"Hard conversations, easy life.”
Someone shared this with me years ago, and my experience has proven it to be true.
Yet, many of us avoid difficult conversations – even though avoiding them often creates more stress than having them.
This week I had the opportunity to hold a resilience impulse session for a group of women in medical leadership. One topic that resonated strongly was the discomfort around having difficult conversations. And interestingly, it doesn't seem to matter whether it's in our private or professional lives.
Maybe it's because of my current role as an HR Business Partner, where these conversations are part of my daily business. I could say "unfortunately" – but I always try to look at it as an opportunity. Think about how many misunderstandings, assumptions, frustrations, and sleepless nights can be avoided if we simply talk to each other.
My experience showed me that honest conversations can have a surprisingly positive impact. Yes, they may feel uncomfortable for a moment. But the relief afterwards is worth it. And sometimes the relationships (private or business) get even better.
💡The more frequently you have these conversations, the easier they become.
So what makes difficult conversations uncomfortable for you?
🔸 The unknown reaction of the other person?
🔸 The possibility of being disliked afterwards?
🔸 The fear of hurting someone?
🔸 The belief that the other person can't handle the truth?
🔸 The uncertainty about what comes next?
If you think people cannot handle the truth, be aware that we often underestimate them. In fact, many people prefer clarity over being left guessing.
Whatever it is, awareness is the first step. Because once you understand what's holding you back, you can start working on it.
Maybe that conversation you've been postponing is exactly the one you need to have - right now.
#Resilience #Communication #SelfAwareness
“Think and Grow Rich” is one of the best-selling personal development books ever written. What many don’t know is that Napoleon Hill wrote another book shortly after: Outwitting the Devil
It’s controversial - and deeply thought-provoking. That’s why it was only published in 2011, decades after it was written in 1938.
Through a symbolic “conversation with the Devil,” the book puts a mirror in front of the reader and challenges to reflect on:
👿 How #fear can act as a silent controlling force in our lives
😈 How #independence of thought, #selfdiscipline, and a clear #purpose can change our lives for the better
Basically, #OutwittingtheDevil reinforces a powerful reminder: fear and routine can quietly limit our potential if we don’t actively question them. I don’t agree with everything written in the book, but I believe it’s a book worth reading - not because it has all the answers, but because it asks questions that matter 🤔💡
Honestly it’s hard to tell if I find it scary or brilliant as the insights remain remarkably relevant, even in today‘s time … I’d go with #brilliant! ✨
Convince yourself! 🤓
For 2026 - do yourself a favor and listen to your body more often, without feeling guilty. Just do what feels right! ✨
I was sitting at the airport, having already written a whole page .. but this time I’d like to keep it short.
Guatemala, Jan 2nd, Hiking up Acatenango: My body didn’t react well to the altitude. I felt nauseous the whole time, so I couldn’t do the full hike up to the Fuego volcano and stayed at base camp. It was definitely a hard pill to swallow - especially for my pride. Of course, I could have ignored my body and pushed through; however, the risk of injury was simply too high. And yes, for a brief moment I thought about what others might think - but once I put my health into the equation, it was easier to accept, and - nausea aside - I could enjoy my time at base camp.
The very next day my friend texted me saying she’d like to dance more in 2026. So yes, listen to your body and just dance! Why not? Because people might think you’re having fun? 😉
The thing is, most people are so focused on themselves that they don’t really spend time thinking about others.
P.S. As you can see, even from base camp the view of the eruptions was great 🙏
Happy 2026! 🦋
#BeYou
“I know fear keeps us alive, but I also know that fear keeps us from living.” - Evy Poumpouras
Evy Poumpouras is not who you would typically picture as a secret service agent - I first heard her speaking on the podcast “the Diary of a CEO” where her stories and insights captivated me, so I ordered her book “Becoming Bulletproof”, and it quickly became clear that this book will be part of my top ten reads.
If you have read “Can’t Hurt Me” by David Goggins, you will most likely find this book just as inspiring and impactful 🌱
My Key Take Aways:
🌿 Resilience is built, not born
🌿 Managing fear is a conscious act of courage - a choice we all have the power to make
🌿 Panic shuts down our ability to think, reason, and act
🌿 If you are not aware of your surroundings, even the best self-defense techniques will be useless, because you will not have the chance to start fighting the threat
🌿 The quote by Mike Tyson “Everybody has a plan until they get punched in the face” describes perfectly that you can plan and prepare for everything .. and then life happens
🌿 Be careful how you talk to yourself. Trust and believe in yourself!
