Regular routines help the body feel safe again, especially for people affected by trauma. Caribbean parallel Work songs. Prayer before labor. Rhythmic pauses. Ritual has always been our way of creating structure and support. Integration: How this informs my work today My scholarship to Japan and my time at the Hirosaki School of Medicine didn’t just broaden my academic view. They changed how I understand healing. These principles now shape how I design psychotherapy sessions, retreats, executive coaching, and well-being programs in the Caribbean and beyond. They guide my work with hospitality leaders, trauma survivors, caregivers, and professionals facing burnout. Japan refined my lens. The Caribbean grounded my soul. A sustainable life is slow, connected, full of rituals, and compassionate. We don’t fix mental health by forcing it. It is restored by finding a healthy rhythm. A closing reflection As a psychotherapist, I don’t believe healing is something we have to create from scratch. I believe healing is something we remember. Japan gave me structure and reverence. The Caribbean gave me resilience and spirit. My work exists at the place where ancient wisdom and modern psychology meet. Here, people are supported not just to perform better, but to live well. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Lorraine Kenlock Lorraine Kenlock, Holistic Psychotherapist Lorraine Kenlock is a psychotherapist specializing in trauma, ADHD, and the mind-body connection, with a unique focus on Caribbean mental health. Blending EMDR, nutritional psychology, and culturally attuned therapy, she helps clients heal from chronic pain, grief, and shame—both in Turks & Caicos and online. Her groundbreaking work bridges island traditions with modern neuroscience, offering a fresh perspective on resilience.

Written by Tricia Brouk, Founder of The Big Talk Academy Tricia Brouk helps high-performing professionals transform into industry thought leaders through the power of authentic storytelling. With her experience as an award-winning director, producer, sought-after speaker, and mentor to countless thought-leaders, Tricia has put thousands of speakers onto big stages globally. Being able to support speakers in using their voices for impact is a privilege and I had the pleasure of sitting down with Founder of The Awakening Journey , Sandy Shum, to discuss why our inner work is the catalyst for global transformation Sandy, when did you come to the concept of self-love and inner work being the balm for the world? Life has shown me that self-love isn’t selfish, it is a profound service to humanity. When we heal ourselves, we elevate the energy we bring into the world. When we choose compassion over fear, we ripple peace into the collective field. My realization began during my own transformation. After sixteen years chasing status and validation in a Fortune 500 company, a health crisis forced me to stop. It became clear that lasting fulfillment cannot be found in achievements or approval, it blooms from within. Self-love is the sacred act of remembering who we truly are. We are walking expressions of the Divine, yet we forget our own infinite power. Everything we search for, wholeness, purpose, peace, already lives inside us. Inner work is simply the journey home to that truth. We are interconnected energy expressions of one universal consciousness. When we change ourselves, we naturally change the people around us. When we love ourselves, we radiate that love outward, and everyone we touch rises in frequency. As within, so without, our outer world is a mirror of our inner world. And just like a rising tide lifts all ships, every soul that heals raises the collective vibration of humanity. This is why self-love is not merely personal, it is a gift, an offering, and a quiet revolution that transforms the world from the inside out. Being alive right now is challenging. Social media, AI, major disconnection, wars. How do you stay home? In a world overflowing with noise, narratives, and constant stimulation, stillness has become my sanctuary. Every conflict we see, whether global or personal, stems from the illusion that we are separate from God, when in truth, we are one with the Divine. “Be still, and know that I’m God.” This simple, profound command carries the entire blueprint for returning home to ourselves. French philosopher Blaise Pascal once said, “All man’s miseries derive from not being able to sit quietly in a room alone.” With over 60,000 thoughts cycling through our minds each day, we often relive the same patterns without realizing it. Learning to be quiet means entering the gap, the silent space between thoughts. In that space lives peace, intuition, clarity, and divine presence. Each morning, I meditate and practice inner quiet. As my thoughts drift like clouds across a vast sky, the noise of the world fades, and the voice within grows stronger. When the voice of the vision within becomes louder than the noise of opinion outside, we begin to master our lives. Stillness becomes direction. Silence becomes strength. And in that sacred inner home, the same stillness that holds the stars, I am never lost. Can you share your personal experience with self-love and how you came to live so fully inside of these concepts? My understanding of self-love was shaped by discipline, devotion, and moments that brought me to my knees. For me, self-discipline is the highest expression of self-love ,  because it is the bridge between intention and transformation. After my back surgery, a friend warned me I might need more surgeries. My doctor offered simple wisdom: “Walk at least half an hour every day.” I made that a sacred promise to myself. For thirteen years, my morning walks in nature have strengthened my body and awakened my spirit. Every step became a prayer, every breath a surrender. But the deep initiation came when I fell into a depression so profound that it stripped me bare. For four months, nights were sleepless and heavy with fear, days were filled with tears. Yet every morning, I forced myself outside. I looked up at the sky and begged for help. And somehow, through grace alone, the Holy Spirit carried me . Step by step. Breath by breath. Whispering, “Just one more step.” One morning, the sky, which had been gray for months, suddenly glowed bright blue. In that moment, I knew I had risen. Now, after every walk, I lift my legs onto the windowsill outside my home, a symbolic reminder that I can rise higher every day. I tell myself: “Every day I live, I strive to surpass myself, and that persistence is a victory.” Self-love is not a feeling. It is a practice. It is courage. It is choosing life, even when it hurts. In remembering this, I discovered that the Divine power lives within each of us. And when we awaken to it, the world around us transforms.   