Dr. Simone’s Mind Space: Recent Episodes
sesschwank
Intersection of medical science and psychology, research and clinical practice insights for daily life.
Dr. Simone shares a reflective episode from Copenhagen about enjoying family time while navigating persistent mom guilt. She talks candidly about the tension that can arise with partners, the relief of moments when someone else cares for you (like a hairdresser appointment), and the struggle many mothers face to carve out personal time.
She encourages mothers to be bold about claiming me-time, explaining that self-care is essential to restore energy and be able to give to others. Practical, empathetic, and calming, the episode centers on finding balance and permission to prioritize yourself.
Dr. Simone explores the identity shift high-performing women face after becoming mothers: the emotional strain of returning to work, the challenge of being mentally present, and how success and productivity must be redefined during early parenthood.
She shares personal reflections and practical ideas—like taking a breather between work and pickup and setting priorities—to help ambitious parents take small steps toward a more balanced, fulfilling life.
Dr. Simone returns to Zurich after a women’s empowerment weekend in St. Moritz and shares her experience solo‑traveling with a nine‑month‑old—what worked, what was tiring, and how the trip ultimately went well.
She challenges discouraging, old‑fashioned advice aimed at mothers, urging women to try travel their way, support each other, and build self‑esteem through positive reinforcement and bold choices.
@drschwank
@unesurcent
Dr. Simone explores unexplained infertility—when thorough testing shows no clear cause—discussing how common it can be and available treatments such as fertility medications, IUI, and IVF.
She also covers practical steps couples can take: lifestyle changes (quit smoking, reduce alcohol and caffeine, maintain a healthy weight, balanced diet, daily exercise), stress reduction, and the importance of seeking support and treatment options at Optimal Performance Zurich.
@drschwank
@unesurcent
Dr. Simone explores how narcissistic personalities often gravitate to leadership roles and the ways their behavior can feel like psychological warfare in the workplace. This episode outlines common manipulative patterns and the impact on employees' emotional well-being.
Practical guidance is offered on protecting your nervous system: keep a low profile, distance yourself when possible, document escalations, and seek HR or external support when needed. Surround yourself with supportive people and prioritize self-care to navigate toxic leadership.
@drschwank
@unesurcent
Power, Pressure, and the Price of Constant Output: Dr. Simone's explores the psychological cost of relentless ambition and the imbalance between masculine drive and the suppressed feminine side. Through personal stories and observations, she highlights how constant output affects mental and physical well-being.
Inspired by successful, feminine women she met in Shanghai, Dr. Simone's urges embracing softness, beauty, and connection as a path to greater success, balance, and nervous system recovery—especially for women navigating male-dominated environments.
@drschwank
@unesurcent
How early conditioning shapes adult ambition, burnout, and self-worth.
Growing up under a never good enough parenting approach, pushed these women to over perform, yet as a consequence have an incredibly low self esteem, caused by an incredibly harsh self evaluation. The inner critic never stops until complete exhaustion.
@drschwank
@unesurcent
The psychology of a high performing women, their history and childhood how they are the way they are, and then how that impacts relationships and marriages down the line.
Balancing your goals for the year, if someone has big dreams and a million things they want to do how to strategize and prioritize.
When you feel so overwhelmed you just freeze and do nothing instead?
@drschwank
@unesurcent
How and when is a good time to tick off bucket lists thats been on your heart for years?
Today’s episode with an openminded global citizen that dares to wear a Birkin bag. Meet Niklas: A designer at heart, inspired by movement, people, and everyday moments. Discussing the feeling of constantly being overstimulated by today’s constant inputs, social media, podcasts, music, and the peace and quiet of phone free hours, such as mornings with his analog alarm clock, providing a post wake up hour of phone free bliss, the 45min ride class, completely in the moment of movement, and the post class phone and availability detox joy. Nikolas shared his love for food, cooking, baking, and childhood memories. When angels are baking in pre Christmas times. A shared childhood memory.
@drschwank
@unesurecent
@maisonbyniklas
Today’s conversation with Tanya.
A passionate barre and yoga instructor, devoted mom, and sourdough baker turned small business owner, deeply interested in health and fitness —all while balancing the many hats of modern womanhood.
We’ve discussed the drivenness and hyperdrive of millennials. The feeling of never being, pushing hard enough, even if we alway give at least 150%, still second guessing ourselves. Tanya shared her transforming practice of teaching restore classes, and how people come over and over and return to this peaceful 45min of calm and peace. What a great inspiration to incorporate it into our daily busy lives.
@drschwank
@unesurecent
@sourdough_at9
@tanyaponya
Today’s been a day, where I felt to be like unorganized puzzle pieces all over the place. My mind like a bee hive, one million thoughts and feelings at the same time. Up in the air like leaves in the fall wind. After a miserably rainy morning came the sun with a crisp icy winter wind. Snow had fallen near by the city for the first time, winter is officially around the corner, only a couple of hundred meters higher above sea level.
After the typical evening duties, today literally called for a yin yoga session to close the day, calming mind and body to recalibrate and be a better more present member of the family. A less irritable, stressed, rushed, judgmental on self and others human kind.
This diary entry shall stand for as a metaphor of how so many of us go about our days, never stopping, holding our breath, to start deep conscious breathing.
Welcome to the mom diary part one.
@drschwank
@unesurecent
Life can be a rollercoaster: some days we wake up on the sunny warm side of life, other days on the rainy cold side. Many factors can play a role and shift the mood in one or the other direction.
Especially, for women this is the case, having a natural cycle dictating a woman’s life through all stages of life. One’s personal life story of course, play the predominant role in how we face challenges. With a more optimistic outlook, we can cope with many more demanding situations life can bring. This positive outlook isn’t just something we’re born with. It’s an interplay of nature vs. nurture, experiences, situations, interactions with self and others, and being at the right place and time for the magic to happen. Sometimes we feel things fall into pieces other times things fall in to places. Life is unpredictable at times, as much as we wish to control it. I find it very challenging myself, to let my thoughts wonder and be open to what comes.
Certain practices can be very beneficial to putting you back on track. Embarrassing the uncertainties and go with the flow!
@drschwank
@unesurcent
Today’s episode with an openminded global citizen that dares to wear a Birkin bag. Meet Niklas: A designer at heart, inspired by movement, people, and everyday moments. Balancing creativity, discipline, and the curiosity for what comes next.
@drschwank
@unesurecent
@maisonbyniklas
Today’s conversation with Tanya.
A passionate barre and yoga instructor, devoted mom, and sourdough baker turned small business owner, deeply interested in health and fitness —all while balancing the many hats of modern womanhood.
We’ve discussed and shared our thoughts, emotions, and life changes with facing perimenopause.
@drschwank
@unesurecent
@sourdough_at9
@tanyaponya
Moving from bright summer days, to crisper fall days, from deep greens into oranges and reds in fall. This is a turbulent period of transition, restlessness, and melancholia: fall.
Lots of us feel restless, more anxious, up in their heads a lot. September is a typical month where everyone goes back to school. Childhood memories of our returning to school appear, making us anxious and unconsciously competitive. If you have children of your own; you might get triggered by them, reenact, and relive your own childhood experiences.
It is important to become aware of the dynamics and work on giving them space, without negatively impacting your surrounding.
Ayurveda and its philosophy of the individual composition of elements; fire, water, earth in interplay with nature and the different seasons, is an excellent support and mind map to be used, to reestablish balance in body and mind.
Follow your intuition when it comes to grounding your thoughts and feelings.
The mind desires to follow its imbalances, whereas the body seeks balance. When in doubt, listen to your body as you’d listen to a close friend.
Consistent Daily Routine:
Establish a steady routine for waking, sleeping, eating, and exercise to provide grounding and stability.
@drschwank
@unesurecent
Today’s conversation live from sunny Zurich, with Dr. Ela. As a global citizen, Dr. Ela is home in many places and cultures around the world. We’ve discussed the beauty of solo travelling as a woman, the stigma, self consciousness, and the empowering feeling of breaking the societal norms and expectations. Together we inspire, connect, and strive. Thank you Dr. Ela.
@drschwank
@unesurecent
@ela_oz_la
Today’s conversation live from sunny Zurich, with Dr. Ela. As a global citizen, Dr. Ela is home in many places and cultures around the world. We’ve discussed the beauty of solo travelling as a woman, the stigma, self consciousness, and the empowering feeling of breaking the societal norms and expectations. Together we inspire, connect, and strive. Thank you Dr. Ela.
@drschwank
@unesurecent
@ela_oz_la
Today’s conversation with Tanya.
A passionate barre and yoga instructor, devoted mom, and sourdough baker turned small business owner, deeply interested in health and fitness —all while balancing the many hats of modern womanhood.
@drschwank
@unesurecent
@sourdough_at9
@tanyaponya
Today’s podcast is a walk and talk conversation with Sophie Eva Allison @sophievallison, Business Psychologist, Yoga, Barre & PT instructor, and Corporate Wellbeing Coach and Ina @themh_warriors, founder of Mental Health Warriors, a non profit organization for putting mental health disorders in the spotlight. The three of us discussed the importance of our mental health, travel, and a healthy body mind lifestyle.
@drschwank
@sophievallison
@themh_warriors
@drschwank
@sophievallison
@themh_warriors
Today’s conversation with Haruka on being back home after summer break, long travels, the joy of routines, friendships, mental load, and parenting.
@drschwank
@sayakamatcha
Plan well in advance, but arrange some support during the loooooong summer breaks around the world 🌎
-Arrange grandparents to spend precious quality time with your children.
-Plan a fun camp and book it a year in advance. Anticipation joy is the greatest joy!
-Bring a babysitter / nanny on part of your summer break.
-Plan time with friends, kids play well together and all parents get a lovely break, plus kids see other kids!
-Book an upscale family resort with kids and teen club, allowing the essential breather for parents.
@drschwank
@unesurcent
Summer holidays aren’t exactly “holidays” for parents of children of all ages!
Take out me time during the days at times that for your and your family’s schedule best.
-If you have napping toddlers, A) head out on a run or B) do a yoga session, C) read a book, while they’re sleeping.
-If you have teens, lets them have their “pre-adult” alone time multiple times a day and do something yourself, with girlfriends 👯♀️ or of course your partner.
SUMMER TIME - ME TIME - Take the oxygen mask self first before helping others!!
@drschwank
@unesurcent
Today’s podcast shares the most essential pillars on a long distance travel with a toddler.
-Be relaxed and go with the flow.
-Add as much comfort and quiet time into the trip.
-Be prepared for everything, helps you to relax.
-Pack early and wisely.
-Never forget the snacks for the entire family on board!
-Love is the motto.
@drschwank
@unesurcent
Today’s global conversation with entrepreneur Sophie.
Equipped with her holistic training, she works as a Wellness Consultant and Yoga Teacher. Her goal is to help my clients feel their best, both mentally and physically.
@drschwank
@unesurcent
@sophievallison
Today’s conversation with Haruka, founder of Sayaka Matcha- handpicked and nurtured in Uji, Kyoto.
Get inspired by a female business owner, mother, and international ambassador.
@sayaka.matcha
@drschwank
@unesurcent
Why is it so essential with boundaries kids?
Boundaries provide safety and a frame.
It’s difficult to do set them, as it’s encountered, like with adults with resistance. Yet, so important in the long run. Boundaries help children learn to deal with frustration and challenges, do teach them conflict resolution.
For parents, the challenge is the containment of the child’s emotions. Keep in mind, the entire rainbow of emotions is necessary for a rounded, secure sense of self.
@drschwank
@unesurcent
Today’s conversation with a special international guest. Jessica Mahler is a holistic health coach passionate about helping people feel fully alive. Through embodiment, creative exploration, deep listening, and playful exploration, she creates spaces for transformation, empowerment, and uninhibited self-expression.
@drschwank
@unesurcent
Learn more at www.jessicamahler.org
Mom guilt often hinders women from taking time for themselves, when needed the most. Your glass is empty, only a couple of drops left, yet you give even these to your surrounding, before drinking yourself.
Metaphorically: Dehydrated and exhausted, you don’t get far. Fill up your water bottle with nurturing electrolytes.
Metaphorically: Take the oxygen mask first self, before helping others.
It takes a supportive partner, family, and a secure relationship with your child, and courage, to overcome mom guilt, questions from outsiders, second guessing yourself, to get to the place of mom-alone-time.
Yet, it is sooo essential to be able to give back all you can and be the best possible you, an attentive, sexual, sensual, caring partner for your loved ones, and a present, happy, containing, patient, and nurturing mother to your child/ children.
How can we resolve this dilemma:
Women support women: encourage and support each other, that we are all worthy of mom-alone-time.
Reduce maternal gate keeping: to increase fathers/ partners self-confidence in their parenting role and increase father-child bonding, connection, and relationship.
Equality in partner relationship: encourage each other and giving each other space to recharge batteries, to return rejuvenated, balanced, and happy.
Act we role model for our children, showing them that moms can spend time away from kids and kids still be fine.
@drschwank
@unesurcent
Today‘s podcast is a reflection over a professional journey with a personal interim touch. Working in the field of women’s reproductive health for most of my academic career, I was always driven to improve the situation of women across the globe, to provide a better start for future generations.
In the midst of my journey to become a professional and academic expert in the field, I was challenged with fertility difficulties myself. Leading to an even greater advocate for women’s reproductive health and freedom.
@drschwank
@unesurcent
Today, after a lovely yoga class, Regina and I sat together and summarized, what we had discussed during our lovely coffee hour. Our passion for women’s health.
Regina is a global woman, who lived more than half of her life in Asia. She’s seen the world and the world changing in the East. She’s a hormone yoga teacher and passionate to share her wisdom to younger generations and women of her age on hormones, nutrition, exercise, and a healthy lifestyle.
@drschwank
@unesurcent
@vonwahlregina
Feeling constantly anxious, tense, or overwhelmed, a state that can be more than just a hard time—it could be toxic stress. This type of stress, we experience as all-consuming, making it hard to relax. However, with the right support and practical tools, you can regain balance and shape confidence and resilience that lasts.
What is toxic stress?
Toxic stress is a prolonged state of stress. It’s the result of ongoing overwhelming and unmanageable challenges. It appears arises in situations where people feel stuck in difficult circumstances, like prolonged adversity, neglect, trauma, or illness, lacking adequate support from family and members of their community.
Toxic stress can be the result of childhood adversity, yet is also can also profoundly affect adults. Many adults may not recognize toxic stress symptoms until they escalate, sometimes leading to conditions like PTSD.
How to recover from toxic stress?
- Create a support system
- Seek professional support
- Practice relaxation techniques
- Legs up the wall activating the parasympathetic nervous system to relax and calm down
- Focus on what you can control
- Stay active
- Participate in support programs
- Validate your feeling
@drschwank
@unesurcent
Living on a constant high speed train is mentally and physically exhausting, not only for the hyper anxious individual, but the entire surrounding. Most of the time, the anxious person is too preoccupied with the handicapping anxiety, that they’re not seeing and mentally understanding their behaviour’s impact on others.
This can lead to lots of frustration, misunderstandings, feeling hurt, extra vulnerable, even more anxious by trying to fix the situation, aggressive, as well as negative inwards, namely depressed.
It’s simple to talk about it from the outside, how to adjust and transition out of a hyper anxious state of mind, but super difficult to change behaviours, especially when chronically being on heightened anxiety.
How can yoga can help hyper anxious people?
It is its powerful connection between body and mind. Yoga can calm the hyper anxious mind by moving meditation. It is accessible for people of all ages, different physical fitness, and is possible to be practiced in any place, without the need of equipment. Yoga can be retrieved in situations of acute stress. Its bridging of body and mind is an extremely effective intervention, in such circumstances of acute stress.
@drschwank
@unesurcent
Many of us have experienced a situation of anxiety, may it be public speaking or your driver’s license ride. When there is lots on stake and personal, family, and societal expectations tied to it, we tend to over estimate the amount of time people spend being present and having an opinion about it.
High achievers, with high intrinsic motivation, tend to overthink, overanalyse, and catastrophize events and their outcomes.
In order to reduce the symptoms of worrying; what often happens is that people run away from their fear even more. Aimless, like chased by a perpetrator, a wild animal.
In such situations of hyper vigilance, we need to send the body and mind a signal of calm. This is however immensely difficult to remember, in a state of such acute (chronic) stress.
What helps fast?
-Breathing deeply
-High intensity exercise
-Legs up the wall, other inversion position
-Grounding exercises, shavasana
-Meditation: body scan
-Grounding foods: root vegetables, warm soups, date milk with cardamom & cinnamon
Listen to the podcast: https://podcasts.apple.com/se/podcast/dr-simones-mind-space/id1532493956
@drschwank
@unesurcent
Many children and their parents discuss and struggle with the same topic over and over: keeping school and generally for adults, their “stuff” organized. In order to be successful in school and generally in life, we very clear need how to organize individual people, small and big groups. The better we keep track of things, the less time we’d actually need and the less physical and mental effort would be required.
We’d be able to allocate our resources to other things, which are most likely more stimulating and intellectually more demanding and interesting. It saves us a lot of mental space, that’s then free to be used in more creative ways. This is also one of the explanations, why we often miss out on qualitative time, not “contaminated” with re- or post-organizing.
Write a to-do list
-Plan your outfits and outfits of your child
-Always return things to the place they belong
-Routines rock as always
-Have a routine in getting ready in the morning and evening unpack your belongings for yourself and your child
-Engage all family members in keeping their belongings organized
-An organized room, apartment keeps you accountable and sets a scene to be all planned out
-Use a decluttering and gifting to charity approach for the entire family to avoid piling up too much stuff
-Go with the flow, if organization doesn’t work out one day
-Let children play and have them after playing and pulling out everything return the toys
@drschwank
@unesurcent
A time of excitement, anxiety, and increased stress for all family members. Expectations, visions, milestones, and goals. As a family, each member contributes to supporting each other. Every member has a responsibility to make the common goal successful. This approach gives each member autonomy to achieve the envisioned milestones.
Discuss with everyone how you’d like to achieve the goal. Who’s going to do what. By setting tangible goals, each one can feel
engaged, motivated, and can be held accountable.
And in all of this, never feel to be an add on, but a honest member.
References
https://raisingchildren.net.au/toddlers/behaviour/understanding-behaviour/about-self-esteem
@drschwank
@unesurcent
It’s holiday season and for many parents around the world, this implies travelling with kids. Maybe you visit a family member alone with your child. How to cope with solo travelling?
Some recommendations: AA as
-Travel Compact
-Don’t bring too many toys. New places are like lot we s of new toys
-Pack using lists to organise and minimise unnecessary multiples
-Comfort before price: take that taxi instead of bus etc
-Ask for help, don’t be shy
-Bring enough funny snacks for the train, flight, car ride
-Hydrate yourself and your child well
-Stay relaxed, your child will be too
-Go with the flow
-Humour always helps
@drschwank
@unesurcent
Many parents around the world struggle with sleeping patterns of their children and often themselves too.
What to do? Especially, when on holiday break?
It’s a challenging endeavour and can make one get to physical and mental exhaustion. It’s important to listen to oneself and one’s body’s signals. Having a different sleeping schedule comparing to the everyday life is rather normal during the holidays. Don’t we adults have that too? Why do we expect anything different from our kids? Yet, it doesn’t take away the wonders and questions of self doubt if we’re doing something wrong.
Some recommendations for better sleeping hygiene:
- Routines rock, BUT adjust them to your situational needs!!
- Rituals and symbols are a good way of easing into sleeping
- Go with the flow
- Keep your own healthy sleeping routine and lead by example
- A prior to bed ceremony can help the mind settle in
- Use symbols such as washing your and your child’s face (a bath), creaming the body, light a candle or use a room sent to set the scene for coziness 💤💤💤
@drschwank
@unesurcent
What to do as working parents when daycare/ schools are closed?
The holidays weather in the northern hemisphere is usually quite a challenge. Especially, with smaller kids who can’t yet be put on skis. Many parents decide to skip the chaos up in the Swiss mountains, but where to go to get some urgently needed sunlight and not too much hassle?
Parents of small children in the lowlands of Switzerland are best equipped, if they have a day bag packed. Ready for an easy start to head out into the sun. Overall, gloves, winter boots, hat, and sunglasses ready at hand.
Activities around the lake of Zurich:
-Uetliberg (check webcam and crowded!)
-Felsenegg cable care & tea house (open on weekends)
-Albis great view, lots of sun, and awesome slide ride hill (car or postcard only)
-Any place higher up near by, such as: Einsiedeln, Rigi, even St. Gallen
Catch a train and off you go!
@drschwank
@unesurcent
Spending time with loved ones can be one of the greatest joys of the winter holidays. But family time can also result in conflict.
Long manifested challenging family dynamics can cause friction between members of ones and cast a shadow over happy gatherings.
There is always the family members that don’t get along. Holiday stress can amplify the already tense situation among family members, especially if out-of-town visitors are staying with you. Even joyous family gatherings can add stress by creating more work for those who are hosting relatives or traveling out of town for family gatherings.
@drschwank
@unesurcent
Prioritizing guilt free self care is essential. Self care is often misinterpret as a luxury “problem”. The opposite is true, it’s an intentional practice that nurtures your emotional, spiritual, physical, and intellectual well-being.
As many are parents; especially mothers, experiencing reoccurring guilt is a big topic. Guilt for not spending enough time with the children, not giving the child top priority, nor being fully present and dedicated at work. The omnipresent feeling of guilt is exhausting and can be defined as contaminated time.
Self care implies establishing habits that allow to sustain long-term, not just recover from moments of exhaustion.
Seeking help from a mental health coach or therapist to a make a significant difference in managing seasonal pressures.
@drschwank
@unesurcent
Tips to manage the holiday break
- Set boundaries find time for yourself and minimize activities that may negatively impact your mental health. You don’t need to put other people’s preferences ahead of your needs.
- Communicate friendly and clearly with loved ones about your boundaries.
- Your island establish a daily routine of self-care practice (yoga, meditation, skin care routine, .
- Values make choices that align with your values. You can’t change nor control other people, but you can control your response.
- Practice acceptance of what we can’t control helps us cope with negative emotions and move on to grow.
@drschwank
@unesurcent
Today‘s podcast is in conversation with Dr. Christine, live from New York and off her therapist sofa. Together with Dr. Simone, live from Hong Kong, we discussed the topic of infertility, IVF treatments, and common themes and practices in our therapy sessions.
@drschwank
@unesurcent
@drchristineforte
@optimalperformancezurich
Spending another research trip in beloved Shanghai, yet feel as lonely as one can feel.
Arriving in the city, the central business airport and I’m the only western person passing migration.
Such an experience is very interesting, yet l certainly challenging, lonely, and lost in translation, despite the language proficiency. There is something difficult to put the finger on, but it’s a small mutual nominator that’s just not present. Therefore it’s very challenging to make oneself understood, even if speaking the same language. Especially, this doesn’t only apply to China, but places and countries, where the optical look of the person speaking the language don’t overlap. People per default don’t assume someone like me, a white woman speaking fluent Mandarin. It’s our inner stereotypes that mess with us. These stereotypes have been established over our lifetime and are short cuts for the brain to handle the vast information we’re exposed to. Nothing, a child learns earlier, then recognising the parents’ faces. Even the slightest changes have a profound effect on the facial recognition. It is potentially therefore, I wonder, that people have a harder time placing language and look, when it’s not matching their inner mental map. Many small interaction components are quite different, depending on the culture, such as minimal responses, gestures, and gazes. These components can all contribute to miss understandings and miss-interpretations. Then in addition, it depends on face values and how important it is to save face, a cultural difference among East and West. It refers to the ease of whether to dare to try and communicate even if the consequence is loosing face in public.
@drschwank
@unesurcent
Two generations ago, my family decided to move east and explore new territories. A fascination, admiration, and certain level of adventure certainly played a role. A love affair that I had already during early teens. Living in Shanghai was a true dream and returning for my PhD and onward research was almost too good to be true. This very research also connected my partner and me, an MD PhD with family originating from Shanghai. How can the world be so small? Now, my immediate family is also connecting east and west.
“We need more of this!” a lovely black New Yorker said to us! I couldn’t agree more. We need to unite and see the other side of the world, in order to appreciate and understand each other. The more we approach and accommodate each other, the more we see how similar and like-minded we are.
Global citizens are shaped by experiences, appreciation, and respect for others, always with a curious mind.
@drschwank
@unesurcent
@optimalperformancezurich
Many of us live in rush hour 24/7. Their everyday life in the hamster wheel. But how can we escape the hamster wheel and set boundaries for ourselves? How can we deal with the fear of missing out and where to say no or stop.
- We need to tolerate the consequences of boundary setting, for ourselves and our environment. This is also why it’s so hard, because you won’t get any positive reinforcement of your behavior of saying no.
- It needs insight, acknowledgement, willingness to change, and routine setting to escape the hamster wheel.
- The issue of dealing with one’s own FOMO is another struggle of saying no to oneself.
- Experiencing FOMO is exhausting for both body and mind.
- FOMO makes us go and do all activities, even the ones we already know, we won’t enjoy.
- Instead of listening in, asking ourselves, if this really was something you wanted to do, or rather the worry it potentially could and therefore a must going.
@drschwank
@unesurcent
@optimalperformancezurich
We’re constantly on, rushing, running, trying to get a giant to-do list done. It is crucial to take some time out of your busy day, go for a 15min walk, a manicure, hair wash, facial massage, a candle light yoga time at home, something small, that’s giving you the care and nurture you need.
We all need me time minutes, to be a better partner, parent, boss for our employees, including ourselves, if we’re self employed.
Take this seriously, before you burn out ❤️
What could be more unsexy than having your doctor monitor your sex life, as intrusive as ultrasounds on a weekly basis. When under IVF treatment, or actually even before that, when trying and trying with no success, sex becomes performance driven, rather than passionate, seductive, emotionally intense, and exciting.
How can we keep this passion up and the performance pressure down?
- Arrange date nights, candles, bubbles, all you’d always done in the beginning of your romantic relationship.
- Try to live your couple’s life as normal as possible as before.
- Talk about your feelings of performance pressure.
- Find relaxing activities as an individual and couple.
- Seek support to talk about it with a professional.
- To be said: lots of the feelings listed above are very normal and also happen in couples not under IVF treatment.
- Try your best to be in the moment and enjoy.
@drschwank
@unesurcent
@optimalperformancezurich
Perinatal depression is a common challenge for new parents, one in 10 was the common standard. Perinatal mental health problems have however significantly increased during the pandemic, up to almost every other pregnant and postpartum women struggling with depression and anxiety. It is a dark place for the entire family, the couple, and the individuals. An untreated perinatal depression causes longterm consequences on the child’s mental health. Something that can with relatively little effort be avoided, if assessed early, the parent getting the nurture and outlet of someone listening and containing non-judgmental and fully present. It can feel awful and horrible as a parent to feel negatively and hating one’s own child, that was often extremely wanted, yet when struggling with perinatal depression one simply doesn’t have the resources to do so. Parents not struggling with perinatal depression at times can also feel that way. Being angry at times at your child is normal, children trigger our own inner child and childhood needs that haven’t been met. It’s important how to resolve a situation as such, not avoid that by all means.
Steps to get out:
- Seek professional help early.
- Get support and take the oxygen mask self first to help your child.
- Self care is essential to nurture and care yourself.
- Join a group of supportive non judgmental women and/or men.
@drschwank
@unesurcent
@optimalperformancezurich
Each individual deals differently when confronted with infertility. Some become very obsessed with their own health, very task-oriented, some depressed, some anxious, others angry and resentful.
It is important to accept the entire rainbow of emotions. Sometimes, seeking help as an individual and as a couple can relief some of the emotional pain.
- Look after yourself.
- Be kind to yourself.
- Be understanding to yourself.
- Give yourself some love.
@drschwank
@unesurcent
@optimalperformancezurich
We all have our habits and daily routines. Some of these lifestyle factors are more or less supportive and constructive for our health. Yet, changing habits, no matter how destructive they may be, is incredibly challenging. It takes time, perseverance, patience, willingness, and acceptance to make adjustments.