🌿 You might not control others and what they think of you but you can always control your response to it
🌿 The power lies in listening and observing
🪴In short:
Courage isn’t the absence of fear - it’s showing up in spite of it. Even in the most hopeless situations, choosing to face reality with honesty, humility, and strength is one of the most powerful things we can do.
While most of us may never face extreme situations like secret service agent Evy did, we can still learn valuable lessons from her and apply them to our everyday lives.
🌴Even shorter:
Go, get your copy and start reading!
“Happy Birthday!! 🥳” Sounds great and some people love to hear it; Others don’t.
But why is it that certain people don’t like to celebrate their birthday?
I have to admit I also belong to that group - well, actually it’s a mix of yes and no at the same time. Last weekend it was AGAIN that day of the year 🙈 In fact, it was a great weekend, I had lots of fun and got to see my family and friends and received some lovely messages (thanks 🙏).
However, while I felt “I just wanna stay 28 a little longer” everyone else seemed to enjoy congratulating me - That’s why I took some time to reflect because that feeling only emerged a few years ago..
Then it clicked 💡 Birthdays are a simple reminder that another year has passed. Another 52 weeks of your life (of approx. 4000 weeks if you are lucky)! And maybe it’s just that slight moment of fear that I didn’t enjoy it enough ..
.. the truth is, the last 365 days have been full of ups and downs, but above all, full of wonderful memories with great people 🫶 Therefore, let me share with you what I am taking with me into another round of being 28 😉
✨ Highly recommended to read the “Big Five for Life” by John Strelecky - It taught me that once you define what truly matters to you, making decisions becomes as easy as it can get.
✨ Dare to be yourself — there’s no better feeling than living authentically. The right people will value you for who you truly are.
✨ Don’t waste energy on things that don’t matter — whether it’s traffic or a long queue in the grocery store, save your focus for what deserves it.
✨ Do what feels right and makes you happy, not what society is expecting you to do.
✨ Tell your favorite people how grateful you are to have them in your life. You might think they know, but it’s worth repeating.
✨ Be grateful.
The Let Them Theory by Mel Robbins - A must read for everyone! 🔥
I’ve already shared a podcast episode on this topic, and now I‘d recommend you also read the book “The Let Them Theory” to get the full picture.
This concept isn’t simply about allowing others to behave however they wish or passively accepting everything. It’s about consciously choosing to “let them” think, act, or feel as they do—and then shifting the focus to “let me” decide how to respond in alignment with my own values and priorities 💁♀️
Why does this approach work? Because when you adopt the “let them, let me” mindset, you engage your prefrontal cortex—the part of the brain responsible for planning, decision-making, and impulse control. As a result, you're less likely to react emotionally and more likely to respond thoughtfully (reducing the chances of regret later on😉)
📍My key #takeaways:
You can‘t control other people—their words, actions, or thoughts. However, you can control your own responses, choices, and your own mindset. Redirecting your energy inward rather than outward allows you to take care of your emotional well-being. And by releasing the need to manage others' behavior you‘ll reduce anxiety, anger, and stop overthinking.
Adopting a "let me" mindset shifts the focus to personal responsibility—your growth, your values, and your boundaries. At the same time, practicing the "let them" approach fosters emotional detachment from what is beyond your control. The more you try to control others, the more resistance—and ultimately, stress and conflict—you create. You may be surprised how much lighter and more peaceful life will feel if you just „let them“ ✨
50 Burpees in 2 Minutes - Until this morning I haven’t thought about this being a goal of mine. After an already quite intensive group fitness class, our instructor told us to do 50 burpees in 2 minutes. Aiming for these 50 burpees as our own personal goal for the day.
A year ago I might have thought “wow, that’s a lot and quite impossible 🥵” - Today I thought “ok let’s give it a try 💪”. The option of not getting there didn’t even occur to me. Obviously I knew it’s gonna be tough, however my mind was in a different state: Just do your best!
