Written by Ayla Nova , Trauma-Informed Yoga Nidra Educator Ayla Nova is a Yoga Nidra guide and founder of the Peace in Rest program, supporting thousands to restore their nervous systems through deep rest, radical self-acceptance, and trauma-informed practice. Yoga Nidra is more than solely a bedtime ritual or a Sunday reset. It is a path to regulate your nervous system in the middle of real life. Whether you are rushing out the door, learning something new, heading into a tough meeting, cooling down after a workout, or easing into sleep, this practice meets you where you are. By consistently returning to practice, you shift from autopilot reactivity to responding with intention. Below are five everyday moments to weave in practices, why they help, and what to keep in mind so the benefits become obvious in your waking life. What is Yoga Nidra? Yoga Nidra is a guided self-awareness practice that you experience lying down or in a well-supported position. Your attention moves through body, breath, feeling, and imagery while resting between a wakeful and dreaming state. Over time, you begin to connect with a grounded steadiness within the nervous system, which gives you more choice in how you meet stress, pain, and big emotions. 1. Morning reset Most mornings start with momentum that alerts your nervous system, a lineup of notifications, a list of to-dos, other people’s urgency. A short Yoga Nidra flips the order. You begin by noticing internal and spatial awareness, the natural breath, and a meaningful intention. This gentle check-in lowers guardedness and raises clarity. People often report fewer impulsive reactions and more spaciousness in their body and mind. When the day inevitably wobbles, you have a felt memory of steadiness to return to. Why it helps: It cues the parasympathetic system early, which supports attention, mood, and energy regulation for the hours ahead. Try:  Yoga Nidra to Ease into Your Day | 23 Minutes 2. Integrate the lesson Learning new skills or lessons is more than just time on task. It is also state-dependent. A brief Nidra right after you take in new material downshifts muscle tension and mental static so the brain can write a cleaner memory trace. Think of it as turning your phone on and off again after uploading a new system. Yoga Nidra works similarly, helping you integrate what you have been learning. Why it helps: A calmer physiology lowers noise, alpha and theta rhythms support consolidation, and a quieter Default Mode Network keeps rumination from smudging what you just learned. Try:  Yoga Nidra for Mental Clarity | 20 Minutes 3. Before a meeting or difficult conversation Hard conversations ask for both backbone and vulnerability. A short Yoga Nidra beforehand releases unnecessary bracing in the jaw, shoulders, and belly, then widens awareness to include the whole body. You walk in steadier, less reactive, and more able to listen. It is a grounded presence that lets you respond clearly rather than defend by habit. Why it helps: Downshifting arousal and expanding body awareness reduces threat perception, which improves executive function, empathy, and language access. Try:  Yoga Nidra for Peace Within | 20 Minutes 4. After the gym or exercise Training creates healthy stress. Recovery makes you stronger. A post-workout Yoga Nidra helps the body change gears from effort to repair. A few minutes of supported rest with kind attention to large muscle groups signals that it is safe to rebuild. People often notice reduced post-exercise jitters, easier digestion, and better sleep later that night. Think of it as closing the loop so adaptation can happen. Why it helps: Parasympathetic activation supports tissue recovery, hormone balance, and the integration of training gains. Try:  Yoga Nidra or NSDR for Deep Healing Rest | 30 Minutes 5. Enhance dreaming Yoga Nidra before bed supports the transition into sleep. The practice welcomes the imagery and creative textures that live near the border of waking, which is why so many people report richer dreams and better recall. For those working through grief, engaging in creative projects, or seeking personal insight, this window can be a transformative experience. Yoga Nidra creates conditions where the mind can show you what it already knows. Why it helps: The brain settles into relaxed rhythms linked with imagery and memory consolidation, which supports both restfulness and recall. Try:  Yoga Nidra to Awaken Your Dreams | 42 Minutes Safety and setup Yoga Nidra can adapt to your comfort and needs. Choose the position that feels safest, a mat, couch, recliner, hammock, or your bed if you are planning on sleeping. Add simple supports such as a small pillow under the head or neck, a bolster under or between the knees, and a light blanket to make it cozy. Side-lying works beautifully for pregnancy or sensitive backs. Close your eyes or keep them softly open if closing feels edgy. Headphones are optional and can create a more immersive experience. Keep it going Make Yoga Nidra a part of your daily routine. Pair it with something you already do, morning tea, the pre-meeting alert, racking your weights, or turning down the bed. After each practice, jot a single word like “steady,” “clear,” or “peaceful” to reinforce the felt shift. Yoga Nidra allows your attention to find pockets of peace. Repeat that often enough and notice what unfolds. Enjoy the journey. If Yoga Nidra resonates, I invite you to experience it for yourself. You can discover free practices on YouTube , Spotify , Apple Podcast , and beyond. Practice with a collective that values rest in the Nova Nidra Community . Rest well. Be well. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Ayla Nova Ayla Nova , Trauma-Informed Yoga Nidra Educator Ayla Nova is a Yoga Nidra educator, podcast host, and founder of Nova Nidra. After overcoming a rare form of leukemia in 2018, she dedicated her life to sharing the healing power of rest. Her signature Peace in Rest program helps individuals and professionals transform stress, anxiety, and burnout into resilience and calm. Ayla’s trauma-informed approach blends yogic wisdom, neuroscience, and storytelling to meet people exactly where they are. She also certifies Yoga Nidra teachers through the Nova Nidra Teacher Training. Ayla shares guided practices and education through YouTube, Spotify, and her online community.

Written by Renee Vee, Speaker, Author, and Mindset & Communication Specialist Renee Vee, CCC-SLP, is a licensed Speech-Language Pathologist, published author, speaker, monthly article contributor in FORCE Magazine, co-founder of the Rich Thinking Conference, cast member of the Legacy Makers TV Series, and host of the Mrs.Understood podcast. Thousands of thoughts move through our minds every day, quietly shaping our emotions, decisions, and confidence. While we can’t control which thoughts appear, we can choose which ones we engage with, and that choice matters more than most people realize. Learning to intentionally direct our thinking isn’t about forced positivity, it’s about taking ownership of our thoughts, so they support confidence, resilience, and meaningful action. Why thought choice matters more than you think Our inner dialogue doesn’t just reflect reality, it actively shapes it. Thoughts influence emotion, behavior, relationships, and even how we respond to stress and challenge. Research on mindset, particularly the well-studied concept of a growth mindset, the belief that abilities and intelligence can be developed, shows that how we think impacts not just our emotions but our motivated behavior in the face of difficulty.  And neuroscience confirms it, neural pathways adapt and strengthen based on what we focus on repeatedly, a principle called neuroplasticity.  Choosing your thoughts isn’t about pretending everything is perfect. It’s about steering your mind toward thinking that supports your goals, emotional strength, and self-belief. Warning, this is a practice. It won’t happen overnight. If you are ready to make your life better, the following practices will change everything.  1. Notice your thoughts so you can shift them Before you can choose a thought, you must be aware of your thoughts. Awareness is the first step toward control. Most of us operate on autopilot, reacting to whatever pops into our minds without questioning it. We get caught in loops of worry, self-criticism, or assumptions about what “should” happen, often without even realizing it. Research shows that being mindful of your thoughts helps you notice these patterns, such as overthinking, pessimistic thinking, or automatic self-doubt, all of which contribute to stress, emotional drain, and even physical health issues over time.  When you take the time to observe your inner dialogue, you create a mental pause, a space between stimulus and reaction. In that pause lies power, the ability to decide which thoughts to engage with, which to question, and which to let pass. Over time, this practice rewires your brain, strengthening pathways that support focus, positivity, and intentional action. The more consistently you notice your thoughts, the more you gain control over how they influence your feelings, decisions, and behaviors. See here. Quick win Start small, set aside 3–5 minutes a day to observe your thoughts without judgment. Simply notice what comes up, name it (“worry,” “self-doubt,” “planning”), and let it float by. This awareness is the foundation for choosing the thoughts that truly support your growth.  2. Reframe unhelpful thoughts into productive ones Once you’re aware of your thoughts, the next step is learning to reframe the ones that work against you. Awareness alone is powerful, but without action, old patterns can quickly creep back in. Reframing is the process of taking a thought that triggers stress, self-doubt, or negativity and intentionally giving it a perspective that supports growth, self-belief, and forward momentum.  Cognitive behavioral research shows that reframing is one of the most effective tools for managing unhelpful thought patterns. When you consciously challenge distorted or automatic thoughts, you shift your emotional response, behavior, and even your neural wiring over time.  Mindset hack Identify the unhelpful thought – Example: “I always fail at this.” Challenge it with evidence – Ask: “Is this always true? What successes have I had?” Replace it with a growth-oriented perspective – Example: “I’m learning with each attempt, and improvement comes with practice.” Over time, reframing trains your mind to look for solutions instead of problems, to see setbacks as opportunities instead of failures, and to consistently choose thoughts that support your goals and self-belief. 3. Use mindfulness and reflection to interrupt negative loops If thoughts run the show, mindfulness is the referee. By observing your internal dialogue without judgment, you create the space to notice automatic reactions before they spiral. Research shows mindfulness reduces stress, increases awareness of thought patterns, and gives you control over which thoughts you follow versus which you dismiss.  Your move Before reacting emotionally, take a deep breath and ask, “Is this thought helping me right now?” If it’s not, practice gently letting it go. Even a brief pause can shift your mindset from reactive to intentional. See here. 4. Strengthen a growth mindset through intentional thought One of the most researched areas in mindset science is Carol Dweck’s growth mindset, the belief that abilities can be developed through effort and learning. People with a growth mindset engage more after setbacks and are more resilient in learning situations.  Your thoughts shape how you approach challenges. By consistently choosing thoughts that affirm growth, you train your brain to see obstacles as opportunities and feedback as a tool for improvement. Neuroscience shows that mindset even affects stress responses, motivation, and neural connectivity, all influenced by the thoughts you choose.  Level up Repeat growth-oriented thoughts daily: “I can improve with practice.” “Challenges help me grow.” “Feedback is data, not defeat.” With repetition, these thought patterns become your default, empowering you to respond to life with confidence and self-belief. See here. 5. Ground your thoughts with meaningful questions Sometimes the best way to choose your thoughts is to ask yourself questions that redirect focus. Questions influence the story you tell yourself. The questions you ask yourself shape the way you see the world, respond to challenges, and make decisions. Ask yourself: “What truly matters right now?” “What can I control?” “What perspective will move me forward?” Asking the right questions primes your brain to choose more constructive thoughts. Action step Each evening, write down one question that guides thought choice for the next day (e.g., “What’s one positive takeaway from today?”). Choosing your thoughts isn’t magic, it’s practice When we intentionally choose thoughts, we don’t control every idea that pops up, but we steer the ones we act on. That steering matters. It influences our resilience, our reactions to setbacks, and the beliefs that shape our behaviors over time. Thought choice isn’t about perfection, it’s about shifting toward thinking that serves you and builds a stronger mindset from the inside out. Ready to choose better thoughts? Start with awareness, reframe with intention, and watch your mindset (and your life!) transform. Got a message the world needs to hear? Let’s talk about featuring you on the Mrs.Understood Podcast with Renee Vee. Book an appointment here: Feature ME on Mrs.Understood Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Renee Vee Renee Vee, Speaker, Author, and Mindset & Communication Specialist Renee Vee, CCC-SLP, is a Speech-Language Pathologist, speaker, author, and leader in mindset and communication. She empowers individuals and organizations to communicate with confidence and purpose. Known for her engaging presence and practical insights, Renee partners with families and business leaders to create environments where confidence, connection, and clarity are cultivated.