When facing infertility, lifestyle factors, as do physical, and mental factors play their role in the puzzle. It is important to look at the individual and the couple from a holistic perspective, seeing the individuals and their needs, in order to start any treatments. As helpless, paralyzed one can feel with regard to the medical components, one area we can all impact is our lifestyle.
Lifestyle benefits:
- Reduce chronic stress.
- Live a balanced healthy everyday life, no need to give up all your pleasures, coffee, sweets, and daily treats, as long as in balance, and not medically counter indicated.
- Routines: Take time for yourself each day.
- Ritual implementation: 15min fully devoted to yourself everyday.
- Nutrition: Eat well, live well.
- Take benefit of accessing wellness treatments for body mind connection.
- Stay romantic, even in the midst of IVF hormone injections, doctors visits, and all the emotional and physical symptoms it comes with.
@unesurcent
@drschwank
@optimalperformancezurich
Many couples have an idea of their trajectory of their relationship, including milestones they would like to achieve. Moving in together, decorating a joint home, travel, spend everyday life together, and plan the future ahead.
If couples are in a relationship for a long time, in addition do decide to get married, a natural follow up in most societies is the expectation of the couple having a child, preferably more than one. The more a couple feels the need to conform with society’s and family’s expectations, and the more specific personal goals they pursue, the more challenging when confronted with a clear full stop of their envisioned future plan: namely infertility.
Taking the journey as a couple:
- At this stage it’s very important for the couple to communicate and share future dreams and expectations.
- Redefine as a couple where you want to head.
- Share your personal time frame you’d feel comfortable to pursue.
- Seek out professional support with experience in dealing with the topic of infertile
@drschwank
@unesurcent
@optimalperformancezurich
Many women around the world are undecidedly childfree. The reasons can be very diverse and for many women and partners the cause never found. It is a very challenging situation on a personal, relationship based, family, societal, and even evolutionary level. It’s against the norms and conventions of society and our evolutionary instincts, dreams, expectations, desires, that are unwanted denied to us. It’s a very different scenario to the one of an individual or couple willing not having children.
The pain and the mourning of the child that’s never been born is beyond imagination. Time can heal such a wound in some women, yet others will struggle for a lifetime. Factors contributing to the way individuals deal with a loss vary and can positively or negatively affect the mourning process, as well as the ability to cope and overcome the hardship.
A topic that every woman and man can potentially be confronted with and need to address when starting to consider whether or not to have a child. It is however a taboo topic and one that many avoid to consider, especially when postponing their reproductive health plans and family plans to a later stage in life.
One way of securing a more flexible family planning, which is however depending on the country a woman lives, more or less controversial or even forbidden, is egg freezing. It can have a positive impact on the reproductive timing, provide more choices in choosing the best time for oneself to potentially become a parent.
@drschwank
@unesurcent
@optimalperformancezurich
Today’s conversation and second episode of a public health series on perimenopause. Dr. Anna answers questions and shares her expertise on hormonal supplement treatments, lifestyle components, and other ways in treating symptoms of perimenopause.
Anna Raggi, MD, gynecologist, reproductive medicine specialist and gynecological endocrinologist. Women's health has always fascinated her, and even as a young doctor she enjoyed listening to her patients, consulting, and advising them. She is very passionate about her work at the Fertisuisse fertility treatment center in Olten and Basel, Switzerland, which she founded with three partners in 2014. She is very grateful that she has became a mother of two children at a relatively young age. www.fertisuisse.ch, www.wirwolltendich.ch
@drschwank
@unesurcent
@optimalperformancezurich
Parents of young children often struggle with finding time for their romantic relationship. It starts with the lack of looking at each other’s eyes. Finding time to look at each other, not after a child running around or being just to exhausted for couple’s time, looking at the phone, watching TV, or simply falling asleep.
These moments are super rare and precious to maintain the relationship. We need to be able to be intimate with each other. That’s incredibly important for the connection among the couple. The more we find small moments of affection, the more we stay emotionally happily stay connected. Even in the most challenging years of small children and sleep deprivation.
It needs a lot a lot of patience and understanding from both partners to come together and spend time with each other.
Seek out support when you struggle. The years are limited, when kids are extra small and depend a lot on their parents. An insight a friend shared with me and I felt being extraordinarily helpful and applicable.
Options for connection:
- Get babysitters, invest in it now, that “expensive” time will be time limited.
- Find 10-15min time each day to connect. Do a shared activity a shared cup of coffee, a short yoga session, a short walk, anything you can do easily together.
@drschwank
@unesurcent
@optimalperformancezurich
Traveling, especially solo traveling can expand our horizon. It does do something with us, challenging our inner selves for self reflection. We’re thrown out of our routine everyday life, the ordinary, out of our comfort zones.
This place is maybe unsettling, uncomfortable, stressful, yet also very refreshing, and rejuvenating.
The disruption traveling can cause to both body and mind have pros and cons, which are why many opt out and decide to stay in their comfort zone of their predictable home country and their own home.
Yet, if we do travel, we become because of this disruption of our comfort zone more world open and tolerant for the other, the new, which only benefits the ones we love, the community, our nations, and the world.
Bring your children on a trip, yourself, and encourage others to follow your footsteps.
Happy weekend energy from New York City, Dr. Simone.
@drschwank
@unesurcent
@optimalperformancezurich
It’s a very frequently discussed topic and no simple answer can be given.
The amount of consumption of stimuli in today’s world is incredibly. Filtering all the input isn’t easy, especially for children, who haven’t yet developed their executive functions. As parents, we feel the urge to organise lots of after school activities, engage, and entertain our children, hardly letting time pass without “productive” content. This constant “ON” switch requires less frustration tolerance and there with less training of such skills.
How do we deal with frustration tolerance?
- Less is more!
- Let time in your child’s daily life without any plans.
- Let your child guide the way!
- Be curious and follow along your child’s flow.
- Boredom is healthy!
- Dare to set boundaries, no isn’t a bad thing!
- Encourage independent play!
@drschwank
@unesurcent
@optimalperformancezurich
The importance of autonomy can’t be underestimated in all ages, from birth to old age. The earlier we establish autonomy, the better for our sense of self, self-esteem, self-containment, frustration tolerance, and general independence.
We all desire to be independent masters of our own lives, in very young and very mature age.
Giving safe autonomy early in a baby’s, infant, and toddler’s life, requires trust, courage, patience, and respect from the parents. The more parents are aware of their important role, the earlier a child develops autonomy, learns skills, masters them by him/herself, resulting in happiness, pride, and certainty reduces frustration.
Motto for parents:
Give your children time!
Time to play by themselves, figure out role plays to get in touch with their feelings.
Dare to let your child be bored!
It fosters creativity and frustration tolerance. It gives the child a sense of control, ownership, pride, and competence. A true self-esteem booster.
@drschwank
@unesurcent
@optimalperformancezurich
As parents, we positively influence our children’s self-esteem by giving the children autonomy from a very early age on.
We can praise them for their efforts in school, extra curricular activities, sports, music, art, etc. not for their performance, grades, winning, etc. The latter reduces self-esteem, sets the child under massive performance pressure, as the child is only seen and appreciated for its performance not for oneself.
Warm and loving relationships are the foundation of children’s self-esteem because they make children feel valued and worthwhile. Relationships are built on plenty of responsive, caring interactions with your child. Family rituals are important too, because they build your family relationships and give your child a sense of belonging.
You can build a positive relationship with your child by:
- being in the moment with your child
- spending quality time with your child
- creating a caring environment of trust and respect.
A self-esteem booster list:
- Help kids find their passion
- Praise perseverance
- Foster autonomy
- Treat your child with respect
- Avoid being critical
- Encourage communication
- Find and focus on their strength
- Involve your children in household tasks
- Set goals
- Focus on your child
- Be a role model
- Deal with mistakes constructively
- Encourage healthy friendships
- Encourage independence
- Give your child balanced feedback
- Independent activity
- Model confidence yourself
- Offer unconditional love
References
https://raisingchildren.net.au/toddlers/behaviour/understanding-behaviour/about-self-esteem
Today’s children’s schedule is more compact than many adults. It involves a lot of performance driven activities, such as exam preparation, homework, music lessons, competitive sports, potential tutoring, and more.
This constant performance and active mode of children limits creative play, boredom, and phantasy. It further requires parent involvement, rather than time with peers or by oneself.
Recommendations:
- Less is more!
- Reduce the number of activities.
- Let your child decide the activities they want to engage in.
- Skip homework, if possible.
- Tutoring only if absolutely necessary.
- Balance expectations with regard to exams.
- Let your child guide the way and set the pace in academics.
- Intervene as little as possible: Autonomy is key!
- Keep empty spaces in the child’s agenda for creative, self-directed play.
@drschwank
@unesurcent
@optimalperformancezurich
Starting a new school year is demanding for everyone within the family. New routines need to be established, stress regulated, adjustment to new academic and social settings digested and contained.
This requires a lot of emotional capacity and stress tolerance by the parents. Being aware of this crucial role as parents is very relevant and parents will notice the positive outcome of a more harmonious home, when providing that emotional outlet. For parents of children of all age groups, building buffer zones is crucial, in order to have the mental space to deal with the children’s emotions. Especially, during the first weeks after the long summer break.
A practical family guide:
- Take turns in attending the children vs. alone and couple’s time.
- Structure your family’s week to get an overview of peek times.
- Plan space in your schedule for spontaneous changes.
- Be attuned to your child’s needs and meet them, yet not without boundary setting and consequences.
- Dare to say no. We all reach our limits.
- Give your child the time she/he needs to get ready.
- Provide room for outmost amount of autonomy to children of any age (reduces frustration in the child and parent).
- Allow the child’s physical and mental metamorphosis to happen.
- Include outdoor activities to decompress as a family.
- Spend time with each family member independently.
- Share cooking and meals together to create space for communication and quality time.
- Be a thriving role model for your child.
@drschwank
@unesurcent
@optimalperformancezurich
Today’s conversation and first episode of a public health series, with Anna Raggi, MD, gynecologist, reproductive medicine specialist and gynecological endocrinologist. Women's health has always fascinated her, and even as a young doctor she enjoyed listening to her patients, consulting, and advising them. She is very passionate about her work at the Fertisuisse fertility treatment center in Olten and Basel, Switzerland, which she founded with three partners in 2014. She is very grateful that she has became a mother of two children at a relatively young age. www.fertisuisse.ch, www.wirwolltendich.ch
@drschwank
@unesurcent
@optimalperformancezurich
A time of excitement, anxiety, and increased stress for all family members.
How can we best navigate this time to keep the calm and support our little ones the best?
- Start the day with a family routine.
- Make every day a special day.
- Prepare school bags the day before to reduce stress in the morning.
- Discuss who likes which snacks and pack them for break times.
- Keep time without plans in the kids calendar.
- Facilitate play dates, sleepovers, etc
- Have time to spend as a family that’s quality time.
- Encourage sports as balance to mental school work.
@drschwank
@unesurcent
@optimalperformancezurich
Many parents around the world are currently spending more time with their children than during their usual working days. School holidays are usually longer than parents holiday weeks off work, resulting in lots of organization, additional financial costs, challenges to meet all family members’ needs, tension, family, couple’s vs. alone time.
How to deal with summer break as a family, couple, and individual parent?
A practical guide to summer school break:
- Discuss in advance your expectations.
- Plan extra buffer zones to remain spontaneous, flexible, and, reduce tension.
- Engage in activities as a family, yet also set aside time as a couple, and me time for each member.
- Organise support and child care in advance to secure the availability.
- Plan couple‘s time together.
- Agree on times during the day each one takes for me time.
- Meet friends over the day; your house isn’t a hotel.
- Surround yourself with people that feel like sunshine.
- Meet fellow ladies to spend some girls time and chat.
- Choose your own four walls, especially with small children!
- Order dinner in at nights heading to an overcrowded restaurant feels too much.
- Tension and conflicts are normal, when suddenly spending more time together and often in more constrained spaces, outside of anyone’s everyday routines. Get out and get some fresh air!
@drschwank
@optimalperformancezurich
@unesurcent
After a wonderful time as a couple, leaving the baby with hid grandparents, to suddenly be all alone, needs adjustment!
Such a tough day, making one very sensitive, vulnerable, and thin skinned.
On such a day, it’s important to be extra kind and generous to ourselves.
Here comes a list of recommendations:
- Go to a cafe by yourself.
- Stroll around without clear agenda.
- Relax at a place you’d usually would go to.
- Take a nice yoga class.
- Enjoy nature.
- Ring a friend.
@drschwank
@optimalperformancezurich
@unesurcent
How do we define life quality in its core?
Living in today’s societies, constantly being on is difficult. We run around 24/7 in our mind and physically always being on the go, planning the next activity, task etc.
Being and living in the moment isn’t even existing anymore. That’s very sad and concerning, with regards to our mental and physical health. It takes a lot of effort to get into a state of calm and relaxation, when the mind is constantly on overdrive.
Tips to unwind:
- Schedule some time in nature, a relaxing class.
- Go offline, everyday for an extended time.
- Observe yourself and your interpretation of relaxation.
- Set a 5min with no plan.
@drschwank
@optimalperformancezurich
@unesurcent
It’s essential for young parents or busy working couples to take time to look into each other’s eyes. Dedicate time just for one another! It will maintain the relationship and spread happiness to all family members.
@drschwank
@optimalperformancezurich
@unesurcent
Happy wife happy life, happy mommy happy family! In order to give, we need to be able to breathe ourselves. Make sure you spend some time alone. May it be a walk along the beach, a yoga class, reading a book uninterruptedly, getting a massage or good night sleep. We can only share our energy if there’s any left.
@drschwank
@optimalperformancezurich
@unesurcent
Working around the world calls for experience in preparation.
Travel planning:
- Start your mental inspiration well in advance to imagine the place and increase your “Vorfreude” (anticipation excitement)
- Pack outfits not clothes!
- Work with accessories (scarfs, bags, shoes)
- Shoes: pack a variety of comfort styles for all occasions and long walks!
- For the flight: a comfortable outfit both for ground and up in the air (a list follows below)
- For the lounge: focus on light meals, lots of water
- Relax
Flight outfit and essentials:
- Compression socks
- Noise cancelling earphones
- Silk eye mask
- Skin care (sheet mask, cream mask, calming mist, hand cream, lip balm)
- SNACKS the more the better! You never know!
- Wear: cashmere sweater, tights, top, oversize shirt, silk scarf, mules!
@drschwank
@optimalperformancezurich
@unesurcent
A guides for a morning routine designed to boost self-esteem and reduce anxiety for the day ahead.
Morning steps to self-esteem:
- Get up, look into the mirror and tell yourself: hi good morning, I’m just good enough right the way I am!
- Refresh and pamper your face with a daily practice.
- Practice a morning routine; yoga, meditation, running, a nice walk around the block, a swim. You’ll feel energised and calm for the day.
- Dress for success: choose an outfit you like, flatters your silhouette, and there with boost your self-confidence.
- Breakfast
@drschwank
@optimalperformancezurich
@unesurcent
Teaches visualization techniques aimed at self-empowerment and managing anxiety.
How to boost your sense of self-empowerment?
Honestly, not an easy task to answer! We’re brilliant in second guessing ourselves, putting ourselves down, when in theory the exact opposite is what we should be doing! During my training and research, I’ve encountered several inspiring role models. My grandma, PhD supervisors, two incredible females, my PhD mentor, as well as the female opponent at my thesis defence. All these women have their own unique, genuine aura. They are confident in who they are, dare to take space or not if not needed, always willing to support younger women unconditionally, without jealousy, without competition, simply out of passion, and curiosity in sharing values.
Isn’t this amazing?!
That’s how we should get up every morning!!
Visualisation of female power:
- Think of a moment you truly felt in a stage of flow and competency. Go back there!
- Sometimes it helps to turn the world upside down! Inversions are great to reduce anxiety, increase blood flow, reduce swelling after a long flight, and rejuvenate (headstand, shoulder stand, legs up the wall for a more relaxing version)
- Envision yourself in a position you’d like to be. What do you need to get there?
- Have a positive outlook regarding success and failure.
@drschwank
@optimalperformancezurich
@unesurcent
Today’s episode demonstrates fast and effective methods to boost confidence before important events or decisions.
How can we boost confidence before important events or decisions?
-Exercise and get an endorphin booster and reduce stress at the same time.
-Turn the world upside down, do an inversion pose such as headstand, shoulder stand. It will sharpen your attention, make you feel more confident, and calm.
-Present always standing, you can breathe better, reduce stress and anxiety. Standing up signifies a powerful posture.
-Dress for success. Wear clothes that convey confidence and feel powerful while wearing them.
@drschwank
@optimalperformancezurich
@unesurcent
This episode explores how the psychology of self-confidence, impacts mental health, sprinkled with practical tips to enhance it.
Self-confidence starts in earliest childhood. It’s related to a feeling of autonomy and mastery. The earlier children are given the freedom of action to try new things, the more they grow their self-confidence. In order to gain self-confidence, we need to be able to trust in our abilities. A mental construct developed early. However, it can be enhanced later in life, by choosing activities, partnerships, that support your skills and passion.
Engage in actives that require your full attention and dedication, where you’re one with the action.
@drschwank
@optimalperformancezurich
@unesurcent
Waking up, immediately starting to ruminate, worry, notoriously planning the day, trying to control and organize the entire day. Further, second guessing each action one does with a feeling of never being good enough.
How can it be stopped, this constant worrying?
How can we boost our self-confidence?
-Ask yourself what this worrying stands for.
-Is it reasonable and anything you can control?
-The more you think, the more you worry.
-Focus on relaxing routines, to disconnect the mind from worrying.
-Try to break the spiral by yoga, a walk in nature, meditation or simply reading a book or bake/ cook.
-Engage in an activity you are fully dedicated to, experiencing a state of flow.
-Dare to try: Mastering a challenging situation boosts your self-esteem.
@drschwank
@optimalperformancezurich
@unesurcent
What is generalized anxiety disorder?
Generalized anxiety disorder (GAD) is characterized by excessive and uncontrollable worry about a variety of events. It is often accompanied by physical symptoms such as headaches, muscular tension, restlessness, heart palpitations, and stomach upset. Children and adolescents with GAD may worry excessively about their performance and competence at school or in sporting events, about personal safety and the safety of family members, or about natural disasters and future events.
GAD is relatively common disorder among children and adolescents. It begins gradually, often in childhood or adolescence, with symptoms that may worsen during times of stress. Worries may switch from one concern to another, and may change with time and age. GAD may result in significant academic, social, and familial impairment. If left untreated, the disorder may be chronic and predicative of adulthood anxiety and depression. However, early identification and effective management can help reduce the severity of symptoms.
What causes GAD?
As with many other mental health conditions, the exact cause of generalized anxiety disorder is unknown but may be linked to:
- Genetic factors: GAD may run in families. Just as a child can inherit parent’s brown hair, green eyes, and nearsightedness, a child can also inherit that parent’s tendency toward excessive anxiety.
- Biological factors: Neurotransmitters, that send messages back and forth to control the way a person feels. Serotonin and dopamine are two important neurotransmitters that, when disrupted, can cause feelings of anxiety and depression.
- Temperament factors: A child whose temperament is timid or shy or who avoids anything dangerous may be more prone to generalized anxiety disorder than others are.
- Environmental factors: A traumatic experience (such as a divorce, illness, or death in the family, or major events outside of the family) may also trigger the onset of an anxiety disorder.
- In addition, anxiety may be learned from family members and others who are noticeably stressed or anxious around a child. I.e. children whom’s parents display perfectionist tendencies may become a perfectionist, too.
References
- https://www.childrenshospital.org/conditions
@drschwank
@optimalperformancezurich
@unesurcent
What is separation anxiety disorder?
- difficulty being away from parents or other loved ones.
- excessive worry about harm to loved ones.
- excessive worry about danger to self.
- difficulty leaving the house, even to go to school.
- difficulty sleeping.
- feeling physically ill when away from loved ones.
Treatment for separation anxiety disorder usually includes therapy, medication, or a combination of both. Therapists can help parents to understand how their behavior may increase their child’s anxiety (for example, allowing their child to skip school). It is very important to seek out medical advice if you are concerned that your child has separation anxiety disorder, because if left untreated, anxieties can grow bigger.
Who is affected by separation anxiety disorder?
About 4 percent of younger children have SAD, while the estimate for adolescents is slightly lower. Girls are affected more often than boys.
How common are anxiety disorders?
Anxiety disorders are among the most common mental, emotional, and behavioral problems affecting children and adolescents. About 13 out of every 100 children ages 9 to 17 years old experience some kind of anxiety disorder, such as separation anxiety disorder. Approximately 4 percent of children suffer from separation anxiety disorder (1).
What causes separation anxiety disorder?
Nearly all children experience brief feelings of anxiety about being away from a parent and display clingy behavior. Typically these normal bouts occur when a child is between 18 months and 3 years old, although older children can have passing feelings of separation anxiety during times of stress. The difference between these normal feelings of anxiety and a disorder like SAD is that a child with separation anxiety disorder will experience an extended and extensive period of fear and distress about being apart from familiar people and places and the degree of anxiety or fear is notably out of proportion to the reality of the situation. Anxiety disorders like SAD are linked to biological, family and environmental factors.
@drschwank
@unesurcent
@optimalperformancezurich
Early exposure to overprotected parenting, sending signals that the world is a dangerous pace. When a child falls and the parents respond anxiously, the child will pick up on it and respond accordingly. Hence, not daring to try to run and explore anymore and therewith lacking experience in the future and be even more vulnerable.
Once upon a time - because of that! Fairy tales are always up to date. They build bridges and stand metaphorically to understand basic human interaction.
Fairy tales speak the language of the unconscious and thus also connect us to our unconscious self. The story of “Sleeping Beauty” provides a prime example of how fairy tales help us not only to understand crises but also to overcome them.
The “sleeping beauty” effect, as it can be called. Out of concern, parents don’t expose their children to challenges, remove all obstacles out of their way to make life easier for their children, which in itself leads to unexperienced, unskilled children. These children are unequipped for the real life and unexperienced handling challenging situations. Encountering such “sleeping beauty”children, one can observe their inadequate response to challenges.
As parents and caregivers; it is important to be aware of our actions and reactions when engaging with a child. How we respond to a child will impact the child’s response to the situation at hand. Caregivers are a sounding board of a child’s development of his internal world.
A famous concept of these unconscious processes, is the concept defined by S. Freiberg “the Ghost in the Nursery”. It describes the intergenerational transmission of early childhood experiences. S. Freiberg described there with the imprint of care experienced in the previous generations. The way children are raised will impact their own parenting style.
Besides ghosts, there are also protective intergenerational transmitted processes: “Angels in the Nursery”. These angles refer to states of mind when the person evokes memories of feeling especially loved, understood, or protected.
@drschwank
@optimalperformancezurich
@unesurcent
We have all had a moment of anxiety in our lives, yet living with it on a regular, even daily basis is a different story. In this podcast series, I’ll discuss different types of anxiety, analyze the origin of anxiety in different life stages, and concepts to apply to reduce peaks in anxiety.
What types of anxiety are there?
The International Classification of Disease (ICD) and the American DSM-V have a classification of disorders:
- Generalized anxiety (GAD)
- Panic disorder
- Specific phobia
- Social anxiety disorder
- Separation anxiety disorder
- Obsessive compulsive disorder (OCD)
- Post traumatic stress disorder (PTSD)
What are potential sources and causes o one might ask?
- Exposure to trauma
- Adverse childhood experiences
- Passing on experiences of worry from one generation to the next (intergenerational transmission)
- Genetic predisposition
@drschwank
@optimalperformancezurich
@unesurcent
Today’s conversation, live from Hong Kong with Katia, Nutritional Therapist, NLP coach, and the founder of Omni Vitality.
In this podcast you'll gain insights in the mechanisms of lifestyle, stress, sleep, nutrition on women’s hormonal balance. We discussed how women can regain control of their bodies and emotions.
@drschwank
@omni.vitality
@optimalperformancezurich
@unesurcent
To all women in the world. Let’s stick together and be open to share your most valuable moments! Sometimes more than other times. The more we connect with other, likeminded women, the stronger we become. We’re not alone in this! The more we try to be the best in everything, optimising our lives, the less quality work and precious family / couples, but also less quality me-time we get. Such a vicious cycle, which we if ever only realise when it gets too bad and overboard. What a pity!! We all know better, yet societal, family pressure, and expectations weigh heavy on our shoulders. We need to break free, in order to understand the dynamics, how destructive we’ve been to our self and as a result dragged along our surroundings.
How do we get out of this cycle?
- Get aware and face yourself in the mirror. It’s a crazy vulnerable place!
- Get support that helps you hold yourself accountable to change.
- Implement small changes in your daily life —> new routines ☀️
- Get the right nutritious food into your body💛
- Start with a small daily mommy care routine. 15 min yoga is enough 🧘💛
- Book a guilt free mommy hide away 🌴
@drschwank
@unesurcent
@optimalperformance
@omni.vitality
Mommy guilt is real! As much as I wish my resources were infinite, they really aren’t and I have to admit, I’ve crumbled. Rushing to pick up my son, straight from work, taking care of my husband, all our Swiss family admin, my research, my clinic, my female empowerment club, just not myself. Lesser sleep quality and daycare germs didn’t help my immune system, so getting sick, something as foreign to me as it could be. That didn’t help my energy equilibrium either.
Now everyone is having a rough time, since happy mommy is happy family. Taking charge again for myself and reducing the mommy guilt moments!
- Taking time after work for myself
- Do 15min yoga before dinner
- Take a 5 min facial care daily
- Book a massage
- Meet a friend for coffee
- Organise help to go on couples night out!! Essential too!!
- Go on a solo AND guilt free trip
- A walk in nature
- A yoga class
@drschwank
@unesurcent
@optimalperformance
@omni.vitality
Introducing a new and for more than 50% of the global population a lifetime incidence being affected by. Natural menopause does not occur suddenly. A period called perimenopause usually begins a few years before the last menstrual cycle. There are two stages in the transition.
Perimenopausal Symptoms
During perimenopause, women may have various symptoms. Symptoms differ among women and may range from mild to severe. Hot flashes, an intense sudden build-up of body heat, are the most common symptom. Some women have no symptoms.
Symptoms
Mood changes. Mood changes and irritability are usually due to a combination of sleeplessness and hormonal swings. Some women find the menopausal transition to be psychologically stressful; some develop clinical depression. Women may be more at risk if they have experienced severe PMS mood swings or have a history of clinical depression. Perimenopausal depression usually goes away within a few years after menopause. In general, depression is less common during the postmenopausal years than in the premenopausal ones.
Treatment
Menopause is a natural condition. It is not a disease that needs medical treatment. However, some women seek treatment for the relief of perimenopausal symptoms.
@drschwank
@unesurcent
@optimalperformancezurich
References
https://www.mountsinai.org/health-library/report/menopause#:~:text=Early%20Stage.,be%20sudden%20surges%20in%20estrogen.
Many aspects play a role in our body-mind health balance and may contribute to the trajectory of medical conditions. Women’s health issues frequently, remain undetected or mistakenly diagnosed. One of these issues, which affects an estimated of 10% women globally, endometriosis. It has enormous implications on the quality of a woman's life. This severe inflammatory condition occurs globally in 190 million women of reproductive age (1). Endometriosis can cause constant and intense pelvic pain, especially during periods, fatigue, depression, anxiety, and infertility. Endometriosis is the cause of 70% of all chronic pelvic pain cases in women in the United States (2). The cost of illness burden is significant in women with chronic pelvic pain, particularly the productivity costs (3). They are the greatest contributor to overall costs. Given pain is the most significant contributor, priority should be given to improving pain control in women with pelvic pain (4).
- It is a chronic disease associated with severe, life-impacting pain during periods, sexual intercourse, bowel movements and/or urination, chronic pelvic pain, abdominal bloating, nausea, fatigue, and sometimes depression, anxiety, and infertility.
- There is currently no known cure for endometriosis and treatment is usually aimed at controlling symptoms.