Throughout the last year I’ve realized that sometimes “doing your best” is 20%, other days it’s up at 85%. And sometimes it feels like you’ve literally reached 100% - That’s perfectly fine. It was a hectic, sometimes chaotic but at the same time extremely exciting year. Of course we can’t feel the same every day. #Consistency is key - In the days you don’t feel like it, you have to be disciplined enough to just keep showing up. And especially in the moments you think you’re done, just do one more. Then, sooner or later you will realize how much you’ve improved and how far you’ve come - which is the best feeling 🙌
My key #takeaways from this year, that I want to maintain:
🔸 Be consistent, don’t let your mind tell you how to feel - do it anyway.
🔸 Take care of yourself - no one knows better how you are doing than yourself.
🔸 Don’t compare yourself to others, just focus on yourself and do what feels right.
🔸 Most importantly - Enjoy Your Life - even though it will never be perfect, you can still enjoy it. It’s a “mindset thing” - Right now, I feel the happiest, most content and fittest ever since, simply because I do what I enjoy the most in private as well as in business. Be #aware, your life is a melting ice cube and you hold it in your own hand..🧊
This mindset shift started a couple of years ago, and I know now, it’s a never ending story. What led me there were books, podcasts and spending time with positive, engaged people.
🎧 Podcast: The Mel Robbins Podcast
📚 Books: “Can’t Hurt Me” - David Goggins and “The Practice of Groundedness” - Brad Stulberg
🤗 People - Anything between as little as a 5min conversation up to hours spent with my best friends 🦅
There’s a lot to learn from Iceland and its glaciers; One thing that stood out to me that I wanted to share - A glacier is basically nothing more than hundreds of thousands of snowflakes compressed until there are no more air bubbles and finally turn into glacier ice (well aware of this being very much simplified as I’m not a glaciologist).
Why I wanted to share this - Basically we all are snowflakes - each of us is unique, precious and beautiful on its own ❄️
However, under too much pressure and stress we human beings also tend to (metaphorically speaking) lose our breath and get tense which eventually can lead to various physiological and psychological symptoms. Additionally, sometimes we might feel like we’ve lost our refreshing sparkling uniqueness - Don’t let it get that far and make sure you take good care of yourself to stay such a gorgeous snowflake 😌
Stress Factor: Sand on the Towel 🏖️
While on the beach, do you care about sand on your towel or are you asking yourself right now, why this matters? Which group do you belong to?
Imagine you’re sitting on the beach, enjoying the sun, talking to your friends and then there it is… you spot sand on your towel. How do you react? Many people, including some of my friends, hate it. It really bothers them and they have to shake it off instantly. So, any time someone walks past them or someone’s shaking out their towel and sand lands on their towel, they feel a little stressed. I never thought about it as for me, I know that the second I put my towel on the floor, there will be sand on it (also because I don’t really pay attention and walk over it with sandy feet). Fact: It doesn’t bother me at all.
Actually I know that stress is a very individual feeling and if it something isn’t relevant to you, it can’t stress you. Meaning, the more imporantance you attach to something the more stress can be triggered. However, I never linked it to such a small detail (in my eyes) while being such a big topic for many others.
Therefore, pay attention to what bothers you and ask yourself if it’s worth your energy. Maybe you’ll just get used to sand on your towel.. 😎
As I’m writing this I am sitting on the beach next to my friend - Her towel and herself clean, without any grain of sand. Myself and my towel the opposite. And she confirmed: Sand does stress her - a lot! Anyway, thank god, the feeling of stress passed quickly and she enjoyed the rest of the day, while paying close attention to a sandfree towel. 😉
High Functioning Depression - An important topic to talk about during #MentalHealthAwarenessMonth ✨
A tricky one; I've experienced it myself and I'm glad to have come across this term early enough and learned about it - otherwise, who knows where it would've led.. 🙏
If you thought of depression as simply being at home, crying, not delivering and lack of energy.. Let me tell you that high functioning depression doesn't feel like that at all. People suffering from high functioning depression are delivering at work, running the chores, simply functioning and making sure things work out.
However, these people don’t feel joy, not even in activities they usually experienced as pleasurable (there is even a medical term for that: #Anhedonia). More often, they spend their time doomscrolling on social media and have no energy to do the things that make life worth living. Other symptoms might be physical restlessness, physical slowness or not feeling to move at all when done with “functioning”.