Doing the inner work is not easy. How do we know if we are doing the right work or just being self-indulgent? Inner work is not about learning something new, it is about remembering who we already are. We are not trying to become worthy, we are activating the divine power that has always lived within us. True inner work is the journey of remembering our divine nature and reclaiming our gifts. The ego operates in duality, judging, comparing, resisting. But we are not just our thoughts or emotions. We are the awareness behind them, the witness, the presence, the consciousness observing it all. True inner work is not about doing more, it is about becoming more . It doesn’t pull us away from life, it awakens us to its more profound truth. Inner work becomes self-indulgent only when it reinforces the ego. It becomes transformative when it reconnects us to our soul. We know we’re doing the right work when we feel:  more peaceful, not more self-focused  more compassionate, not more withdrawn  more grounded, not more overwhelmed  more aligned, not more confused. Inner work makes us more ourselves, more awake, more authentic, more attuned to the purpose we came here to embody. What are the six pillars of self-love that you teach Sandy? And how did you come to create them? Self-love is a way of being, a return to wholeness. These Six Pillars are the foundation for living in harmony with our divine essence. Acceptance: Unconditional acceptance is the highest wisdom. We are whole, perfect, and complete – not because we lack flaws, but because our essence is divine. We never rise above the beliefs we hold about ourselves. Acceptance allows us to act from truth, not limitation. Growth: Life is an ever-unfolding process of learning and becoming. As Einstein said, “Once you stop learning, you start dying.” Growth means choosing expansion over perfection, courage over comfort. Solitude: Solitude is the quiet sanctuary where we meet God. Rumi wrote, “Whenever you’re alone, remember that God has sent everyone else away so that there is only you and Him.”In the sweetness of solitude, our energy restores itself, our intuition awakens, and we return to center. Releasing: Releasing means letting go of old stories and stepping beyond the limited mind. Our past does not define us – it prepares us. As Rumi said, “You are not a drop in the ocean, you are the entire ocean in a drop.” Releasing creates space for rebirth. Protecting our vib e: Our energy is our most sacred currency. High-frequency people uplift, low-frequency people drain. Choosing our friends is choosing our destiny. Protecting our vibe is honoring the environments that nourish our souls. Boosting our ene rgy: To raise our inner energy is to awaken our divinity. We do not need to seek love outside ourselves, we are love itself. We do not need to chase the light, we are the light, enough to warm ourselves and illuminate others. Through purpose, rituals, gratitude, nature, and conscious living, we elevate our energy, and our entire reality follows. For more info, follow me on Facebook , Instagram , LinkedIn , and visit my website ! Read more from Tricia Brouk Tricia Brouk, Founder of The Big Talk Academy Tricia Brouk helps high-performing professionals transform into industry thought leaders through the power of authentic storytelling. With her experience as an award-winning director, producer, sought after speaker, and mentor to countless thought-leaders, Tricia has put thousands of speakers onto big stages globally. She produced TEDxLincolnSquare in New York City and is the founder of The Big Talk Academy. Tricia’s book, The Influential Voice: Saying What You Mean for Lasting Legacy, was a 1 New Release on Amazon in December 2020. Big Stages, the documentary featuring her work with speakers premiered at the Chelsea Film Festival in October of 2023 and her most recent love is the new publishing house she founded, The Big Talk Press.

Written by Lindy Lelij, Founder of Mpowerme Coaching Lindy Lelij is the founder of Mpowerme Coaching. With more than 30 years of leadership and international experience, she helps people navigate migration, cultural transitions, and identity to thrive personally and professionally. Moving countries is rarely just a logistical challenge. Sure, there are visas to sort, schools to research, and houses to find, but the hidden impact is far more personal. Your professional identity, the one that has defined your confidence, status, and sense of purpose, can suddenly feel invisible. Work experience that once spoke for itself may no longer be recognised, leaving even the most accomplished professionals questioning their value. This identity disruption is rarely acknowledged, yet it underlies many stalled careers, self-doubt, and frustrating transitions experienced by immigrants, returning citizens, and globally mobile professionals. The hidden challenge When choosing to immigrate, it is essential to recognise that cultural differences can significantly influence how your professional history is interpreted and valued. Work is one of the greatest sources of identity in modern life. We introduce ourselves through our roles. Our sense of capability, contribution, and status is wrapped up in what we do. And if English, even at a high professional level, is spoken with a foreign accent, this can further mean that, often unconsciously, many of us find ourselves struggling to be heard in meetings, second-guessing emails we would once have written effortlessly, or feeling strangely smaller than we ever felt before. This article looks at why that happens, how it affects both new immigrants and returning citizens, and, most importantly, how it is possible to rebuild a strong, future-focused professional identity after crossing borders. I will share my own experience, along with the story of an expat client I coached, with details changed, to illustrate both the emotional and practical sides of reclaiming one’s professional self. My experience Following a sabbatical in New Zealand in early 2003, HJ, my husband at the time, and I made a life-changing decision to immigrate from the Netherlands with our two young children. During our stay in Auckland, HJ met with several recruitment agencies, and the feedback was consistently positive. He was confidently assured that, given his senior leadership experience and solid career progression in the Netherlands, finding a similar role in New Zealand would not be too difficult. I, too, felt optimistic. I planned to pursue a career in residential real estate and, having previously traded with New Zealand as a wine importer, I believed I understood the local business landscape well enough to integrate and succeed without too much difficulty. What we did not yet understand were the subtle but important differences between the Dutch and New Zealand employment markets. While the smaller scale of business mattered, the bigger factor was the weight placed on local networks. Professional credibility was closely tied to who you knew, and at that stage, we were complete outsiders. Despite an intensive four-month search, HJ was unable to secure a senior leadership position that matched his background. Eventually, and not without some reluctance, he accepted a middle-management role. I vividly recall his initial disappointment. It seemed like a step backwards, being perceived as junior rather than experienced. His long-established career in the Netherlands suddenly carried very little weight. Without “New Zealand experience,” he had to prove himself all over again, starting from the middle of the hierarchy. He did, but it took time, and it took energy. My own professional journey had similar challenges. After two years in real estate, I stepped away feeling exhausted and disheartened. Despite my efforts, I struggled to gain momentum. I often misread situations, misunderstood unspoken expectations, and interpreted people’s intentions through a European lens that did not always translate well locally. I eventually shifted into a more independent role as a property developer, a move that proved far more successful. While there were still hard lessons along the way, I found myself sharpening essential skills, listening more deeply, reading non-verbal cues, and consciously checking assumptions rather than relying on instinct