Written by Alicia M. Weber, Board-Certified Holistic Nutritionist Alicia Weber, BCHN®, RWP, NTP, is a board-certified holistic nutritionist and founder of Weber Therapeutic Nutrition, a high-touch functional nutrition practice helping midlife high achievers optimize their metabolism, sharpen cognition, and extend their vibrant lifespan. With a background in journalism and litigation, she blends investigative rigor with clinical insight to make the science of gut-brain-metabolic health both accessible and actionable. Most of us intuitively recognize the link between our gut and our brain. We talk about gut feelings, butterflies in our stomach, or gut-wrenching moments long before we ever learn the science behind them. Modern research now confirms what human instinct knew all along, the gut and the brain are in constant biochemical conversation, and that dialogue shapes everything from metabolism to mood to how we age. As a board-certified holistic nutritionist who helps midlife high achievers reclaim their energy, sharpen their cognition, and master their metabolism, I’m often reminded how profoundly this hidden system impacts quality of life. When the gut-brain axis is balanced, we feel focused, stable, energized, and resilient. When it’s disrupted, we experience the earliest signs of metabolic dysfunction, inflammation, mood changes, and cognitive decline. The good news is you have more influence over this communication network than you think. Here we’ll explore how the gut and brain “talk,” what throws the system off balance, and how simple, intentional choices can help protect the brain for decades to come. The gut-brain axis: Your body’s most important conversation The gut-brain axis is the bidirectional communication network linking your central nervous system (the brain and spinal cord) with your enteric nervous system (the “second brain” embedded in the digestive tract). These two systems send signals constantly, with most of them traveling along the vagus nerve, the longest nerve in the body, and the main highway that sends messages from the gut to the brain. Here’s the part that surprises most people: Nearly 80% of these signals travel from the gut upward, not from the brain downward. In other words, your gut is calling the shots far more than your prefrontal cortex. The neurons in your enteric nervous system are so wise and discerning they can sense what you’re eating, identify nutrients, coordinate digestion, and determine where those nutrients should be delivered. This system manages: Motility: how food moves through the GI tract Secretion: stomach acid, pancreatic enzymes, bile Absorption: extracting nutrients from food to fuel metabolism and filtering out toxins But for this finely tuned system to work well, we must eat in a parasympathetic “rest and digest” state. Eating while stressed, such as multitasking, rushing, and grazing at your desk, shifts the body into sympathetic “fight or flight,” which instantly slows digestion and disrupts gut-to-brain signaling. Meet the microbiome: The real conductors of the gut-brain orchestra Trillions of microbes live in the digestive tract, bacteria, yeasts, and viruses that collectively form the gut microbiota. When we feed these microbes fiber-rich whole foods, they produce short-chain fatty acids and beneficial metabolites, like GLP-1, that improve brain function, lower inflammation, and strengthen the gut barrier. These microbes also produce key neurotransmitters: Serotonin: 90% produced in the gut, supports contentment and emotional balance GABA: produced by strains like Lactobacillus and Bifidobacterium, promotes calm BDNF (brain-derived neurotropic factor): boosted by short-chain fatty acids, enhances memory and cognitive resilience When the microbiome becomes imbalanced, often due to ultra-processed foods, chronic stress, alcohol, and refined sugar consumption, or lack of dietary diversity, dysbiosis develops. This imbalance can drive inflammation, digestive distress, mood disorders, and impaired immunity. I often tell clients to imagine their microbiome like a beautiful rainforest. Undesirable species coexist alongside beneficial species, but all are needed and have a role in supporting the rainforest as a whole. Leaky gut, leaky brain: When the barrier breaks Your gut lining is only one cell thick, which is remarkable considering it separates your internal world from exposure to the outside world. When this lining becomes permeable (a condition known as intestinal hyperpermeability or “leaky gut”), inflammatory molecules, undigested food particles, and toxins can slip into the bloodstream. A leaky gut on its own can lead to digestive issues, autoimmune conditions, and food sensitivities. And if those conditions aren’t bad enough to grab your attention, a leaky gut often leads to a leaky brain. When the intestinal barrier is compromised, the very inflammatory molecules designed to defend us escape into circulation. Once in the bloodstream, they don’t remain local, they travel. Many cross the blood-brain barrier, activating immune cells in the central nervous system and setting off a cascade of effects that manifest as brain fog, subtle cognitive changes, mood instability, neuroinflammation, and, over the years, an increased likelihood of neurodegenerative conditions such as dementia. This breakdown doesn’t happen in a vacuum. Every day, exposures chip away at the intestinal lining. Highly processed foods and added refined sugars create metabolic turmoil. Alcohol weakens the gut barrier and alters the microbiome. Common anti-inflammatories, like ibuprofen, can erode the intestinal wall over time. Gluten stimulates zonulin release, temporarily opening tight junctions between cells, and when beneficial microbes like Akkermansia muciniphila are depleted, the protective mucosal layer becomes thin, leaving the gut more vulnerable to permeability. Collectively, these factors create a steady leak of inflammatory molecules that accumulate in the body. Over time, this chronic, low-grade inflammation becomes the soil in which many chronic diseases take root. Metabolism, aging, and the gut-brain axis Healthy metabolism is far more than burning calories. It reflects how efficiently your body converts food into usable energy to fuel every cell, tissue, and organ system. The gut has a direct hand in this process through nutrient absorption, regulation of blood glucose, and mitochondrial function, the engines that power each of our cells. When communication along the gut-brain axis falters, metabolic regulation sputters as well. The result? Insulin resistance begins to rise. Appetite hormones such as ghrelin and leptin become dysregulated. Cortisol rhythms shift, altering sleep, energy, and weight stability. Visceral fat accumulates and acts not as “storage,” but as an inflammatory endocrine organ. The result is chronic fatigue, decreased resilience, and accelerated biological aging. For many individuals, one of the earliest and most frustrating red flags is stubborn weight gain around the midsection, even in those who exercise consistently and “do everything right.” This is not a discipline problem, it's a metabolic signaling problem rooted in gut-brain disruption. This is why gut health isn’t simply a digestive topic. It is foundational to metabolic health, cognitive performance, and longevity. Chronic disease: A downstream outcome of gut-brain imbalance In conventional medicine, chronic diseases are often treated as separate, unrelated diagnoses. Yet the research tells a strikingly different story. Metabolic dysfunction and poor gut integrity sit at the core of many seemingly separate conditions. Blood sugar disorders like prediabetes, Type 2 diabetes, and metabolic syndrome begin with impaired cellular signaling that is strongly influenced by gut-derived inflammation. Hormonal dysfunctions like PCOS, thyroid irregularities, and severe perimenopausal symptoms are intimately tied to metabolic dysregulation, nutrient malabsorption, and inflammation originating in the gut. Cardiovascular conditions, including hypertension and plaque formation, have inflammatory and metabolic underpinnings. Neurodegenerative diseases such as Alzheimer’s, dementia, and mood disorders can be traced back to chronic neuroinflammation and mitochondrial impairment. Even common digestive complaints, such as IBS, GERD, constipation, and bloating, are symptoms of a broader breakdown in gut-brain signaling. When we view the body through the lens of systems biology, these conditions stop looking like isolated diagnoses and start looking like downstream consequences of disrupted communication between the gut, the brain, and metabolic pathways. These aren’t isolated issues, they’re interconnected expressions of the same internal imbalance. A nutrition pattern that protects the gut-brain axis While genetics plays a role in this metabolic orchestra, a genetic predisposition to neurodegenerative disease doesn’t have to be your destiny. A healthy diet and lifestyle are effective tools to modify outcomes. A deeply nourishing, brain-supportive nutrition pattern focuses on plant diversity, fiber, and anti-inflammatory foods: The most supportive gut-brain foods Leafy greens, cruciferous vegetables, onions, garlic Berries, pomegranates, apples, and polyphenol-rich plants Legumes and resistant starches (cooled potatoes, green bananas) Fermented foods like sauerkraut, kimchi, kefir, yogurt Omega-3-rich fish like wild salmon Pasture-raised or wild proteins for B12, zinc, and iron Aim for 30 or more different plant foods per week to maximize microbial diversity, one of the strongest predictors of longevity. Why this matters for brain aging As a board member of the Aging Mind Foundation in Dallas, I speak regularly with professional investigators searching for the cause and cure for Alzheimer’s. I also meet the daughters and sons of those living with neurodegenerative disease, many of whom quietly wonder whether the same future awaits them. Watching a loved one suffer from cognitive decline is heartbreaking, and dementia can be prevented far more than most people have been told. Research increasingly shows that disruption to gut health, chronic systemic inflammation, and metabolic dysfunction contribute significantly to cognitive decline. Alzheimer’s itself is now referred to by many scientists as “Type 3 diabetes.” The lifestyle and dietary choices we make today influence our brain health decades from now. Will you decide to choose health today for yourself and for those who depend on you? Stewardship: A new lens for health & longevity When our basic needs of food, shelter, and safety are secure, something remarkable becomes possible, we gain the freedom to be intentional about prevention. To view health through the lens of stewardship of our bodies and our health is to recognize that the choices we make today shape not only our current well-being but also our future cognitive capacity, metabolic resilience, and quality of life. It means investing in vitality rather than waiting for symptoms to dictate the next chapter. It becomes a form of legacy-building, one that benefits us and those who depend on us. The gut and brain are communicating continuously, translating dietary patterns, stress responses, sleep habits, and movement into chemical signals. Those signals can either reinforce health or slowly erode it. Stewardship, in this context, is about understanding and guiding that communication rather than leaving it to chance. For many, this perspective invites a rethinking of what prevention can look like over the next several decades. It shifts the focus from managing disease in midlife to cultivating metabolic health, cognitive clarity, and longevity. It’s your choice, starting now.   Follow me on Instagram , and visit my website for more info! Read more from Alicia M. Weber Alicia M. Weber, Board-Certified Holistic Nutritionist Alicia is a board-certified holistic nutritionist who works with people to balance their blood sugar and optimize their gut health to live their longest, most vibrant lives. She is a former journalist with a BS in Community Health who has worked to reverse her own chronic metabolic issues. She believes each of our bodies knows intuitively what is best for us to achieve optimal health and wellbeing. She partners with clients to empower them to develop a body fully aligned, and to view food through the lens of energetic connection and partnership to health.