Unfortunately, affected people often don’t realize they are suffering from high functioning depression because they are still going through their days and do the work. Nonetheless, there are the ones who are aware of it but don’t want to acknowledge it - Maybe you have heard of “smiling depression” which is often used as synonym for high functioning depression – It’s basically that a person tries to hide emotional distress and put on a positive face mostly because they don’t want to be a burden to anyone. 🫠
💡 If you consider yourself as a high functioning person and experience one of the above-mentioned symptoms it might be worth to have a look at Dr. Judith Joseph’s High Functioning Blog. She’s the world leading expert on that topic and provides helpful information and insights.
Please be aware, that if not treated well, it can lead to severe consequences - Take care of yourself! 🍀
#highfunctioningdepression #drjudithjospeh #resilience #mentalhealth #smilingdepression
#Awareness is the key to more resilience and a healthier mind 😌
As Dr. Dan Siegel would say “Name It to Tame It” - if you aren’t aware of it, you can’t change it.
In a first step you could ask yourself “Am I aware of…
🔸 how many times I say yes even though I actually want to say no
🔸 how much energy I waste on complaining instead of being grateful or focus on the positive
🔸 how busy I am running from one event to the next without asking myself if it‘s still the right direction and am I content with my life
🔸 how often I prioritize instant gratification over my long-term goals
Only four aspects to think about ... and there are so many more things to be aware of that would have a positive influence on our mental health if handled differently - Let me know if you need more inspiration 🫧
However, unfortunately just by knowing about it you haven’t changed yet. In a second step think about possible actions you can take to change your behavior the next time you‘re in „that“ situation.
✨Happy #MentalHealth Awareness Month✨
And always keep in mind - becoming resilient and taking care of your mental health is a process and will not happen overnight - so, it’s for sure worth to start investing your time and energy into strengthening your personal #resilience today! 🪷
Today is World Kindness Day - I hope you have been blessed with a random act of #kindness ✨ If not, let me tell you, I’m sure you’re looking stunning (even if you’re wearing sweatpants or snuggling up in your mermaid tail blanket – even more in that case!) 😉
Joking aside - There are lots of studies showing that being kind has a beneficial impact on our own and others’ wellbeing. But to be honest, we shouldn’t be kind to each other because it's good for our health, we should be kind to each other because it's part of our identity. I would consider it part of a normal behavior, but who defines normal.. And if you’re not sure whether you are “normal” or not, it can be as simple as..
.. greeting a stranger on your walk.
.. holding the door open for the person behind you.
.. asking the receptionist at your gym how his day is going.
.. complimenting someone on their winter jacket.
.. smiling at the person passing you in the store.
Whatever would make YOU feel heard and seen or would put a smile on your face – most probably would make others feel the same 😌
One of favorite travel stories to share – I was on vacation grabbing dinner in a supermarket on my way back to the hostel because it was pouring outside, super windy and cold (to put in relation: maybe an hour later there was an emergency message on my phone from the government asking everyone to stay at home because of the weather). And then there was that elderly man in front of me trying to buy a pack of pop tarts (~ $ 1.79) but his credit card was denied over and over again. He didn’t understand what the cashier was telling him, so I just gave the cashier the sign that I’ll cover it. The cashier looked at the man, said “it’s fine, sir”. The man took the pop tarts and walked out of the store. —> It’s not about the value, it’s about the action that you take – no matter how small it might be. For someone else it might mean a lot. Be attentive to your environment.
Everyday, try to remember that nice quote saying “You never know what someone is going through. Be kind. Always.”
#WorldKindnessDay
This is an absolute must-read for anyone being in the midst of his/her personal development process .. well, actually for everyone.. 😉 This book has made it into the top three of my all-time favorite book-list!
Reading this book feels like Brad Stulberg telling you, as a friend, everything you need to know about #groundedness. And he puts it in such a way that you don’t want to stop reading.
But another reason why I fell in love with it is because it’s not just about theory, about what could be - it’s about what you can and have to do in order to change. As Brad stated it perfectly “#Complexity gives you the excuses and ways out and endless options for switching things up all the time. .. You can’t hide behind #simplicity. You have to show up, day in and day out and work toward your desired changes. Behavior change is consistently showing up and doing the work. Not dreaming about it. Not thinking about it. Not talking about it. Doing it.” 💥
I couldn't agree more - whenever I talk about #resilience I try to emphasize the importance of doing. #Consistency and #discipline is key. No matter how much you want it - if you don’t let action follow, you’ll never get there. However, we can’t just work hard and expect things to be successful (leads me to another good book recommendation: “Quit” by Annie Duke). Sometimes we need to be patient and accept the situation we’re currently in. Reflect on what is possible right now and what is not. And then go from there. #Acceptance and #Patience - Two other principles that are part of the practice of groundedness ✨
Last thing I’d like to share is what a keystone #habit is, because it might make you want to rethink your current habits in order to improve your physical and mental health. A keystone habit can be understood as “a habit or positive practice in one area of life that brings about positive changes in others”. Why do you want to rethink your current habits? Because it’s also working the other way around. Thus, some habits can negatively impact other areas of your life. Be careful with your routines!