- Access to early diagnosis and effective treatment of endometriosis is important, but is limited in many settings, including in low- and middle-income countries (5).
Treatment
Treatments to manage endometriosis can vary based on the severity of symptoms and whether pregnancy is desired. No treatments cure the disease.
A range of medications can help manage endometriosis and its symptoms.
Non-steroidal anti-inflammatory drugs (NSAIDs) and analgesics (painkillers) like ibuprofen and naproxen are often used to treat pain.
Hormonal medicines like GnRH-analogues and contraceptive (birth control) methods can also help control pain.
These methods include:
- pills
- hormonal intrauterine devices (IUDs)
- vaginal rings
- implants
- injections
- patches
References
References
- https://www.ox.ac.uk/news/2023-03-14-global-study-shows-experience-endometriosis-rooted-genetics#:~:text=Endometriosis%20has%20enormous%20implications%20on,depression%2C%20anxiety%2C%20and%20infertility.
- Payne JA. Acupuncture for Endometriosis: A Case Study. Med Acupunct. 2019 Dec 1;31(6):392-394. doi: 10.1089/acu.2019.1379. Epub 2019 Dec 13. PMID: 31871528; PMCID: PMC6918512.
- Armour M, Lawson K, Wood A, Smith CA, Abbott J. The cost of illness and economic burden of endometriosis and chronic pelvic pain in Australia: A national online survey. PLoS One. 2019 Oct 10;14(10):e0223316. doi: 10.1371/journal.pone.0223316. PMID: 31600241; PMCID: PMC6786587.
- https://www.who.int/news-room/fact-sheets/detail/endometriosis
- https://www.endometriosis-uk.org/endometriosis-facts-and-figures
@drschwank
@unesurcent
@optimalperformancezurich
LHave you experienced such a situation yourself, where just completely foreign to all around?
Staying in Shanghai for my research after a quick stop over in Hong Kong, which I’ve visited early 2020 and early 2024. Yes, it’s different too, but by no means as much as the city I so love and lived in 10 years ago. The feeling of being all so foreign and seen as a stranger, is quite a unique encounter in today’s globalized world. It’s interesting to face this situation as a white woman. It’s such a rare encounter and I guess a large majority in the west hadn’t encountered it, on any of their global trips. It’s in a way a good thing for the white majority to experience, makes one more humble, but also at the same time more entitled, a strange combination.
How do we cope with the loneliness, such an experience brings?
How to deal with the frustration of being lost in translation?
How to avoid abusing the privileged status and lack of social control?
@drschwank
@unesurcent
@optimalperformancezurich
Currently on a global research trip in Hong Kong and Shanghai, combining research and clinical work in Europe at the same time is a stretch, considering the 7 hours time difference. On top being in a place that’s become very foreign and without Madarin Chinese proficiency hardly possible to navigate without a local support. Luckily, I do speak Mandarin Chinese and used to live in a very different, way more international Shanghai. Getting around is therefore possible for me, without getting lost.
This daily challenging bridging of obligations in all directions and feeling it’s never enough. That’s the hardest feeling of all. So what can we do to keep up with the best personal balance?
Reflections over regaining and reshaping balance in body and mind:
Rebalancing nutrition and healthy eating habits, sleep, exercise, family obligations, work, and other social activities. Wow, it’s a lot!
Take one step at a time! Seek help to mediate, if it’s too difficult to cope with all the tasks and people involved. Be humble to what you know and seek help from experts, that’s very important!
@drschwank
@unesurcent
@optimalperformancezurich
@omni.vitality
Global female networking
Travelling globally for research, takes a creative mind to figure out the options available to make it happen. I love to combine exercising and meeting people, a walk and even just a quick coffee in between meetings, lectures, running errands, and heading to the airport.
Flexibility and creativity are queen.
The more we take care and accommodate to the external situation of time zones, season, weather, and our personal rhythm, the smoother the transitions. Female bodies are complex, the hormones, and cycle being impacted by change of time zones, mixing up the circadian rhythm. Be mindful and balance your daily obligations well.
Personally, yoga and running are a very helpful tool to adjust to Jetlag. Yet, I do notice myself to be more hyper vigilant, potentially the circadian rhythm that’s out of balance, the digestive system, and the hormonal balance in the body.
Note from a frequent global traveler:
I did understand to slow down, planning less meetings, and being more go with the flow, attuned to my body and mind’s needs!!
@drschwank
@unesurcent
@optimalperformancezurich
In today’s society, women’s roles have shifted. They’re no longer out of reach when it comes to power. They’re in power over the most relevant subject of all societies. To decide over their fertility, their trajectory in terms of when and if and how many children they envision to have. Birth rates have dropped drastically over the past decades and are continuing on a downward spiral.
It is about time to inquire what factors mainly play into, why women choose to postpone their family planning, have very few children, children by themselves, children at a late stage or decide to be childless.
Governments around the world would like to know the answer to these questions.
In our global research project, analysing women’s fertility planning, we want to find the root of this global trend.
As women we need to put ourselves out there and explore the world, connect and exchange with other women from different social backgrounds. These exchanges provoke reflection and potential change of old norms.
That’s exactly what I’m doing right now; flying to Hong Kong to connect with global women at an event at Upper House on understanding female health.
@drschwank
@omni.vitality
@optimalperformancezurich
@unesurcent
Today’s conversation, live from Hong Kong with Katia, Nutritional Therapist, NLP coach, and the founder of Omni Vitality. I offer solutions for menstrual problems and women’s hormonal conditions such as PMS, endometriosis and PCOS, and help women regain control of their bodies and emotions. This is the first of many more episodes to come. Stay tuned.
@drschwank
@omni.vitality
@optimalperformancezurich
@unesurcent
How do women decide over their bodies and their reproductive health choices?
A globally extremely relevant question many governments wrap their heads around. In globalized societies fewer and fewer women decide to have kids and if they do, postpone it too much later than in the past. A situation that follows with its consequences, women naturally deciding to have fewer kids, but in addition having lower rates of success to conceive, due to a drop in fertility related to older age.
The global multi-center study on women’s fertility plans in China, Sweden, Switzerland, and the US, asks women about their reproductive decision-making and potential options:
- The Swedish welfare state assumes that it is easy to have children, despite that the birthrate dropped significantly.
- How do government incentives and child policies for (i.e. parental leave, financial support) impact family planning of young people in childbearing age?
- Todays women choose to get pregnant later in life, in order to invest in themselves first through education and career.
- Difference in attitude to freezing eggs between women and men?
- If it is not possible to get pregnant, what do women / men think?
- What are these couples willing to invest for having a child?
- Why don't women today want to have children?
- Why do young men not want any children?
- How do young women and men define family?
- How do young people in childbearing age describe what expectations there are of being a family?
Results of the study aim to inform public health officials, governments, companies, and families, and individual women and men themselves. We aim to improve women’s reproductive health care experience and reduce a constrain on either side of their family planning choices.
@drschwank
@optimalperformancezurich
@unesurcent
Living with the stress of not being able to convince is a huge problem. It affects both partners and can impact the individual, the couple’s relationship, and cause mental and physical problems. The more we focus on individual, as well as couple health care, the more preventative measures can be put in place. Think carefully if you’d like to reach out to a specialist to get support. Whom that could be? A personal or couple’s therapist or both?
Reach out early to have someone by your side to follow your journey and whom you’ll feel familiar with in some of your likely most vulnerable moments in life.
Acknowledge yours and your parent’s feelings, the IVF life’s a rollercoaster. Nothing is more challenging in life, than an unpredictable, stressful period with no clear ending, no matter how desired one of them is. It’s also random, how hard you even try. The randomness and unpredictability, the mind game that causes you to pay attention to only that one outcome, to hold a healthy baby in your arms. Something you may think so many achieved parenthood effortless and at times even unwanted. That can trigger even more emotions and feelings of why me?
How to cope?
Try to maintain a healthy daily routine of both physical and social activities. Routines rock, especially when so much uncertainty is all around you.
@drschwank
@optimalperformancezurich
@unesurcent
Today’s episode is live from Shanghai during an Asian research trip in reproductive health. The current global research project focusses on the declining birth rate in China. A global trend that China is following with declining birthrates and women’s alternative choices of family planning. Despite initiating a three-child policy and governmental incentives, including monetary benefits of having multiple children, the birthrate in 2022 has dropped in China to a record low of 1.2 children. Even if financial reasons have been discussed widely, it’s the social norms, as well as the individuals in reproductive age themselves, who grew up without siblings, surrounded only by other only children. A further topic is the lack of access to professional information and education surrounding childbirth and the perinatal period, leading to child-birth and parenthood related anxiety.
The research project investigates urban Chinese women’s own reproductive choices and their causes. Dive in and stay tuned for more.
@drschwank
@unesurcent
Today’s episode is live from Hong Kong during an Asian research trip in reproductive health. The latest project focusses on the declining birth rate in China, despite initiating a three-child policy and governmental incentives, including monetary benefits of having multiple children.
The research project investigates urban Chinese women’s own reproductive choices and their cause. Dive in and stay tuned for more.
@drschwank
@unesurcent
Different scholars and news outlets conclude differently on the matter.
The pro team suggests that New Years resolutions foster:
1 – Intention
2 – Hope and Engagement
3 – Responsibility
According to Forbes, YES: “Strive to be in the minority of people who keep their New Year’s resolutions. But know even if you don’t keep every one, the act of making them and striving toward them will have positive effects for you and for others.”
Much of our success depends on the habits we form in order to push ourselves forward.
Follow these 8 recommendations for creating New Year’s Resolutions you'll keep:
-
Make resolutions for areas of your life that you can be passionate or excited about. Develop resolutions that are based on your values.
-
Create a positive resolution statement. For example rather that I want to lose 10kg, reframe it as I’m going to eat healthier and exercise regularly.
-
Make your goals as specific as possible. Some suggest making SMART (specific, measurable, achievable, reasonable and timely) goals.
-
Don’t just state a goal, create a strategy or system to achieve your goal. For example, if your goal is to eliminate financial debt. Your strategy might include monitoring your spending, creating a budget, making your lunch, having a spending free day each week, paying an extra amount of money each month on your credit card etc.
-
Focus on the process of moving forward rather than the outcome.
-
Take small steps.
-
Avoid blaming or shaming yourself. View mistakes, failures and setbacks as opportunities for learning and growth.
-
Remember, progress not perfection. Keep trying.
“Atomic habits” by James Clear, a more condensed way of how to maintain habits.
His 4 rules of atomic habits:
The 1st law (Cue): Make it obvious.
The 2nd law (Craving): Make it attractive.
The 3rd law (Response): Make it easy.
The 4th law (Reward): Make it satisfying.
The contra team lead by Karen Vanscoy shares the opinion that New Years resolutions increase stress and have a negative impact on our well-being.
"Many if not most of us will fail to follow through with our New Year commitments within the first couple of weeks. We all see and know that from the gym and their statistics.
The con team suggests, that people believe that if they achieve their resolutions they’d be happy. As such, people have a tendency toward focusing on the end result (not very mindful), as opposed to appreciating the process (mindfulness in the moment) as a result. This is why they create and can’t undue stress. A lot of pressure unnecessary pressure."
@optimalperformancezurich
Resources
https://www.forbes.com/sites/tracybrower/2021/12/31/4-reasons-to-make-new-years-resolutions-even-if-you-dont-keep-them/?sh=152a935066a1
https://hbr.org/2021/12/should-you-even-bother-with-new-years-resolutions-this-year
https://www.mymentalhealthsolutions.ca/blog
It’s the most magical time of the year. A time for family and friends, me-time often becomes a spares good. The more we anticipate and plan carefully the better.
Book in treatments, an exercise session or even better the more the merrier! Traveling and spending extended time with family can be intense for everyone. Even if you get along very well.
@drschwank
@optimalperformancezurich
Holiday ‘blues’. Stress, loneliness, grief, loss, conflict, and unrealistic expectations during the “most beautiful time of the year“.
What helps to alleviate the symptoms?
-
Create islands of me time. Be kind to yourself. Treat yourself.
-
Let go of expectations. Take a moment to feel and express gratitude.
-
Care for others. Volunteer. Serve a holiday meal.
-
Go on a walk in nature. Watch a holiday movie or go to a restaurant.
-
Seek help. Reach out for support.
-
Set boundaries, say no.
-
Stick and remind yourself of healthy habits. Pay attention to nutrition, exercise and sleep to boost your resilience.
-
Practice loving people that irritate you.
@drschwank
@optimalperformancezurich
References
https://www.mymentalhealthsolutions.ca/blog/title/holiday-blues/id/69/
It’s the most wonderful time of the year. Yet only if we can truly enjoy and stand still to observe the wonders. Look at the holiday season through the eyes of a child and don’t stress. Enjoy little islands of me time. The perfect way to reset the nerves. Light a candle, head to a massage. Enjoy the tranquility of simply being in the here and now. Even if you don’t have much time at your disposal. Every me minute counts! Try to be fully one and present.
L
@drschwank
@unesurcent
@optimalperformancezurich
Learning to be patient..how challenging for the mind to be stuck on ground and not able to fly. Waiting in snow chaos in Zurich. As if there’s never any snow here!! We’re seriously challenged to remain calm, when in such a special scenario. The crew and all passengers kept very quiet. Thanks to the chocolate everyone got, I assume!
Personally, I feel I didn’t deal well with the situation! It’s been mentally very stressful to just sit and wait, without any agenda!!
Especially, since I have specific plans for this evening and my son’s very first birthday!
I so wish, I’d been up earlier this morning and having had my exercise in, instead of wanting to squeeze that in too.
But that’s the typical “shoulda, woulda, coulda” attitude that doesn’t change anything, only makes one more irritated.
Lesson learned:
- Do everything you want BEFORE a flight or train ride!
- Find tranquility in a situation you can’t change!
- Stay open-minded and curious.
- Challenging times ask for decompression!
- Go for some exercise to not share the negative energy elsewhere!
- Look at the bright sides, stay positive!
@drschwank
@unesurcent
@optimalperformancezurich
Infertility can affect anyone. There’s no socioeconomic advantage or exception of infertility. Yet, of course depending on the medical system, it can also be a very costly experience.
Yet while infertility can be a major stressor on a relationship, many aspects can actually help strengthen it. The most important part of the process is, to undergo it as a team, with a united goal, to become a family, one way or another. That’s however much easier said than done. Here are some aspects to keep in mind, that can help a couple to cope with infertility.
- Be a team self-blame starts when you see infertility as your own struggle.
- Try to keep some spontaneous intimacy. “Planned sex” is unsexy.
- Manage your stress. Seek professional help, if your stress becomes unbearable and overwhelming.
- Communicate honestly. Resentment and anxiety can shut down the lines of communication in a marriage or partnership.
- Become educated. Knowledge is powerful, especially when it comes from a qualified expert.
- Set goals and limits. Communicate honestly about your limits, and set mutual goals. You may also decide to explore alternative methods of starting a family, such as egg or sperm donation, or adoption and decide when you’ll consider such methods,
@drschwank
@unesurcent
@optimalperformancezurich
Lifestyle choices, such as excessive alcohol consumption, smoking, obesity, and high stress levels can negatively impact fertility in men and women.
What can be done?
- It’s always easier said than done!
Change is super tough!!
- Ask yourself, which adjustments are feasible and sustainable.
-Less is more. If you want to change a habit, start with a small change that you can maintained over a long period of time.
-Do it as a team and support each other.
Fertility treatments are super tough. You may therefore fall back into old habits. Don’t blame each other.
-Meet each other with dignity, kindness, and respect.
- Set yourself a goal, like the Everest camps.
Start with base camp one, two, etc. nobody reaches the top within one day!
- Keep living!
Fertility treatments can take a longtime to succeed. Keep your daily life and especially important your social life going. It’s crustal for mental and physical well-being.
@drschwank
@unesurcent
@optimalperformancezurich
Hormonal problems and irregularities, such hyper and hypo thyroid activity can impact fertility, the female cycle and male sperm production and quality.
Common causes of hormonal imbalance that affect ovulation
Some of the most commonly diagnosed conditions and hormonal imbalances are anovulation, polycystic ovary syndrome (PCOS) and hyperprolactinemia.
These conditions often result in infrequent or absent ovulation, which complicates an individual’s or couple’s ability to become pregnant.
Symptoms of hormonal imbalance
Often times, hormonal imbalance is not diagnosed until an individual experiences infertility. Women may experience one or more of the following symptoms:
- Absent or irregular periods.
- Spotting between periods.
- Heavy or painful periods.
- Increased hair growth on the face, neck, chest, and back.
- Unexplained weight gain.
- Constipation and diarrhea.
Men are less likely to have a hormonal imbalance that contributes to infertility than women, but they may still experience symptoms such as:
- Erectile dysfunction.
- Low sperm count.
- Reduced body hair growth.
- Breast tenderness and overdevelopment of breast tissue.
- Thinning hair or male pattern hair loss.
It’s important to discuss any of the above symptoms with a reproductive endocrinologist if infertility is suspected.
@drschwank
@unesurcent
@optimalperformancezurich
Source: https://lomalindafertility.com/infertility/women/hormonal-imbalance
No specific cause of infertility can be identified despite thorough testing and evaluation. Treatments include fertility medication, lifestyle changes, intrauterine insemination (IUI) and in vitro fertilization (IVF).
How many couples have unexplained infertility?
The exact rates vary because the definition of fertility testing varies. What one provider considers standard or comprehensive fertility testing may differ from other providers.
According to one source, in 10% of couples trying to conceive, fertility tests are normal and there’s no detectable cause for infertility. But another source says unexplained infertility cases are as high as 30%.
Is it possible to get pregnant with unexplained infertility?
Yes, it's possible to get pregnant if you're diagnosed with unexplained infertility. A study from the National Institute of Health (NIH) found that 92% of couples with unexplained infertility who had fertility treatments ultimately had a child. A diagnosis of unexplained infertility doesn't mean you have to give up your dreams of a baby.
Lifestyle changes
Several lifestyle factors contribute to infertility. Some things you can do to help your chances of conceiving are:
- Avoid smoking, drinking alcohol and using recreational drugs.
- Maintain a healthy weight.
- Eat a well-balanced diet.
- Try to get 30 minutes of exercise each day.
- Limit caffeine consumption.
- Reduce your stress.
@drschwank
@unesurcent
@optimalperformancezurich
Source: https://my.clevelandclinic.org/health/diseases/23187-unexplained-infertility
Key points about male factor infertility
- Male infertility means a man is not able to start a pregnancy with his female partner.
- Male infertility can have many causes. You may not make enough sperm or healthy sperm. You may have a genetic problem like cystic fibrosis. You may have a blockage in your genital tract.
- You may be more likely to have male infertility if you have had genital infections, injury to your testicles, or early or late puberty.
- Treatment depends on what is causing your infertility. Treatments include artificial insemination, medicines, and surgery.
Next steps
Tips to help you get the most from a visit to your healthcare provider:
- Know the reason for your visit and what you want to happen.
- Before your visit, write down questions you want answered.
- Bring someone with you to help you ask questions and remember what your provider tells you.
- At the visit, write down the name of a new diagnosis, and any new medicines, treatments, or tests. Also write down any new instructions your provider gives you.
- Know why a new medicine or treatment is prescribed, and how it will help you. Also know what the side effects are.
- Ask if your condition can be treated in other ways.
- Know why a test or procedure is recommended and what the results could mean.
- Know what to expect if you do not take the medicine or have the test or procedure.
- If you have a follow-up appointment, write down the date, time, and purpose for that visit.
- Know how you can contact your provider if you have questions.
@drschwank
@unesurcent
@optimalperformancezurich
Source: https://www.hopkinsmedicine.org/health/conditions-and-diseases/male-infertility#:~:text=Male%20infertility%20means%20a%20man,blockage%20in%20your%20genital%20tract.
In conversation with Marc Bodmer, game consultant and author of many important publications regarding games and their use, pros and cons, and benefits for future careers.
Today’s podcast is an extra important topic, as it’s often the source of conflict, in families, but also couples, schools, and more.
Marc answers questions often raised. Listen in and get inspired.
Connect with us:
Contact@marcbodmer.com
Simone@drschwank.ch
@drschwank
@optimalperformancezurich
Daylight saving impacts our sleep rhythm. With changing the clock, our internal system is lacking behind and which cause sleep disturbances. Lower sleep quality can negatively impact our immune systems and make us even more susceptible to infections.
Many factors play into our sleep and immune response.
Make sure you focus on a healthy sleep routine to set the new clock right.
Go out during daylight hours, even when it’s raining to get your vitamin D.
The more we focus on preventative measures, the better long term outcomes for our body, mind, and soul. Get insights from our experts in multiple disciplines. Helping you feel at your best everyday.
@drschwank
@optimalperformancezurich
We believe the key to staying healthy is preventative care. With cold and flu season just around the corner, we encourage you to incorporate regular exercise both physical and mental, functional medicine, and craniosacral therapy, to keep immune functions strong 💪
@drschwank
@optimalperformancezurich
Infertility is a condition that, unfortunately, impacts both women and men who are trying to conceive. While starting a family should be an exciting time, infertility – defined as being unable to conceive after engaging in unprotected sex for an entire year – can make the process physically, mentally, and relationally draining and exhaustive.
@drschwank
@optimalperformancezurich
It’s getting darker and that impacts our sleep rhythm.
Sleep is the best prevention for your health and youth.
A sufficient amount of sleep is essential for optimal physical health, immune function, mental health, cognition, and disease prevention. It is dedicated time for the body to rest, recover, recharge, and reset.
Consistent quality sleep improves health on a biological level. Poor sleep habits increase risk for poor metabolic health through increased calorie intake (through more food cravings) and decreased energy expenditure. Prolonged poor sleep can even contribute to weight gain, obesity, or type 2 diabetes due to poor insulin sensitivity. Next to the significant impact of sleep on our mental well-being and aging.
@unesurcent
@drschwank
@optimalperformancezurich
Libido, synonymous to desire, lust
refers to your life drive, energy, and natural state of fulfillment.
Libido connects you to our true self and inspires us to live passionately. To feel your libido is like a wave passing through your body, connecting you with your most vibrant alive self. Libido isn’t only related to sexual health, it involves allowing yourself to feel exctaticly good! To be connected to your creative and personal power. Libido and sexual health have been an integral part of mental, physical, and spiritual well-being.
@unesurcent
@drschwank
@optimalperformancezurich
The Autumn season is associated with the
lungs which relates to grief and sadness. This time of year can be nostalgic and bring up many emotions - being aware that this is a natural occurrence can
oftentimes bring comfort. It’s especially important to take out time for self care right then. Yoga, a walk in the forest, a swim in the lake, a massage, a nurturing golden milk. Anything uplifting the spirits.
@unesurcent
@drschwank
@optimalperformancezurichIf
We all know it, yet executing it isn’t easy. Quality time to recharge our batteries is crucial for all of us! Yet, often difficult to manage and take when needed the most. After a scary incidence of complete exhaustion, I felt the urge to speak up and remove the stigma around super humans.
I tried to be one, yet had to learn from my body that I wasn’t!
What I did to recharge: go to my favorite graceful barr class and booked a massage.
Take the oxygen mask self first, before helping others! It really is crucial for the entire system to function.
@unesurcent
@drschwank
@optimalperformancezurich
Today’s podcast live from sunny Zurich with Nadja Steinbrunner. Nutritionist, Fitnesscoach and owner of Mrs.Sporty Zürich. Get inspired how to combine sports and daily life, by women for women.
@unesurcent
@drschwank
@optimalperformancezurich
@mrs.sporty_zuerich
Today, our son is at daycare, we’ve enjoyed a lunch run as a couple, followed by a quick dip in the clear blue lake, soaking up the Indian summer sun, before returning to the practice to see patients. It’s all about the balance and of course, what fits each individual family best. For us, as a family it fits the best to have our son at daycare some hours a day. It gives us freedom to do our individual passions and be fully present with him, when we’re with him. Also fully present and seeing our partners, rather than living on the edge. Take the oxygen mask first self, before helping others! Dare to try!
@unesurcent
@drschwank
@optimalperformancezurich
Cadence Hooks an international artist with background in art and sustainability - born and raised New Yorker living between NY and Cape Town and jumping around the world with her neck pillow and kite belt.
Catch up with cadence hooks and her recent art adventures and listen in on the artistic process, travel and how to leverage these opportunities.
@unesurcent
@drschwank
@optimalperformancezurich
@cadencehooksstudio
@thebushwitch
Www.cadencehooks.com
As the vibrant hues of summer begin to mellow into warm, earthy tones, we find ourselves on the cusp of a profound transition – the shift from late summer to fall. In traditional Chinese theory, this transition is not just a change in weather; it's a journey of the mind, body, and spirit. As we prepare for this seasonal transition, let's dive into the wisdom of Chinese medicine to understand how the transition to fall is intricately woven into the core of our well-being.
Transitioning into fall also calls for an adjustment in our diets. Just as we swap out our summer wardrobe for warmer layers, our bodies require nourishment that aligns with the season. Warm, cooked vegetables take center stage, providing sustenance while aiding digestion and maintaining the balance of Qi. Foods like sweet potatoes, carrots, and squash offer comfort and grounding, enhancing our connection with the earth.
@aunesurcent
@drschwank
@optimalperformancezurich
We all look at these precious late summer days. Soaking up the sun and warm late nights at the lake for a swim. How to keep the warm summer colors within, when grey days approach? Some of us might remember the children’s book of Frederik the mouse. Frederik is busy collecting colors for the winter days and shares his colors with the commuity on a grey, cold winter day. We all should strive to be the ones collecting colors for the upcoming “endless” months.
Implement a routine: exercising, playing music, crafting, engage in a charity activity. Supporting others releases oxytocin, the happy hormone. Another oxytocin booster is meeting friends, hugging a loved one, and massages. It can become a routine like teeth brushing,
Link to where to buy the children’s book Frederik https://www.orellfuessli.ch/shop/home/artikeldetails/A1000549535
@aunesurcent
@drschwank
@optimalperformancezurich
In conversation mit Nicole Rieffel. Nicole hat Schoolfinders vor 7 Jahren zusammen mit Diane Bauer gegründet. Zusammen beraten wir Familien aus dem In- und Ausland, wenn es um Fragen und Anliegen rund um die Schule geht. Nicole gab spannende Einblicke in ihren Alltag mit Eltern und Kindern aus der ganzen Welt.
Get inspired by her und findet die passende Schule für euer Kind. Motivation leads to success.
@unesurcent
@drschwank
@optimalperformancezurich
@schoolfinders
It’s all about coordinating. It’s finding the right time of the day to travel best. For my female empowerment movement UNE SUR CENT, I’ve organised a weekend getaway at Suvretta House in St. Moritz. I’ve solo travelled with my 9months old. It worked very well.
Too often, we hear what’s not possible, rather than been given encouragement to dare to try. Just the other day, I received a mommy newsletter that’s been so discouraging and old fashioned. The letter suggested not to travel with a baby! We’ve traveled around the world with a quiet, sleeping baby. It’s about how your lifestyle is and what the baby is accustomed to. Anything is possible, if you’d put your mind into it.
It’s important to empower women and young mothers in particular to say yes you can. In stead of no you can’t! The more we strengthen self esteem in young women, the better for the future of female empowerment and role modelling. The more we dare to try, the better, as it shows the options and possibilities we have, to parent in our own individual way.
Young parents need all the support they can get. Positive reinforcement, rather than critical evaluation. Yes, we can! Together as supportive parents we can!
@unesurcent
@drschwank
@optimalperformancezurich
Briefly discussed in previous episodes, many of us, particularly women struggle with the mental load, they’re bearing on a daily basis.
What can be done to reduce the burden?