Written by Dr. Pedro Miguel Valente, Skin Specialist, Entrepreneur & Medical Advisor Dr. Pedro Valente is a highly dedicated integrated medical professional with a passion for enhancing the lives of his patients, a serial entrepreneur and medical advisor, and founder of Luxé Skin by Dr Valente, a natural skin care range If you’re a senior leader, high achiever, CEO, or executive, your strategic mindset has guided companies, projects, and teams to success. But there is one ubiquitous risk most leaders overlook, one that is invisible, cumulative, and slowly eroding your long-term health, productivity, and longevity. That risk is ultraviolet (UV) exposure from the Australian sun, the leading cause of skin cancer and a major driver of premature ageing and disease. Australia has one of the highest skin cancer rates in the world because of intense UV radiation, fair-skinned populations, and a culture that celebrates outdoor living. Exposure to solar UV radiation accounts for around 95% of melanoma cases and nearly all non-melanoma skin cancers in high-exposure regions like Australia. For high-performing men, this is not just a health risk, it’s a performance risk. Chronic UV damage affects appearance, wellness, confidence, and long-term cognitive health, and can bring even the most successful life or career to a grinding halt. This summer, leaders need to shift from avoidance to a proactive strategy, the same way they would with any business challenge. Trend insight: The new social pressure to burn, not protect While decades of public health messaging, from Slip, Slop, Slap to Seek and Slide, have improved sun-smart behaviour, a troubling counter-trend is emerging online. Viral social media content, especially on platforms popular with younger demographics, is glorifying intentional suntanning, tan line aesthetics, and risky behaviour that equates visible bronzing with wellbeing and attractiveness. These trends have garnered hundreds of millions of views, promoting prolonged UV exposure as a norm rather than a health risk. Although these trends often centre on younger users, they shape perception and culture, including for older audiences who may dismiss sun safety as trivial or “a young person’s issue.” This is a dangerous blind spot for men in positions of influence. CEO level risk assessment: What the data shows Men are less likely than women to adopt sun protection behaviours, including seeking shade or wearing sunscreen regularly. Less than half of Australian men report using shade consistently, and fewer than one in three use sun protection regularly. Men spend significant time outdoors during peak UV hours without adequate protection, the very times when UV radiation can cause DNA damage even without noticeable sunburn. UV radiation has been classified as a Group 1 carcinogen, the highest cancer risk category, by international research bodies. Estimates suggest at least two in three Australians will be diagnosed with skin cancer by age 70, and men face higher risk profiles and worse outcomes than women. Sun exposure is not just a sunburn or aesthetic issue. It is a long-term cancer risk, a catalyst for immunosuppression, and a visible accelerant of ageing. Performance metrics: The invisible costs of sun damage CEO mindsets are shaped by key performance indicators (KPIs). When applied to sun health, the metrics are equally stark: Productivity impact: Worsening chronic skin damage can lead to time off work, medical interventions, and psychological stress. Longevity KPI: Those with repeated sunburns or chronic UV exposure have significantly elevated lifetime skin cancer risk. Appearance and confidence: Photoaging, including wrinkles, leathery texture, and loss of elasticity, impacts personal brand and professional impression. Healthspan considerations: Chronic UV damage contributes to systemic inflammation which, in health span research, is linked with premature ageing and other comorbidity risks. Just as a business cannot afford to ignore small cracks in culture or systems, individuals cannot afford to ignore UV damage until it becomes visible. Sun strategy for leaders: The six-point executive protocol Leaders respond to risk with strategy and consistency. Here is a high-leverage framework suited for busy executives: Baseline skin audit (professional): Schedule a full-body professional skin check every 6 to 12 months. Early detection is the most impactful intervention. “Proactive screening is not about fear, it’s about clarity and confidence,” explains Dr Pedro Valente, Founder and Medical Director of The Skin Wellness Hub. Daily SPF routine: Make broad-spectrum SPF50+ sunscreen a daily habit, not an afterthought. Reapply if outdoors for prolonged periods. Scientific evidence shows regular sunscreen use reduces melanoma risk significantly, even with past sun exposure. Protect the silent zones: Areas like the scalp, ears, back, and neck are common sites for undetected lesions. Men often neglect these sites in self-checks. Know your ABCDEs: Use the standard melanoma warning signs: Asymmetry Border irregularity Colour variation Diameter over 6 mm Evolving change If something changes, don’t delay. Get it professionally assessed. Adjust UV exposure like a risk manager: Leaders check forecasts and plan operations. Apply the same thinking to sun exposure. UV levels still pose risk on cool or cloudy days, not just scorching summer afternoons. Shift cultural norms in your circles: As captains of industry, executives influence culture. Lead by example in workplaces and social groups to normalise sun protection. Executive health, science, and sun: A complementary triad Australian health data confirms skin cancer’s significant burden on the healthcare system, with billions in annual cost, and it remains highly preventable with evidence-based behaviours. This is where executive logic and lifestyle intersect. Just as preventative maintenance limits operational breakdowns in business, proactive sun health behaviours drastically reduce long-term medical risk. When you treat sun health like a strategic KPI, not a cosmetic choice, you reclaim control over a risk that affects longevity, wellbeing, and the capacity to lead unencumbered. The final takeaway As leaders, the mental models you use to navigate markets, organisations, and decisions can be applied to your own biology. Strategic planning is not just for business units. It is for your body too, especially when invisible forces like UV radiation are at play. Australia’s environment is extraordinary. UV levels here are among the highest on Earth, and the risk is not hypothetical. Sun exposure affects every executive who steps outside without a plan. This summer, adopt a leadership mindset toward your personal sun strategy, and don’t wait for crisis to calibrate risk. Because your health, your longevity, and your professional legacy deserve the same intentional protection you give your business. For further information, visit here  or here . Follow me on Facebook , Instagram , and LinkedIn  for more info! Read more from Dr. Pedro Miguel Valente Dr. Pedro Miguel Valente, Skin Specialist, Entrepreneur & Medical Advisor Dr. Pedro Valente is a pioneer in integrative skin health, longevity medicine, and aesthetic innovation. With over two decades of experience, he has dedicated his career to delivering cutting-edge, science-driven, patient-first care. As the Founder of The Skin Wellness Hub and the developer of a pioneering natural skincare range – Luxé Skin, Dr. Valente stands at the forefront of transformative healthcare solutions.