There would be so many more insights to share with you, but I suggest you get your copy and start reading yourself. Enjoy!
#resilience #groundedness #acceptance #patience #action #bradstulberg
Did you ever save something for a "special occasion"'? I doubt this special occasion came up yet.. 🤔
I've stopped doing this a long time ago. Meaning that I put on my fancy clothes or use the nice perfume simply when I feel like it 💁♀️
Yet somehow this (gifted) bottle of Moët & Chandon lived a few months in that lovely pink box on my kitchen table. I was always looking at it while asking myself when will the right occasion be to open it.. (Well, there was a moment I could think of; 6am in the morning at Zurich airport before flying into our girls weekend would have been a really cool and special occasion but we decided against it – no worries, we had our prosecco once we arrived 🥂)
Fast forward one month – My friends and I are going out and as we always have enjoyed a glass of wine or prosecco beforehand, I’d just put the Moët in the fridge ready for later – a non-special Friday evening.
So, if you think about these “special occasions” it’s actually never about the thing (the dress, the perfume, the bottle..) it’s about the moment ✨ That’s why tonight indeed is a regular Friday evening but spending it with my friends makes it a special occasion – with or without a fancy bottle of champagne..
Now think about yourself, what are you setting aside to be used on a special occasion..
#enjoyyourlife #friends
Lately I've spent some time re-assessing my #habits to see which of them are benefiting my resilience and maybe identify some that could be changed for the better.
Often, we do the things (habits) we do as our brain tells us. Our beautiful brain does that to make life easier for us. However, sometimes we need to think about all these automated processes to ensure to keep ourselves healthy in the long term. Start by asking yourself: Is my nutrition balanced enough? Do I move my body enough? Am I having a good sleep? This might appear basic and actually, it is - but as basic as it is as important these factors are for our resilience and mental health. #Exercise, #food and #sleep are also the base of my resilience.
Through the #ResilienceLoop series I'd love to introduce you to some of my habits that - I think - keep me resilient and help me further improve it. Why "loop"? Because a habit almost ever impacts different areas of resilience and through that generates a loop.
My Resilience Loop “Reading”
When I choose what to read, it is mostly on psychological or personal development topics. In the past, sometimes I’ve read more, sometimes a little less, but never on a very consistent level. That changed when my friend came along to share a book with me - from a totally different genre - I gave it a try. Started reading, it was super interesting, so I've read one or two chapters before going to bed every night. I haven’t really thought about how that changed my sleep - In hindsight it changed it for the better.
Through reading:
- I did not spend the last minutes of my day on a screen
- I could set my mind to the present moment
- My mind and thoughts weren't spinning around while trying to fall asleep
- I was connecting with a friend
- I constantly learned new things
Research says that reading before going to bed increases production of melatonin which is essential for a good night sleep. Also, through not being on the phone before going to bed, your brain gets de-stimulated which makes you fall asleep easier. Also linked to the constant switching between things and thoughts, reading helps to get used to consistency which eventually leads to better focus and concentration. And of course, every time you read, you further educate yourself and broaden your perspective. (Source: bettersleep.com)
Learnings:
✔ It doesn’t matter if you read 10 or 100 pages - the effect is the same
✔ Sharing books amoung your friends is a good way to connect and maintain relationships
✔ Be open - sometimes there are books you would have never touched but turn out to be a
great read
✔ Reading can lead to a (positive) mindset shift
My current read: Trevor Noah’s Book “Born A Crime”. Usually, I don’t read biographies but I’m glad my friend gave it to me and said “you will love it” and Yes! I do! So, if you need a new book - that's your call! 📚
📌 Look at areas that you are interested in and go check out available books
📌 Start a mini book club among your friends
Resilience Loop “Mindfulness” - “Just be” - Easy, no? 😄
I remember a colleague telling me “I can’t just sit by the lake and observe my environment. I really want to, but my mind won’t let me.” And that’s the thing, if your mind is restless, it’s difficult to be mindful.