- Communication
- Share responsibility within the family
- Curb out me-time (especially important for working moms)
- 20min exercise rule a day
- Healthy eating to reduce stress
- Get into and establish a new routine to carry you through fall and winter
- TAKE THE OXYGEN MASK SELF BEFORE HELPING OTHERS
@unesurcent
@drschwank
@optimalperformancezurich
As for so many of us, August is a big transition month. The seasons are changing from summer into fall, days get shorter, and crispier. We return back to work, school, start at kindergarten or daycare, all after a long summer break or no break for others. How can we best balance these challenging times, especially women, who take on the majority of the mental load of family schedules, appointments, and often lack personal time. As a consequence their body and mind will eventually tell them to stop. That’s often when they visit or practice for physiotherapy, holistic metabolic balance treatment or mental performance consultation. The earlier we address our challenges the better and easier to shift gears and start a new routine.
@unesurcent
@drschwank
@optimalperformancezurich
In today’s episode Agi shares her passion for mountaineering as a female among all the men. She takes us on her journey to the top. In this episode, Agi explains how she prepared herself, to make it up to the peak of Matterhorn . How mountaineering, long-distance running, and yoga all share the moving meditation aspect in common.
@drschwank
@agichristine
@unesurcent
@optimalperformancezurich
Today’s episode introduces a series inspired by Marie, power yoga teacher from California, currently in Switzerland. Her mission is to empower bus women to step off their at as stronger versions of themselves.
The episode features nutritionist Denise, who’s dedicated her work to the female cycle.
By having a deeper understanding of our cycle we can better manage our energy, heal our bodies from the inside out, prepare for pregnancy (or avoid pregnancy), and so much more. The woman's body is truly incredible and I can't believe I never learned about all of this before. So if you are saying the same things to yourself…you are not alone!
Interested in learning more about the different phases + the types of foods to eat to best fuel our bodies during each season + eat lots of these amazing foods? Listen to today’s episode and follow us.
@unesurcent
@drschwank
@optimalperformancezurich
@swipedbyaswiss
@femflowpower
In today’s global societies, it isn’t uncommon to grow up in a polyglot environments. More and more children have parents from different parts of the world, speaking different primary languages and only share one common language, such as English. These children grow up with a sense of normalcy for polyglotism.
Embrace your child in the beauty of languages and the multitude of cultures that follow.
Etymology
Borrowed from French polyglotte, from Ancient Greek (polúglōttos, “many-tongued, polyglot”).
@drschwank
@unesurcent
@optimalperformancezurich
In today’s episode Agi shares her climb up to Mount Kenya. The journey she’s planned and prepared for in solitude, as an inspiring independent woman. Be prepared to hold your breath while Agi shares her adventures to the peak and back!
@drschwank
@agichristine
@unesurcent
@optimalperformancezurich
In today’s episode Agi shares her passion for mountaineering as a woman. She takes us on her journey to the top. In this episode, Agi describes her through preparation, to increase her chances to summit.
@drschwank
@agichristine
@unesurcent
@optimalperformancezurich
In many cultures, women are the core of all education and in charge of passing on traditions and believes within the family and the community. Yet at work, women often act as concurrency rather than mentor and mentee. It’s a topic that has followed me through my entire life and often I realized the negative dynamic only when it already had been (almost) too late. Unfortunately, the topic of jealousy is way too common among people with similar backgrounds and trajectories. Jealous people will never stop, they will always want more, what to see the target to feel miserable and inadequate. But there’s ways to avoid continuous exposure and major blow ups. At times, the wisest option is to run away, to a save and supportive space. As a young woman it’s extraordinarily important to have a senior mentor, who’s life experience will have jealousy on the radar and can intervene, when necessary.
Sources of jealousy and how to manage it?
There is no single cause for someone’s jealous behaviors, attitudes or feelings. However, there can be several of the following reasons why someone might feel this way, including insecurity, past history, or fear of loss. Jealousy can be triggered by these and might create tensions within themselves and relationships. Some of the various signs of jealousy might be accusations, suspicions, questioning your behavior or day-to-day activities, having negativity towards partner’s relationships, and comparing themselves to others.
Steps to jealousy awareness:
-Recognition: understand the origin
-Reflection: identify the motive
-Accountability: take responsibility for the way you’re thinking
-Communication: the most essential part of processing your feelings
Sources
https://centerstone.org/our-resources/health-wellness/what-is-jealousy-and-how-to-manage-it/#:~:text=There%20is%20not%20one%20root,create%20tensions%20within%20your%20relationships.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5609545/
@unesurcent
@drschwank
@optimalperformancezurich
Female role models inside and outside the family are crucial, to develop a sense of nonchalance and self-evident attitude towards gender equality. Wise women of previous generations have insights and knowledge that is of great importance to pave the path for younger ones to dare to try and reach new territories, yet always remembering their save harbors. Having a strong woman in a previous generation, has impact on following generations of women within the family. A feeling of yes we can, if grandma could. This feeling is of great importance and one of the reasons for generations of strong women, within a single family.
Seeing other women accomplishing things outside the box, is empowering and inspiring. It further takes away lots of self-doubts and some of the pressure to conform. Women across the world have passed on their wisdom to younger generations. This tradition is of immense value, not only for young women themselves, but their families, and their entire societies. Strong women have shaped societies and cultures around the world. The more we keep these women in mind and strive to conquer new territories, the more we can achieve for future generations and present female selves. The more we live up to our strong female heritage, the less exposed we feel and the better we can shelled off the winds, blowing from all directions. Internalising the nonchalance of our great grandmothers fighting for rights, completely unimaginable. It show us how we can change the world to a more gender equal place. The rights and benefits our great grandmothers achieve, so often is neglected. We take many things for granted. It’s important to keep fighting for freedom, not all women around the world have the responsibility rights they deserve to have.
@unesurcent
@drschwank
@optimalperformancezurich
Pack your swim wear in your carryon, my mom always reminded us. In case luggage gets lost, you can still go swimming upon arrival at the holiday destination.
Bring your runners, your basic gym equipment or gym with your child. The perfect way of combining family time and exercise. Children love to run around, they love to imitate adults’ behavior, so exercise with them together.
Yet, a solitary run with a dip in the clear sea at sunrise or sunset can be exactly what you need to recharge your batteries. Take yourself an hour out just for yourself.
Couple’s time whilst exercising together can be a wonderful opportunity to combine to things with each other. Reward yourself with a lovely coffee or breakfast for two after a morning run, an afternoon tennis hour, or a cycling tour. What ever it is, exercising whilst travelling is a healthy and most often bonding moment, for the family, couple, and oneself.
Get your runners on and explore your holiday destination!
Happy active summer!
@unesurcent
@drschwank
@optimalperformancezurich
It’s summer and on the northern hemisphere the typical summer school break. All parents try to balance their time off work or partially off with family time, couple’s time, and me time.
How to arrange and balance the different needs and expectations of family members during these precious vacation days?
What are effective ways to prevent and avoid tension among family members?
How to manage the balancing act of feeling relaxed during and after family vacation time?
How to do:
Give yourself some time to adjust to the new environment of being away. Not everyone gets into holiday mood at the same time, which can cause friction and unnecessary tension. Give each other time to land and express their needs and expectations of ways to relax and recharge. Try to reach a healthy balance of me time, couple’s time, and family time. Each one of us differs, in the amount of me time we need. Try to make space for these needs me time.
Communication is key to avoid misunderstandings and misperceptions. It opens room to express needs, feelings, and expectations towards one another.
Make a plan of things you’d like to do, by yourself, as a couple, and a family. Discuss it with your family members, so everyone is informed. Of course, stay flexible for changes, but important not to compromise me time too much. We all need it to pass energy to others!
Same goes for couple’s time! Hire a babysitter to get a night out, just as newlyweds, so crucial, no matter the age of your children.
Family time can also be active time, hiking, swimming, practicing yoga together. Try it out and be surprised how much is actually possible!
Have fun, enjoy the sun!
@unesurcent
@drschwank
@optimalperformancezurich
It’s so common for women to suppress and lower their personal performance, academic achievements, and success in public or work environment.
Why do we do that? I know it too well, from personal experience. Growing up in a very patriarchal society, with incredibly many obstacles to strive as a woman, it’s difficult to break free from the societal judgment. The disapproving eyes are everywhere. Unfortunately, way too often they can be identified as female.
We can’t create a new position for women in society, if our female “buddies” aren’t inclined to uplift and encourage each other, rather than judging each other and acting out of jealousy. Role models and mentors are needed to uplift the young and not yet as self confident women.
The more we can inspire each other and support each others journey to succeed, the better. Together we’re strong, alone exposed to all the winds.
Check out: The glass-ceiling index, which shows in an excellent way female suppression and lacking career opportunities per country.
https://www.economist.com/graphic-detail/glass-ceiling-index
@unesurcent
@drschwank
@optimalperformancezurich
This series will entail interviews and stories of inspiring women around the world. Asking them about their motivation, support and obstacles on their path to success. The series won’t follow any specific rules, just a natural way of interviewing women, who contribute to our global societies.
Motivation with this series is, to highlight the great accomplishments, with and with out parental, family or close childhood friends support to seek. The higher you rise as a women, the more people feel entitled to comment. The higher women rise, the more they are exposed. Like a landmark flag on a mountain peak, exposed to winds from all directions. The more women there are on the top, the less exposed each one of them is. Together we reach the top.
@unesurcent
@drschwank
@optimalperformancezurich
Since many years, my partner and I are living in more than one place at a time. There are plenty of pros and also not to disregard cons of such a lifestyle.
The feeling of home can vary with regards to family and friends in the respective places.
@drschwank
@unesurcent
@optimalperformancezurich
Third culture kids (TCK) are people who were raised in a culture other than their parents' or the culture of their country of nationality, and also live in a different environment during a significant part of their child developmental years (1). Third culture kids: Citizens of everywhere and nowhere.
@drschwank
@unesurcetnt
@optimalperformancezurich
References
- Van Reken, Ruth E.; Pollock, David C.; Pollock, Michael V. (2017). Third Culture Kids: The Experience of Growing Up Among Worlds (3rd ed.). ISBN 978-1857884081.
- Useem, Ruth Hill; Downie, Richard D. (1975-11-30). "Third-Culture Kids". Today's Education.
- Moore, A.M.; Barker, G.G. (2012). "Confused or multicultural: Third culture individuals' cultural identity". International Journal of Intercultural Relations. 36 (4): 553–562. doi:10.1016/j.ijintrel.2011.11.002.
After six months of parenting, a retrospection is beneficial. We have both chosen to start working, right after our son was born. Both a great feeling of accomplishment and yet also a feeling of missing out on the most precious family time.
The rollercoaster of emotions is something I was very aware of and prepared for, yet still caught off guard by how intense the feelings can be. You can prepare as much as you like, yet still not be ready for the challenges and the great joy a child can bring. Several times I noticed how I’ve been pushed to the limit of my abilities and patience. The unknown, the unpredictability are the most challenging aspects of parenthood. Even though I’ve been prepared for these situations, the degree of challenge was quite overwhelming, particularly on days being alone with the baby boy and working at the same time. Arriving at home with the baby and being hungry were the moments I wished having a helper 24/7 rather just a babysitter.
@drschwank
@unesurcent
@optimalperformancezurich
It’s been and is an ongoing journey of self-reflection, introspection, boundary testing, and identity transformation. Recently, lots of self doubts, lack of self/confidence as a parent, particularly when being more than 24h alone with the baby.
It takes a village to raise a child. This phrase becomes extra relevant, when one’s partner is away. It’s such a great feeling of liberation to breathe and take a quick swim, nap, spend a lunch alone because a friend takes your baby for just a couple of mins or hours. I’ve personally done so from the very beginning and am privileged to have an amazing team of my two praxis colleagues, who are always there to help. If we as parents get our needs met, we’re able to attend and dedicate our time fully to our children.
@drschwank
@unesurcent
@optimalperformancezurich
This is Agi explaining how growing up on a Collagen rich diet has benefited her with her injury and why it is important to supplement with Collagen, especially if exercising a lot and doing high impact sports like running.
@drschwank
@unesurcent
@optimalperformancezurich
@agichristine
@formetta
@dr._vanessa_crai
Traveling long hall with a 4 months old baby for a month in Asia requires some serious packing and planning. Mostly in regards to what clothes and apothecary to bring.
The planning involves minimizing the luggage, but making sure we wont be freezing or stuck without the suitable outfits for humid climates, such as in Singapore or a crispy breeze on a mountain top in South Korea.
The mix of living in two countries, in addition traveling, and both parents working, requires extensive organization and support of many dedicated helpers, babysitters, nannies, friends, and family.
We can have it all, if we do reassure ourselves that we can. I'm a much better parent, dedicated, passionate, loving, when I get my self-care moments into my day.
Organize yourself, dare to take and invest in support. Yet, it's everyone's business, how they decide to raise their children and live up to their personal expectations.
LIVE AND LET LIVE, my number one credo, when it comes to children.
@drschwank
@unesurcent
@optimalperfromancezurich
Optimal Performance Zurich - OPZ collaborates with Sharon Tsai, founder of True North Labs, to create a CBD-based wellness patch called To the Rescue. This method of CBD delivery is unique and greatly differs from oral-based products such as tincture oils. Each patch is precisely dosed and allows for CBD and other feel good ingredients to be absorbed in the body over a course of 8-12 hours. Listen to learn more about how to use the patch and the best ways to incorporate this fun and effective wellness hack into your daily routine.
@optimalperformancezurich
@drschwank
@praxiskreis2
@unesurcent
Alpex Pharma https://www.alpex.com/
Alpen Group http://alpengroup.com/
Dealing with sleep issues, insomnia, struggling with anxiety, depression, ADHD, and for many women during their monthly cycle, CBD can reduce symptoms, incl. pain, and there with contribute greatly to an improved life quality.
The benefits of a natural product, over chemical substances often taken to reduce the burden of diverse issues, such as insomnia, depression, and anxiety. CBD has clear benefit in improving life quality in a more organic, rather than medical prospect.
The lifestyle component of CBD shouldn’t be underestimated, as it mentally promotes well-being over medicalisation and somatisation.
@drschwank
@optimalperformance
@unesurcent
Sources: https://www.nytimes.com/2019/10/16/style/self-care/cbd-oil-benefits.html?smid=nytcore-ios-share&referringSource=articleShare
In today’s podcast live from sunny lake side promenade in Zurich, with my guest Marie from Southern California, we discuss how to survive grey winter days.
Winter and darkness, fog, rain, and lack of sunlight impacts many people’s well-being during the northern hemisphere.
What can we do to boost our energy and cheer up:
-Exercise, especially during the bright daylight hours. No matter rain or sun.
-Winter swimming, a pure endorphin booster.
-Meet and be active with friends.
-Head to the mountains for snow and bright sunlight.
-Go for a walk when it’s sunny in your area or grab lunch, a coffee in the pre spring sun (We promise, it’s a game changer!)
-Plan a trip to warmer sunnier climate.
-Light therapy, use a SAD lamp at home.
-Reach out to an expert before symptoms get too severe.
-Psychotherapy can support you through the darkest months of the year.
@drschwank
@unesurcent
@optimalperformancezurich
@swipedbyaswiss
Menopause has a primarily negative connotation. Long lists of symptoms both physical and psychiatrist ones. Yet, one can also look at the upsides of this transitional phase in life. The mature self, developed over years and many different stages of development. A journey of personal growth. The woman in menopause can have an incredible sex life, as a result of all the accumulated experience over the life trajectory. Menopausal women know what they want and often have the confidence to ask for it or even demand it. There is further no more concern about unwanted pregnancies, since fertility is out of discussion. This can result in pure pleasure, laissez faire, and simply being true to oneself and the needs.
@drschwank
@unesurcent
@optimalperformancezurich
Sitting at my favorite beauty studio getting my nails done, while baby Raphaël is being taken care of by the wonderful ladies here.
What a magic time for me and him too! It needs a village to raise a child. This is what I fondly believe! The more a child is exposed to different people the better for his future development.
We both decided that he needs to learn from an early age on, that there’s other people around him, that love him just as much as his parents do. It makes my mommy life so so much more enjoyable, having multiple helping, baring hands.
I always felt that quality time with anyone goes before quantity time. Especially, with a child, the quality of the engagement with the child is what matters and children mirror that back immediately. It is way more important to dedicate one’s full attention to a child under a shorter period of time, rather than spending all day and night with a child without being attentive nor present and genuinely interested. Less but focused attention can absolutely be more for everyone’s well-being!
@drschwank
@unesurcent
@optimalperformancezurich
To me, personal style in attitude and fashion during pregnancy, in the hospital, and postpartum are essential for maintaining a sense of identity as a woman.
This is why I put a lot of effort and time in rethinking my wardrobe. It’s been possible that way to wear the same as pre pregnancy, with a twist emphasising the confidence to be an entrepreneur, business woman, company owner, and simultaneously proud new mom.
Personal styling tips
- Dress for success
- Style that conveys self-confidence
- Repurpose you fashion accessories to become mommy essentials (i.e. Chanel travel purse became essential diaper bag)
- Keep it simple, yet classy!
- Use accessories to pimp up your style
- Fit all in a Birkin bag, instead of a multicolored, functional backpack
- Kelly to go and Chanel phone bag perfect company when out with your baby carry
Brands I’m obsessed with:
- Atelier Choux
- Bonpoint
- Tartine et chocolate
- Oscar & Valentine
- Il Gufo
- Livly
- En Soie Zurich
- Chantecaille Bébé
- Coolest family store Paris Smallable
- Antipope baby carry
- Cybex stroller
- Stokke crib
- Moon baby chair
@drschwank
@unesurcent
@optimalperformancezurich
8 weeks ago our son was born. 1 week after the c section, I’ve illegally started running again. Listening to my body, starting slow and for me only short distances. What a feeling, the first postpartum run felt like freedom! So incredible, all the senses involved in that very basic run.
Yoga work outs were possible 10 days after c section delivery. Starting at home, then PT, followed by group training. Gaining confidence with every day and every movement, reconnecting with my body and mind.
Yoga work outs to bring back balance, strength, and grace. The longer you stay active during pregnancy, the shorter, and smoother the recovery. Headstand and forearm stand stood highest on the priority list.
Beside the me-time for sports, taking care of your inner and outer beauty is essential for new mommy health.
Sports tips
- Never stop moving
- Start with low impact activities
- Routines rock, 5min exercise a day
- Listen to your body, its signs
- Trust your instincts!
@drschwank
@unesurcent
@optimalperformancezurich
Today’s podcast in conversation live from LA with Graham Dugoni. He’s American entrepreneur and founder of Yondr, the company that pioneered the concept of phone-free spaces.
Born and raised in Portland, Oregon, Graham went on to earn a political science degree from Duke University in 2009. He has a longstanding interest in sociology and philosophy of technology, and this interest eventually inspired the creation of Yondr.
Invented in 2014, Yondr uses a patented system of lockable phone pouches to create phone-free spaces for artists like Dave Chappelle, Jack White, and Madonna, as well as school districts around the world.
@drschwank
@unesurcent
@optimalperformancezurich
Winter and darkness, fog, rain, and lack of sunlight impacts many people’s well-being during the winter months. It’s named seasonal affective disorder. This specific seasonal depression affects people around the world and occurs when days get shorter.
How do I know that I’m suffering from SAD?
-If you are not depressed or low in mood during the rest of the year and only in the winter months, it’s most likely SAD.
-If you lack vitamin D.
-If you lack time outside.
What can we do to reduce symptoms of SAD?
-Exercise, especially during the bright daylight hours. No matter rain or sun.
-Winter swimming, a pure endorphin booster.
-Meet and be active with friends.
-Head to the mountains for snow and bright sunlight.
-Plan a trip to warmer sunnier climate.
-Light therapy, use a SAD lamp at home.
-Reach out to an expert before symptoms get too severe.
-Psychotherapy can support you through the darkest months of the year.
@drschwank
@unesurcent
@optimalperformancezurich
Friday our beloved son was born. My husband is incredibly engaged, changed most diapers, takes care of the feeding, and cooks for the three of us. He’s absolutely incredible. It’s the partner I’d wish any working mom!!! It’s such a relief and joy to carry the responsibility together. We complement each other and help each other out. It all comes very naturally, magic really.
An aspect however, we both need to work on, is the focus and enjoy the baby bubble.
@drschwank
@unesurcent
@optimalperformancezurich
Sitting getting my nails done, working, and mentally preparing for tomorrow’s c section.
Yoga PT will be the perfect power flow I need, in order to feel grounded for the operation and life changing experience tomorrow.
Decided that yoga is essential as preparation. I’ll be doing it from our practice and maybe my working colleague and dear friend joins me. Quality time pure and what I truly need. Tomorrow, I’ll be running together with my sister and then to the hospital. Why not, I feel it’s exactly what I need.
@drschwank
@unesurcent
@optimalperformancezurich
This is a description of the final days before the baby arrives. Fixing all the last errands, a trip to our home in Stockholm, buying all the baby essential, mommy essentials from Totême, Prada, Chanel, and co. Meeting all my professor colleagues in reproductive health, as well as our hero, our ivf doctor and CEO of the very best fertility clinic in Scandinavia.
Then an incredible snowstorm hit Sweden! Everything stoped and stood still, people snowed in their homes! I was supposed to meet my PhD professors in person, but both insnowed at home!! All my errands and meetings were planned me using me race bike, 9 months pregnant, but instead I ended up running around in the craziness of a snowstorm! Luckily, I decided to buy new Nike winter runners! A true life saver, save also as 9 months pregnant women.
Comes yesterday, constant snow and everything looking pretty grimm to make it on a plane today. This uncertainty was definitely not what I needed!! Worrying I wouldn’t make it home for my delivery! This feeling of being out rather than under control is very stressful! That’s what I propose to all mothers to be in the last days! Go to massages, try to relax even if you’d whole system is on to-do-mode.
Example: Yesterday, I had 5 meetings at Karolina Institute and due to the crazy snow, 2 ended up remote. That’s why I acted immediately and next to the yoga booked a 30min Ayurveda massage. The very best I could do to treat my body AND soul. But even better was the special treatment by the daddy-to-be! He’s really gone above and beyond to spoil me with his cooking and organising our Stockholm home to look beautiful upon my arrival. Further, he’s also experiencing the final countdown feeling. That’s so nice not to be alone!! He’s running all the errands for his company, meetings, car winter driving training to be the best driver for his son.
To does: Well, we all can’t avoid to be in the fixing countdown stress in the last weeks before the baby arrives. That’s just to be accepted!
Therefore…
- Book in specific down time session: exercise, yoga the best, massages, especially for head and feet to keep you grounded.
- Say NO. Cancel and really don’t have any bad feeling about saying no.
- Most importantly, enjoy the time together as the two of you! Such a precious time for you. Cocoon into your home, go for champagne apéros, to relax.
Don’ts: It’s important to try to relax and not stress around too much! Easier said than done! Stress and nervousness is normal!
Couple’s arguments: normal, yet unnecessary! Try to talk, rather than having escalating fights!
@drachwank
@unesurcent
@optimalperformancezurich
In conversation with Marie, yoga teacher at MIX, originally from Southern California. Her positive energy is contagious and spread among all her students. She shares how yoga can be used as a mindset of a balanced lifestyle, how important breathing is for stress reduction, and mental well-being. As well as yoga as an exercise for everyone and how to incorporate it in your daily life. She’s heading home to Cali for Thanksgiving and shares some of her family traditions. Tune in and listen to a dynamic conversation about self care.
@drschwank
@unesurcent
@optimalperforrmancezurich
@mixstudioch
@swipedbyaswiss
Today’s been a magic coincidence, managing to squeeze in an hour of yoga PT. Strong flow with Marie from MIX studio. Absolutely brilliant for body and mind. Back pain became real for me too again, like during the four years of ivf. Yet, instead of stopping my movements, lying in bed or taking pain medication, I arranged this yoga PT. The very best for both body and mind. I feel magnificent after. So strong, a complete moving meditation, exactly what I see as my way of meditating. I never felt comfortable with all the suggested meditation suggestions for pregnant women. It made me feel inadequate not doing it, even if I feel inside knew it’s not for me. This is one of the reasons, why I’m sharing this here. The more we listen to our selves, the stronger, and more powerful we feel. Movement is key to feel good from the inside out. A healthy soul lives in a healthy body. A healthy baby lives in a healthy mother’s womb. Self care is staying true to our self and trusting ourselves. This is the desired way to enter parenthood: self-confident, able to take out me time, and say no when we need space, be kind to ourselves to accept what we can’t control.
To us women, who cherish and trust in their bodies and minds.
@drschwank
@unesurcent
@optimalperforrmancezurich
@mixstudioch
The countdown is real now. 22 days left until our child is born. We’ve just returned from a trip to Rome, as a special couple’s time and prenatal bonding. The so called babymoon. We’ve talked a lot about the future, our visions, dreams, but most importantly focussed on the NOW. The time together as a couple and the plan to focus on it also in the future is crucial for a happy and balanced partnership. This will be reflected in the child, his behavior is always a mirror of the caregivers’ capacity to maintain contained. This is something we’ve discussed on our trip over morning runs, long long walks, coffee breaks, champagne apéros, and wonderful dinners.
This attitude to focus on quality time as a couple, is essential to the both of us. That’s why we decided to go on this babymoon trip. The destination isn’t what matters, it’s the mindset that matters. This mindset is good to be trained and established, prior to the baby’s arrival.
An agreement on how to parent among the couple is very important. Another essential aspect is the sharing of one’s own childhood experiences. The reason, why it’s extraordinarily important, is that we tend to get into default mode, especially when stressed. The default mode, wether we like it or not, is the behavioral pattern we’re most familiar with from our own childhood. Wether this mode is constructive or destructive, it tends to take over the cognitions. That’s why one’s partner should know, in order to act appropriately. Couple time first!
@unesurcent
@drschwank
@optimalperformancezurich
In der heutigen Episode wird Dr. Simone einmal ganz anders interviewt, von ihrer Praxis Partnerin zum Thema Infertilität.
Taucht ein ins Gespräch, entspannt am Freitagabend mit Champagner und Franciacorta.
@drschwank
@unesurcent
@optimalperformancezurich
Today’s conversation is a success story of an inspiring young woman, multiple business owner, and mother of two, Dr. Christine Forte Klotz. She shares her story of how she became a therapist, the many places she lived, worked, and gave birth to her children.
Listen and get inspired by a women that doesn’t seek out to find the perfect job, but let’s gravity do the work, and ends up with fantastic opportunities wherever she does.
@unesurcent
@drschwank
@optimalperformancezurich
@christineforteklotz
Infertility can impact a couple’s relationship greatly. Being both very vulnerable, due to the sadness, worries, and low affect of not succeeding with a shared dream. At times, the partners are at different stages of mourning, excepting, experiencing, which can be very challenging. The support each partner needs might also differ greatly and as both experience the grief and loss of a dream, it’s difficult to be there as emotional and physical support.
Seek support early, the earlier the better. Far too often, individuals and couples wait too long and are already in crisis mode, have many broken glasses already, when they finally take the step to seek help. Very unfortunate, since the person we would need the most during these difficult times is the partner.
A professional third party, a psychologist can be a great source of relief. A person that genuinely listens to the couple’s needs. An expert that can contain the experiences and be a non-judgemental listener.
Benefits of copule's therapy are, that the couple can learn how to best support each other, based on each individual’s needs. In couple’s therapy there’s room for each individual to share their needs in a neutral environment.
The therapist can support the couple to contain emotions and navigate and explain the individual behaviors and their origin. These explanations can reduce friction, tension, and misunderstandings.
Therapists can provide tools in how to learn to better understand each other. One such resource are the 5 love languages https://5lovelanguages.com/. There’s a love language questionnaire, a tool that can be used as a valuable source of information, to better understand the partner and their needs and ways of expressing love and care.
Try to be a non-judgmental, curious listener, even if it’s terribly difficult at times.
The better each partners’ understand each other, the less conflicts, misunderstandings, and feelings of being ignored by the partner there are.
A guide for couples:
- Seek professional help early.
- Mutually agree on the therapist and frequency.
- Invest time to understand your partners needs.
- Be open to use tools, such as the 5 love languages, to understand your partner better.
- Learn to become a non-judgmental, curious listener.
- Accept that you might be at different stages in the mourning process.
- Focus on your relationship as a couple, its values and why you are actually undergoing reproductive treatment.