Written by Ricky Scoggan, Licensed Marriage and Family Therapist Ricky Scoggan is a Licensed Marriage and Family Therapist specializing in OCD and anxiety, blending therapies with mindset leadership. Founder of The Scoggan Institute in Scottsdale, AZ, he empowers high achievers like business owners, athletes, and celebrities via behavioral reprogramming and neuroplasticity for mental freedom and success. What if the same relentless mind that drives OCD compulsions could be reprogrammed to drive unstoppable success? At The Scoggan Institute in Scottsdale, Arizona, we’ve watched hundreds of students, CEOs, and parents turn obsessive thoughts into their greatest competitive advantage, not by fighting harder, but by changing one simple rule they give their brain. In the high-achieving worlds of entrepreneurship, leadership, and parenting, building a resilient mindset is the difference between being trapped by anxiety and thriving in spite of it. This article reveals the exact method we use every day at The Scoggan Institute, a mindset as programmable behavioral rules that always favor long-term reward over immediate relief. These are the same principles that took my own son from failing 7th grade to straight A’s, and that have helped business owners and executives manage OCD while scaling companies and families. Redefining mindset: From attitude to behavioral blueprint Mindset is not positive thinking. It is a self-imposed law, “In this situation, I will do this specific behavior because the long-term payoff is worth more than the short-term relief.” That single rule, 10% thought and 90% repeated action, is how the brain rewires itself. In OCD, the autonomic system screams “danger” and rewards compulsions with temporary calm. Our approach at The Scoggan Institute flips the script. We teach the executive mind to install new rules through deliberate repetition, the same mechanism used in ERP therapy, but applied to school, boardrooms, and family life. The hidden cost of OCD in high achievers Left unmanaged, OCD fuels perfectionism, burnout, and self-doubt. Entrepreneurs face mental health challenges at dramatically higher rates, students shut down under performance anxiety, and parents pass worry patterns to their kids without realizing it. Yet the same intensity that creates suffering can be redirected. At The Scoggan Institute, we see it every week. The meticulous detail orientation of OCD becomes a superpower for strategy, the intolerance of uncertainty becomes disciplined risk taking, and the drive for control becomes the engine of lasting achievement. A personal example: How one rule changed my son Boston forever As an OCD and anxiety therapist at The Scoggan Institute, I’ve used these principles professionally for years. But the clearest proof came at home. In 7th grade, my son Boston was drowning. D’s and F’s, labeling himself a failure, behavioral issues with friends, and total disengagement from school. Traditional parenting, begging, rewards, and punishments, only made the anxiety worse. So I did what we do with our toughest OCD clients. I removed all outcome pressure and installed one unbreakable behavioral rule. I told him, “I don’t care what grades you get. There are no rewards for A’s and no consequences for F’s. My only expectation is this, you complete every assignment and hand it in on time. That’s it. Quality doesn’t matter.” He looked at me like I had lost my mind. Perfect. Within weeks, his grades climbed on their own. Partial credit, teacher feedback, and the sheer habit of completion did the work his stressed brain couldn’t. Anxiety dropped because the stakes disappeared. By the end of the semester, he was studying for extra points voluntarily. Today, Boston is an A student who understands that mindset, not mastery, is the real lever. That single rule, taught every day at The Scoggan Institute, is the foundation of everything that follows. 15 mindset hacks we teach at The Scoggan Institute These are the exact hacks we give clients, students, executives, and parents in Scottsdale, Arizona, to turn OCD intensity into a lifelong advantage. Focus on process completion Remove outcome pressure Embrace delayed relief Build behavioral rules Practice counterintuitive empowerment Reframe anxiety as temporary Start with achievable steps Repeat for reprogramming Shift to long-term rewards Cultivate intrinsic motivation Model effort-based praise Integrate daily reflection Encourage tolerance building Foster rule-based control Promote gradual momentum Start with one or two. Track them. Watch the same brain that once demanded compulsions begin demanding excellence, on its own terms. Leadership resilience: The CEO advantage The executives we work with at The Scoggan Institute discover that the same intolerance of uncertainty that fuels OCD becomes disciplined decision-making under pressure. The hyper focus that exhausts becomes strategic depth that competitors can’t match. Women founders we coach routinely turn diagnosis into drive, building companies while raising families, because they finally have rules that work with their brains instead of against them. Embracing resilience for authentic success At The Scoggan Institute in Scottsdale, Arizona, we don’t promise to “cure” OCD. We promise something better, a resilient mindset that turns its energy into your greatest strength, whether you’re a student aiming for A’s, a CEO scaling a company, or a parent raising confident kids. What rule will you install today? Hack For Students For CEOs For Parents Focus on Process Completion Hand in every assignment Finish the day’s key actions Require chores done, not perfect Remove Outcome Pressure No grade stress No quarterly obsession No rewards/punishments for effort Embrace Delayed Relief Sit with test anxiety Resist quick fixes in crises Let kids feel emotions before soothing Build Behavioral Rules Simple daily study routine Decision protocols Family habit rules Practice Counterintuitive Empowerment Own your learning Delegate real responsibility Give age-appropriate independence Reframe Anxiety as Temporary “This feeling will pass” “This uncertainty is short-lived” Teach “worries come and go” Start with Achievable Steps One easy task first One small strategic win One new family routine Repeat for Reprogramming Same action every day Same leadership habits Same positive responses Shift to Long-Term Rewards Future skills over instant ease Enduring growth over quick wins Lasting resilience over immediate calm Cultivate Intrinsic Motivation Let natural wins pull you Find internal fire for the mission Let kids discover their own drive Model Effort-Based Praise “You kept going” “Great execution on the process” “I saw how hard you worked” Integrate Daily Reflection Quick end-of-day journal 5-minute decision review Family check-in at dinner Encourage Tolerance Building Gradually face harder subjects Build comfort with ambiguity Help kids sit with discomfort Foster Rule-Based Control Personal study rules Executive guidelines Household mindset rules Promote Gradual Momentum Small wins compound Progress snowballs Family improvements build on each other The Scoggan Institute in Scottsdale, Arizona, is where these principles are lived every day. If you’re ready to turn OCD intensity into your greatest advantage, one behavioral rule at a time, we’re here. Follow me on Facebook , Instagram , LinkedIn , and visit my website for more info! Read more from Ricky Scoggan Ricky Scoggan, Licensed Marriage and Family Therapist Ricky Scoggan is a Licensed Marriage and Family Therapist and founder of The Scoggan Institute in Scottsdale, Arizona, specializing in OCD and anxiety disorders through innovative blends of ERP, sound frequencies, and mindset coaching. With over 20 years of experience—from distressed adolescents and substance recovery to high-profile clients like business leaders, athletes, and celebrities, he has empowered thousands to overcome challenges via neuroplasticity and behavioral reprogramming. A devoted family man and passionate educator, Ricky inspires purposeful living with a mission to expand nationwide and launch an online school for broader mental freedom.

Written by Phoebe Toft, Healing Journey Author & Coach Phoebe Toft is an impactful author and coach, known for the poetry collection "Caught in Partner Violence", where she uses words to foster understanding and healing around complex issues like partner violence and narcissism. In an age where spirituality and self-development are widely embraced as paths to healing and meaning, a deeper and more uncomfortable question emerges, what happens when spirituality itself becomes driven by the ego? This article explores how narcissism can disguise itself as enlightenment, how spiritual bypassing sustains inequality, and how poverty, power, and “inner work” are woven into a system that often rewards illusion over genuine transformation. Understanding narcissism’s role in this dynamic Today, we are witnessing a growing trend where people turn to spirituality and self-development as a path to meaning, peace, and inner balance. Many engage in meditation, mindfulness, workshops, and alternative healing practices to cope with both personal and global challenges. However, beneath this pursuit often lies a concealed issue, a narcissistic form of spirituality that masquerades as genuine insight. This type of narcissism transforms the spiritual journey into a deconstruction of true growth and understanding, where the ego’s need for recognition and self-affirmation takes precedence over deep insight and authentic transformation. What is narcissistic spirituality? False spirituality can be described as a superficial or commercialized version of spirituality, where the primary focus is on gaining status, validation, or personal advantage. It represents a form of self-deception, where spiritual concepts and practices are used to bolster the ego rather than to seek truth, deep insight, or authentic transformation. This can manifest through superficial spiritual courses or trends that promise quick solutions without depth, as well as excessive self-absorption, where spirituality becomes a tool to highlight oneself and one’s “spiritual superiority.” Additionally, there is commercial exploitation, where companies profit from people’s search for meaning without offering genuine value, and a tendency to use spirituality as an excuse to ignore or avoid taking responsibility for personal or societal issues. This narcissistic spirituality is driven by the ego, with validation, power, and status as its main motivators, creating an illusion of having found “the true path,” while in reality only reinforcing the ego’s need for recognition. How narcissism masks as spirituality Narcissism, which involves excessive self-absorption and a lack of genuine empathy, is often concealed behind a facade of spirituality. When spirituality is used as a tool to validate one’s image or to feel superior, the true pursuit of growth and insight becomes distorted. It becomes about building a “spiritual” persona that satisfies the ego’s needs rather than working with the deeper layers of one’s inner self. This can also be seen in master manipulators who understand the mechanics of spirituality but use them to distort truths and create narratives that serve their own interests. In this way, truth is manipulated, and spirituality becomes a tool for ego-driven purposes rather than a genuine path toward growth and understanding. The hidden power structure and symbolism surrounding poverty and spirituality This false form of spirituality contributes to a culture where genuine self-awareness and deep reflection are replaced by superficial trends, creating an illusion of being “enlightened” or “awakened” without having done the inner work required for real change. It can lead to a skewed prioritization, where the focus is on promoting oneself rather than contributing to the community or addressing the structural causes of poverty and oppression. As a result, spirituality becomes a tool for transformation without genuine healing or inner growth. The symbolism surrounding poverty plays a central role in this dynamic. When societal structures create inequality, spirituality is often used as an escape, a way to ignore the social issues that sustain poverty and injustice. Many seek comfort in spiritual systems that promise inner peace, but this can also serve as a means to evade responsibility. It is a form of narcissistic self-deception, where the focus on one’s “inner peace” becomes an excuse to overlook social injustices that maintain inequality and oppression. The connection between the system, inequality, and the illusion of the ego This form of false spirituality helps sustain existing power structures because it focuses on individual salvation without