The UK mental health foundation defines #mindfulness as “a technique you can learn to be fully present and engaged in the moment without judging anything”.
What do you get from being in the present moment, observing and not judging? You’re not worrying about the future nor re-living and regretting the past.
During my Galapagos-trip last year I was often just sitting somewhere and observing the environment.. animals, people, nature .. Because the longer you stare at something the more details you will notice. A turtle’s beautiful shell, the pure joy of kids playing or simply the sky and its shades of blue.
In the picture you see a sunrise on the Whitsundays in Australia - unreal, pure, beautiful - no one was talking, everyone just soaked up this magical moment (and yes, I took a picture, but only the one! 😉)
How’s being mindful beneficial? If there is a situation in which my mind likes to freak out (mostly future based) because of high uncertainty I’ll find a way to calm down my thoughts, getting back to the present moment and think about the options I have right now. Worrying doesn’t help at all, often it makes things worse.
For me personally, being mindful almost always connects to being grateful. If I’m sitting on my balcony enjoying the view, I’m grateful for the path I went and being able to pay my rent. When being with friends, fully enjoying the moment, I’m grateful for these lovely human beings. If I'm fully engaged in my sport class, I am grateful for my body to be healthy. In general, being mindful allows me to regularly reassess and reconfirm that I am happy with who I am and what I have ⭐
Also, studies showed that while our brain responds to gratitude it can’t respond to anxiety. So, it also supports our stress coping. Nevertheless, if I feel restless while trying to be mindful, I know there’s something I have to look at a little deeper and will do so rather than ignoring it.
Here’s the #loop:
✔️ Being mindful helps you to stay in the present. Not staying with the regrets of the past nor with the worries of the future
✔️ Being less judgmental increases your empathy skills
✔️ Being restless should be a sign to look deeper and try to work it out
✔️ By being mindful you’re taking an active break
✔️ Being grateful supports our stress coping mechanisms because our brain can’t respond to gratitude and anxiety at the same time
✔️Being in the moment gives you the chance to appreciate what you have and who you are right now
📌 Observe your environment for 5min - just sit and look around. What do you notice?
📌 Don’t neglect signs of restlessness, listen carefully to your body
📌 Think about three things you are grateful for right here, right now
Resilience Loop "Sports" - One of my top personal mental health saviors 🚀
Would I have ever imagined going to the gym will turn my life upside down - in a positive way? To be honest, No.
When I first entered a gym to attend a Zumba class I didn't know anyone and none of my friends were interested in Zumba.. so, the only option I had was going by myself.
Soon I felt at home around these people. Why? Because we shared and still share the same passion. Zumba is not just “dancing around” - it’s a workout and a party at the same time. By now, a few years later, I made friends and even though we just see each other in the gym it always feels like we’ve been always hanging out together. This also leads me to attend Zumba classes while travelling - I don’t necessarily have to speak their language, it’s still always so much fun because of people's positive energy!
This was not the change I was talking about in the beginning - I continued to attend different group fitness classes and there I met two of my best friends today. We ended up going to the gym together all the time - we sweat, we laugh, we suffer but we always have fun! I fell in love with being active. Be it at the gym or outside hiking, swimming or going for a walk. And let me tell you, my intrinsic motivation led me so far that I choose to go to the gym every Sunday morning at 9.30am to attend a BodyAttack class even after a night out.
Did I always know that being active is connected to my mental health? Not really. That it will help me to stay physically healthy was obvious, but there is so much more. While doing sports our body releases endorphins which are a mood booster, that's why you feel super energized after a good workout. Also, sport acts as a stress reliever. Moving helps to reduce stress hormones in our bodies. Thus, if there is a situation where I feel stressed, I try to get my body moving. While working from home I can easily do some jumping jacks in front of my desk or I go out for a walk. You can feel how your body calms down. Another benefit if you include sports in your weekly schedule and stick to it, you’ll automatically set boundaries that will for example support you in leaving work by time.
Where’s the loop in this?