alone. Alongside this, I began volunteering and initiating community projects as a way to better understand the social fabric from the inside out. I cannot overstate the value of volunteering when adapting to a new culture. It offers a rare window into how a society really works, including how people communicate, what is said directly, and what is left unsaid. Over time, I found my place, both professionally and personally. What initially felt like loss and disorientation ultimately became a profound learning journey, shaping the work I do now as a Personal Performance Coach and the way I support others navigating complex transitions across cultures and careers. Understanding ‘professional identity’ Professional identity is strongly influenced by culture. It develops over time through the roles we have held and the way others have perceived us in those roles. It is shaped by the achievements we have accumulated, our personal and professional networks, the language we use to describe our work, and what we know our industry values. When we move countries, these familiar anchors can loosen, sometimes all at once, leaving even the most capable professionals questioning how, and where, they now fit. The new immigrant arriving may think, “I am the same capable professional I was yesterday.” But the new environment does not yet recognise them. This gap creates emotional discomfort, a sense of being “unseen,” “misunderstood,” or “not quite enough.” Qualifications may be interpreted differently. Communication norms shift. Local experience is suddenly a requirement. You may have smaller or non-existent networks. Recruiters may not understand previous organisations or job titles. Identity, not just jobs What many others and I experienced during an international career transition goes far beyond the practical task of finding a job. It often includes a loss of belonging, as familiar professional communities disappear, and a loss of confidence when expertise is no longer immediately recognised. Yet identity can be consciously rebuilt, strengthened, and expanded. The key lies in moving away from a title-based identity and towards a strength-based, impact-driven sense of professional self. The three steps to reclaim confidence after immigration 1. Recognise what’s still true about you Your strengths, values, and ways of thinking do not disappear just because your job title does not translate neatly. Ask yourself: What am I consistently good at? What energises me? What impact do I create for people? What feedback have I received throughout my career? Let these answers become the foundation for your new professional story. 2. Translate your story into local professional language Every country has its own way of describing jobs and success. This translation often involves: Reframing job titles so they make sense locally Describing achievements in terms of the new market values Understanding workplace norms around formality, communication, and hierarchy Using local language and keywords on CVs, LinkedIn, and in interviews This is not about losing your identity. It is about being understood. 3. Claim your unique value as a global professional International experience is a strength, not a weakness. Immigrants and expats often bring: Adaptability Cross-cultural intelligence Resilience Broader worldviews Multilingual strengths Creative problem-solving from diverse environments When clients begin seeing these as advantages rather than obstacles, their confidence returns, often stronger than before. Real stories, real lessons Not only immigrants struggle. Repatriates do too. James moved back to New Zealand after eight years in a senior operations role in England. He imagined transitioning easily. After all, he was “coming home.” Instead, he found the job market smaller, flatter, and far more relationship-driven than he remembered. His international experience impressed employers, but it also raised doubts about whether he would fit into the “Kiwi way” of working. He felt caught in between, no longer fully aligned with his UK work style, but not quite fitting back into the New Zealand system either. As he put it, “It feels like New Zealand sees me as too much and not enough at the same time.” Together, we worked on: Reconnecting with the strengths that supported his overseas success Deciding which parts of his UK professional identity he wanted to keep Translating his leadership style into language that resonated locally, relational, collaborative, and hands-on Rebuilding a sense of professional belonging He eventually stepped into a role that valued both his global experience and local understanding. His reflection said it all, “I finally feel like myself again, just with more range.” From loss to expansion What these journeys have in common, whether arriving or returning, is a period of disorientation followed by profound growth. People discover that: They are stronger than they realised. Their identity is bigger than one country. They can hold multiple cultural identities at once. Their professional story becomes richer, more layered, and more global. The discomfort of transition often leads to a deeper, more powerful sense of self. As James reflected after re-entering the New Zealand workforce, “Coming home didn’t shrink me. It expanded what home means.” The leadership edge Looking back, the greatest challenge of transition was not the change in role, status, or market. It was the largely invisible loss of professional identity, confidence, and familiar reference points. At MPowerMe Coaching, this understanding sits at the heart of my work. These losses are rarely named, yet they underpin many stalled careers, quiet frustrations, and self-doubt experienced by immigrants, returnees, and globally mobile professionals. In my coaching work, I have seen that sustainable success does not start with strategy alone. It starts with acknowledgement, making space to recognise what has been left behind before stepping fully into what comes next. This is where cultural intelligence becomes a core leadership capability rather than a “nice to have.” Leadership is not universal. It is contextual. The ability to read unspoken norms, adapt behaviour, and build trust across cultures determines whether experience becomes leverage or a limitation. So: Map your core strengths. They travel with you. Translate achievements into local professional language. Leverage international experience as a unique advantage. Build networks intentionally. Credibility grows through relationships. Volunteer to understand cultural nuance and integrate faster. When my clients approach transition with curiosity rather than certainty, and reflection rather than self-judgement, they do more than integrate successfully. They expand their leadership range for life. Follow me on Facebook , Instagram , and visit my website for more info! Read more from Lindy Lelij Lindy Lelij, Founder of Mpowerme Coaching With Māori and European heritage, Lindy knows firsthand what it means to live between cultures. She spent over four decades abroad before returning “home” to Aotearoa New Zealand. Today, as founder of Mpowerme Coaching, Lindy helps people navigate migration, cultural transition, and identity. Through positive psychology, deep journaling, energetic tuning, and narrative reframing, Lindy offers clients practical tools for growth and resilience. Backed by more than 30 years of leadership, governance and business experience across Health, governance and international trade, she brings both professional expertise and lived wisdom to her work.