- Be willing to share your worries and vulnerabilities with your partner.
- Relationships don’t have to be complicated.
- Go out and enjoy some couple’s time. Focus on positive things you love to do.
@drschwank
@unesurcent
@optimalperformancezurich
Despite the bodily impact, fertility treatments have on women and men - depending on the medical intervention - the psychological impact is extensive.
Being confronted with infertility usually leads to depression, anxiety, emotional, and physical exhaustion of both partners. Completely normal in a situation so extraordinary and very common to feel in the process of IVF. Yet, it’s a lonely place, even if it’s everyone experiencing it, going through the process of IVF or being confronted with any other infertility treatments. That’s why it’s important to share the ups and downs of life under reproductive treatments, yet in a humble way! It’s important to provide genuine insight, rather than attention seeking behavior.
@drschwank
@unesurcent
@optimalperformancezurich
It’s been a long long journey that started with the idea of having a family 2018. In my world, getting of the contraceptive pill would end up being pregnant, immediately the next month. Turned out that that’s absolutely not been the case.
It’s been an emotional roller coaster of a journey. A journey that’s been accompanied by many many hardships of failed cycles over and over and over again.
Depression, anxiety, emotional, and physical exhaustion of both partners. Completely normal in a situation so extraordinary as it’s been and normal to feel in the process of ivf. Yet, it’s a lonely place, even if it’s everyone experiencing it, goes through the same thing. This is why I did a podcast once, before we’ve succeeded.
Our reproductive health doctor runs a podcast on ivf (fertility podden), together with a midwife. Her podcast is incredibly valuable for anyone undergoing treatment.
This is also one of the reasons, why I decided to share my story. To provide Public Health Service to women and their partners. Since information is the most important god. We should share it in all possible ways. To inform, educate, support, and remove stigma associated with ivf and fertility problems in general.
Also sharing the happy end we’ve experienced, comes after taking a long half a year break, due to hitting bottom rock, the hardest wall of my life. This long break involved plenty of running, yoga, Ayurveda massages, facials, and solo travels to my city, New York.
@drschwank
@optimalperformancezurich
@unesurcent
Today’s conversation on reinventing parenting and all it means for us women, female entrepreneurs to have it all. A great inspiration, Dr. Vanessa Craig. She is a biomedical researcher and entrepreneur, living and working in Switzerland. Her company Formetta produces a premium collagen supplement and she leads a comprehensive nutrition program at Rivr with the aim to maximize health span.
@formetta
@unesurcent
@drschwank
Live your life your way. We have only one life, should live it to the fullest. Many of us, including myself have listened to people and their opinions. How they considering parenting should be like. We listen and take it in and then end up doings that are against our ideas and concepts. Having a partner that rather than confirming, is rebelling is fantastic. The rebellious attitude is exactly what’s needed. The approach to parenthood and parenting should be defined by the new parents and nobody else. Strengthening new parents in their role, should always be prio no 1.
Keep your own ideas and thoughts to yourself, no need to interfere with the new parent’s way. The more new parents get to explore things in their way, the better.
How can we best support new parents best?
- Support them in their way. New parents know best themselves.
- Offer support in taking care of the child, to get them couple’s time.
- Provide reassurance and encouragement.
- Don’t give advice, when not asked for it.
@drschwank
@unesurcent
Life as new parents
It’s a major transition for everyone in the family to become fist time parents, grandparents, great grandparents, aunt, and uncle.
The roles in the couple are new defined, as well as the roles in the extended family. The transition to parenthood, motherhood, fatherhood, and grandparenthood is a very significant identity transformation. Many initially struggle, after their first or only child is born and mourn their lost position as individuals, their role within the partnership, and the family of origin. The transition is comparable with other major milestones in life, such as adolescence to adulthood, marriage, divorce, children leaving home, and retirement. We’re extra vulnerable in these phases and stages of life. Redefining our identity is a fragile place and depending on the way we deal with it, either in a constructive or destructive way. As new parents, it’s important to be aware of the transitional stage the entire family is in. The understanding of why each partner might feel sad, depressed or extra anxious relate to the new defined identities, and for the woman also hormonal changes after delivery.
After pregnancy and what it implies for the couple’s sex life, becoming parents, and the view of the partner in the maternal or paternal role, can impact the sexual attraction initially. It is essential to focus on time as a couple, very consciously making this time and choice to focus on time, just the two adults. Organizing support to spend as much time as a couple as possible, to maintain the partnership, as two lovers, not to parents or roommates. Jealousy towards the baby can also be observed, when one of the partners is too preoccupied with the baby and neglects the partner and his or her needs for attention and unconditional love. The more we’re aware of these mechanisms, the less they get into our way and negatively impact our relationships. Particularly, the so very precious one to our partner, or lover, and primary reason why we probably decided to have a child in the first place. The new roles, sleep deprivation, and general overwhelmed atmosphere can trigger fights, unnecessary disputes.
@drschwank
@unesurcent
It’s been a long journey to the decision of becoming parents. That’s given us the opportunity to reflect over how to parent. We’ve discussed how it’s absolutely incredible how many people giving you advice, telling you all these stories, mostly the negative ones, of what you all can’t do. I took it in, where as my husband said: hey, just twist it and use it as motivation to show them the opposite!
That’s been the best attitude I could imagine and an underlying attitude I had, but suppressed to be the obedient one, confirming to societal expectations, even if I greatly dislike to swim with the stream.
Reinventing parenting, a series that starts with this last weeks of pregnancy, a podcast episode. A series on how to differently parent and be as a couple, the non-conformity approach to newly baked parents.
The how to go about it guide:
Step 1: Do it your way! Ignore others, you know best!
Step 2: Dare to swim against the stream. Every couple, every baby is unique.
Step 3: Partnership ALWAYS comes first. Set date nights out weekly. Unhappy couples don’t stay together.
Step 4: Live out your sex life. Sex rejuvenates, releases endorphins, spotlights the couple as lovers, not parents.
Step 5: Organise support from day 1. We hired a babysitter from day 1, day 5 we’re out for dinner just the two of us.
Step 6: Plan trips with and without the baby. We’ve already booked individual and family trips to New York and across Asia.
@drschwank
@unesurcent
There’s multiple individual reasons to why people love coming to New York to visit, live, work, and study.
Some people love it, others hate it. I love it more than any place. The energy is epic, the people, locals one of a kind. Super straight forward, full of energy, extremely dynamic, sometimes tough, rough, but mostly considerate by holding the door for their fellow New Yorkers. With their own kind, they have a special bond, a bond one could see during the pandemic and one that I’ve had the pleasure to experience during the time I lived in New York.
Returning back to Europe, thinking about the time back home in New York. Reflecting over what it is that makes the city so magical to me. It’s the people, the energy, the straightforwardness, the genuine attitude of people on the entire spectrum, the multilingualism, multiculturalism, and especially the boldness of everyone expressing with confidence exactly who they are. People also give each other the benefit of the doubt. Live and let live, rather than intruding in the other person’s decision. If two people disagree, they’ll tell each other in their faces, rather than acting passive aggressively.
@drschwank
@unesurcent
Just arrived in my city! New York, after a long long flight with multiple delays and crazy lines everywhere! Wow, what a journey to get here! Luckily I made it!! Arriving at my new hotel at Park Avenue, very first thing to do, run to my favorite Vietnamese restaurant in town! Everyone knows me, super sweet and friendly staff! I love the vibe! Such good energy and lots of NYU students around. Memories back to when my fantastic friend introduced me to this place. When we both studied in NYC. To me, the ultimate way to start my time back home in NYC. Pregnant me, going on a run, then this fantastic dinner and lots of Tirggel from Zurich as snack at the hotel before sleeping.
Running is the most effective antidote to Jetlag. It makes you immediately boost away the Jetlag and awake in the time zone you arrived at. I recommend it to everyone, even if it’s just a short run. It will make the difference!
So what’s it to travel carrying a 8 months pregnant baby? It’s what you make out of your pregnancy, of course, considering your pregnancy is smooth and you’re healthy.
We all are different and so are our pregnancies very individual.
Preparing well for your travel is crucial. If you can, fly business class to get the extra comfort and a seat you can convert into a bed. This reduces risk for complications, thrombosis, swollen legs, and a bloated belly. Bring compression socks an absolute must on any long hall flight, face mist, sleeping mask, noise cancelling earphones, medication against bloated belly, headaches, and very very important as pregnant woman a tone of snacks!! I was never as grateful for my snacks, as on my last flight to NYC!! Even in business you don’t get enough food and snacks to meet a pregnant woman’s nutrition needs. Next to these essentials, I want to emphasise how it’s each woman’s individual choice; how and how far she wants to travel.
Yet, I want the remove the myth around being unable to do many physical activities, including travelling long hall flight. Apparently, so many things wouldn’t be possible to do, as a pregnant woman. I was so concerned, I’d feel the same. Little had a known, even envisioned that I’m able to run as usual around Central Park week 31 pregnant :))
I’m running almost as usually, just slower, but daily and practice yoga daily, as well as swimming in the lake. It’s absolutely fabulous and helps me through the physical changes and challenges! Pregnancy isn’t easy and worries omni present. Practicing yoga and running away the anxiety are incredibly helpful. Worrying in pregnancy is normal, due to sky high oestrogen levels and all the responsibilities, as mother to be. I feel it myself, constantly telling myself not to be the typical ivf worrying mother to be, but after all the failed cycles, I can hardly believe in a positive outcome. The regular ultrasound visits are super helpful, seeing the heart beating is very reassuring.
What makes my pregnancy primarily so positive is; my attitude to keep exercising and living my life as before. No major changes in any of my habits, no weight gain I was very concerned about, no unnecessary stress. I do the outmost to keep going and constantly listen to my body. Being attuned with your body and mind is crucial. This relates to listening to what foods your body is asking for, what exercise, downtime it needs, how the baby responds to external stimuli, and take breaks when you feel like them.
Easier said then done, but so essential for a positive trajectory of the pregnancy and postpartum period. Do it your way, that’s the way you’re most comfortable and genuine in relation to your fetus newborn.
@drschwank
@unesurcent
@optimalperformancezurich
A program designed specifically with adolescents needs and culture in mind and trying to educate about mental health broadly, including how to create a mental health positive educational environment, training on potentially how to triage or support students who are in difficulty and distress, and increasing knowledge of our campus specific resources.
@drschwank
@unesurcent
Training program for faculty and staff:
- A three-hour virtual asynchronous series of modules and then an optional two hour workshop to apply the learning.
- A one hour e-module for upper school teaching assistant and coaches version.
- Two hour practical workshop.
Preliminary research on the training program has shown: at least pre post improvements and knowledge, reductions in negative attitudes, reductions in stigma, and most notably, increases in confidence in people’s knowledge, their ability to respond and support a student in need.
What can teachers and educators do?
- Non-judgemental listening.
- Be there and dare to ask how students are doing.
- Discuss mental health in school, destigmatising it.
- Create a positive educational environment.
- Triage students that need support.
- Collaborate with psychologists and other experts.
- Adress mental health issues before it’s too late.
- Students with mental health issues just want the be seen.
Im heutigen Podcast diskutieren Elias Foster Hairdresser & Musician und ich das Thema sustainable fashion. Elias teilt sein Motto zu seiner Mode und Lifestyle und stellte sich kritisch zum online Shopping und dem damit verbundenen Überkonsum und Überfluss an Verpackungen und des Ausblenden der Konsequenzen für die Umwelt und Nachhaltigkeit.
Elias sieht die Nachhaltigkeit im Konsum und auch die Freude an den Produkten, durch ein olfaktorisches Erlebnis.
Er kauft gerne in kleinen Shops ein, redet mit den Kreativen hier den Produkten, fasst die Produkte an, duftet an ihnen und schaut sie im Tageslicht an. Alle Sinne sind dabei aktiviert und ergeben damit ein viel erfüllenderes Erlebnis und Erinnerung an den Kauf.
Elias kauft und verkauft auch gerne Sachen in second hand stores und teilte seine top 3 in Züri:
Elias Tipps: Kaufe Neues, das du nicht schon im Schrank hast oder im Gebrauch überlappt.
@drschwank
@unesurcent
@eliasxfoster
www.eliasfoster.com
PCOS and infertility challenges part 3
Many women struggle with infertility and a leading cause is often PCOS. Undiagnosed and untreated PCOS. Many women experience symptoms of discomfort that they haven’t sought medical nor psychological support for.
PCOS can cause symptoms incl. infertility and excess facial and body hair, depression, and anxiety. Women suffering from PCOS often report feeling frustrated and anxious about their ability to become pregnant, their weight, excess body and facial hair, and lack of control over their health and bodies.
Stress
PCOS itself is known to cause stress, particularly over the physical symptoms of the condition, such as excessive facial and body hair. This stress can lead to anxiety and depression. It’s more likely to affect younger women with PCOS.
Inflammation
PCOS is also associated with inflammation throughout the body. Prolonged inflammation is associated with high cortisol levels, which increases stress and depression.
High cortisol also increases the risk of insulin resistance, which in turn can cause depression.
A first step to improve symptomatology involves lifestyle changes
Leading an active lifestyle in general may help improve mental health. I.e. low-calorie diets in combination with exercise.
Women with PCOS, who report exercising regularly reduced their symptoms of stress, anxiety, and depression, and those who said they did at least 150 minutes of moderate exercise each week, were less likely to be depressed.
Medications and supplements
Medications that help the body use insulin such as metformin may improve symptoms of depression in people with PCOS. Metformin may also help with anxiety symptoms.
Hormonal imbalance, including excess androgen (high testosterone), birth control pills may be prescribed to help correct it.
Taking omega-3 fatty acid from fish oil alone, or in combination with Vitamin D, may decrease symptoms of depression and anxiety in people with PCOS.
Complementary and alternative therapies
There may be improvement in depression and anxiety among women with PCOS who receive acupuncture and in people who practice mindfulness 30 minutes a day. Yoga that includes poses, guided relaxation, breathing exercises, and meditation further improved women’s mental health.
Seek support and get care
Seek medical and psychological support early to reduce symptomatology. Treatment for infertility, if pregnancy wish isn’t fulfilled.
@drschwank
@optimalperformancezurich
@unesurcent
Having PCOS does not mean you can't get pregnant. PCOS is one of the most common, but treatable, causes of infertility in women. In women with PCOS, the hormonal imbalance interferes with the growth and release of eggs from the ovaries (ovulation). Without ovulation, it isn’t possible to get pregnant.
How to get treatment for infertility related to PCOS?
Talk to a fertility doctor about ways to help you ovulate and raise your chance of getting pregnant. You can also use an ovulation calculator to see which days in your menstrual cycle you are most likely to be fertile.
Treatments of PCOS to improve fertility
- Losing weight. If you have overweight or obesity, losing weight through healthy eating and regular physical activity can help make your menstrual cycle more regular and improve your fertility. Find a personalized healthy eating plan.
- Medicine. After ruling out other causes of infertility in you and your partner, your doctor might prescribe medicine to help you ovulate, such as clomiphene (Clomid).
- In vitro fertilization (IVF). IVF may be an option if medicine does not work. In IVF, your egg is fertilized with your partner's sperm in a laboratory and then placed in your uterus to implant and develop. Compared to medicine alone, IVF has higher pregnancy rates and better control over your risk of having twins and triplets (by allowing your doctor to transfer a single fertilized egg into your uterus).
- Surgery. Surgery is also an option, usually only if the other options do not work. The outer shell (called the cortex) of ovaries is thickened in women with PCOS and thought to play a role in preventing spontaneous ovulation. Ovarian drilling is a surgery in which the doctor makes a few holes in the surface of your ovary using lasers or a fine needle heated with electricity. Surgery usually restores ovulation, but only for 6 to 8 months.
PCOS and pregnancy complications
PCOS can cause problems during pregnancy for you and for your baby. Women with PCOS have higher rates of 6:
- Miscarriage
- Gestational diabetes
- Preeclampsia
- Cesarean section (C-section)
- Higher risk of a heavy baby (macrosomia) and of spending more time in a neonatal intensive care unit (NICU).
Sources: https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome#:~:text=Having%20PCOS%20does%20not%20mean,you%20can't%20get%20pregnant.
@drschwank
@optimalperformancezurich
@unesurcent
Polycystic ovary syndrome (PCOS), a hormone imbalance that causes infertility, obesity, and excessive facial hair in women, can also lead to severe mental health issues including anxiety, depression, and eating disorders.
A study supervised by Columbia University School of Nursing professor Nancy Reame, MSN, PhD, FAAN, and published in the Journal of Behavioral Health Services & Research, identifies the PCOS complications that may be most responsible for psychiatric problems. While weight gain and unwanted body hair can be distressing, irregular menstrual cycles is the symptom of PCOS most strongly associated with psychiatric problems, the study found.
Menstrual abnormalities in women with PCOS was the strongest predictor for mental health issues, particularly when there are so many other symptoms—like beard growth and infertility—that can make a woman feel unfeminine.
Women with PCOS had significantly higher levels of psychological distress than the general population. For more than half of those disorders, the women with PCOS had distress levels statistically similar to those of the female psychiatric patients.
Reame et al. 2014 found that when comparing participants with women in the general population, PCOS women had significantly higher scores on all of the symptoms evaluated and on corresponding psychological distress measures, particularly for anxiety, depression, somatization (the conversion of psychological distress to physical symptoms), and interpersonal sensitivity.
PCOS is estimated to affect 6 to 17 million women aged 18–44 in the U.S. It is one of the most common causes of infertility. There’s no single test to diagnose PCOS, and there’s no cure. The disorder is typically characterized by an excess production of the hormone testosterone, irregular ovulation, and cysts, or fluid-filled sacs, in the ovaries.
How to improve psychological and physical well-being?
-Acknowledging the challenges both the psychological and physical ones.
-Speak with an expert, to relive tension and stress.
-Changing habits can improve symptomatology.
-Exercise improves general, but particularly mental well-being.
-Diet and exercise in combination can boost your body-mind balance and improve symptomatology.
-Seek support for infertility. The earlier the better.
-Talk to other women in the same position and get support from likeminded women, facing similar challenge.
Sources: https://www.nursing.columbia.edu/news/psychiatric-complications-women-polycystic-ovary-syndrome-most-often-linked-menstrual
——————-———————————————-
PCOS and infertility challenges part 2
Having PCOS does not mean you can't get pregnant. PCOS is one of the most common, but treatable, causes of infertility in women. In women with PCOS, the hormonal imbalance interferes with the growth and release of eggs from the ovaries (ovulation). Without ovulation, it isn’t possible to get pregnant.
How to get treatment for infertility related to PCOS?
Talk to a fertility doctor about ways to help you ovulate and raise your chance of getting pregnant. You can also use an ovulation calculator to see which days in your menstrual cycle you are most likely to be fertile.
Treatments of PCOS to improve fertility
- Losing weight. If you have overweight or obesity, losing weight through healthy eating and regular physical activity can help make your menstrual cycle more regular and improve your fertility. Find a personalized healthy eating plan.
- Medicine. After ruling out other causes of infertility in you and your partner, your doctor might prescribe medicine to help you ovulate, such as clomiphene (Clomid).
- In vitro fertilization (IVF). IVF may be an option if medicine does not work. In IVF, your egg is fertilized with your partner's sperm in a laboratory and then placed in your uterus to implant and develop. Compared to medicine alone, IVF has higher pregnancy rates and better control over your risk of having twins and triplets (by allowing your doctor to transfer a single fertilized egg into your uterus).
- Surgery. Surgery is also an option, usually only if the other options do not work. The outer shell (called the cortex) of ovaries is thickened in women with PCOS and thought to play a role in preventing spontaneous ovulation. Ovarian drilling is a surgery in which the doctor makes a few holes in the surface of your ovary using lasers or a fine needle heated with electricity. Surgery usually restores ovulation, but only for 6 to 8 months.
PCOS and pregnancy complications
PCOS can cause problems during pregnancy for you and for your baby. Women with PCOS have higher rates of 6:
- Miscarriage
- Gestational diabetes
- Preeclampsia
- Cesarean section (C-section)
- Higher risk of a heavy baby (macrosomia) and of spending more time in a neonatal intensive care unit (NICU).
Sources: https://www.womenshealth.gov/a-z-topics/polycystic-ovary-syndrome#:~:text=Having%20PCOS%20does%20not%20mean,you%20can't%20get%20pregnant.
@drschwank
@unesurcent
As currently seven month pregnant woman, I feel more energetic and strong than ever before. A completely unexpected experience! I was expecting to feel low of energy, low in mood, huge, and unattractive. None of the above occurred, rather the complete opposite. I feel absolutely amazing, full of energy, up for new projects, ideas, and business opportunities. There’s no mountain high enough for women to climb. Perseverance, self-confidence, dedication, passion, and a clear vision to strive to the top. That’s what reflects me as a person. I’ve never ever given up in my life. No matter how strong the wind blew against me.
If Plan A didn’t work, I chose plan B, C, D, and back full speed to plan A. My passion and dedication to share this with other women never stops. I like to be an inspiration for other women, bring women together to exchange and encourage each other. That’s the goal of UNE SUR CENT, my female empowerment movement.
@unesurcent
@drschwank
Stress verschlimmert die endometriosen-induzierten Schmerzen, denn er führt zu einem Hormonungleichgewicht und kann die Ursache für einen niedrigen Progesteronespiegel sein, und so die Endometriose-herde unkontrolliert stimulieren. Zudem hat das Stressbedingt erhöhte Niveau an Kortisol im Blut einen entzündungsfördernden Einfluss und ist eine wesentliche Komponente der Verschlimmerung der Endometriose, die ebenfalls eine chronische Entzündung darstellt.
Was tun gegen Stress?
- Kleine Schritte führen zum Erfolg.
- Routinen etablieren.
- Bewegung in den Alltag einbauen.
- Zeit im Kalender für exklusive me-time blockieren.
- Psychologische Unterstützung, lieber früher als zu spät.
- Support ist immer eine gute Idee.
- Ernährungsberatung zur Unterstützung des Stressmanagements.
- Physiotherapie zur Schmerzlinderung und Aktivitätsförderung.
@drschwank
@unesurcent
@optimalperformancezurich
Stress-reducing activities, such as short HITT-units can reestablish your hormone balance and improve your immune system response. A hormonal equilibrium is essential to reduce symptom severity and general well-being. Exercise or stay active at least 2-3 days a week. Gentle exercises such as yoga, Pilates, tai chi, qi gong or walks combined with 7-15min HITT-units are a perfect choice. Start with the 5min daily exercise rule a day. Manageable routines you can keep up.
How to go about it?
-Routines rock!
-Small steps to a new weekly exercise habit.
-Find an exercise buddy, it‘s so much easier to commit!
-Set yourself reasonable, manageable goals.
-The 5min daily exercise/activity rule.
-Get yourself a nice outfit, that you like to wear during your activities. Motivation matters!
@drschwank
@unesurcent
@optimalperformancezurich
Implications for Improved Maternal Mental Health
●Expand web-based services in primary care.
●Results pre-COVID-19 clear preference for web-based support.
●Target policy-makers to increase awareness of perinatal mental health.
●Integrate mental health services in community centers.
●Peer support to bridge treatment gap.
Goal: Reduce the population burden of mental disorders through research, training, and advocacy. Passionate about using science to overcome burden of mental health problems. Focusing on major preventable causes of health problems globally.
@drschwank
@unesurcent
After a blissful two days for my female empowerment movement @unesurcent, hiking, connecting, inspiring, and empowering each other. I’m enjoying a tranquil dinner by myself in the stunning lobby hall of @suvrettahouse. Life piano music, delicious Italian dinner, and exquisite hospitality, fully embracing my me-time. As an introvert, I knew how essential it was for me to recharge. Staying an extra night to recharge, exercise, solitude hike, swim, relax, dine, high tea afternoon, and enjoy! One of the very best decisions I’ve ever made in my life!! I could feel so clearly, how essential it was, for my physical and mental well-being.
Being 7 months pregnant, with four incredibly intense years of assisted reproductive health in the backpack, and conducting research on the impact of stress during the perinatal period, I’m extra, extra conscious of minimising my stress. Frequent massages, yoga, earlier boundary setting, more exercise time, and emphasising on work I have control over, are some of the strategies I follow.
Me-time, is however the most important of all of them! The days with my female friends learned and supported my strive for me-time too! They all found ways to curb out time for themselves. We all agreed, it’s the way to success, happiness, and a healthy life.
Coming December, the baby being born, I do wonder how it will be with the me-time. That’s why, I’ve arranged a babysitter that’s available from day one, daycare, grandparents visiting to support, and of course my husband taking time off to take care of our baby. We’ve also planned a first getaway in December to return to the amazing @suvrettahouse with him! Continuing a life we both love and don’t want to give up by any means. Couples time being as much to be cherished as me-time, especially after having a baby.
Thankfully, we will bring a baby phone and see with the Suvretta House regarding child care services.
To conclude: Dedication to oneself an essential pathway to life success and overall well-being.
Who of us is however living this credo?
Research has shown the consequences of stress on our physical and mental health.
As women, we’re taught to take a step back and set our own needs, behind others, leading to exhaustion and life dissatisfaction. It’s time to change these antique structures and celebrate the female me-time.
@unesurcent
@drschwank
Concluding two absolutely magnificent days high up in the Swiss mountains and enjoying hospitality at its peak @suvrettahouse. The event for my female empowerment movement @unesurcent themed: “There’s no mountain high enough for women to climb”, is one of the best events ever. The breathtakingly beautiful nature environment, hiking, coffee breaks, breakfasts, dinners which brought endless incredible conversations, new business ideas, and connections meant the world to me and as I understood to the participants too. What a success, as the participants shared too. They described how they managed and greatly appreciated to take out time for themselves.
It’s exactly what I’ve envisioned of the retreat and in general the mission of @unesurcent to inspire and empowerment women by bringing incredible women together. Together we’re strong and can rule the world.
There’s no mountain high enough for women to climb.
@unesurcent
@drschwank
With a great passion for mountains and an unstoppable mindset, Agi @agichristine from @swissalpinegirls talks about her upcoming trip to Nepal, where she will climb the 6119m high Lobuche East Peak.
The Swiss Alpine Girls want to inspire women to get into the sport of mountaineering, which is still dominated by men.
She talks about why they chose Nepal and the long road of preparing for the 20 day trek where they will also pass the iconic Mount Everest Base Camp.
@drschwank
@unesurcent
Most of us know the feeling of being exposed to jealousy. Yet, it often takes a while to understand the dynamic and what the underlying emotion is, we’re feeling, when surrounded by a jealous person. It can be incredibly destructive to a degree of life threatening, for the person exposed to jealousy. Mobbing at work, schools, universities are often related to jealousy, domestic violence another common place for jealousy, as well as among friends, and acquaintances.
The fairytale Snow White is one of the best examples describing basic human interactions and feelings, such as jealousy.
Why are people jealous?
Often, it’s a feeling of inadequacy, dissatisfaction, low self-esteem of the jealous person that lead to the strong emotion of jealousy, when encountering other people that live an outwardly perfect life in the eyes of the jealous person. They seem to have all the jealous person desires and more. To the jealous person this appears unfair and self-doubts why do I not have all of the success, the amazing partner, the beautiful appearance like to other person, they targeted. A personal insecurity can transfer into jealousy, if a person is in proximity that meets the perfect ideal of the self of the patient. Often this isn’t obvious initially and needs time to sink in.
What can we do, when exposed to jealousy?
Jealous people will remain jealous, no matter what we do. If we try to be nice to them, respectful, friends or distance ourselves. They’ll always return with jealousy.
An amazing Jungian colleague of mine once said. If someone is toxically jealous, the only thing that works is running away!
A wise advice, particularly because jealous people implant a feeling of inadequacy into us. A feeling of low self-esteem, second guessing of our choices and who we consider to be.
Who are targets of jealousy?
Strong, independent, successful, and attractive women are often a target and exposed to severe jealousy. To degrees that are life threatening. Jealousy from both other females, but also male counterparts.
What can we do, when exposed to jealousy?