demanding real social change. It becomes a way to escape responsibility while the system continues to uphold poverty, fear, and oppression. At the same time, it fosters a culture where people are more concerned with their own “spiritual journey” than with addressing societal injustices. Poverty, in this context, is not just an economic reality but also a symbolic narrative of how the ego and narcissism create distance from truth. It appears that the system has cultivated a culture where being authentic, humble, and solidaristic has become costly. Staying healthy, vital, and balanced has turned into a luxury for the few, while the poor are pushed into a harsh fight merely to survive, a struggle often driven by the ego’s attempt to maintain control and the illusion of power. Prices, economic barriers, and narcissistic spirituality In today’s society, the prices of energy, food, and healthcare have risen dramatically, creating a new type of economic precipice that affects many. It is no longer just a matter of affording basic necessities, but also of maintaining a quality of life that was previously more accessible. This development has deep symbolic and social implications that go beyond immediate economic concerns. At the same time, this trend can be interpreted as a form of symbolic theft. Values such as community, compassion, and genuine growth are sacrificed in favor of the ego’s needs. It is a culture where it has become costly to preserve one’s dignity and inner peace, to keep one’s light shining, while those without resources are left in darkness. This creates an uneven distribution of symbolic capital, where the privileged cultivate their “spiritual superiority,” while the poor are pushed even further into the shadows of injustice. The rising cost as a symbol of keeping one’s light shining, and the narcissistic ego structure Paying for energy, healthy food, and healthcare has today become a symbol of being able to “keep your own light shining,” a metaphor for preserving life, vitality, and dignity. When prices rise, it becomes a struggle to maintain this “light source,” making it seem as though it has become expensive to be healthy and alive. This symbolizes how these values have been taken away from the poor, while the privileged reinforce their power. Many use expressions such as “saving on the light” or “electricity is too expensive,” reflecting an acknowledgment that we cannot afford to live healthily and that many are merely surviving with what they can get. These phrases are telling because they carry a deeper meaning that we are only beginning to understand. At the same time, this form of narcissistic spirituality contributes to maintaining and reinforcing societal inequality. It focuses on the individual’s “inner journey” without addressing the structural causes of poverty and oppression. It becomes an escape from responsibility, where instead of contributing to social change, people seek inner peace through ego soothing, a reassurance that ultimately strengthens the ego’s illusion of self-sufficiency and superiority. Maintaining health and vitality, a luxury for the few In today’s society, being healthy, fresh, and full of energy has become a luxury largely reserved for the privileged. For the poor, it is almost impossible to stay “juicy,” a metaphor for being vital and in balance, without sacrificing everything. Prices for green energy, organic food, and healthcare are often so high that sustaining a healthy lifestyle becomes a struggle against the system. Symbolically, it appears as though these are “stolen” values, things that were once taken for granted but are now reserved for the wealthy. The values of the poor, stolen, and given to the rich This development can be seen as a form of symbolic theft, where values related to health, well-being, and quality of life are taken from the poor and handed to the wealthy. It is a form of social exploitation, where the system favors those with resources to invest in their welfare, while others are pushed into a struggle merely to survive. It is as if the system has created a value imbalance, making it costly to keep one’s own light shining and leaving those who cannot pay in darkness. The social bond and the fight for survival This economic precipice creates a social bond, a form of captivity in an endless struggle to stay afloat. People become trapped in a constant fight for survival, where they must choose between prioritizing health, or paying bills. It is a battle that involves more than money. It also concerns values and identity. When one cannot afford to eat healthily or heal oneself, a part of self-respect and sense of worth is lost. A symbolic tale of systemic injustice All of these points to the fact that it has become costly to keep one’s own light shining, maintaining health, vitality, and self-respect. These values have been symbolically taken from the poor, who lack the means, and given to the wealthy, who can afford them. It is a story of how the system is designed to perpetuate inequality, where the financial burden is also a social and symbolic burden, and where the struggle to preserve a life worthy self-image becomes increasingly difficult for those with the least. In a society where the “right lifestyle” is preached as the norm, many people find themselves unable to live up to the ideals promoted. The prices of fruits, vegetables, and healthy foods have risen to a level where, for many, it is more financially feasible to choose alcohol or sugar-laden products. When individuals cannot follow the advice given and are met with disapproving looks and moralizing messages, it can quickly lead to internal conflict. Many begin to condemn themselves, as if their inability to live healthily were a personal failure. This self-blame becomes a form of self-judgment, where individuals attempt to correct their “mistake” through shame and self-criticism. This can also be seen as a way of stealing one’s own spirituality and inner strength, a form of power. When society pressures individuals to adhere to certain ideals, and they fail to meet those standards, it can create a culture where authenticity and spirituality are suppressed. Just as narcissism drains energy and inner strength from others through trauma, this form of self-criticism and condemnation becomes a way of taking power from oneself and others. It is a subtle mechanism of control that sustains inequality and dominance. Through self-punishment and shame, individuals assume a distorted sense of control over their lives, while unintentionally contributing to the repression of inner strength and spirituality in themselves and others. This dynamic underscores how inequality is not only economic but also about controlling and suppressing human inner power and authenticity, a subtle form of power that fuels cycles of shame, trauma, and social oppression. Follow me on Facebook , Instagram , and visit my website for more info! Read more from Phoebe Toft Phoebe Toft, Healing Journey Author & Coach Phoebe Toft is a courageous author and coach who draws on her experiences from a violent relationship with a narcissistic partner. In her poetry collection 'Caught in Partner Violence', she uses words as healing tools to explore the dynamics of narcissistic relationships and raise awareness about trauma. With a spiritual approach to coaching, she aims to guide others toward inner strength and freedom. Phoebe is passionate about increasing understanding among society and professionals regarding the experiences of victims, as she believes that knowledge is crucial for healing.

Written by Macarena Gonzalez, Energy Healer Macarena is a powerful energy healer, Akashic Records reader, and soul mentor who supports others in reconnecting with their true selves. Blending intuitive wisdom with healing light codes, she facilitates deep transformation, clarity of purpose and true alignment with your highest self. Across the world, a quiet yet profound shift is unfolding. Millions of people are turning inward, not in search of quick fixes or surface-level self-improvement, but in pursuit of something deeper and more enduring – healing. This silent revolution is not about becoming someone new, but about releasing what was never truly ours and remembering who we have always been. A new movement is rising, and it starts within Across the world, something remarkable is happening. Quietly, without noise or spectacle, millions of people are turning inward, searching for something deeper than motivation, more sustainable than self-help, and more real than quick fixes. This shift is not about following another trend. It is about remembering something ancient. It is about healing. The new definition of power For decades, we were taught that power was something you earned, achieved, or proved. But a new generation of seekers is discovering a truth that feels both revolutionary and strangely familiar. True power is not something you add. It is something you uncover. People are realizing that when they release what is not authentically theirs, the inherited fears, the limiting beliefs, the emotional wounds, and the old survival patterns, what remains is something extraordinary. A self that is whole, calm, creative, intuitive, grounded, and wise. A self that feels like home. Why we carry so much fear For centuries, some would say lifetimes, humanity has lived inside systems shaped by fear, scarcity, and control. Whether you explain this through psychology, sociology, or spirituality, the pattern is the same. We adapted to environments that asked us to shrink. We learned to survive instead of thrive. We inherited emotional habits that were never truly ours. “I’m not enough.” “Life is hard.” “Abundance isn’t for people like me.” “My intuition can’t be trusted.” These beliefs do not come from our organic nature. They come from conditioning. From tired systems built for productivity, not humanity. From old structures that reward numbness more than awareness. And as people wake up, they feel the truth in their bones. None of this reflects who we really are. Healing as the catalyst for remembering who we are The moment you begin healing, not theoretically, but genuinely, something shifts. Releasing fear is not just emotional housekeeping. Clearing limiting beliefs is not just mindset work. It is a return. A reconnection to your original blueprint, your intuition, your clarity, your inner steadiness, your joy. People describe it as: feeling lighter feeling more themselves feeling guided feeling connected feeling free And what emerges next feels almost magical, yet profoundly natural. Creativity, synchronicity, abundance, ease, and inner authority. Not as dreams, but as lived experience. What happens when we access our organic energy When people reconnect with their natural, authentic energy, stripped of fear, shame, and inherited limitations, they report: Joy that does not depend on circumstances Abundance that feels effortless instead of forced Clear intuition and inner guidance Relationships that deepen naturally A sense of purpose that feels undeniable A calm confidence that cannot be taken away This is not escapism. This is not wishful thinking. This is what happens when the noise is removed, and the truth is allowed to surface. The silent revolution is personal The most transformative movements in history have never begun with slogans or speeches. They begin inside people who quietly choose to live differently. To heal. To release what weighs them down. To reconnect with their essence. To embody the fullness of who they truly are. This is the revolution unfolding right now. Not loud. Not dramatic. But undeniably powerful. And millions are participating, simply by turning inward. A return to the self In a world that encourages us to look outward for validation, meaning, and identity, healing offers a radical alternative. Look inward and remember. Remember who you were before fear. Before conditioning. Before the world told you who to be. The silent revolution is not about becoming something new. It is about returning to something ancient. Something original. Something organic. Something divine. Yourself. Follow me on Instagram , LinkedIn , and visit my website for more info! Read more from Macarena Gonzalez Macarena Gonzalez, Energy Healer Macarena is a soul mentor, energy healer, and Akashic Records reader devoted to guiding others back to the wisdom of their hearts. With deep compassion and intuitive insight, she creates sacred space for healing, transformation, and the remembrance of who you truly are. Through loving support and energy work infused with presence and intention, Macarena helps you align with your soul’s purpose, awaken your divine gifts, and live with clarity, joy, and authenticity. Each article she shares is an invitation to come home to yourself.