Written by Lee Lin Cher, SEC (O Level) English Tutor Mr Lee Lin Cher, SEC (O Level) English Tutor and Exam Strategist. Mr Lee Lin Cher is a veteran teacher and tutor, coaching students on the subject of English language for the Singapore-Cambridge SEC (O Level) English exams. He has been teaching since 1993, and has authored (to date) a total of 16 books on the subject. Since the dawn of time, the three things that remain constant forever are, primarily, death, taxes, and change. Since we really cannot do much except manage the first two, we can at least pre-empt the last so that we are never really caught unawares. This holds true even in the field of education, where, seriously, the way teachers teach today can sometimes be guiltily identical to the times of Socrates. Impending change in the Singapore educational landscape Where the educational landscape is concerned, change is on the horizon in Singapore, and nothing is more evident than the scrapping of the Singapore-Cambridge General Certificate of Education Ordinary Level and Normal Level examinations, or the Singapore-Cambridge GCE O and N Levels for short. The new, revised Singapore-Cambridge Secondary Education Certificate (SEC) will take its place from 2027 onwards. Beyond just a nominal change, the new examinations mark a significant shift from the traditional Singapore-Cambridge GCE O and N Level exams to learning that is more focused on the abilities and interests of the students. Under this new system, students will take their examinations under one unified timetable, reflecting individual strengths rather than fixed streams, with joint assessment by the Ministry of Education (MOE) Singapore and Cambridge International Education. My approach and view of change Systemic changes regardless, there are elements of teaching, learning, and testing that remain fixed and immovable no matter how the wind blows. As an ethnic Chinese Singaporean grounded in Taoist theories and philosophy, I cannot help but notice the elements that remain stable in this sea wave of change. To complicate the paradox further, I teach English and used to teach English Literature, so at any one point in time, I see two worlds simultaneously. On the surface, these two worlds clash. Deep below the surface, however, they are complementary systems. This is what I adopt, a fusion, eclectic approach. What does not change In the assessment of a student’s proficiency in the English language, a few elements never really change. It is the test of his or her: writing ability; understanding ability; listening ability; and conversational ability. All four components combine to provide a comprehensive view of a student’s mastery of the English language, which, in a way, reflects the student’s ability to successfully navigate the world in that language. My bugbear with how the English language is learnt and taught in Singapore Having been teaching in one way or another since 1993, I detect a few glitches in the arena of English language learning and teaching. Here are some of them. The overemphasis on testing The first glitch is the overemphasis on testing. Teachers and parents unwittingly contribute to this glitch. By teachers Many English language teachers and tutors mistakenly believe that they are coaching and teaching, when they are in fact testing. In a typical English language lesson, teachers prescribe reading passages, writing assignments, and listening tasks, all without the prerequisite briefing and preparation. Thereafter, these tasks are graded and returned, with the correct answers provided, but with little to no explanation. The cycle then repeats itself until the student graduates from the school system. Perhaps it is the way all of us were taught. At one point in my teaching journey, I made the exact same mistake, without realising that it was a mistake all along. This is not teaching. This is grading. And the lack of significant progress says it all. By parents Parents perpetuate this vicious cycle, oblivious to the harm that the practice is perpetrating. In a desperate attempt to ensure the academic well-being of their offspring, parents demand deliverables. This translates into the demand for more homework from the schools. In a commercial setting, this translates into the demand for more worksheets. The more, the merrier. That is the belief. And more homework and worksheets equals more testing. While I totally understand the anxiety of these parents, and good parents worry about and desire the best for their children, we all need to remember that learning is an inside job. This is especially important for a subject like the English language, which is first a language before it becomes an examinable topic. Understanding comes before performance. Apathy on the student’s end The attitude of the students, in general, does not help either. Too many times, I have seen a desperate student poring over their Chemistry notes, Physics textbooks, and working out problem after problem in their Additional Mathematics questions. But when it comes to the subject of English, they do nothing about it, believing that there is nothing to study. While it is true that there is not a fixed curriculum for the English language, and it is hard to systemise any language, not just English, there are component elements that we need to train our eyes and ears on before we can become competent in its usage. 3 keys to success at the Singapore-Cambridge Secondary Education Certificate (SEC) English exams Before I launch into the three keys, allow me to correct any misconceptions. I am not against testing. Any system, and not just the educational system, is incomplete without robust assessment and evaluation criteria. Metrics reflect the strengths and inadequacies of a system, and in education, they reveal how much a student has learned. Whether it is the current Singapore-Cambridge GCE O Level English exams or the up and coming Singapore-Cambridge SEC English exams, the central tenet does not change. The exams serve as a feedback loop for students to know and understand their level of mastery of the language. Feedback is good. Learning without any form of feedback is a meaningless quest. So while I do have gripes against an obsession with testing, I do not have issues if students are properly taught before they are tested. The three keys that I will highlight here contribute towards optimal learning before testing. They address the four constant components I mentioned earlier, ensuring that the student is prepared to cope with any English language exams, no matter how the curriculum changes. They also ensure mastery, so that students will be able to navigate the challenges of real-life communication in the English language. Key 1: Vocabulary This is almost a