-Knowing about jealousy, noticing the signs early, and understanding that it’s not our person that’s the core of the problem, but the jealousy of another person, is essential in order to deal with it appropriately.
-It is important, to learn already during childhood, how to cope with uncomfortable emotions, such as jealousy.
-We shouldn’t protect our children of these emotions, since without knowing the wold being cruel, the child will be much more vulnerable and an easy target for a jealous person.
-Fairytales in use for educational purpose. Fairytales, such as Snow White can be incredibly valuable sources, serving as metaphors for situations, interactions happening in the real world.
-In certain situations, the best choice is simply to “run away”. To avoid being further exposed to a toxic environment of jealous people, engaging in bullying, negative roomers, destructive behavior towards the person they’re jealous of.
“Surround with people that feel like sunshine”
@drschwank
@unesurcent
Endometriois has been associated with infertility, however the mechanism by which it affects fertility are still not fully understood. A recent systematic review by Marcer and Taylor from Yale Medial School has reported.
Current treatment options of endometriosis-associated infertility include surgery, superovulation with IUI, and IVF. It’s also discuss potential future treatments for endometriosis related infertility such as stem cells transplantation and immune therapy.
Endometriosis has been estimated to affect up to 10–15% of reproductive aged women (1). The association between endometriosis and infertility is well supported throughout the literature, but a definite cause-effect relationship is still controversial. The prevalence of endometriosis increases dramatically to as high as 25%–50% in women with infertility and 30–50% of women with endometriosis have infertility (2).
The fecundity rate in normal reproductive age couples without infertility is estimated to be around 15% to 20%, while the fecundity rate in women with untreated endometriosis is estimated to be anywhere from 2% to 10% (3, 4).
Endometriosis is an estrogen-dependent benign inflammatory disease characterized by the presence of ectopic endometrial implants (5).
Treatment of Endometriosis-Associated Infertility
Expectant Management
Medical Treatment
Surgical Treatment
Combined Medical and Surgical Treatment
Superovulation and Intrauterine Insemination
Assisted Reproductive Technology
Key Points
- Endometriosis is an estrogen-dependent disease that affects between 10%–15% of reproductive aged women
- There is a well-established association between endometriosis and infertility; however, as evidenced above, it appears to be multi-factorial involving mechanical, molecular, genetics, and environmental causes
- The optimal method for treatment of endometriosis-associated infertility is an individualized decision that should be made on patient-specific basis
- In vitro fertilization is currently the most effective treatment of endometriosis-associated infertility
- Mental health care support for couples and individual partners
References
-
Olive DL, Pritts EA. Treatment of endometriosis. The New England journal of medicine. 2001;345(4):266–275.
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Verkauf BS. Incidence, symptoms, and signs of endometriosis in fertile and infertile women. The Journal of the Florida Medical Association. 1987;74(9):671–675.
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Endometriosis and infertility: a committee opinion. Fertility and sterility. 2012;98(3):591–598.
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Hughes EG, Fedorkow DM, Collins JA. A quantitative overview of controlled trials in endometriosis-associated infertility. Fertility and sterility. 1993;59(5):963–970.
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Giudice LC, Kao LC. Endometriosis. Lancet. 2004;364(9447):1789–1799.
Macer ML, Taylor HS. Endometriosis and infertility: a review of the pathogenesis and treatment of endometriosis-associated infertility. Obstet Gynecol Clin North Am. 2012 Dec;39(4):535-49. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3538128/
@drschwank
@optimalperformancezurich
@unesurcent
Multilingualism is on the rise, due to intercultural marriages becoming more and more common, in today’s globalized societies. It’s more likely to speak multiple languages at home, which comes with great advantages, but also a couple of challenges. Families dealing with multilingualism at home very differently. Linguistic research has shown great results in language acquisition, if families stick to one parent one language.
@drschwank
@unesurcent
Through my entire life, I’ve been swimming against the stream. Life is more colorful that way, yet also more challenging. You’re very exposed to criticism, opinions, people questioning your choices, and express that often also in a rather aggressive way.
@drschwank
@
While writing this podcast, I’m taking out me-time for myself. I’m getting a foot massage, as massage is my way of meditation. It’s crucial for our mental and physical well-being to have these moments of complete relaxation. Time to let the nervous system completely wind down and just be on relaxation mode.
Research has shown that chronic stress, hyper arousal of our amygdala, has negativ impact on our health. Increases risk for cardiovascular disease, diabetes, overweight, mental health disorders, cancer, IBD, an in increase in inflammatory markers in the body, since stress causes an inflammatory response in the body.
When stressed, especially chronically, we tend to have unhealthy habits, coping strategies, even destructive, self harming ones, and great difficulties in setting and sensing our boundaries. Difficulties to say no, in order to protect ourselves from exhaustion.
In times of stress:
-We can’t think rationally and clearly.
-We act and react impulsively and emotionally.
-We have a hard time saying no.
-We can’t set boundaries to protect ourselves.
-We don’t feel our physical or mental limits.
—-> All these stress related aspects cause an even higher levels of stress and escalate the viscid cycle of the overall global stress burden.
—-> Outcomes vary, but in severe cases chronic stress and a longterm state of hyper arousal lead to mental or physical collapse, burnout, severe mental breakdowns, neurological or cardiovascular emergencies.
What can we do, if we have such chronic stress?
- One of the best ways to reduce stress is exercise! Any form and any amount, simply taking time out for oneself, me-time, time to exercise.
- Routines rock! Changing a habits is immensely difficult! Even if we conscientiously know, that the habits absolutely don’t serve us. We still stick to status quo. It’s the place of least resistance, it’s familiar, cognitively easy, and causes the least cognitive dissonance. A state of imbalance and introspection. Routines help us a loooooong way to get out of these unhealthy habits. They also reduce the amount of cognitive dissonance: of balancing pos and cons with each option. They just make us do the thing we set out for. The more we strickt to our routines, the easier it becomes to make them our own and create new habits, your “new normal”.
- Seek help, changing years old habits won’t happen over night and often needs a radical change in scenery, environment, and in many cases best expert and professional support of people experienced in working with habitual changes.
- Change it before it’s too late and your house (your body and mind) already in flames.
- Seeking professional help is brilliant. Unfortunately, it’s often still stigmatised. There’s urgent need for a paradigm shift. Seeking support is a sign of strength rather than weakness. It shows an ability for introspection and self-reflection, rather then denial.
- Visit a retreats to set back the system and let body, mind, and soul reconnect. Ayurveda, TCM, and other forms of change in scenery, to reassess and establish new healthy routines and habits.
@drschwank
@unesurecent
As a long distance runner, getting pregnant wasn’t an easy encounter. I’ve also given it a lot of thought about the amount of running I’d be able to do. Wether to be breathless, after only a short distance, feeling discomfort, due to stretched ligaments, the size of the belly, the weight gain, and general fitness.
Fact is, none of the concerns have occurred not even marginally!!
@drschwank
@unesurcent
As a global health researcher, that traveling is part of the profession, business flights facilitate the frequent long hall travels.
But now…how does traveling change with a newborn?
Obviously very much so! But yet, also not. We’ve decided to have both apartments equipped with all the baby needs, exactly as we do with our on lives.
Be flexible in your mind and expectations, but strive to continue your life lived before the baby arrived. We both strongly, strongly encourage each other to be a reminder of that! That’s why we’ve planned a long trip to Asia, to keep up our passion for traveling, exploring exciting food, and have a highlight to look forward to, once the baby’s here.
@drschwank
@unesurcent
Since many years back, I’ve lived abroad. In Shanghai, New York, Stockholm, and only recently returned back to Zurich for part of my professional and personal life.
Living in multiple places alway appealed to me and gave me the necessary challenge, both cognitively, learning Mandarin or Swedish, besides the cultural differences one encounters when living, rather than traveling on business or leisure trips abroad.
@drschwank
@unesurcent
I never felt better and more self-confident in my body and mind then now. This particularly, after all the years of assisted reproductive medicine interventions. Years where body, mind, and soul, self-confident me were very out of sync. All these aspects of the self felt lacking a connection, driving on separate autopilots.
Regaining confidence and trust in my body though pregnancy, is the most unexpected experience of my life. I anticipated feeling miserable, nauseous, depressed, anxious, and severely challenged with the hormonal and bodily changes. Yet, I feel the complete opposite, strong, self-confident, full of joy and amazement of the energy and power I have to master all the life challenges with ease. Never felt more balanced in body, mind, and soul. I often reflect over the fact that my attitude certainly impact the way I feel. Since I consider the bodily changes as reassuring, that everything goes well in my pregnancy, it’s much easier to cope with them.
I further noticed, that since my pregnancy, I’m focusing way more on the positive, rather than the negative sides of things. This is new and very exciting to me. Having lived through several ivf years, feeling depressed and low, observing myself being more positive and self-confident in the attitude towards life; is exactly what I envisioned to convey to other women. Key for a fulfilling, independent life as a woman: Loving yourself for the one you are is essential! This means taking care of yourself, go on a date with yourself and embrace me-time. Be confident in what you wear and show this to the world! We vastly underestimate how the way we dress makes us feel and what it conveys to the surrounding.
It’s been my goal to try and keep up a fashionable, independent, self-confident look. A goal, I persuaded all throughout my life, but even more so as pregnant woman and mother-to-be. How I dress?
Sporty, elegant with a twist. Something about the look needs to mismatch the expected style credo.
Inspo 1: Combine boyfriend washed shorts with Chanel little black jacket.
Inspo 2: Work with accessories, contrasting shoes to an outfit, a colourful bag, scarf, jewellery, just explore, experiment, and have fun.
Inspo 3: Never go full outfit in brands or one brand top to toe. Mix and match, brands and no brands, old and new.
Inspo 4: Always wear stunning underwear, lace is what I wear. Never wear bra and bottom in the same style, like all French women do, miss matching is the way to go!
Inspo 5: Shoes always pimp up every outfit! Try to match the shoes either in color or make a sharp contrast with them! Easy to do also when the belly grows and only tights fit.
Inspo 6: Use colors you love, wear different shades of them for a complete look. Monochrom is obviously always a great choice too and works extra well when pregnant and wanting to reduce the appearance in size.
Regarding women’s choice of fashion, their outfits, and lifestyle preferences - with or without being pregnant - every woman should have the freedom of choice and feel entitled to it too!! Women need to support each other and strengthen each other in the choices and decisions each and every one of us made, make, and will take in the future.
@drschwank
@unesurcent
How often didn’t I think, why do women dress like this when pregnant and postpartum? Why do they stop caring for their looks?
Society puts so much emphasis on women’s bodies, and sometimes I wonder if pregnant and postpartum women just want to hide away from being seen and judged. Hide away under large sweatshirts and pregnancy kilos, as a protective envelope.
I’m sad about this hiding, which women end up or put themselves into. It’s leading to personal dissatisfaction, relationship issues with their partner, due to feeling less attractive and there with loosing sex appeal, and reduced sexual desire. When women’s libido drops, their focus primarily targeted to their child, partners often feel excluded, frustrated, and seek pleasure elsewhere. A partner engages in an affair. Nobody is to blame here, it’s only a common pattern, unfortunately happening more often then needed.
Because…..
Women way too often focus on everyone and everything else, but themselves. Then they feel dissatisfied and completely out of balance. They lack me-time, time dedicated to personal hobbies, friends, their career. Too often this lack of focus elsewhere, but predominantly focussing on the nuclear family, results in maternal gate keeping and its consequences of a frustrated, angry, and at times even violent partner, who feels excluded.
Small adjustments can make a huge difference:
A) Take out time for yourself (i.e. a date night by yourself, a 40min run, a 30min massage, a swim in the lake and a coffee after that, an apéro with a friend, anything you love to do all by yourself).
B) Be confident in your body. Take out the essential time to exercise. Especially, after having a baby, exercise is vital and a welcome escape from the new and intense routines. It’s the best self-confidence, mood, and health booster! So go out and run, yoga, swim, bike mm.
C) Feel empowered in your clothes, rather than hide away under large oversized clothes (PS: I’m a huge fan of oversized clothes, as long as they’re oversized on my body and I don’t need to buy oversize because I can’t fit in regular clothes!).
D) Stay firm to your decisions. Don’t second guess or let yourself be influenced by others and others comments. You know yourself best. Believe in yourself!
E) Wear the style YOU love! Don’t let others influence you by what they would wear!
@drschwank
@unesurcent
No female organ is talked more about than the female uterus. As if it’s a public god, people, particularly men think they can decide over it, in politics, society, religion, family, and partnerships. My guest, Natalia nuclear power expert and physicist discuss our uterus from multiple angles and provide women ways to set boundaries for their personal integrity, particularly in relation to their uterus.
Enjoy and get inspired. Female empowerment starts with knowledge.
itsawomensworld #unesurcent #drschwankinsights
@drschwank
@unesurcent
Learn how to support social-emotional development in your child from birth to age three.
It's so important for parents to help their child learn how to cope with their feelings. Learn how parents are their child's guide in sharing the joys and coping with the challenges, starting on day one. Starting in the earliest months of life, well before they can use words to express themselves, babies have the capacity to experience peaks of joy, excitement, and elation. Babies can also feel fear, grief, sadness, hopelessness, and anger.
What can parents do?
Use illustrative books to show your baby different emotions. Including fear, anger, sadness, all colors of emotions that exist, and have their legitimacy.
Researchers have found that even more than IQ, your emotional awareness and ability to handle feelings will determine your success and happiness in all walks of life.
Emotional coaching used by parents builds confidence and helps toddlers to teens to grow socially, emotionally, and intellectually.
- Learn the best ways to respond when your child is sad, angry, or scared
- Discover how to use emotions as opportunities for connection and teaching
- Learn how to set clear, consistent limits while helping your child problem-solve
How can we learn children to understand and regulate emotions?
The podcast supports parents, educators, and caregivers how to emotionally coach their children. By increasing emotional awareness and communication skills, parents improve their emotional responsiveness and, in turn, create emotionally intelligent children.
The podcast provides an understanding of what emotional intelligence is, why it’s important, and how to use it to help establish a solid emotional foundation for your child.
Take home learnings
- Understand the importance of Emotional Intelligence
- Learn how to recognize, respond to, and validate what your child is feeling
- Learn how to be an effective emotional parent
- Discover ways to express understanding and empathy
- Learn how to set limits and problem solve with children
@drschwank
@unesurcent
To get our young children and toddlers to cooperate, we need to help them understand how our requests and rules are good for everyone.
Cooperation is the ability to balance one’s own needs with someone else’s. We often think of cooperation as children doing what adults want. That is compliance. True cooperation means a joint effort—a give and take that is mutually satisfying. To develop a cooperative spirit in children, we need to help them understand how our requests and rules are good for everyone.
How to go about?
Take turns
Between 6 and 9 months, babies can begin to engage in back-and-forth interactions. They also learn to imitate. Give your child time to copy you.
Explain your reasons for limits and requests
At three years old, most children use and understand language well enough to handle simple explanations.
Take time to problem-solve
You can help your older two- and three-year-olds come up with solutions to everyday dilemmas and encourage cooperation at the same time.
Do chores together starting at an early age
Let your child grow up experiencing the benefits of cooperation.
Give specific praise for cooperative efforts
Point out why and how their contribution was important.
Give your child choices while maintaining the rules
Offering choices shows your child respect, and respect creates a sense of collaboration.
Resources
https://www.zerotothree.org/
@drschwank
@unesurcent
Families need to play an important role in early intervention services in order to support their child’s goals and development. Although there is no “magic wand” to ensure family engagement, there are a variety of evidence-based strategies designed to support greater family involvement in early intervention services.
Services
- Parent coaching model offers a means to build parents’ confidence and competence in the context of home visits.
- Supervisors, coaches and mentors offer onsite sessions, webinars, keynotes and presentations at parent school conferences.
- Visits can involve parenting tips, role play
- Listen to the separate podcast on: 1. Tips on helping your child learn to cooperate; 2. Learning ways to support your child’s social-emotional development from birth to age three.
@drschwank
@unesurcent
The first three years of life are a period of major growth in all areas of an infant’s development. The earliest relationships with caregivers can promote healthy brain development, young children build social and emotional skills, and ways you can support language and literacy development starting already pre-birth. Talking to your infant during pregnancy and reading stories to them when their born really helps their growth. Loving relationships give young children a sense of comfort, safety, confidence, and encouragement. They teach young children how to form friendships, communicate emotions, and to deal with challenges. Strong, positive relationships also help children develop trust, empathy, compassion, and a sense of right and wrong.
Prevention
Support of pregnant women at risk to develop or having ongoing metal health problems.
Early intervention
For children at significant risk, early intervention can serve as a protective buffer against the multiple adverse influences that may hinder their developmental progress.
Brain development
As parents, your interaction with your child play a crucial role in building a baby’s brain. Play; everyday way to help babies and toddlers learn important concepts. Through play, children learn to be good problem-solvers, and to get along with others.
Resources
https://www.zerotothree.org/
@drschwank
@unesurcent
How do we mentally prepare parents-to-be for their transition to a new life? A life with new routines, less time for the couple, the individual parent themselves. Discussions related to values of parenting are often lacking prior to childbirth and can cause tension and unmet expectations once the baby’s born. Topics such as anxieties, uncertainties related to becoming a parent are often also not shared among the couple.
Uncomfortable topics are often not brought up, or life dreams of career-family compatibility not communicating among each other.
How to parent is vastly influenced by our own childhood experience. Often it’s intuitive and we don’t even imagine our partner thinking or acting differently. That’s why a pre-baby discussion on parenting and values can be so crucial.
Family coaching can be an effective way to discuss values with each other. Open up one’s backpack of one’s one childhood experiences, believes, and dreams. So often we believe the other knows exactly how to do about the night routine, since we so naturally turn to our own experience, but they don’t know.
@drschwank
@unesurcent
Pregnancy and the entire perinatal time is one of the most vulnerable times in a woman’s life. Such tremendous responsibility lying on her shoulders. How can one master this time in the best possible way? What do we know from science that can support us in navigating the jungle of recommendations of does and don’ts in pregnancy?
Intergenerational transmission is scientifically proven to appear and exist in holocaust survivors, 9/11 survivors, as well as people experiencing other traumatic situations.
Intergenerational transmission manifests in epigenetic changes, due to environmental factors, such as famines, wars, trauma, maternal chronic stress, mental health problems/disorders, and living in impoverished, low socioeconomic environments.
Prevention and early intervention already during pregnancy are crustal to improve the outcome of the next generation. This is an urgent public health call to reduce to rising burden of disease globally, related to mental health.
@drschwank
@unesurcent
Narcissism is a common phenomenon, yet people exposed to it feel often isolated and alone. When reaching out to experts, many don’t have the expertise and get disguised by the narcissist’s manipulations.
It is a phenomenon that occurs way too often at work or in romantic relationships. Until the person exposed to narcissism is aware of her/his situation, quite some damage on the person’s sense of self has already been done. It is therefore, as well as due to the manipulative behavior in public, social, and legal situations, essential to educate both social workers, child protective services, and lawyers. In order for them to understand and interpret a narcissistic situation early, to support rather than jeopardise the exposed person’s situation. This can be situations related to child custody, separation, divorce or domestic violence.
But what are the characteristics of a narcissistic personality?
First of all, narcissism is an essential component of mature self-esteem and basic self-worth. Yet, if this self-affection is only healthy to a degree and if it is the primary motivation in interpersonal relationships to protect one’s sense of self, the unhealthy narcissistic personality disorder starts. Manipulation, devaluation of others, lying, and the use of white crimes, are only a couple of examples.
femaleempowerment #womeninbusiness #femaleentrepreneur #mentalhealth #narcissism #drschwankinsights #unesurcent #podcast #itsawomensworld
@drschwank
@
Growing up in one of the most conservative countries in the world, with only 50 years of women’s right to vote and the right to open a bank account without husband approval, only since the 1990ies!!
The entire society is structured around one bred-winner and 99% of all women with children work part-time. Especially, the part-time work is what causes a huge career disadvantage for Swiss women. When they work part-time to make work and family life compatible, the male counterparts boost their careers. Free from any female concurrency. Once the women return to work after parental leave and initiate in part-time work, they’re often stuck in an intellectually not very stimulating job. Often having a male and far too often less qualified person above them.
An incredibly unfulfilling situation, leading many women quit work or work on a low percentage, reducing their chances for a career even more. The burden on Swiss women is extraordinarily high, since the school system, beside the work environment. It’s built upon the ideal housewife, staying at home and cooking 3 meals a day, including lunch!! Since Swiss kids up to 9th grade come home for lunch. It’s looked down upon, and women are seen as bad mothers, if they don’t provide lunch for their child. A child that doesn’t eat at home, but rather at at a lunch place, i.e. organised by the church or other none-profit organisations, is called a “Schlüsselkind” or “key chain kid”.
Yet, these lunch services, that have such a negative association, yet aren’t free and require additional organisation and coordination. These factors complicate the combination of work and family life. These particular reasons, make it extraordinary challenging for Swiss women to return to work smoothly.
What to do?
- Reduce the fees for daycare, in order not to use the entire salary just to cover the childcare costs.
- Increase number of public schools providing lunch at school.
- Urgent need for change in work culture.
- Provide greater flexibility at work places, working from home, choice of working hours.
- Job sharing in senior positions.
- Maybe maybe in Switzerland it’s necessary to initiate a quota, to increase the number of women in executive position from 0% to a utopia 50%.
- Men need to be more involved and able to be part-time workers.
- Provide access to more generous parental leave.
- Anonymous hiring process, to reduce gender and racial discrimination.
- Provide resources to women, such as mentorship, access to women’s networks to find role models and like-minded women.
@drschwank
@unesurcent
Adolescence is a phase in life, probably no adult wants to return to. A place where we felt insecure, super dependent on our friends, felt excluded, uncool, debating of going to this party or not, like this music or not, and yet under massive academic pressure. Thinking of what to study, what career to persuade, and distancing oneself from the parents. Parents that sense the distancing and often struggle to accept that children are growing up and becoming independent young people.
The more we give young people space, to figure out their identity by themselves, the more willing they are to share, and the more open the conversations will be. Needless to say, this is incredibly difficult and requires a lot of patience and trust from the parents, that their emerging adult will succeed in life, even without their hands on involvement. This negotiation of freedom is crucial for a successful identity development. Young people need to make their own experiences, even if that means they get hurt. We can’t protect them from everything. If we do, we limit their capacity to be ready for the world around them.
Yet, what if a young person is struggling more than the normal feelings of anxiety, low mood, and depressive feelings that accompany identity development?
How can we support adolescents that find it harder to cut the cord to their parents and leave the nest, in order to try to fly in the real world?
- Be there as a non-judgmental listener.
- Don’t provide advice, but share helpful resources.
- Give your adolescent space, don’t ask too many questions. Let them come to you with questions.
- Trust your adolescent and let them make their own experience, easier said than done.
- Recognize your limitations and seek professional help.
@drschwank
@unesurcent
Identity development is a major topic in adolescence. Transitions are often inspired by disequilibrium in identity. This imbalance comes with lots of confusion, feelings of depression, low mood, anxiety, and lots of peer comparison, pressure, and identification challenges.
Social Media adds another layer of complexity to the crucial stage of development. During adolescence we all struggle with self-confidence to some degree. Social Media accelerates the constant comparison and identification with others. Some countries, such as Denmark released a law for mandatory disclosure if filters or modification are done run photos, in order to prevent the spread of false realities. These false realities can cause distress in young people‘s sense of self, body image, and identity development.
The four identity statuses according to Marcia are distinguished as: foreclosure, identity diffusion, moratorium, and identity achievement.
In adolescence to early adulthood, the identity status change is most often a progressive transition from diffusion to moratorium to identity achievement.
What teachers can do:
A) As teachers, being aware of the identity developmental changes is important, in order to interpret the adolescents‘ behaviors appropriately.
B) The states of identity development can be fundamentally important in understanding the youth and provide adequate support.
C) Undergoing identity exploration is exhausting and accompanied by feelings of inadequacy, lack of belonging, searching for meaning in life, and a sense of purpose.
@drschwank
@unesurcent
How can one be traveling internationally on a frequent basis, yet maintain a sustainable lifestyle?
It’s the small things that make a difference: sharing a taxi with a fellow passenger, something I’ve done multiple times. Bike, walk the place you’re about to explore, rather than taking a taxi or tourist bus. Order only as must as you can eat or bring it home as doggy bag. As pescatarian that loves yoghurt and parmigiano, I’m not part of the meat eaters, but do encourage people to enjoy a great piece of high quality meat. Which is often times a way more sustainable way of eating meat too. Small actions make a huge difference.
@drschwank
@unesurcent
Recent research, clinical observations, teachers, parents, and young people themselves reported on their changes with their mental well-being. The COVID-19 pandemic, as a catalyst increasing and elevating pre-existing mental health problems in young people. The disruption of school, extended alone time, instead of with peers, lack of social interaction, too much time with parents, too much screen and too little physical activity time.
Beside all the challenges related to the pandemic, the war in Ukraine further increases the uncertainty of their future, not to forget the climate change and its impact on the generation of young people. Social media exposure, and its impact on mental well-being can’t be estimated enough. Bullying, incl cyber bullying are yet another major topic to be discussed.
The future is uncertain, full of question marks, what career path to choose, when there’s so many choices, yet so few that one understands and the decision so early to be made, yet so impactful for the future.
Working with young people since over a decade, in teaching, research, clinical, and consulting roles, I’ve noticed a shift in the number of young people struggling with anxiety, depression, low self-esteem, and self-confidence, eating disorders, and self-harming behavior.
In Switzerland, similar to many counties, especially low and middle income counties mental health is still stigmatised. Lack of awareness, especially among the parental generation leading to avoiding, ignoring, and neglecting mental health problems among their adolescents. Help is often sought when the damage caused has already become a bush fire, rather than a small flame.
Teachers and peers often also don’t know what to say, how to act, what kind, if any support to provide. Yet, I’m so many of the conversations exactly the aspect of being seen is what the adolescents are missing. Having someone to ask and acknowledge they’re aware of their suffering is life saving.
Goal with this podcast isn’t, to point at anyone or blame anyone. It’s simply educative, Public Health Service. The idea is to raise awareness of the increasing problem of mental health disorders among youth. Set up ask for action plans, educate, health care professionals, teachers, parents, and youth themselves. How to prevent, act, and intervene early to avoid major problems hard to be fixed without leaving behind wounds, both physical and mental wounds.
How to help?
- Genuinely ask how the person is doing.
- Be a listener: Non-judgment, simply taking in what the person would like to share.
- Don’t offer advice! It victimises the person and most of the time they know exactly what they’d need, but need support executing their step towards a healing ❤️🩹 process.
- Offer company: cook or take a walk together. If someone’s very anxious, offer to stay over night with them.
- Say it before it’s too late! Adress the issue, don’t shy away from telling! But then: suggest sources for support.
@drschwank
@unesurcent
Today’s conversation on ageing and all it means for us women, with female entrepreneur and great inspiration, Dr. Vanessa Craig. Originally from Australia. She is a biomedical researcher and entrepreneur, living and working in Switzerland. Her company Formetta produces a premium collagen supplement and she leads a comprehensive nutrition program at Rivr with the aim to maximize health span.
@formetta
@unesurcent
@drschwank
Effective leaders and effective teams are the goal of each company. Finding teams that work together productively is however challenging. Particularly in todays society with hybrid work models, post pandemic shifts in work cultures and employees expectations and desires.
An in-depth objective analysis, plan for action, and individualised coaching and mentorship opportunities, tailored to the needs of each company and its complexity and challenges.
@drschwank
@unesurcent
Todays conversation with female entrepreneurs and great inspiration, Dr. Vanessa Craig. Originally from Australia, she is a biomedical researcher and entrepreneur, living and working in Switzerland. Her company Formetta produces a premium collagen supplement and she leads a comprehensive nutrition program at Rivr with the aim to maximize health span.