Nina Tulio is a respected voice in salon business education, blending people-first leadership with real-world, profit-driven strategies. With 28 years in the industry, including 20 years behind the chair and 11 as a salon owner, she now teaches entrepreneurs how to grow with confidence and clarity. As Oligo Professionnel’s Business Education Ambassador, she is committed to elevating small businesses one leader at a time. Nina Tulio, Business Coach/Motivational Speaker Who is Nina Tulio? Nina Tulio is a former salon owner turned global business educator, speaker, mentor, and Business Education Ambassador for Oligo Professionnel, a leading color brand based in Canada. With nearly three decades in the beauty industry, Nina has spent the last 9 years helping beauty professionals build sustainable, profitable, people-first businesses. With 20 years behind the chair, 8 years as a multi-salon executive, and 11 years as a commission-salon owner, Nina blends real-world experience with data-driven strategy to teach stylists and owners how to grow without losing themselves in the process. She is known for her compassionate, no-fluff approach to leadership, pricing, and profitability and her belief that profit is personal, people matter, and every beauty pro deserves a business that supports the life they want, not the other way around. What inspired you to transition from salon owner to business coach and educator? Honestly, it wasn’t part of some glamorous master plan. I became a coach because I became the salon owner who almost lost everything. I hit a point where I was burned out, drowning in responsibility, and running a “busy” salon that wasn’t actually profitable. I knew how to inspire my team, but I didn’t understand the “why” behind my numbers and it nearly took me out. Once I rebuilt my business using simple financial systems, people-first leadership, and dialing in my brand, everything changed. My salon became profitable, my team grew, and, more importantly, I felt like myself again. I realized this is what stylists and owners needed, someone who could translate the hard business side into something simple, warm, and human. That’s what pulled me into education, helping others avoid the mistakes I lived through. What is the single biggest mistake salon owners make when it comes to pricing their services? They price based on feelings, fear, or comparison, not facts and data. Most owners “pick a number” instead of building a menu tied to time, product cost, and the actual expenses of running a salon. And when you guess at your prices, you guess at your profit. The result? Busy days… with no money left at the end of the month. Pricing is not emotional, it’s a business strategy. It’s the foundation of profit. And most owners don’t realize how much money they’re losing until we run the numbers together. How does your coaching approach help stylists and salon owners turn busy schedules into real profit? I teach them to stop chasing more and start focusing on better. Better pricing. Better timing. Better decisions. Better systems. Inside my programs, we break down their P&L, their pricing structure, their timing, and the daily habits that are silently draining profit. Then we rebuild their business using my 3-Part Pricing & Profit System based on data, not guesswork. The result? They work the same hours, serve the same clients, but keep significantly more money because every service is finally priced with intention. What does “pricing with intention” mean and why is it vital for salon owners? Pricing with intention means every service price is rooted in: your time your product your total business expenses your target profit Not your fear. Not your competition. Not “what you think clients will pay.” It’s vital because intention gives you clarity, and clarity gives you confidence. When your pricing is aligned with your business reality, you stop questioning yourself, stop undercharging, and finally pay yourself what you deserve. How do you help independent artists or commission salon owners confidently lead their business to profitability? I teach them how to lead with clarity, not chaos. Profit isn’t just about money, it’s about the systems, habits, and decisions that support it. My approach blends: finance leadership culture communication Systems and structure We build a business that doesn’t just make money, but makes sense. When an owner understands their numbers and their people, their confidence skyrockets, and profit follows. What systems or strategies do you teach to help salon owners scale without burning out? I focus on building a repeatable, predictable business through: documented systems accountability structures pricing aligned with profit clear roles + responsibilities simple financial routines Monthly clarity meetings forecasting + goal planning Scaling doesn’t require more hustle. It requires more structure. How do you help salon owners build a salon culture that attracts top talent and keeps them motivated? Culture isn’t a vibe, it’s a system. I help owners create cultures that are: clear consistent communicative People-first and heart-led grounded in fair standards When a team knows what the standard is, trusts leadership, feels included and valued, and feels supported, they don’t just stay, they show up stronger and more engaged. The byproduct of a healthy culture? Happy engaged employees, higher retention. Consistent Growth, and predictable profit. What kind of mindset shift do stylists need to go from “just surviving” to thriving as business owners? The shift from “I’m just a stylist” to “I’m a business.” Thriving requires understanding: your value your numbers your boundaries your schedule your profit your leadership Once a stylist sees themselves as a business leader, not just a service provider, everything changes: income, confidence, and most importantly, clarity for their future. How have your own experiences, including debt and burnout, shaped the advice you give to clients now? Deeply. When I say “I understand,” I don’t mean it lightly. I’ve lived the fear. The debt. The shame. The burnout. The anxiety. I’ve rebuilt from the bottom more than once. My first year in business, I had $800 left in my bank account. I somehow landed a paid ad in the newspaper, and thankfully it brought in a wave of new clients that kept us afloat. But by year five, during the 2009 recession, I was $90K in debt, and I had to sell my home just to keep my salon open. I made a lot of mistakes, and the turning point wasn’t luck… It was accountability. Once I held myself accountable, really accountable, everything shifted. My team and I were committed to rebuilding. That meant networking events, showing up in our community, and creating a brand that people remembered and trusted. And it worked. From year 6 to year 11 (when I sold my salon), we grew 20-30% in revenue every year and went from zero profit to 17-23% net profit. Those tough seasons became my greatest teachers, and honestly, I’m grateful for them. Because of that journey, I teach with compassion and clarity. I will never forget the human behind the business. Yes, I help beauty pros build profit. But I also help them protect their peace, confidence, and purpose, because sustainable success requires all three. For a stylist who feels overwhelmed by finances and growth planning, what is the first step you recommend? Start with one thing, your budget. Before you touch your pricing, your marketing, or your long-term goals, you need a clear understanding of what your business actually costs to run. A budget gives you the truth, not the emotional version, not the “I think I’m okay” version, but the real numbers that show where your money is going and what your business needs to grow. From there, the next step is learning how to read your P&L (Profit & Loss statement). Most owners avoid it because they think it’s complicated, but once you understand it, your entire business becomes easier. Your P&L shows you what’s profitable, what’s draining you, and what needs to shift. When you have a budget and a P&L working together, everything becomes clearer: What you should charge What you can afford Where you’re overspending How much profit you’re actually keeping What growth looks like financially, not just emotionally It’s not about becoming a finance expert overnight. It’s about building a foundation that makes every decision easier, and helps you grow with confidence instead of fear. Why should a stylist or salon owner reach out to you today if they want lasting, profitable change? Because I’ve been exactly where they are, overwhelmed, underpaid, guessing, and doing everything I could just to stay afloat. I don’t teach from theory. I teach from experience… the kind that comes from rebuilding my business more than once, digging out of debt, navigating a recession, and learning how to grow a salon without losing myself in the process. That’s why my approach isn’t about pushing harder or hustling more. It’s about giving beauty pros the two things I never had in the beginning: Clarity and a real system that supports them, financially, emotionally, and sustainably. When someone works with me, they get a partner who understands the numbers and the human behind them. Someone who knows how scary money can feel… but also how empowering it becomes once you finally understand it. If a stylist or salon owner is ready for a business that feels profitable, peaceful, and purposeful, then I’m ready to walk that path with them. Lasting change doesn’t come from hustle. It comes from clarity, support, and a strategy built for your life. And that’s exactly what I help them create. Want more tools, education, and guidance to build a profitable, people-first business? Click here to check out my website or connect with me on Instagram. Follow me on Instagram and LinkedIn for more info! Read more from Nina Tulio