no-brainer. The number of words that a student commands in his or her word bank determines that same student’s level of proficiency in the English language. Based on widely accepted educational research and language-teaching standards, we know that we need: 2000 to 3000 word families for basic conversational fluency; 5000 to 8000 word families for academic and exam success; and more than 10,000 words to achieve near-native proficiency. Because the numbers are so huge, it is nearly impossible for any English language teacher to cover the entire range of vocabulary during lesson time. The onus, then, is on the student to do this on a day-to-day basis until the numbers are reached. This also debunks the myth that there is nothing to learn for English. The start and end points Since most of the world are not native speakers of the English language, there is a need for a clear starting point when vocabulary mastery is concerned. Fortunately, for ESL and EFL learners, there are lists aplenty. A simple search on the internet will yield word lists of different types. My personal favourites are word lists catered to the American Scholastic Assessment Test (SAT). There is a reason for this. Although the Singapore curriculum is more aligned with the British exams, our historical heritage dictates it, the SAT boasts more and better resources. Approximately 2 million candidates take the SAT annually. Once again, the numbers matter. When there are more candidates taking the exam, more publishers and content creators will jump on the bandwagon to create resources catered to the exams. That alone ensures healthy competition, which actually means that the quality of the resources must be substantial enough to prevent elimination from the market. For students taking the current Singapore-Cambridge GCE O Level English exams, or the future Singapore-Cambridge SEC English exams, my suggestion is to start with one of these lists. They are free anyway. Which list is better Really, that is the wrong question. The key is in the starting, and in the persistence in learning the words in the list. My suggestion is to start small. Perhaps begin with a 1000-word list before moving on from there. If even that sounds too intimidating, start really small then. A 300-word list will suffice for the most part. The key lies in the starting, not the analysing. Where is the endpoint then? Too bad. There is no endpoint. Key 2: Grammar The second key to English language excellence lies in learning the rudiments of grammar. Like Mathematics, which comes with fixed rules, the English language has non-negotiables that cannot be violated in their execution. Of course, there is more leeway and flexibility in the English language. Mathematics hardly accords us any freedom, since rules are rules. The only irony I want to highlight here is that students obsess over Mathematics practice. They ensure that even the slightest and smallest of rules are adhered to, while in the practice of English, if they even engage in any practice at all, they simply, in their own words, cannot be bothered. A healthy respect for some rules will go a long way in the mastery of the English language. Grammar is a good place to begin the journey. Resources for grammar mastery The good news for students wishing to master English grammar is that there are many resources available. In fact, some of these resources have been in existence since the beginning of time and are considered the canons of English grammar. If a reader is interested in these resources, please drop me a note on my website. I do not find it appropriate here to promote any book or resource, lest there be suspicion that I have vested interests in the promotion of these books. Key 3: Expression Vocabulary breeds understanding, while grammar gives structure. The natural progression from the first two keys is expression, which is essentially the stringing together of vocabulary and grammar into a coherent whole. Expression manifests itself in two forms, namely speaking and writing. The perennial mistake that parents and educators make In a bid to improve their children’s and students’ spoken and written expression, many parents and educators commit the mistake of putting their young charges through tonnes of practice, believing in the old adage that practice makes perfect. While this maxim might hold true most of the time, one must remember that many of these charges are struggling with their expression in the first place, especially those who are not predisposed to the English language in their natural environment. In such cases, practice is counterproductive. Instead of helping them improve, these well-intentioned parents and educators perpetuate the mistakes their charges are committing. Under such circumstances, practice does not make perfect. Practice makes permanent. The better path to better expression The better path, so to speak, is counter-intuitive. The key to better speaking is listening, and the key to better writing is reading. Instead of trying to figure things out for themselves, why not simply see and hear how it is done? My evergreen favourite for listening is the BBC World Service. It is the BBC’s international radio station, and it is now available online. Students can hear English as spoken by native speakers, as well as English as spoken throughout the world. For reading, students have a smorgasbord of books to choose from. To me, at least, it is not about which books are more appropriate. It is the act of reading itself that makes all the difference. Maybe I am old school, but whatever genre or book the student might be reading, the preferred format is print rather than digital. Research backs my preference. In the printed format, the reader slows down to turn the page and, in the process, absorbs and assimilates the words on the page deeply and meaningfully. In the digital format, readers scroll and skim. While the scroller and skimmer might get the gist of the story, what he or she has done is miss the golden opportunity to appreciate the beauty and flow of the words and the language in the text. More haste, less speed. When the student rushes, the student absorbs little. Saying nothing would be an exaggeration. Recommended books for SEC (O Level) English mastery Many times, parents have requested recommendations for books they can acquire to boost their children’s English language abilities. While I am, in general, against didactic practices such as these, especially in reading, as I believe students should read topics they are interested in, I understand these parents’ need for answers. I have prescribed authors that I will always recommend whenever parents ask. Please refer to my website for details, as I have dedicated posts for these. Order amidst