@formetta
@unesurcent
@drschwank
“Nothing in life is to be feared- it is only to be understood” - Marie Curie
We cannot feel it, we cannot taste it, we cannot smell it, but we can be educated about it. We are talking about radiation and our member and expert professional Natalia will introduce us to this subject. She will explain what kinds of radiation there are, where do they come from and what risk they may be to us. A subject very eternal and very actual in the current days.
We will learn how to quantify the risks and take the protection of ourselves and our loved ones into own hands. A special attention will be paid to the subjects of anti-ageing, cancer risks prevention and the protection of the most radiation-vulnerable members of our society: the children.
Additionally in response to the current affairs the subject of radiation in relation to the ongoing war in Ukraine will be discussed.
As a bonus you are invited to bring any object which you may be suspicious of to emit radiation. Advise: pay special attention to old watches, green glass or orange coated ceramic objects from the 20s to 50s, “energy jewelry”, electronic objects and anything else you might be wondering about.
@unesurcent
@drschwank
@apolloresearchsolutions
The openness and curiosity for other cultures is something running in my family. My great grandparents moved to Malaysia to start ten mines in the middle of the jungle. These adventurous genes are why I’ve always been intrigued to live in different countries around the world.
It’s this freedom of navigating other cultures, languages, customs, arts of living that always drawn me to leave the safest place on earth Switzerland.
traveling # curiosity #switzerland #drschwankinsights # podcast #unesurscent
@unesurcent
@drschwank
Saying no and setting boundaries is something I’m struggling with. It’s one of the most difficult things to do, I find. So often I end up exhausted from too much extraversion, scheduling too many things, then having to back off after already having committed on promised something.
Saying no accompanied with bad conscious, but also a lack of entitlement to say no.
@drschwank
@
This week’s a mega travelling week. Zürich, Florence, Stockholm, Zürich, New York, Stockholm.
How to pack outfits rather than piles of clothes and accessories. Further, pack in a way that’s economic also to unpack. My least favourite activity and a must do asap as I’m home. No relaxation before unpacking. That’s just how I am.
Planning and packing outfits is an excellent way to pack only the most essential pieces and yet be prepared for any situation when abroad. Check the weather before you leave so you’ll have all the necessary pieces with you. Bring basics that you can combine, plus accessories, picked wisely, to match multiple outfits.
@drschwank
@unesurcent
Sitting at one of my favourite coffee bars in Stockholm between teaching students. It’s sooo essential to take out time for oneself and enjoy the small pleasures in life. Recharging batteries, knowing when you need to say no, slow down, speed up or simply just be. It feels so so great, to remind oneself that life’s too short for running around without a pause. I’m definitely not an expert in that, but my husband enjoys the more tranquil sides of life and that’s a fabulous reminder.
@drschwank
@unesurcent
Self perception vs. other perception
I’ve just had the most amazing call. Just when I needed it the most, a fellow woman in science and founder of multiple companies called me. We talked and she told me she felt intimidated calling me. I was so surprised, almost couldn’t believe it. Being so incredibly self-critical and never acknowledging anything positive about myself, always seeing area of improvement. It felt so refreshing to hear her talk and made me realise how self and other perception can be so vastly opposed, like it is in my case.
@drschwank
@unesurcent
Today’s podcast Agi shares her story of the essential body mind synergy, when it comes to recovery.
"You will never be able to to run again” - a sentence none of us would ever want to hear. Especially not when you are a runner and just about to plan your next race. This is what happened to Agi, whilst bouldering, she fell and tore her ACL, PCL & MCL. Three out of four ligaments in her knee. In todays Podcast she is telling us her story. About facing the truth, not accepting it and believing that one day she will run again. With her strong mindset she made the impossible possible and did a half marathon one year post op. Listen for yourself."
@drschwank
@unesurcent
@agichristine
Today’s podcast is a live talk by Dr. Christine Merzeder for the female empowerment movement UNE SUR CENT.
Narcissism is a common phenomenon, yet people exposed to it feel often isolated and alone. When reaching out to experts, many don’t have the expertise and get disguised by the narcissist’s manipulations. Dr. Merzeder wrote several best-selling books for victims of narcissism, as well as organized support groups, and importantly further education training for experts in social services, lawyers, and police.
femaleempowerment #womeninbusiness #femaleentrepreneur #mentalhealth #narcissism #drschwankinsights #unesurcent #podcast #itsawomensworld
Today’s episode in conversation with Lynn Radusch, discussing a case dealing with emotional, impulsive eating. In collaboration with Dr. Simone, Lynn describes potential treatment interventions.
Lynn is a neuro-athletic therapist, movement and mobility coach. She is specialized in chronic pain and movement issues. In her work, she combines her knowledge as a physical therapist with countless hours of further education programs in human body and brain physiology, to reduce pain, improve mobility, and enhance performance.
podcast #research #performance #optimalperformance #interdisciplinary #chronicpain #coaching #success #passion #communication #casediscussion #womenentrepreneurship #drschwankinsights #drsimonesmindspace #physiotherapy #neuroathletics #psychology #zurich #switzerland #newyork #unesurcent #lynntherapy
@drschwank
@unesurcent
@lynn_therapy
www.drschwank.ch
www.unesurcent.com
www.lynnstherapy.ch
Today’s episode in conversation with Lynn Radusch, discussing the impact of chronic pain on physical and mental well-being. Ways to treat clients with an interdisciplinary and holistic approach.
Lynn is a neuro-athletic therapist, movement and mobility coach. She is specialized in chronic pain and movement issues. In her work, she combines her knowledge as a physical therapist with countless hours of further education programs in human body and brain physiology, to reduce pain, improve mobility, and enhance performance.
podcast #research #performance #optimalperformance #interdisciplinary #chronicpain #coaching #success #passion #communication #womenentrepreneurship #drschwankinsights #drsimonesmindspace #physiotherapy #neuroathletics #psychology #zurich #switzerland #newyork #unesurcent #lynntherapy
@drschwank
@unesurcent
@lynn_therapy
www.drschwank.ch
www.unesurcent.com
www.lynnstherapy.ch
It’s this time of the year, birds song waking us up, coffees in the sun, cherry blossom, and…pollen allergies!
Seasonal changes are great to establish routines, declutter, and focus on your body’s need.
womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #seasonalchanges #spring #routines #zurich #switzerland #unesurcent
@drschwank
@unesurcent
Lack of travels causes people to loose perspective. The other becomes dangerous, a threat we need to keep out. Instead of being interested, curious, and excited to learn from others, we’re afraid of the other. This is a source for separation, ignorance, and hate, a place to blame others for our own problems, an easy target to drop our own problems onto, rather than taking responsibility ourselves.
@unesurcent
@drschwank
How many years have we’ve been talking about empowering women. Getting better access to education, job, and payment equality, better women’s tailored health care, support for mothers, and women’s health in general. Things haven’t really changed and both the pandemic, as well as the situation in Afghanistan, Ukraine show yet again, women are the ones suffering the most from the decisions made by primarily men.
@unesurcent
@drschwank
@nomadissem
@vacheronconstantin
@gubelinofficial
@carltonstmoritz
"Nothing in life is to be feared, it is to be understood" Following this advise of Marie Curie we are talking in our podcast today with Natalia about the risks of radioactivity in its relation to the war in Ukraine and to the peaceful times. What should we be afraid of and what not, while sharing our fears and hope. For more information we recommend in the podcast to visit the homepage of BAG https://www.bag.admin.ch/bag/de/home/gesund-leben/umwelt-und-gesundheit/strahlung-radioaktivitaet-schall/radon/radon-verursacht-lungenkrebs.html
podcast #communication #radioactivity
womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland #unesurcent
@drschwank
@unesurcent
In conversation at Time Square NYC: Dr. Fritz and Dr. Simone. The two psychologists discuss the impact of the global pandemic on mental health and well-being. How to reenter the world and readjust to being surrounded by people. But also how certain have manifested as a result to the pandemic.
podcast #research #performance #optimalperformance #intercultural #leadership #coaching #corporate #success #passion #communication #safespace
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland #newyork #unesurcent
@drschwank
@drfritzg
@unesurcent
How does social media impact our mental and physical well-being?
The constant comparison of looking into the camera, the mirror has an effect on all of us. Whether we’re aware of the impact or not, we compare ourselves with others on a daily visual basis.
Self-confidence comes from within. The more confident we feel about who you are, the more it’s reflected in our appearance, body posture, and facial expressions.
Social media self-test: Having iMessage, WeChat, what’s app, email accessible for work and trying to focus on a research project proposal = mission impossible!!! I got completely distracted and so on hyper mode. My brain on high speed. It’s really difficult to balance, the constant availability, immediate response, and contrast it to an off-line mode.
Social media detox:
- LookUp movement
- Set up off-line routines
- No phone zones at home, work, school
- Make sure you have a balanced day.
Listen to the episode:
drschwankinsights #optimalperformance #unesurcent #drsimonesmindspace #drsimonesmindspace #podcast #lifestyle #femaleentrepreneur #counselling #consulting #mentalhealth #socialmedia #bodyimage
@drschwank
@unesurcent
@lookupmovement2020
Today’s interview with Agi, who’s a true global citizen. She’s lived around the world. Moved with her suitcases from one amazing city to the next. We discussed how cultures impact us, how it’s a challenge to find a social network in a place like Zurich. She’s shared the life of someone without a base and constantly being on the move. How you always collect more things than you have room in a suitcase and the many goodbyes.
One inspiring aspect was her description of both the fashion, but also the personal vibe one experiences in different cities around the world.
Agi’s travel essential: always bring an avocado with you (you never know what food you’ll get).
drschwankinsights #optimalperformance #unesurcent #drsimonesmindspace #drsimonesmindspace #podcast #lifestyle #femaleentrepreneur #counselling #consulting #globalcitizen
@drschwank
@unesurcent
@agichristine
@mixstudioch
In conversation with Cait Ferguson on the importance of our skin for our physical and mental well-being. Lifelong beauty nerd. Makeup Artist and Esthetician. She’s always been interested in the connection between science and nature within the beauty industry.
drschwankinsights #drsimonesmindspace #podcast #lifestyle #science #counselling #consulting #femaleentrepreneur #optimalperformance #skin #beauty#unesurcent
@drschwank @unesurcent @cait.ferguson1 @beautystories_modissa
Easy, lead with ease? Trust your internal motivation, be passionate in your work, and you’ll inspire others. Provide an environment of mutual trust, a place were failures are welcome and an opportunity to grow, learn, develop, and become more skilled.
An environment where we dare to try new things and get guidance from a mentor is crucial to remain creative and intellectually satisfied.
Give your team wings to fly, by providing them space and guidance, through trust, rather than micromanagement due to mistrust.
Use your own creativity in finding new ways to motivate and raise team spirit, especially during the current times, where teams have grown apart, lack a joint sense of purpose, and might strive for different goals. The corporate world looks very different now, then two years ago, yet the core principle of a successful group remains the same. We all go through developmental stages, as individuals, but also as groups. Reorganizing and restructuring group always results in a regression of the group’s developmental stage and productivity.
From group research we know, that the more mature a group, the higher their work effectivity and productivity will be. Reorganizing groups and adding and removing group members decreases productivity.
For curiosity purpose, here the stages of group development by Wheelan, 1994a:
Stage I Dependency and Inclusion
The first stage of group development is characterized by significant member dependency on the designated leader, concerns about safety, and inclusion issues. In this stage, members rely on the leader and powerful group members to provide direction. Team members may engage in what has been called “pseudo-work,” such as exchanging stories about outside activities or other topics that are not relevant to group goals.
Stage II Counterdependency and Fight
In the second stage of group development members disagree among themselves about group goals and procedures. Conflict is an inevitable part of this process. The group's task at Stage 2 is to develop a unified set of goals, values, and operational procedures, and this task inevitably generates some conflict. Conflict also is necessary for the establishment of trust and a climate in which members feel free to disagree with each other.
Stage III Trust / Structure
If the group manages to work through the inevitable conflicts of Stage 2, member trust, commitment to the group, and willingness to cooperate increase. Communication becomes more open and task-oriented. This third stage of group development, referred to as the trust and structure stage, is characterized by more mature negotiations about roles, organization, and procedures. It is also a time in which members work to solidify positive working relationships with each other
Stage IV Work / Productivity
As its name implies, the fourth stage of group development is a time of intense team productivity and effectiveness. Having resolved many of the issues of the previous stages, the group can focus most of its energy on goal achievement and task accomplishment
Final
Groups that have a distinct ending point experience a fifth stage. Impending termination may cause disruption and conflict in some groups. In other groups, separation issues are addressed, and members' appreciation of each other and the group experience may be expressed.
Reference: Wheelan, S. A. (1994a). Group processes: A developmental perspective. Boston: Allyn & Bacon.
Today, I’m in conversation with Alexandra Haas founder of Special Moments. This is the second episode in a series were we discuss the role of the body and our skin, as a place of sensuality and empowerment. Dive into a conversation on the power of feeling confident and beautiful in one’s body, no matter how it looks and whether it fits the beauty norms. To experience pleasure, we need to feel confident in who we are as women. It’s a women’s world.
www.specialmoments.ch
@drschwank
@unesurcent
@nomadissem fashion for empowered women
drschwankinsights #drsimonesmindspace #unesurcent #podcast #femalesexuality#body #lifestyle #femaleentrepreneur #consulting #counselling #mentoring #femaleempowerment #awomensworld #advocacy #mentalhealth #taboo
It’s a common comment I hear from many clients, patients, and friends.
What can we do to get out of this funk?
- Routines rock here!
- Stay physically active
- Engage in a challenge with friends
- Socialise in ways that aren’t impacted by whether restaurants, movies, gyms, etc are open
- Cook new recipes and share it with friends
- Plan a trip with friends, no need to decide on the destination. Yet, have it planned
- Allow for upsetting feeling to be there
- Practice self care and allow yourself to feel exactly the way you do!
drschwankinsights #drsimonesmindspace #podcast #lifestyle #femaleentrepreneur #counselling #consulting #routinesrock
@drschwank
@unesurcent
As a medical researcher, I’m used to apply for grants, nationally and internationally. Yet, when looking at the number of female principal investigators (PIs) and moreover the number of women receiving funding, it’s a tiny tiny number.
Why?
Many women don’t even dare to try and start applying. Lots of self-doubts, lack of role models, supportive colleagues, and supervisors to encourage them.
I love the competition with myself to apply for funding, by writing my best possible application. If I fail, I just try again over and over. That’s the way to success, never give up trying.
@unesurcent
@drschwank
podcast #womeninscience #funding #courage #drschwankinsights #drsimonesmindspace #unesurcent #newyork #hongkong #shanghai #stockholm #sweden #zurich #switzerland
Today, I’m in conversation with Alexandra Haas founder of Special Moments. This is the first episode in a series were we discuss the role of the body and our skin, as a place of sensuality.
Alex shared ways to get in touch with our body:
⁃Use your breath to be fully present
⁃Give or get a massage
⁃The power of a long hug
⁃Don’t hesitate to communicate your preferred way to be touched
⁃Treat your body like a temple
www.specialmoments.ch
@drschwank
@unesurcent
drschwankinsights #drsimonesmindspace #unesurcent #podcast #femalesexuality#body #lifestyle #femaleentrepreneur #consulting #counselling #mentoring #femaleempowerment #advocacy #mentalhealth #taboo
Exercising as part of the daily routine, has endless benefits for both body and mind.
To get started is challenging, what to do to get going?
- Put sports in your calendar
- Exercise with a friend
- Instead of drinks, meet for a cycling class
- Enroll in a group activity
- Stick to your exercise routine
- 10min everyday is better than 2h once a week
- Reward yourself with a treat
@unesurcent
@drschwank
#podcast #physicalactivity #sports #routines #drschwankinsights #drsimonesmindspace #unesurcent #newyork #hongkong #shanghai #stockholm #sweden #zurich #switzerland
One of the most common issues these children face are the consequences of their asynchronous development “many ages at once”.
Some young, extremely gifted children have difficulty forming friendships, because their play is much more complex than that of most children.
Generally, gifted toddlers, preschoolers, and children of all ages need more intellectual stimulation than other children do. This is often underestimated and not provided in schools.
Challenges of parents of extremely gifted children
Families of profoundly gifted children may grieve for some of the things they are missing – being able to freely share and compare a child’s accomplishments with other moms or dads at the playground; being able to provide their child with a “normal” school experience free from the distractions of seemingly endless meetings on how to adapt curriculum.
Options to meet a gifted child’s educational needs
- Early entrance to kindergarten or first grade
- Acceleration in one or more subject areas
- A mentor in an interest area
- Home enrichment or homeschooling; an individualized, self-paced educational program in one or more subjects
- Deep exploration of topics of individual interest
- Early admission to the gifted program (in most school systems, gifted programs don’t start until third grade)
- Cluster grouping with other gifted and highly gifted children in a regular classroom. Placement in a full-time, self-contained preschool or kindergarten for highly gifted children.
podcast #brilliant #children #intelligence #gifted #giftedandtalented #multilingual #drschwankinsights #drsimonesmindspace #unesurcent #newyork #hongkong #shanghai #stockholm #sweden #zurich #switzerland
In conversation with Dr. Renu Ann Joseph on female entrepreneurship, self-confidence, mentoring, and feeling comfortable to stand out.
Renu is an economist turned entrepreneur, who has focused her two decade long career on improving how organizations use data to enhance business value. Her insurtech venture, based out of the US and Switzerland
Dr. Renu’s Ventures
Luminant Analytics https://luminantanalytics.com/
Virtido Data Science Center https://virtido.com/en/data-science/
drschwankinsights #drsimonesmindspace #podcast #lifestyle #science #counselling #consulting #mentalhealth #femaleentrepreneur #optimalperformance #unesurcent
@unesurcent
@drschwank
@_nena79
An uplifting conversation with Mia Ljungberg Nevado. She started her movement LookUp in the New York Hamptons and moved to Stockholm a year ago. That’s where we met and connected. Mia’s creating spaces for people to experience how it’s to be off screens, to look up and be fully present. Through inspiration she’s moving people emotionally to LookUp.
Mia’s reading list:
- Goodbye phone, hello world by Paul Greenberg
- Screen brain by Anders Hansen
@lookupmovement2020
@drschwank
@unesurcent
lookup #screentime #offscreen #fullypresent #drsimonesmindspace #drschwankinsights #podcast #femaleentrepreneur
unesurcent
5 minutes is all you need. Increase your performance by dedicating 5 minutes to exercise everyday.
Be part of this unique journey. Breaking norms and habits can be so refreshing!!
femaleresearcher #professor #publichealth #5minexercise #performance #drsimonesmindspace #drschwankinsights #podcast #itsawomensworld #femaleentrepreneur #unesurcent
@drschwank
@unesurcent
How can we boost our confidence?
Genuine female empowerment is when we feel entitled to say yes to ourselves.
Entitled to set boundaries for our personal well-being.
There’s nothing more sexy and seductive than a woman that knows what she wants, self-confident and able to play with all her feminine style energy.
It’s the perfect combination of body and soul.
The skin is the boundary to the outside world. It sets boundaries between the self and the other. Our skin reflects our mental state, our face the most important feature of our body. Any child recognizes the human face, as one of the fist aspects in life.
The face a reflection of our sense of self. Treating it with care, respect, and genuine interest for its incredible ability to make us feel empowered and confident every day, is a skill and power we have within ourselves. That’s where a solid foundation of skincare and makeup comes in.
@drschwank
@unesurcent
Today's episode is a conversation with my mentor and female professor in public health at Fudan University and Karolinska Institute, Prof. Xu Biao. She shared her insights in the development of women in China, the impact of the one child policy on gender equality, as well as her strong believe that women and men are intellectually equal. Prof. Xu Biao said: “Women being more attractive, when intellectually free.” She also emphasized that women should feel confident dressing feminine, no need to act like men. We’re unique for how we are as women, with all the facettes of it.
shanghai #china #femaleresearcher #professor #publichealth #onechildpolicy #genderequality #drsimonesmindspace #drschwankinsights #podcast #itsawomensworld #femaleentrepreneur #unesurcent
@drschwank
@unesurcent
Dr. Fritz and Dr. Simone live from New York. The two psychologists discuss their experience of going through IVF personally, doing research on the topic, and working with patients on that journey. Get insights and coping strategies for everyone involved
podcast #research #performance #ivf #reproductivehealth #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #mentalhealth #anxiety #depression #zurich #switzerland #newyork #stockholm #shanghai #unesurcent #awomensworld
@drschwank
@unesurcent
@drfritzg
How many people don’t we know, if we haven’t experienced the feeling ourselves, who share symptoms of burn out? It’s a place of complete exhaustion, a feeling of being overwhelmed by the most simple task at hand. Burn out is experienced both mentally and physically. Often it’s a depressed feeling, a lack of energy, lethargy, accompanied with very low self-esteem, caused by exhausted self-destructive thoughts.
How do we navigate through and out of a burnout?
Causes of burn out can be many. Seeking help before it’s too late won’t hurt. It’s highly recommended to talk to a professional, if you experience feelings of burnout.
Finding time for oneself is often an issue, lack of it in many cases leads to exhaustion.
Difficulties in setting boundaries another.
Conflicts and tension at home or in a work environment can trigger a person to the edge.
How to prevent:
- Say no before it’s too late.
- Set boundaries for yourself and others.
- Stay physically and socially active.
- Be mindful of your sleep rhythm.
- Take one step at a time.
- Seek professional help.
drschwankinsights #drsimonesmindspace #unesurcent #podcast #burnout #mentalhealth #taboo #corporate #lifestyle #femaleentrepreneur #consulting #counselling #mentoring #femaleempowerment #advocacy
@unesurcent
@drschwank
Over the years, I felt hmm should I really show my female side at work, in public? Nja, not so much! I never liked the idea to be reduced just to the clothes I’ve been wearing, the look. I’ve focussed on the competitive side, the hardworking, dedicated part in me and had that to become the center of my being. My love for the beauty of things, fashion, jewellery, my softer, more vulnerable part was put aside.
This year, I’ve launched UNE SUR CENT, my own company emphasizing female empowerment, intellectual freedom, and the opportunity to choose to maintain a career. All women can and are entitled to have it all. Be feminine and make an impact on the global scene. Combining our passion for intellectual freedom with feminine details, jewellery, and clothes. Highlight the female power.
This weeks conversation with the Prada Stockholm and London female leaders emphasized my vision and goal with UNE SUR CENT. Proud to make an impact and initiate change. It’s a women’s world.
drschwankinsights #drsimonesmindspace #unesurcent #podcast #femaleentitlement #femaleentrepreneur #consulting #counselling #mentoring #femaleempowerment #advocacy #corporate #lifestyle
@prada
@unesurcent
@drschwank
Working with school placement assessments since over 10 years provided me soo much joy. The families I’ve encountered over the years shared my initial self-trial. The tests knew me better than I knew myself! Parents over the years shared their assessment experience, telling me that they’ve recognised their child to 99% in the reports provided by me. It’s such a wonderful endeavour to be able to share a child’s strength with the parents and give an objective interpretation of feelings and thoughts parents and children themselves had for a long time. It’s simply magic, a real endorphin booster. Completing an assessment isn’t only beneficial for young children and adolescents, it’s a great opportunity for adults figuring out their next career step or personal life trajectory. It’s a reassuring process, often stirring up new ideas, encouraging one to step out of one’s comfort zone, on to new adventures.
From research we know, that personality is rather stable over life, yet with commitment and dedication, we can change our personality traits, which we favour less about ourselves. I. e. someone with low levels of dutifulness and self-discipline, can improve their level of the former, by continuously working on these areas. The more we know about who we are, the better we can improve our selves and excel our performance. Our personality has a greater impact on our academic and career success than our IQ, since motivation, dutifulness, and achievement striving are essential to get ahead in life. People with GRIT, the latest definition of consciousness will be successful either way. The inner flame of motivation, the intrinsic motivation, is the driving force to success.
drschwankinsights #drsimonesmindspace #unesurcent #podcast #success #personalitytest #career #school #performance #grit
#zurich #femaleentrepreneur #consulting #femaleempowerment
@drschwank
@unesurcent
The Chinese child policy and its aftermath. Research insights from the one, to the two, to the three child policy.
Living in Shanghai during the one child policy and initiating my research in Shanghai 2015, right at the shift to the two child policy, I’ve always been fascinated by the impact of the policy on women’s lives. From an individual, family setting, societal, and national perspective. A public health, women’s health, psychological, and economical perspective.
As long as education is immensely competitive, expensive, and women’s career prospects not improved after more than one child, the situation of the number of children per family won’t change. China’s number of children per family continued to drop, after an initial small rise, following the implementation of the two child policy. Disregarding the governments relaxation of the child policy, allowing families to have three children. Without government massive incentives, families won’t consider multiple children. If China’s families won’t have more children, the age gap will increase and the growth of the economy is in severe danger. Having a massively increasing aging population, a very low retirement age, and a whole generation of single children, the pressure on the current families in reproductive age is immense. China is facing a challenge many middle income countries are encountering, however with a higher pace, as a consequence of the one child policy. It remains a big question mark how China will counter this major threat to its economic growth.
drschwankinsights #drsimonesmindspace #unesurcent #podcast #mentalhealth #chinachildpolicy #shanghai #china #zurich #femaleentrepreneur #consulting #counselling #mentoring #femaleempowerment #advocacy
@drschwank
@unesurcent
Now even more than ever, it’s important to set up your out-of-office notification. And yes, do so prior to taking off for vacation.
The pandemic had both down and upsides in the corporate world. Especially, the topic of work-life balance has been challenged. The work environment moved into people’s homes, the division of work and private life fused. People’s mental load increased, due to a lack of boundaries between the two lives: work and private life. People increased their working hours and productivity has been rising, counterintuitively to what companies were afraid to happen. The dip in productivity didn’t occur, but employees more and more describe a fatigue of digital work, home office, lack of physical connection with colleagues, and a sense of being on 24/7. No proper physical distinction of spaces: work vs. home.
Steps to take:
- Set boundaries
- Don’t forget your out-of-office notification
- Divide your home to clear work vs. living space
- Read emails during specifically set times and not before going to bed
- Return to the office gradually
@drschwank
@unesurcent
Fashion is art in a self-expressed way. Women around the world dress differently to express their heritage, sense of community, and unique selves. Wearing clothes is a statement of strength and power, when chosen wisely and in line with the own persona. Investing in high quality pieces that last many seasons is both a pleasure to wear and a great contribution to the environment.
Dress for success
Dress in outfits
Create your personal uniforms
Less is more
Invest in statement pieces
Play with accessories
Skip trends, focus on your personal preferences
drschwankinsights #drsimonesmindspace #unesurcent #podcast #fashion #success #sustainability
#zurich #femaleentrepreneur #consulting #femaleempowerment
@drschwank
@unesurcent
@modincommunication
@phiatelier
Today’s podcast is life from LA. Dr. Schwank and Charlotte, an American student she counseled a few years back during her study abroad in Sweden, delve into essential self-improvement and self-care strategies. Together they cover themes such as prioritizing “me” time whilst balancing family and/or couple time, co-dependence, the cyclical relationship between healthy functioning and a healthy environment, and why we should all be our own priorities.
Charlotte speaks from her own experience regarding the analogy of “putting your own oxygen mask on first” and how while this may instinctively sound selfish, focussing solely on the wellbeing and goals of oneself can be incredibly rejuvenating and inspiring for others as well. Through setting boundaries and self-affection, you can become a role model for employees, friends, and even your partner and children! Charlotte also shares practical tips for how she was able to heal and come into her own once again, regaining control of her life-narrative after enduring relationship hardships and self-doubt.
podcast #counseling #selfempowerment #selfesteem #selfefficacy #creativity #emergingadulthood #studyabroad #covid19 #mentalhealth #depression #anxiety #drschwankinsights #drsimonesmindspace #unesurcent #stockholm #sweden #losangeles #zurich #switzerland #awomemsworld
@drschwank
@unesurcent
Today’s podcast uncovers the «myths», prejudice around computer games and aggressive behavior. Research shows no causal connection between violence in media and violence in society.