Written by   Valeriya Kovbuz, Mental Well-Being Coach Valeriya Kovbuz is a Mental Well-Being Coach, writer, and researcher focused on emotional literacy, self-worth, and inner balance. She is the creator of the TREE of Balance Method and a regular speaker at international events on mental well-being and personal growth. Self-care has become a familiar response to almost every form of stress. When life feels overwhelming, we are encouraged to slow down, build routines, and take better care of ourselves. Yet for many people, even the most popular self-care ideas seem to work only briefly, or not at all. Why self-care ideas promise more than they deliver Many popular self-care ideas are built around a simple promise, if you do the right things consistently, you will feel better, more balanced, and more like yourself again. This promise is appealing because it suggests a clear path from discomfort to relief. The problem is that most self-care ideas are designed as solutions, not as responses. They assume a relatively stable inner state, with enough energy, clarity, and emotional space to add new practices into daily life. For someone already under pressure or emotionally depleted, this assumption rarely holds. Practices that may be helpful in periods of relative stability are presented as universally restorative, regardless of context. A practice meant to support well-being is asked to do the work of recovery, regulation, and meaning-making at once. When they fail to provide results, people tend to question themselves rather than the idea. This gap between promise and experience explains why many people feel that self-care “should” work for them, and blame themselves when it does not. The promise is simple, but the reality is not.   Self-care ideas vs. Real-life stress Most self-care ideas are developed with manageable stress in mind. They assume that pressure is temporary, that rest is available, and that recovery can happen in a short period of time. But for many people, stress is a permanent state. It accumulates through work demands, financial uncertainty, emotional responsibilities, and constant decision-making. This is where many self-care ideas fail to help. Practices that require time, focus, or additional effort may be realistic in theory but inaccessible in practice. When stress is chronic, the problem is not a lack of self-care knowledge, but a lack of available internal resources. What is often missed is that many popular self-care approaches were not created for long-term pressure or constant stress. Without recognising this, self-care keeps feeling disappointing for the people who need it most.   When self-care becomes another task Self-care is meant to reduce pressure, but it slowly turns into another obligation. When energy is already low, even well-meant self-care ideas can feel demanding, and skipping practice can bring guilt instead of relief. In this moment, self-care stops being supportive and becomes performance-based. The focus shifts from “How am I actually doing?” to “Am I doing self-care right?” This is one of the reasons self-care ideas don’t last. Anything that adds pressure eventually gets dropped.   Why popular self-care ideas ignore emotional state Many popular self-care ideas are designed to be easy to share and follow. To achieve this, they often leave out the most important part, which is how a person actually feels when they try to use them. Emotional state changes with fatigue, stress, or uncertainty, and popular self-care ideas tend to overlook this difference. Self-care is often presented as emotionally neutral. The same advice is offered whether someone feels relatively steady or deeply drained. The expectation is that the practice will work first, and the emotional state will adjust later. For many people, this is where self-care stops being supportive. When advice doesn’t meet their inner state, it feels distant or unrealistic. Not because the idea is wrong, but because it does not match where the person is starting from.   What makes self-care sustainable Self-care becomes sustainable when it remains responsive to a person’s actual capacity. Practices are more likely to continue when they can adjust to different internal states. This flexibility makes it possible for self-care to remain even during periods of strain or reduced energy. Another essential factor is effort. Practices that rely on ongoing self-discipline or motivation tend to weaken over time. In contrast, forms of self-care that reduce internal pressure are more likely to be maintained. Finally, sustainable self-care is grounded in awareness rather than performance. It focuses on recognising what is supportive in the moment, instead of meeting an external standard of what self-care should look like.   Rethinking popular self-care ideas Rethinking popular self-care ideas does not mean rejecting them altogether. It means questioning the assumptions on which they are often built. When self-care is treated as a solution that should work regardless of circumstances, it easily becomes disappointing. A more realistic understanding recognises that care cannot be separated from the conditions in which a person lives or from the relationship they have with themselves. Viewing self-care in this way shifts the focus from finding better ideas to developing greater discernment. Instead of asking which practices are right or wrong, the question becomes whether a particular form of care is appropriate, supportive, and sustainable at the given moment. The role and importance of reflective tools To recognise one’s inner state, reflective tools can be particularly helpful. They provide a way to pause, observe, and name what is happening internally. Visual and structured tools, such as the TREE of Balance, support this process by helping people identify their current resources, areas of strain, and points of stability before deciding what kind of care is actually supportive. This approach is explored in more detail in the book, You Already Have It: A practical guide to finding balance within , using a reflective framework to clarify inner state, available resources, and areas that require support before any form of self-care is applied. Self-care is often discussed as something people need to improve or maintain. For many, the difficulty lies not in a lack of effort but in the distance between popular ideas and real emotional experience. A more supportive understanding begins with attention to how we actually feel and what is realistically available. In this form, self-care is not a system to follow. It becomes an ongoing way of staying connected to ourselves, flexible enough to adjust, and stable enough to support us through everyday life. Follow me on LinkedIn for more info! Read more from Valeriya Kovbuz Valeriya Kovbuz, Mental Well-Being Coach Valeriya Kovbuz is a Mental Well-Being Coach with a background in psychology and special education. She is the author of the TREE of Balance Method – a structured self-reflection tool for reconnecting with one’s internal resources. She helps people facing emotional overwhelm, self-doubt, or life transitions restore clarity, confidence, and inner balance. She writes a regular column on mental well-being, serves as a peer reviewer for academic journals, and is a member of multiple Transactional Analysis associations and other professional communities. She is also certified in The Science of Well-Being by Yale University, which informs her evidence-based approach.

Economic uncertainty continues to weigh heavily on Americans’ financial confidence. With inflation, U.S. national debt surpassing $38 trillion, record government spending, and talk of future tax hikes, many baby boomers and retirees are asking a critical question: How can I safeguard my savings from higher taxes? According to Chuck Oliver, founder of The Hidden Wealth Solution  and two-time best-selling author, the answer lies in education, strategy, and understanding how to legally pay the least amount of tax required by law. For more than two decades, Oliver has helped high-income earners, retirees, and business owners protect their wealth through proven, IRS-approved planning methods. “We help people keep more, live more, and leave more,” Chuck Oliver says. “Most people don’t realize how much control they actually have over their lifetime tax outcome.” The growing tax crisis The U.S. national debt has reached an unprecedented level, and the implications for taxpayers are hard to ignore. The Congressional Budget Office projects  that federal debt held by the public will rise from roughly 100% of GDP in 2025 to 120% by 2035. “That means more debt, more spending, and inevitably, more taxes,” Chuck Oliver explains. “When you have more people in the wagon than those pulling it, something has to give, and that something is taxes.” Oliver adds that Washington knows precisely where to find untapped revenue: retirement accounts that haven’t been taxed yet. The hidden tax time bomb Traditional 401(k)s and IRAs have long been marketed as retirement-friendly tax shelters. But Chuck Oliver and The Hidden Wealth Solution caution that these accounts can quickly become “ticking tax time bombs.” While contributions are tax-deferred, withdrawals in retirement are taxed as ordinary income, often at higher rates. As savings grow, so does the deferred tax liability, compounding quietly in the background. He illustrates this with the story of Eric, a 62-year-old client with $1.5 million in employer retirement plans. Assuming modest 5% annual growth and a 25% effective tax rate, Eric would pay nearly $1.5 million in taxes over his lifetime. If rates rise or returns increase, that figure could climb to $2.6 million, exceeding his current account balance. “Imagine paying back in taxes the same amount or more than you saved,” Oliver says. “That’s the reality for many unless they act now.” A proactive alternative: The saving tax optimization plan To counter these risks, Chuck Oliver and his team of proactive CPAs and tax strategists created the Saving Tax Optimization Plan (STOP Analysis), a structured process designed to identify legal opportunities to reduce current and future tax exposure. This approach at The Hidden Wealth Solution focuses on tax diversification, income timing, and wealth optimization. “It’s not about taking shortcuts,” Oliver explains. “It’s about using deductions and conversion strategies that have existed in the tax code for decades.” For example, through strategic planning, some clients have executed large Roth conversions , shifting funds from tax-deferred accounts into tax-free Roth accounts—all without increasing their taxable income. “If you create a $300,000 deduction, you can offset a $300,000 Roth conversion,” Oliver says. “It’s dollar-for-dollar and completely within IRS guidelines when done right.” Eight tax-saving opportunities for 2025 Chuck Oliver highlights several key strategies that can help Americans reduce their tax liabilities in 2025 and beyond: Avoid Overfunding Tax-Deferred Accounts: Traditional 401(k)s and IRAs defer taxes, not eliminate them. Consider balancing with Roth contributions. Leverage Health Savings Accounts ( HSAs ): One of the few vehicles offering triple tax advantages. Harvest Tax Losses Wisely: Use realized losses to offset tax liabilities Optimize Itemized vs. Standard Deductions: Review which method yields the greatest savings annually. Consider Roth Conversions Early: Converting while tax rates are historically low can secure long-term tax-free growth. Reduce Required Minimum Distributions (RMDs): Strategic conversions and withdrawals can minimize forced distributions. Time Income Strategically: Income deferral and or expense shifting can prevent bracket creep. Plan Gifts and Estates: With the annual gift exemption at $19,000 per recipient, now is the time to transfer wealth tax-efficiently. Why now is the time to act With inflation, government spending, and demographic pressures all pointing toward higher future tax rates, Chuck Oliver warns that the window for tax-efficient planning will come to a close. “Taxes are at historic lows. It’s like everything is on sale,” he says. “But most people will sleep through the sale and wake up when the price has doubled.” His message to Gen X, baby boomers and high-income earners is direct: The cost of waiting is enormous. Every month of procrastination represents lost opportunities to convert, compound tax-free, and protect retirement income and assets from future rate hikes. Final takeaway The Hidden Wealth Solution operates on a simple but powerful principle: Education equals empowerment. By understanding how to legally minimize taxes, Americans can preserve more wealth, retire earlier, and pass on more to future generations. “Most people let taxes control their retirement,” says Oliver. “We teach you how to control your taxes instead.”