the chaos, form following intention Whether it is the Singapore-Cambridge GCE O Level, SEC, or IGCSE English exams, change is the norm and is to be expected. What does not really change are the three keys, and they apply to the English language as well as any other language that a student may wish to master. As educators, our intention is to get our young charges to master the language. Testing simply verifies how well they have learned through our coaching. As such, the form, or structure, of our lessons should reflect our priorities. My suggestion is a 3:1 principle. Three-quarters, or approximately 75 percent of lesson time, should be dedicated to coaching, while one-quarter, or 25 percent, should be set aside for testing. Getting students to practise reading passages, or getting them to write essay after essay, is not coaching. That is testing. Guiding them along, however, is coaching. If I get students to practise on a reading passage and demonstrate the thinking processes involved in deriving the answers, I am coaching. If I merely show them the answers, that is not coaching. I am not even sure if that qualifies as testing. In the same way, grading essays is testing. Demonstrating writing techniques and showing how to achieve flow in writing is coaching. In my world, the three keys are the building blocks of successful coaching in the English language. Without them, all attempts at any form of training, not to mention testing, would fail. As educators, we tend to teach the way our teachers taught us. It is therefore not impossible that we might still be teaching the same way Socrates taught his students. So perhaps some things never change. The trick lies in deciphering which changes are real and which are imagined. I believe that the three keys do not change, and this forms the crux of my teacher's sharing today. Thank you for reading my humble contribution. I welcome suggestions and any form of sharing. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Lee Lin Cher Lee Lin Cher, SEC (O Level) English Tutor Mr Lee Lin Cher, SEC (O Level) English Tutor and Exam Strategist. Mr Lee Lin Cher is a veteran teacher and tutor, coaching students on the subject of English language for the Singapore-Cambridge SEC (O Level) English exams. He has been teaching in one way or another since 1993, and has authored (to date) a total of 16 books on the subject. An unwilling educator, Mr Lee had been trying to escape from the education industry since forever. A life-changing experience in May 2025 convinced him that escape is not an option, and that it is in his destiny to continue teaching and transforming the lives of his young charges.

As the founder of Diamonds by Sadé, Sadé Schuurman transforms her lifelong love for diamonds into a mission of accessibility and elegance. She leads a brand renowned for its customizable and affordable jewellery, empowering clients to celebrate their unique stories with timeless, high-quality creations. Sadé Schuurman, Visionary Entrepreneur Who is Sadé Schuurman?   I’m Sadé Schuurman, the founder of Diamonds by Sadé, a jewellery brand built on meaning, storytelling, and modern elegance. I was born in Zimbabwe, where I grew up surrounded by rich cultural symbolism. In my community, jewellery represented identity, family, and celebration, shaping my belief that adornment is deeply personal, not merely decorative. At home, I cherish spending quality time with my husband and our two children, while remaining actively involved with a charity close to my heart, The Houston Peel Foundation, which keeps my work grounded in purpose and community. In business, I blend creativity with intention, designing pieces that move with the wearer and tell a story. I approach each collection like a script, every piece has a role, emotion, and meaning within a larger narrative. An interesting fact about me is that I once appeared on the radio show Two Strangers and a Wedding, where I married a stranger live on air in New Zealand, an experience that reflects my belief in intuition, courage, and embracing the unexpected, and one that led me to my loving husband today. What inspired me to create Diamonds by Sadé, and what makes the brand stand out? I created Diamonds by Sadé because I wanted to challenge an industry that has long felt exclusive and intimidating. For too long, fine jewellery, especially diamonds, has been positioned as something reserved for the wealthy or for rare, milestone moments only. I never believed in that. Luxury should be about how something makes you feel, not how unattainable it is. What truly sets Diamonds by Sadé apart is that every piece is designed with intention. My background in storytelling means each design carries emotion, symbolism, and purpose, it’s not just jewellery, it’s a reflection of identity. I focus on creating timeless, elegant pieces at an incredible price point, proving that affordable luxury isn’t a contradiction, it’s the future of the industry. How do you help clients choose the perfect diamond or piece that reflects their unique story? I love to get to know your story first. Is it a gift? Tell me about the occasion, the person's life, passions, and personality. Show me a photo of them. Let me feel like I know them personally- Only then will I begin to even suggest the perfect diamond, gemstone, and piece of jewellery. Is it an engagement ring? I want to know the love story- how you met, where, how the relationship progressed, and how long you’ve been together. Do you live together? Any family involvement, and children? Then we can put the whole story into the perfect rings. Every piece of jewellery tells a story, and it is my honour to take that story and craft it into jewellery.  What do you believe sets a truly exceptional diamond apart from an ordinary one? Every diamond is beautiful. Every diamond tells a story. An exceptional diamond would be flawless or internally flawless. It would be D colour, the most icy white a diamond can be. It would have been cut to excellence. This rare and exceptional diamond would be an investor's dream to obtain.  Can you describe the process behind designing a custom piece with you, from idea to creation? We begin with a consultation, and I get to know the story behind the person receiving the piece. I will discuss with the client a range of information on the stones and the metals. If it's diamonds, we discuss the 4Cs, lab or natural. Gemstones, we look for stones with strong hues and vibrant colours. Educate on alternate gemstones that would be more cost-effective over the Big 3.  I then find similar designs online and show the customer a comparison between the current traditional retail market and my price point. Once I receive the go-ahead, I begin. I start by securing the stones, then the metals, and curate the one-of-a-kind piece of jewellery.  