✔ Working out has a positive effect on your physical and mental health
✔ Being active reduces level of stress hormones
✔ Supports to get back to the moment and clear your mind
✔ Connecting with people and building relationships helps you to gain the quality social support you might need in difficult phases of your life
✔ Having people in your environment who act as accountability partners
✔ Provides you with better concentration and increased energy for further activities
✔ Automatically set boundaries for yourself
📌 Look for sport activities you think are fun
📌 Do sports with a friend
📌 Make it an appointment, so you won’t miss it
📌 Move yourself when you feel stressed
📌 Include as much physical activity in your day as possible
Der Mut-Anzug 👩🚀
Der imaginäre Mut-Anzug ist ein kraftvolles Werkzeug, das dir dabei hilft, deine innere Stärke und Entschlossenheit zu aktivieren. Indem du dir vorstellst, einen strahlenden, bronzefarbigen Anzug zu tragen, der mit Mut und Selbstvertrauen aufgeladen ist, kannst du dich mental darauf einstellen, Herausforderungen anzunehmen und Ängste zu überwinden. Dieser imaginäre Anzug erinnert dich daran, dass du die Kraft und Fähigkeit hast, mutig zu sein, selbst wenn du dich unsicher fühlst.
Danke für die Inspiration, liebe Pia! 😌
Wie kam es dazu; Ich stand kürzlich vor einer grossen Entscheidung und wusste nicht, ob ich mutig genug bin, den Schritt zu wagen oder nicht. Doch dann kam die Sprachnachricht von meiner guten Freundin und sie meinte ganz cool "Was, wenn es das Richtige ist?" Und fügte mit bestimmter Stimme den Satz hinzu "Es ist Zeit, dass du deinen Mut-Anzug anziehst, dass du den Reisverschluss bis unters Kinn hochziehst und dann einfach springst!" - Was für ein erleuchtender Moment für mich ✨ Für die Zukunft weiss ich nun ganz genau, wo der Mut-Anzug hängt - Jederzeit in greifbarer Nähe.
#mut #courage
Ps. “Danke” an Chat GPT für die sehr treffende Definition des imaginären Mut-Anzugs und Dall•E2 für das perfekt passende Bild dazu.
How many posts have you read about new year's resolutions? Either from people who have set them or who consciously decided against it. Both is fine. This post isn't about that, but please read along..
Most likely new year's resolutions won't be kept going for long (ps. check out "the fresh start effect"). I don't want to go into detailed research on this because the point that I try to make here is: COMFORT. We all like comfort and I claim we love it most if we get things as easy as possible. Here comes the "issue" - there are things that are not easy and no one can do them for us because we simply have to do them ourselves.
Throughout December I was talking to different people and have realized that #resilience (even though it is one of the buzz words of 2022) is still not fully understood. That's why I've decided to create something visual to show you what has helped me to become and stay resilient and also supported already many others that I had the chance to share it with.
One step back - I shared the draft with people from my private environment. The feedback was good after we've discussed it and I basically explained it to them again (something I love to do 😊). However, everyone of them told me to shorten it and make it easier to catch. For example record a super short video or only use pictures for people to grasp it immediately. Now, here's MY issue with that - I can shorten anything to a one pager, use color codes or record a video but resilience in fact is about #DOING. Often times it is not about just doing the fun part or doing the things we feel motivated to. It is about being disciplined and do the actions that lead to a mentally and physically healthy life. Even if someone watches my short video on that topic, it's not done with that and that's what people - in my eyes - need to realize.
Even though it might will take you about 6 minutes to read through, I've attached the slide deck (ps. check out how screen time impacts our ability to focus). And I hope - after you've read through - you understand a little better how you can become and stay resilient.
If there was an easy formula, I would love to share it with you. Unfortunately there isn't. Nevertheless my message to you in short: Resilience is a process and affects different aspects of our lives of which we first need to be aware of. Only then we can initiate change and over time create a sustainable positive impact on our life.
To illustrate my point, I've included a 21 day challenge to show that becoming resilient does not include difficult or unfeasible actions, it's the discipline that most people are missing. I know you can do it - if you really want to😉
Let me know if you have questions or if you like to exchange about resilience in person.