Written by Nashay Lowe, Founder & Principal Consultant Dr. Nashay Lowe is known for her work in conflict management and qualitative social science research. She is the founder of Lowe Insights Consulting, an orator, the author of several publications (including thought pieces and peer-reviewed articles), and host of The Resolution Room podcast. We all like to believe we handle conflict with logic. But in reality, most of us react long before we realize why. Behind every sharp reply, silent withdrawal, or feeling of defensiveness lies a deeper story waiting to be understood. This article explores what’s happening beneath those moments and what they’re quietly costing us. What makes us react? Conflict is one of the most fundamental human experiences, yet when tension rises, many of us default to automatic, protective patterns like anger, withdrawing, over explaining, or trying to “fix” the situation. These reactions often feel outside of our control, but they are not random. They are learned, patterned responses shaped by identity, context, and the social and psychological ways we interpret threats to our safety, dignity, or belonging. The critical difference between reacting and responding is a moment of intentional space. A reaction is fast, emotional, and protective, often fueled by the amygdala’s quick activation. However, what we perceive as a threat is deeply shaped by experience, culture, and power dynamics. A response, conversely, is intentional, grounded, and aligned with our values. As Viktor Frankl famously noted, “Between stimulus and response there is a space. In that space is our power to choose our response. In our response lies our growth and our freedom.” That space is where conflict management shifts to transformation. What triggers us Triggers are often rooted in deeper needs, the need to feel respected, valued, understood, or in control of our own story. A single phrase, gesture, or assumption can activate old emotional associations. Researchers like John Gottman highlight that conflict escalates fastest when people feel unheard or misinterpreted. Triggers in conflict situations indicate deeper, unresolved issues, like things left unsaid or aspects that feel vulnerable or unprotected. These are often not related to the immediate scenario but have been internalized over time to become core beliefs. When we operate from this standpoint, we are no longer reacting solely to what was said, but to what that perceived slight means about us. The critical intervention is to take a deliberate step back, pause between the stimulus and response, and name your emotional triggers. By bringing these subconscious interpretations into conscious awareness, you begin to dismantle their power. Informed reflection is essential for personal control. It shifts us from automatic, defensive emotional reactions to proactive, constructive participation. Why old patterns resurface Our early environments, including families, schools, community norms, and even past workplaces, acted as primary training grounds, teaching us what conflict meant and how to survive it. These survival strategies, repeated over time, become automatic, unconscious scripts. We no longer consciously decide to react, the reaction simply happens. In psychology, this phenomenon is called schema activation. A schema is a mental framework, a way of organizing and interpreting information. When a current situation, like a critical tone, a challenging demand, or a familiar facial expression, contains elements that feel similar to a past threat or conflict, even a mild one, the old framework resurfaces. The brain, prioritizing speed and perceived safety, instantly pulls the old script. We find ourselves saying or doing things that feel out of our control, as if they were driven by a ghost from the past. The single most powerful step toward changing these patterns is noticing when we’re replaying the past. This act of observation, pausing before reacting, and asking, “Is this reaction about this moment, or is it an echo of an old story?” is the key to interrupting the automatic script and choosing a response that is aligned with our evolved values, needs, and goals. It is the moment where choice re-enters the equation. How stress distorts judgment High stress impairs judgment by suppressing the prefrontal cortex, the brain’s center for reasoning and empathy. This leads us to interpret neutral comments harshly, read simple observations as attacks, and develop an intentionality bias, assuming the other person’s actions are deliberate attempts to hurt us. This defensive mindset, driven by a need for self-protection, prioritizes being “right” over achieving understanding. Everything is filtered through fear rather than curiosity, making true resolution impossible. The cycle is broken by regulating stress, which restores clarity and allows the crucial shift from asking, “How do I defend myself?” to genuinely inquiring, “What is this person trying to communicate?” Why conflict escalates Conflict rarely escalates because of the issue itself. It escalates because of the emotional reactions around the issue. Psychologist Roy Baumeister’s research on “bad is stronger than good” explains why negative cues, such as tone, posture, and tension, hit harder than positive ones. When one person becomes reactive, the other person’s nervous system responds in kind. Before long, the conversation isn’t about the problem anymore. It’s about the fear beneath it. Escalation is a feedback loop of unregulated reactions. Breaking the loop starts with one person choosing calm. What can we do differently? How to rewrite reactive habits Changing deep-seated conflict patterns is a journey built on consistent practice, not perfection. New, productive habits are primarily cultivated through repetition, which reinforces healthier behaviors and open-minded curiosity. This inquisitive stance allows us to pause before an automatic reaction and ask, “What is truly happening here? What is my underlying need? What is the other person’s perspective?” This represents a crucial shift from blame to understanding. Crucially, this process requires self-compassion, not self-criticism. Self-criticism is counterproductive, generating shame and anxiety that trigger the very reactive patterns we aim to change. Instead of a critical voice that says, “I always mess this up,” replace it with a compassionate, objective one, “What can I learn from this, and what will I try differently next time?” This transforms a setback into a data point for growth, paving the way for sustained, healthy change. Building proactive capacity How to move from reaction to proaction True resilience and effective conflict resolution are built on proaction, a continuous practice of strengthening our internal resources long before a tense moment arises. This preparatory work, emotional regulation, self-awareness, and clarity, collectively widens our “window of tolerance,” the optimal zone of arousal where we can think clearly, regulate emotions, and access complex problem-solving skills. When conflict or stress pushes us outside this window, into hyperarousal like anger, or hypoarousal like shutdown, our capacity for constructive dialogue is lost. Cultivating this proactive foundation allows us to remain calm and available for productive engagement, transforming conflict into an opportunity for understanding and growth. Moving forward together Conflict will always surface in human relationships, but the way we meet those moments can change everything. For readers interested in strengthening those early moments, the RESOLVE Workshop Program offers a simple, research-informed framework that helps teams recognize these signals early and respond with steadiness rather than urgency. Those who prefer to explore these themes through conversation may appreciate The Resolution Room  podcast, where each episode looks beneath the surface of real-life tensions and examines how ordinary moments of friction can become opportunities for connection and insight. Remember, small shifts often lead to larger transformations. Follow me on  Instagram , LinkedIn ,  and visit my website  for more info! Read more from Nashay Lowe Nashay Lowe, Founder & Principal Consultant Dr. Nashay Lowe is a leader in conflict transformation, leadership development, and organizational culture. From an early age, she was drawn to understanding and complex problem-solving. This calling inspired her to create practical frameworks and people-centered approaches that move conversations from breakdown to breakthrough. Through Lowe Insights Consulting and The Resolution Room podcast, she lives out her mission to help the institutions shaping our daily lives turn conflict into a catalyst for change, because when our systems work better, so do our communities.

Written by Anne-Sophie Gossan, Transformational Career Coach Anne-Sophie Gossan, founder of Inner Spark Coaching, supports individuals going through career transitions so they find meaningful direction, reignite their spark, and thrive. She brings calm, clarity, and deep empathy, and asks the questions that unlock their truths while holding space for both vulnerability and growth. The festive season is often painted as a time of joy and celebration, yet for those navigating career transitions, it can quietly amplify stress, uncertainty, and emotional fatigue. This article sheds light on the hidden pressures of the holidays and offers gentle, practical insights to help you move from burnout toward balance during this demanding time of year. The festive season’s hidden weight The festive period is often portrayed as a time of joy, togetherness, and celebration. Yet for many navigating career transitions, it can feel like an emotional minefield. The lights may sparkle, but beneath the surface lies a mix of financial strain, social obligations, and the shadow of uncertainty about the future. When your career identity feels shaken, the season’s demands can magnify stress rather than relieve it. “The first step in this journey is to remember that a great deal of the stress we feel at the holidays is of our own creation.” – Dr. Daisy Sutherland The stress triggers that tip us toward burnout Financial pressure: Gifts, travel, and seasonal expenses can feel overwhelming when income is unstable or unpredictable. Identity conflicts: Balancing professional uncertainty with family expectations can leave you feeling torn between who you are and who others expect you to be. Social overload: Parties and gatherings may amplify feelings of comparison, inadequacy, or isolation. Year-end reflection: The season naturally invites questions like “Where am I in life?” or “What’s next?”, which can be painful when you’re in transition. These triggers don’t exist in isolation. They pile onto the already heavy load of career disruption, pushing many toward exhaustion, guilt, or withdrawal. According to a survey by Mental Health UK (2025), 80% of respondents reported their mental health worsening over the festive period, with nearly three-quarters feeling lonelier despite being surrounded by family and friends. Why career transition magnifies festive stress Career transitions are inherently destabilising. They challenge identity, routine, and security. Add the festive season’s heightened expectations, and the result can be burnout, a state of emotional depletion where joy feels out of reach. As I explored in my article “Shaken Identity”, career transitions often unsettle our sense of self, leaving us feeling disoriented. During the festive season, those feelings often intensify. Family roles, social expectations, and financial pressures collide with the uncertainty of change, creating a perfect storm that can push even the most resilient into burnout. Three coaching insights to move toward balance Boundaries with compassion: Practice saying no to obligations that drain you. Boundaries aren’t rejection, they’re self-preservation. Frame them with kindness, “I’d love to join, but I’m pacing myself this week.” Mindful spending: Reframe gifts as gestures of thoughtfulness rather than financial burdens. Consider creative alternatives: handwritten notes, shared experiences, or acts of service. Intentional reflection: Instead of spiralling into “What’s wrong with me?”, use journaling or quiet rituals to process your career journey. Ask gentler questions, “What have I learned this year?” or “What small step feels possible next?” How others can help If you know someone navigating a career transition this festive season, small acts of understanding can make a big difference. Offer practical support, like sharing resources or helping with everyday tasks, but also emotional space, listening without judgment, validating their feelings, and respecting their boundaries. Sometimes the greatest gift is simply reminding them they don’t have to carry the weight of change alone. “Without leaps of imagination or dreaming, we lose the excitement of possibilities. Dreaming, after all, is a form of planning.” – Gloria Steinem Reframing the festive period The festive season doesn’t have to be a test of endurance. With gentle boundaries and mindful choices, it can become a bridge from burnout to balance. Think of it as a pause, a chance to nurture yourself, reconnect with what matters, and plant seeds of renewal for the year ahead. A festive reminder The holidays may never be free of challenges, but they can be reclaimed as moments of care and clarity. By shifting focus from external pressures to internal alignment, you can transform the season from a source of stress into an opportunity for balance, and perhaps even joy. If this resonates with you, let’s explore how you can step into the new year with clarity and confidence. Reach out to begin a conversation about your journey because balance and renewal are possible, even in times of transition. Follow me on Facebook ,  Instagram , LinkedIn ,  and visit my website  for more info! Read more from Anne-Sophie Gossan Anne-Sophie Gossan, Transformational Career Coach Anne-Sophie Gossan spent 25+ years in the corporate world navigating high-stakes environments and career transitions. She spent years building a career and a home, juggling the demands of raising two boys while holding down a very demanding job. When redundancy struck, it shook her confidence and identity in ways she hadn’t anticipated. She decided to qualify as a coach and to create Inner Spark Coaching: Reimagine Your Story, a safe space where her clients can reclaim the unstoppable version of themselves that’s always been there. Through coaching, conversation, and deep transformation, she guides individuals into their next chapter with clarity, confidence, alignment, and renewed purpose.