What core values drive your brand and your relationship with your clients? Honesty, Quality, Integrity, Creativity, Transparency. Most importantly, I value building and maintaining genuine relationships. I don’t see clients as transactions, but as part of the Diamonds by Sadé community. Many return not just for jewellery, but because they feel seen, supported, and understood. That trust and connection are what truly define the brand. How do you balance artistry, quality, and sustainability in your collections? By selecting high-quality, sustainable materials that align with the artistic vision, while minimising waste and promoting a durable, long-lasting product . Sustainability, for me, is also about longevity, creating pieces that are worn and cherished for decades, not replaced with trends. What are the biggest misconceptions people have about buying diamonds or custom jewellery? Common misconceptions include thinking that bigger diamonds are always better, that custom jewellery is always more expensive, and that all diamonds are created equal or that lab-grown diamonds are inferior. Many people also wrongly assume that all diamonds have high markups, or that a diamond without a certificate is just as reliable as one that has one.  How do you ensure a personalised, trustworthy experience for every client you work with? I feel it is essential to combine active listening with transparent and consistent communication. This involves using customer stories to understand their needs, actively asking for and acting on feedback, and personalising every interaction by using their name and addressing their specific concerns, so clients always feel informed, confident, and genuinely cared for. What trends or innovations are you most excited about in the world of fine jewellery? I’m excited to see bold and colourful statements, lots of gemstone and diamond combinations, and the use of sustainability and technology. This includes everything from oversized and chunky pieces to modern, often avant-garde, interpretations of classic designs like pearls and vintage styles. Consumers are also interested in unique pieces that tell a story through customisation or the use of innovative materials like lab-grown diamonds and recycled metals.  What advice would you give to someone purchasing their first diamond or engagement ring? For a first-time diamond or engagement ring purchase, understand the "4Cs" (Cut, Clarity, Colour, Carat Weight) to prioritise and set a budget beforehand. Research different diamond shapes and settings to see what fits your personal style. Try on as many options as you can over as much time as you can. Don’t rush the process. This is the engagement ring that you will wear for the rest of your life! Make sure you are happy with it. Personalise it and add your story to it.  Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Sadé Schuurman

Written by Dr. Kapil and Rupali Apshankar, Award-Winning Board-Certified Clinical Hypnotists | Board-Certified Coaches Dr. Kapil and Rupali Apshankar are international bestselling authors and globally respected mentors in business, life, and relationship success. As the founders of Blissvana, a premier personal development and success studio, they have dedicated their lives to empowering others. Their proven coaching methodologies have consistently delivered exceptional results across all areas of life, from personal growth to professional achievement. If you have ever promised yourself that “tomorrow will be different,” only to repeat the same pattern again, you are not alone. Almost everyone who comes to us at Blissvana already knows the change they want: “I need to stop people-pleasing.” “I want to finally put my needs first.” “I want to lose weight, sleep better, meditate consistently.” “I want to stop reacting and start responding.” “I want my life to feel different than it does now.” And yet, when the moment comes to act, something inside freezes, negotiates, resists, or collapses. For most people, this becomes a story of personal failure: “I’m lazy.” “I’m not disciplined.” “I should be doing better by now.” But that story is not accurate. What looks like a lack of motivation is, in most cases, a nervous system that does not yet feel safe changing. Your mind wants the future. Your body is still protecting the past. Understanding this one distinction is the doorway into real transformation. Why awareness alone doesn’t change behavior Insight is powerful. Therapy, journaling, reflection, and coaching all build awareness. But awareness lives in the conscious mind. Patterns live in the subconscious and nervous system. Your body learned how to stay safe before you learned how to speak. It remembers experiences long after the mind moves on. You can understand your wounds intellectually and still: Shut down in conflict Become anxious even when nothing is wrong Stay silent when you want to speak Choose comfort over change Stay in relationships, jobs, or identities that no longer fit Awareness is step one. Transformation is what happens after the nervous system learns a new way of being. A new lens: Change as a safety problem, not a discipline problem Your body asks only one question before allowing change, “Is this safe?” Safe rarely means good, healthy, joyful, or growth-oriented. Safe means: familiar predictable controllable If becoming your next-level self requires: being seen disappointing others claiming space feeling emotions differently setting boundaries stepping into visibility Your body may perceive that as threat, even while your mind knows it is needed. This is why change often feels like pushing against an invisible wall. Your body is not fighting your goals. It is protecting your identity. Transformation requires three layers to shift Real change is not a mindset upgrade. It is a system-wide retraining process. These three layers must shift, in this order: Safety – “My body is allowed to do this.” Before change, the nervous system must stop bracing against danger. Rehearsal – “I can imagine myself doing this and feel steady.” The body needs practice before real-life demands performance. Identity – “I am the kind of person who does this.” The new pattern must become integrated, not something you “try.” If you skip layer one or two, discipline becomes the only tool you have. Discipline eventually fails. Embodiment does not. A practical step-by-step path (how to make change real) Below is a repeatable 5-step process we use inside Blissvana. You can begin using this today. Each step includes a real instruction to apply right now. Step 1: Begin by creating internal safety Before forcing yourself to “do,” ask: What does my body feel right now? Is