Hope your year is going to be lightened up ✨
~ Sabrina
#resilience #lightupandgrow #wellbeing #doing #discipline #responsibility #awareness
What if everything is just a game? I don’t think it’s a game, I think life is one long experiment. There’s no right or wrong; You might get directed into another direction or find out you have to use a different strategy, but in the end you can’t win or lose. I personally found out that it’s quite cool to walk outside the comfort zone; That’s where the fun happens! And that’s where you find out what you are capable of. Be courageous, be open, be spontaneous! The best thing about life, you can always change, you don’t have to be stuck in one place. Just be brave enough to experiment🔮
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Think about something you‘ve always wanted to do or try. Now it‘s your time to do it. You can‘t lose anything, the worst thing that can happen is that you gain experience and the knowlegde of what you don‘t like be doing 💡
#coaching #comfortzone #experiment #courage #bebrave #stresscoping #consulting #lightupandgrow
We all know, stress is not avoidable. And that‘s good because the „good“ stress gives us focus and energy. But we need a way to handle the negative stress. As a certified stress coach I can support you in finding your best way to do so. There are many different methods and tools I could show you. Many of them sound very simple.. however, it‘s not always that easy. Healthy stress coping requires discipline and patience. It‘s a process - but I know, you can do it!
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If you need tips and tricks in order to become more resilient and cope better with stress, please feel free to contact me. One thing to start with, read. Read about the topics around resilience for these two benefits: While you deepen your knowledge you also calm down, relax and reduce the stress hormones in your body. Under the tab "resources" you‘ll find a list of books that I highly recommend to read
#stresscoping #grow #resilience #coaching #consultant #lightupandgrow
Change? Something we don't like but sometimes it's necessary. Sometimes we even feel it inside but we don't feel ready to take the risk and do the hard work. Will we ever? I don't think so. That's also why there are so many books available on procrastination. But the truth is, it's super simple. You just need to take the first step and continue to do one step at a time. You can do it - look around you, there have been so many other people having done what you wish to be doing or accomplishing. One advice I've taken from the Mel Robbins podcast; Swap jealousy with motivation. Check your environment, look specifically for people who have done what you are having in mind and see them as lightbulbs on your road 🌟 If they have done it, it means you just have to put in the work and you can get it as well 💫
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If you feel inside like changing but don't know how to do it. Make a wish and if you don't know what exactly you want, you for sure know what you don't want anymore and then start from there. Be consistent, do one step at a time and suddenly you look back and will be amazed by how far you've come. It's only crucial to never give up, even when you feel like it's all too much and overwhelming, that's the moment your discipline should kick in and you do that one single step - I am sure you can do it! 🌻
#lightupandgrow #change #onestep #grow #motivation #coaching #consulting
„Even the darkest hour has only 60 minutes“ Morris Mandel
Time is running and we can‘t stop it from doing so - Sometimes that‘s the best. Especially if you are struggeling or feeling negative emotions, remember that time is running for you (like my mum used to tell me and still is telling me in these situations - thanks mum ) Time passes and you will feel better. You just have to trust it.
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Remember all the times you felt that way and how life turned good again. Even if it did not turn out the way you wished for, you could still learn from the experience and grow. Just like plants need rain to grow, we need challenges and experiences .
#grow #stresscoping #coaching #consulting #lightupandgrow
Comfort might be our brain‘s favorite word. It means the environment is safe. It means we know what‘s going on and what‘s coming. But this thought is a big risk for our growth. If we don‘t dare to see what‘s outside our comfortzone we will always stay at the same place.
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If there is something you always wanted to do but you hesitate because it could be challenging or you don‘t know if it turns out good or bad.. do it! It‘s your brain playing tricks on you to make sure you stay where it is comfortable. Therefore, if there is no legitimate reason to say no to a growth opportunity - you gotta move! Now! ⚡️ You will feel better once you did it, even if it turns out differently than you expected you still gained experience. You don‘t want to miss all the great opportunities to explore life just because right now it‘s comfy.
#lightupandgrow #change #comfortzone #stresscoping #coaching #consulting #resilience #growth #mindset
Nature is strong, beautiful and so powerful Going for a walk when you feel stressed or when your thoughts are going crazy helps to calm down and get back to the present moment. On the one hand your body moves and can reduce stress hormones in the body. On the other hand you can focus on what you see, what you smell and how you feel. This is also a great exercise for more mindfulness.
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Try it and feel yourself how nature is there for you. How she helps you to sort your thoughts. How she supports you to calm down. Simply put on your shoes, take the first step, breathe and focus on the beauty of mother nature
#lightupandgrow #nature #mindfulness #stresscoping #coaching #consulting