there tightness? Pressure? Collapse? Does the idea of change feel energizing or threatening? Then say slowly, out loud if possible, “I do not have to change right now. I am safe in this moment.” This removes urgency, and urgency is the nervous system’s cue to resist. Try this now: Place your palm at your sternum. Breathe in through your nose for four counts and exhale slowly for six. Repeat three times. Feel how the system already softens. Step 2: Let your body experience the future before life requires it This is where hypnosis and guided imagery work. The body cannot step into a life it has not rehearsed. Visualization is not wishful thinking. It is a neurological rehearsal. Practical daily exercise (3 minutes): Close your eyes. Picture yourself doing one action that your future self does. Calmly and without pressure. Feel your breath slow as you imagine it. Example: If future-you speaks with confidence, visualize one sentence being spoken calmly. If the future you wakes early, imagine your feet touching the floor, body relaxed, not fighting. The point is not “motivation.” The point is familiarity. Step 3: Take one micro-action Do the smallest possible step that: proves safety creates evidence interrupts the old pattern Examples: If you struggle to say no: Send one 6-word text, “Thank you, I won’t be able to.” If you want to meditate: Sit for 2 breaths, not 20 minutes. If you want to stop emotional eating, drink 1 glass of water before deciding. If you want to write: Open a page and write one sentence. Micro-action rule: If it requires willpower, it is too big. Micro-action teaches the system, “We survived. It was safe.” That is how identity begins to shift. Step 4: Track the moment of discomfort (this is where change actually lives) Most people track outcomes. Transformation requires tracking activation. Your change lives in the 1-3 seconds between the impulse to act and the old behavior firing Real practice, the next time you feel avoidance or overwhelm rising, pause and whisper, “This is the moment.” Feel your body’s reaction neutrally, without judgment. Every time you do this, you widen the space between trigger and response. That space is where freedom grows. Step 5: Build integration into your evenings Change does not become real through action. It becomes real through reflection. End-of-day integration practice (2 minutes). Before bed, ask yourself: “Where today did I choose differently, even slightly?” “Where did my body resist, and what was protecting me?” “What one moment am I proud of?” Identity is formed through self-witnessing. Without reflection, the nervous system forgets it grew. How hypnosis helps where talking alone cannot Hypnosis is not magic. It is a structured way of helping the mind and body get into the same room long enough for new wiring to occur. In session, people finally experience: calm while remembering something that used to activate them safety while imagining their future self emotional energy moving through without overwhelm the ability to stay present instead of shutting down When your system experiences this repeatedly, it begins to learn, “Change is survivable.” That is the doorway into lasting transformation. What makes transformation last A high-achieving entrepreneur came to us exhausted. Not because she didn’t know what to do, she knew exactly. Her struggle was this: Every time she tried to rest, guilt flooded her body. Her nervous system had learned that work = safety and rest = danger. We did not “motivate” her to rest. We didn’t give her productivity hacks. We helped her body rehearse rest, safely, and slowly through hypnosis. First 60 seconds. Then 3 minutes. Then restful mornings. Her life changed not because her mind shifted, but because her body learned a new definition of safety. Change becomes effortless only when: The nervous system feels safe with the new identity The future self is rehearsed in the body Micro-actions create evidence Evenings anchor identity through reflection The body is not forced, it is witnessed Transformation is not a breakthrough. It is the quiet accumulation of lived proof. If you feel stuck, you are not broken. You are likely on the edge of a new self once your body has not yet learned how to hold. That is a place of beginning, not failure. You do not have to walk this kind of change alone. At Blissvana, we help people make change real: in the nervous system in identity in daily behavior Our approach blends spiritual hypnosis, subconscious conditioning, and emotional regulation, so growth becomes sustainable, not exhausting. If you feel ready for change that actually lasts, we invite you to begin a conversation with us. Connect with Kapil and Rupali If this approach feels different than how you have tried to change in the past, it may be worth exploring what support could look like for you. Change becomes sustainable when the body is included, not overridden. For gentle daily reinforcement, many of our clients also use our Color and Affirm book series . These books pair calming illustrations with simple affirmations that help the nervous system soften and return to safety, one page at a time. At Blissvana, we believe every person is an artist of their own life. Our programs and sessions are designed to help you shape your inner world with intention, clarity, and love. If you feel called to explore this work more deeply, we invite you to join us for a gentle, no-pressure conversation where we can explore what your next step may be . Say yes to where you are going. Say yes to who you are becoming. Say yes to living your bliss. Follow us on LinkedIn , Instagram , Facebook , and visit our website for more info! Read more from Dr. Kapil and Rupali Apshankar Dr. Kapil and Rupali Apshankar, Award-Winning Board-Certified Clinical Hypnotists | Board-Certified Coaches Dr. Kapil and Rupali Apshankar are international bestselling authors and globally respected mentors in business, life, and relationship success. As the founders of Blissvana, a premier personal development and success studio, they have dedicated their lives to empowering others. Their proven coaching methodologies have consistently delivered exceptional results across all areas of life, from personal growth to professional achievement. With a unique blend of clinical hypnosis, coaching, and holistic personal development, Kapil and Rupali have transformed the lives of thousands worldwide. Their signature programs are designed to help individuals unlock their fullest potential, overcome limiting beliefs, and achieve sustainable success in every facet of life. Through Blissvana, they offer workshops, retreats, and one-on-one coaching that provide their clients with the tools and strategies to thrive in today’s complex, fast-paced world.