Marc shared an interesting statistic based on thousands of pupils he has encountered in workshops over the years: FIFA, the soccer game, triggers most frustration and therefore anger among players. Surprised? Yes, but just think about fans of football teams around the world. The emotional attachment, the identification with «their» team is incomparable. The same thing goes for FIFA and only more so because the gamer cannot project failure. He is the player on the football field.
Take home for all listeners, especially parents: «Relax. Computer games will not turn your kids into gun-toting psychopaths. The influence of media compared to real-life role models is marginal».
podcast #computergames #videogames #interactiveentertainment #aggression #frustration #players #creativity #adolescents #selfefficacy #skills #careerbooster #covid19 #mentalhealth #depression #anxiety #drschwankinsights #drsimonesmindspace #unesurcent #zurich #switzerland
@drschwank
The Chinese child policy and its aftermath. Research insights from the one, to the two, to the three child policy.
Living in Shanghai during the one child policy and initiating my research in Shanghai 2015, right at the shift to the two child policy, I’ve always been fascinated by the impact of the policy on women’s lives. From an individual, family setting, societal, and national perspective. A public health, women’s health, psychological, and economical perspective.
drschwankinsights #drsimonesmindspace #unesurcent #podcast #narcissisticpersonality #mentalhealth #chinachildpolicy #shanghai #femaleentrepreneur #consulting #counselling #mentoring #femaleempowerment #advocacy
@drschwank
@unesurcent
This episode is a travel journey through the different stops around the world, conducting research and working as a consulting psychologist in Shanghai, New York, Stockholm, and Zurich.
@drschwank
@unesurcent
Many women I’ve encountered through the years in my practice in Shanghai, New York, Stockholm, and Zürich share similar challenges with their narcissistic partners. I’ve decided to discuss this very peculiar personality disorder in a podcast, especially since I’m part of a Columbia University program focussing on an evidence-based approach in treating people with narcissistic personality disorders (NPD).
Steps to take:
- Talk and disclose to a friend, don’t protect the narcissistic person.
- Be open and share what’s happening behind the scenes.
- What you need is a support network around you.
- Reassurance and appreciation for you as a person.
- Have the freedom to move on.
drschwankinsights #drsimonesmindspace #unesurcent #podcast #narcissisticpersonality #mentalhealth #practicetopodcast #corporate #lifestyle #femaleentrepreneur #consulting #counselling #mentoring #femaleempowerment #advocacy
@drschwank
@unesurcent
We oft struggle to find time for ourselves. Time to do things according to our time table, our wishes, our needs. It’s essential for our own and our surrounding that we can breath, because only if we function well, our surrounding functions well too: “take the oxygen mask self before helping others”.
How to get started:
- Early mornings are for you.
- Exercise, as a priority!
- Put the date with yourself into your calendar (no excuse to say no to yourself anymore!)
- Treat yourself to a lunch by yourself, a massage, get a manicure, anything you like (guess what? I work while doing these things too. You can get in a massage while sitting in a meeting, writing emails, etc. if you can’t find any other time, that’s better than nothing).
- Be creative in shuffling out time for yourself.
drschwankinsights #drsimonesmindspace #unesurcent #podcast #couplestime #familytime #metime #mentalhealth #practicetopodcast #corporate #lifestyle #femaleentrepreneur #consulting #counselling #mentoring #femaleempowerment #advocacy
@drschwank
@unesurcent
Skills and Games
In today’s episode I’m discussing how life skills can be learned by playing computer games, together with my uncle and game expert Marc Bodmer, who has been working in the field of interactive media for more than 25 years.
Marc talked about the seven survival skills, according to Harvard Professor Tony Wagner, that are trained by playing computer games. Yet, the challenge of the transfer to professional life and school remains. These seven survival skills are the following:
-
Criticial Thinking & Problem-Solving
-
Collaboration Across Networks & Leading by Influence
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Agility & Adaptability
-
Initiative & Entrepreneurialism
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Effective Oral & Written Communication
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Accessing & Analysing Information
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Curiosity & Imagination
This is the fourth episode of a series focusing on video games and the interdependence of interactive entertainment and players of all age groups.
podcast #screentime #computergames #videogames #interactiveentertainment #players #cruisosity #adolescents #selfefficacy #harvard #research #mentalhealth #depression #anxiety #drschwankinsights #drsimonesmindspace #unesurcent #zurich #switzerland
@drschwank
Today’s podcast with Emmanuelle Italian and French blood, she’s an upper school teacher at a Swiss international school. Together, we’ve talked about the importance of empathy in a globalised world.
Epathy is an essential skill to build positive relationships. Exploring and developing this amongst young people gives us hope for a future full of connections and kindess.
drschwankinsights #drsimonesmindspace #unesurcent #podcast #emergingadults #youth #globalmentalhealth #psychology #intermationalschool #empathy
“Female independence starts with intellectual and sexual freedom”. @unesurcent
To be fully empowered as a woman, we need to find access to our female sexuality. The desire, passion, seduction, and surrender to our unique self.
Today, I’m in conversation with Alexandra Haas founder of Special Moments. We discuss the role of the female in desire, pleasure, seduction, power, and sexual freedom.
Alex shares how to get started:
⁃Don’t hesitate to communicate your sexual preferences.
⁃Focus on your own desires and own them.
⁃Treat yourself with respect and expect it from others.
⁃Explore the world of sexuality and dare to share your experience.
⁃It’s rewarding to provide sexual pleasure to your partner
www.specialmoments.ch
www.sexologicalbodywork.ch
drschwankinsights #drsimonesmindspace #unesurcent #podcast #femalesexuality#lifestyle #femaleentrepreneur #consulting #counselling #mentoring #femaleempowerment #advocacy #mentalhealth #taboo
Our skin is the biggest organ, our face is said to be the mirror of our soul. Yet, many times when we’re to busy doing other things, we forget to take proper care of it.
We are all entitled to shine, let the glow sparkle.
podcast #drsimonesmindspace #drschwankinsights #psychology #beauty #womenstalks #yoga #lifestyle #womenentrepreneur #womenempowerwomen #networking #unesurcent #stockholm#sweden #zurich #switzerland #shanghai #newyork #hongkong
@drschwank
@unesurcent
Live conversation with Vogue fashion photographer Emily Malan from LA. Discussing the launch of UNE SUR CENT. Driving change by connecting, inspiring, and empowering women. An international community of women brought together to encourage one another to stay true to their intellectual freedom. Women from different cultural backgrounds, united, helping each other to take the lead. A pillar of support, in a society still waiting to be surprised by incredible female power.
podcast #femalerolemodels #womenempowerwomen #womenentrepreneurship #drschwankinsights #drsimonesmindspace #unesurcent #itsawomensworld #vogue
zurich #switzerland #la #newyork #shanghai #hongkong #stockholm
@unesurcent
@drschwank
In today’s episode I’m discussing the way to choose the right computer game with my uncle and game expert Marc Bodmer, who has been working in the field of interactive media for more than 25 years. Marc talked about the myth of computer games and violence. Recent research, Marc shared showed no relationship between violent computer games and violence offline. He emphasized, how important it is to follow age guidelines, and content appropriate to the preference of the player. He’s not a fan of the free-2-play-model and suggests that families should look at subscription models like Apple’s Arcade or Google’s Play Pass. And: It’s valuable to play with your child and for children to play with patience together with their parents.
This is the second episode of a series focusing on video games and the interdependence of interactive entertainment and players of all age groups.
Links to resources:
Metacritic.com
Ign.com
Polygon.com
Kotaku.com
podcast #screentime #computergames #videogames #interactiveentertainment #players #creativity #adolescents #selfefficacy #covid19 #mentalhealth #depression #anxiety #drschwankinsights #drsimonesmindspace #unesurcent #zurich #switzerland
@drschwank
As Swiss woman conducting international research in medical science, I’ve always wished for more Swiss female role models. Since they’re rare, I decided to do all in my power to make a change. Acting as a role model for the generation of young female researchers to come. Being a member of women in global health, I’m supporting women globally. I’ve recently launched my own company UNE SUR CENT to empower women in all professions to get ahead, connected, and inspire each other. It’s a women’s world.
podcast #research #psychology #medicine #womeninglobalhealth #international #femalerolemodels #womenempowerwomen #womenentrepreneurship #drschwankinsights #drsimonesmindspace #unesurcent #zurich #switzerland #newyork #shanghai #hongkong #stockholm
In today’s episode I’m discussing the impact of screen time with my uncle and game expert Marc Bodmer, who has been working in the field of interactive media for more than 25 years.
The insights show what kind of implications screen time can have. We discuss ideas about how to communicate, negotiate screen time with your children, your partner, and even yourself. Marc says: “The goal is to have a balanced day.”
This is the first episode of a series focusing on video games and the interdependence of interactive entertainment and players of all age groups.
podcast #screentime #computergames #videogames #interactiveentertainment #players #creativity #adolescents #selfefficacy #covid19 #mentalhealth #depression #anxiety #drschwankinsights #drsimonesmindspace #unesurcent #zurich #switzerland
@drschwank
Dr. Fritz interviewed by Dr. Simone live from New York. The two psychologists discussed their experience of decision-making, cost-benefit analysis in their own lives and their clinical work with patients from around the world.
podcast #research #performance #optimalperformance #intercultural #leadership #coaching #corporate #success #passion #communication #safespace #covid19
womenentrepreneurship #drschwankinsights #drsimonesmindspace #unesurcent #psychology #zurich #switzerland #newyork
@drschwank
@drfritzg
Many couples living in longterm relationship romantic end up living in a roommate like setting.
It’s so easy to happen, that we go about our daily business; work, family obligations, hobbies, friends, but forget or are too exhausted to focus on our partners. They’re there anyway, they’re still leaving the dishes in the dishwasher, which annoys us ever since we’ve met them…etc.
The lack of dedicated attention only on our partner, is what leads the lack of passion and room for seduction.
Take out time for each other EVERY WEEK, add it to your calendar, even if it’s only 5min a day.
podcast #femaleentrepreneur
internationalcouple #genderequality #multilingual #couplestime #seduction
drschwankinsights #drsimonesmindspace #unesurcent
shanghai #stockholm #sweden #zurich #switzerland
@drschwank
International Couple’s Life: Job Sharing
Living as an international couple comes with a lot of excitement, diversity, novel encounters, cultural heritage from more than one country, family roles, food traditions, and multiple languages. In our family, it's my husband who cooks every day, he's in charge of the majority of our domestic work. To me as a Swiss woman, this is incredibly empowering. A dynamic that's in contrast to the mainstream.
podcast #internationalcouple #genderequality #multilingual #drschwankinsights #drsimonesmindspace #shanghai #stockholm
sweden #zurich #switzerland
@drschwank
GRIT
Perseverance of effort combined with passion for long-term goals have always been my default mode to go. My PhD motto was: there’s no mountain high enough. No matter what I do in life, perseverance has been a powerful motivation to achieve my visions. The intrinsic motivation that comes with perseverance and focussing on the internal competition to achieve goals is what drives me everyday. This perseverance of effort promotes the overcoming of obstacles or challenges that lie on the path to accomplishment and serves as a driving force in achievement realization. Personally, this has always been 100% me, it’s not for everyone, I’m well aware of it, but being perseverant and achieve goals can be a good role model for others.
podcast #womenentrepreneurship #genderequality #grit #perseverance #motivation #achievement #womeninglobalhealth #drschwankinsights #drsimonesmindspace #stockholm
sweden #zurich #switzerland
@drschwank
In the 1920ies and 30ies my great grandmothers have been involved in the women’s rights movement in Switzerland. One of them moved to Malaysia to start ten mines with her later to be husband, the other one was a French pianist and multilingual. My step-great grandma, the first women to ride as a jockey around the spring parade in Zurich (Sechseläuten).
Grandma wanted to become an airplane ingenieur and in her free time built airplane models. Grandma flew around the world with her parents, partially grew up in Malaysia and Australia.
My mother decided to move to Australia on her own, to work as a nurse and later travelled the Middle East all by herself: Afghanistan, Syria, United Emirates, before returning to Switzerland.
The heritage of these inspiring, independent women of their time gave me the courage to move forward with my own project. Developing my own company to inspire and support women, feels like following in their early footsteps of female empowerment in Switzerland.
A country where even I was born before all women had their right to vote. This year is the 50-year and 30-year anniversary of the Swiss women’s right to vote.
A time to set the spotlight on the glass ceiling effect, the salary inequality, the lack of female role models, and the ongoing discrimination of women to persuade their intellectual freedom.
podcast #womenentrepreneurship #genderequality #womensrights #womensrightstovote #intellectualfreedom #grandma #bonnemaman #womeninglobalhealth #drschwankinsights #drsimonesmindspace #advocay #snnabelle # glassceilingeffect #zurich #switzerland
@drschwank
In today’s episode I’ve discussed the impact of computer games in today’s society with my uncle and game expert Marc Bodmer, who has being working the field of interactive media for more than 25 years. The insights show what kind of implications computer games can have for us, particularly the aspect of control and self-efficacy they provide. Computer games, an area where young people during the pandemic can interact and meet other adolescents, be creative, and regain a sense of competence and mastery.
With this introduction we kick-off a series of episodes focusing on video games and the interdependence of interactive entertainment and players.
podcast #computergames #videogames #interactiveentertainment #players #creativity #adolescents #selfefficacy #covid19 #mentalhealth #depression #anxiety #drschwankinsights #drsimonesmindspace #zurich #switzerland
Today’s podcast is a presentation of my research for the annual event of the Swedish WGH community. Raising awareness of gender equality and female empowerment around the world. I’m discussing the impact of the global COVID19 pandemic on perinatal health, my interview study with Swedish pregnant women in 2020, and my RCT Intervention study.
podcast #interview #globalmentalhealth #research #perinatalmentalhealth #reproductivehealth #genderequality #covid19 #womenentrepreneurship
womeninglobalhealth #drschwankinsights #drsimonesmindspace #karolinskainstitutet #psychology #advocay #stockholm
sweden #zurich #switzerland
@drschwank
@karolinskainstitutet
@wghsweden
In today’s podcast I’ve talked to my colleague Michael Wells Assistant Professor in Women’s and Children’s Health at Karolinska Institute. He’s a public health researcher focussing on the important role of fathers in the upbringing of children and a more gender equal society.
podcast #interview #globalmentalhealth #research #fathers #reproductivehealth #genderequality #covid19 #womenentrepreneurship
womeninglobalhealth #drschwankinsights #drsimonesmindspace #karolinskainstitutet #psychology #advocay #stockholm
sweden #zurich #switzerland
@drschwank
@karolinskainstitutet
@mammatillmamma
Long-distance running as a method of both emotional and physical escape from challenging situations. Since many many years, the best way for me to hold a mental and physical equilibrium is long-distance running by myself. The loneliness while running calms both mind and body. Loneliness in this situation isn’t negatively connotated, but rather a source of inspiration. Running brings new energy, fresh air, helps against depression, anxiety, winter darkness, and the best way to get rid of Jetlag.
Running in the morning, during daylight has a positive impact on circadian rhythm, improves sleep quality, and is a protective factor against mood disorders such as depression.
To me, the research on circadian rhythm was a welcoming confirmation of what I had felt for many years, that running during daylight helped against seasonal affective disorder, particularly in Scandinavia where the sun hours are very sparse in winter. What I’ve also noticed in Scandinavia was the circadian rhythm of mine is calibrated to the day-night rhythm of Switzerland. It is very confusing for my system to be in Sweden in both winter and summer, as my system isn’t accommodated to the darkness nor the bright midnight sun days in summer.
Running can help to balance the circadian rhythm, since it impacts the sleep quality positively. Go out for a run, no matter how the weather is, it’s always a good choice. At first it needs discipline, then it’s freedom. A freedom to be one with your body and mind, to let your thoughts free flowing. The best ideas always come to me, when I’m out running.
Tie your shoes and get out, no matter how the weather is, even if it’s just a short run around the block. Regularity is key: get out everyday, even if it’s just for 10min. Routines rock!
podcast #globalmentalhealth #quarantine #isolation #research #seasonalaffectivedisorder #depression #loneliness #running #research #benefits #genderequality #covid19 #womenentrepreneurship
womeninglobalhealth #drschwankinsights #drsimonesmindspace #psychology #advocay #zurich #switzerland #stockholm #sweden #newyork #shanghai #monoclecafe
Today’s podcast is live streamed from LA, an interview with creative entrepreneur Emily Malan.
We discuss how to encourage each other as female entrepreneurs to achieve envisioned goals.
We’ve discussed how to develop an international network for female entrepreneurs and leaders to collaborate and empower one another across boarders.
Coming together to create a network for female entrepreneurs has been an exciting project, Emily and initiated during 2020. A creative project and highlights for 2021.
podcast #womenentrepreneurship #genderequality #covid19 #inspiration #creativity
womeninglobalhealth #drschwankinsights #drsimonesmindspace #psychology #advocay #zurich #switzerland #stockholm #sweden #la #newyork #friendship #monoclecafe
Meeting someone from a different part of the world is fascinating and brings so much mystery. This podcast is about two people from east and west meeting, their journey and life together.
podcast #globalmentalhealth #couple #internationalcouple #covid19 #happyrelationship #womenentrepreneurship #internatioalcouple #womeninglobalhealth #drschwankinsights #psychology #adovcay #shanghai #stockholm #zurich #switzerland #performancekreis2
@drschwank
Dr. Fritz interviewed Dr. Simone in his practice at Time Square New York. The two psychologists discussed their clinical work and research during Simone’s conference visit back in New York.
podcast #research #performance #optimalperformance #intercultural #leadership #coaching #corporate #success #passion #communication #safespace
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland #newyork
@drschwank
@drfritzg
How do we take decisions on a daily basis? Are they as rational, as we like to see ourselves deciding over things? No, we’re not, but that’s usually not a problem. Taking all possible decision-making factors into account for every decision we take - and we take many everyday - would be super exhausting. We therefore developed short cuts for decision-making, which we all know as stereotypes, learned generalizations or heuristics.
podcast #research #performance #judgement #decisionmaking #heuristics #systemone #systemtwo #intercultural #leadership #coaching #corporate #success #passion #communication
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland
@drschwank
Start up coaching
Standing on your own feet and carry all the responsibility is courageous, challenging, and at times lonely. The rollercoaster is up and going for most of us, starting one’s own project is filled with positive energy, ideas, followed by self-doubts, alternated by highs and lots of motivation. These ups and downs are completely normal. Sharing one’s experiences in a safe environment with a coach can be very fruitful for personal growth and the company’s development. Starting one’s own project involves a lot of risk taking and sharing the anxiety around it with a coach can reduce the stress and make it possible to focus on creative and innovative parts of one’s company.
podcast #research #performance #startup #businessplan #leadership #coaching #corporate #passion #routines #success #interculturalcommunication #communication #culture
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland
@drschwank
Leadership involves courage, risk taking, trust, patience, and thought through decision-making. To be a successful leader, it’s crucial to delegate and let your employees work independently. Micro management is suffocating and destroys creativity, motivation, and innovation of employees. Take a break in your leadership and give your employees space. It takes courage, is however crucial for the most effective leadership and long term health of your staff. Be hands off, the best preventative measure against burnouts of employees, especially now, during this time of the year, an unprecedented year that required more from each and everyone of us.
Take a break and why it matters! Boredom rocks!
Great ideas don’t evolve if people are overloaded with work. Show appreciation for your employees by giving them time off, time to be creative without expectations. You’ll be rewarded. Boredom rocks! Boredom bring creativity, because your employees aren’t overwhelmed with external stimuli, they’re ready to think creatively, when stimuli can come from within, intrinsic motivation of your employees.
podcast #research #performance #businessplan #leadership #haveabreak #coaching #corporate #success #passion #communication #trust #micromanagement
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland
@drschwank
My research assessing group development has shown differences in productivity based on the culture. Flatter hierarchies such as in Sweden, with consensus driven decision-making were less productive, comparing to a relatively flat, yet hierarchical structure in Swiss groups, where consensus is weighing high, but at the same time, decisions are being made by leaders. It’s all about the mix, to provide group members space to share their ideas, yet also help them take decisions, to avoid a scenario of diffusion of responsibility.
Group leaders checklist!
- Identify different roles in your group
- Assess stage of group development
- Provide space for independent development, no micro management!!
- Establish group values, norms, expectations, trust, and goals.
- Team events to keep the sense of unity up.
podcast #research #performance #groupdevelopment #groups #intercultural #leadership #coaching #corporate #success #passion #communication
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland
@drschwank
Today, I’m taking to Emmanuelle, French Italian upper school teacher and trained emotional intelligence educator. She’s sharing how little things make a big difference in our lives. The recipe for a happier school environment is: emotional intelligence, embracing diversity, and mutual respect.
podcast #research #emotinalintelligence #school #coaching #wellbeing #happiness #respect #stopbullying #covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland
@drschwank
Living a life that isn’t mainstream is very exciting and provides plenty of new insights to different cultures, traditions, values, languages, food, and lifestyle. It is primarily an advantage, I personally find. But of course it comes with challenges and issues in communication, expectations, and more misunderstandings then couples with the same cultural background would encounter. Racism and micro aggressions are unfortunately also part of a mixed race couple.
The importance of mutual understanding becomes more prevalent, a positive side effect of a mixed race couple.
The awareness of differences facilitates communication and reduced the level of unmet expectations.
Diversity and it’s consequences of encountered racism and micro aggression are topics mixed race couples are challenged with. It’s important to talk with each other about it and learn to understand and decompress the experiences.
We can all support each other to make a change. Together we strive!
podcast #research #mixedracecouple #missunderstanding #conflict #racism #microagression #relationship #mentalhealth
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #coaching #psychology #zurich #switzerland
@drschwank
Understanding and integrating different cultures is challenging and far to often misunderstandings lead to lower productivity in business groups. Where we already face challenge with group work within the same culture, intercultural groups face additional layers of complexity.
Prof. Bennet designed the Developmental Model of Intercultural Sensitivity. People go through different stages and experiences, when engaged with cultural differences. They move from ethnocentrism to ethnorelativism. From denial, to defense, minimization, acceptance, adaptation, to integration of cultural differences. The further to the ethnorelativistic side of the continuum one gets, the more eloquent intercultural communication skills one develops.
The different stages of development describe the perception of cultural difference one experiences.
Intercultural consciousness needs to be established among employees, in order to successfully interact in global teams.
podcast #research #performance #leadership #coaching #corporate #success #passion #routines #success #interculturalcommunication #communication #culture
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland
@drschwank
Routines are key to a successful, healthy life. Especially, during a year with so many disruptions of our daily lives.
If you aim to change your daily habits, do small adjustments. Focus on small daily routines rather than major changes. Rather do a 5min exercise everyday, than once a week for an hour, continuity is crucial.
A) Start with a daily 5min exercise plan that you’ll be able to power though.
B) Short 5min everyday exercises build self-confidence, as you’ll actually able to achieve the set goal.
C) Achieving your set goals make you feel better.
D) Well-being positively impacts your mental and physical health, and boosts your immune system.
podcast #research #performance #leadership #coaching #corporate #success #passion #routines #success #exercise #mentalhealth #sport
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland
@drschwank
We all strive for optimal performance, to find the ideal balance of work and passion for life. But how can we achieve our goal for optimal performance?
First step: identify the barriers that keep us from living the most optimal life. Barries can be mental, relational, environmental, physical.
Second step: initiate a process of removing these barriers that hinder you from success. This is a challenging journey, with backlashes, disappointments, failing to succeed, repeating mistakes over and over again, but essential to move ahead and eventually succeed.
Third step: visualize your success and follow your passion. Visualization and imagination can increase your chances for success.
Fourth step: highlight your abilities, develop and strengthen your skills and apply peak-performance training to aline mind and body for optimal performance.
Emphasize on the importance to remain a passionate leader in a very competitive global environment.
podcast #research #performance #leadership #coaching #corporate #success #passion #success
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland
@drschwank
“Seriously 2020 WTF” I read the other day and yea, it’s pretty accurate. Even if I consider myself incredibly lucky to have been able to celebrate our wedding with International guests from around the world in January 2020 in the Swiss alps.
A new year is approaching and time to reflect over 2020. As a scientist, the vaccine brings hope, admiration, and fascination for colleagues in the labs.
If I’d take the vaccine, YESSSS, I wish I’d be first in line.
podcast #research #covid19 #vaccine #seriously2020WTF #newyearnewhope #publichealth #mentalhealth #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland #stockholm #sweden #pfizer #biontec #moderna #astracenica #karolinskainstitutet
@drschwank
@karolinskainstitutet
Around the world people are glued to their screens, for work, hobbies, social life, staying connected with family and friends. A “scrinification” of our lives occurred. These unlimited hours we spend in front of screens are exhausting and neither our brain nor body are made for it. Humans are meant to interact face to face and move around.
How to detox your screen day?
- Start your day with physical activity, if possible outdoors. Don’t jump out of bed and straight turn on your computer.
- Set an alarm on your phone to take breaks, “fika” what it’s called in Scandinavia. Be an example for your colleagues at work and show them that breaks increase productivity.
- Spend your lunch break and dinner OFF the screen. As you’ve used to walk to get lunch, keep that welcomed break at take a walk.
- Plan an OFF screen physical activity or ON screen class where you’re primarily listening.
- Alternate your position, work standing, then sitting, then standing again.
podcast #research #screenoverdose #scrinification #screentime #mentalhealth #remote #coaching #corporate #performance #physicalactivity #covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland
Motivation is a term used in such a lot of ways, that it has become less relevant to its original definition. We can differentiate intrinsic and extrinsic motivation. The two are defined by their drive and goal being internal or external values to achieve.
So what is intrinsic motivation? Intrinsic motivation is an inner drive and satisfaction with the act we’re doing. We’re one with our activity, we’re in a state of flow. When in a state of flow, we forget about what’s happening around us. We’re absorbed by the task. Intrinsic motivation is a very productive and creative state.
How about extrinsic motivation? External factors such as status, rewards, compliments, but also punishment drive people to act in alliance with extrinsic motivation. It isn’t creative, it’s prone to disappointment, anger, sadness, if one can’t achieve the aspired external goal.
In order to achieve our full potential, it’s crucial to find a profession, but also teach students in school, universities to emphasis on intrinsic motivation. The more people follow their passionate, the better their mental and physical well-being.
As parents, focus on supporting your child’s passion, rather than emphasizing on good grades, or status in school.
podcast #research #motivation #flow #intrinsicmotivation #extrinsicmotivation #coaching #corporate #performance
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland
@drschwank
Stress
Stress affects us all. You may notice symptoms of stress during busy times at work, when managing your finances, taking care of children, or when coping with challenging relationships. Stress is common and everywhere. A little stress is OK - some stress is actually healthy - too much stress however impacts your body both mentally and physically.
The first step to controlling stress is to know the symptoms of stress. But recognizing stress symptoms may be harder than you think. Most of us are so used to being stressed, we often don't know we are stressed until we are at the breaking point.
What Are the Symptoms of Stress?
Physical symptoms: Headaches, upset stomach, insomnia
Cognitive symptoms: Constant worrying, thought racing
Emotional symptoms: Becoming easily agitated, frustrated, and moody
Behavioral symptoms: Procrastinating and avoiding responsibilities
What Are the Consequences of Long-Term Stress?
- Mental health problems, depression, anxiety, and personality disorders
- Cardiovascular disease, heart disease, high blood pressure, abnormal heart rhythms, heart attacks, and stroke
- Obesity and eating disorders
- Menstrual problems
- Sexual dysfunction, impotence, and loss of sexual desire in both men and women
- Skin and hair problems, acne, eczema
- Gastrointestinal problems (IBD)
podcast #research #stress #stressmanagement #coaching #corporate #performance
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland
@drschwank
Group development
Working in groups is something most of us are familiar with and most likely also have experience with effective and difficult groups. Working in a group that’s stuck and consumed by group conflicts can be very challenging and impact one’s own metal well-being. It’s very frustrating for all members of such a group, yet solving group conflicts is complex and takes time.
Research has shown that teams go through definitive stages during development. Bruce Tuckman, an educational psychologist, identified a five-stage development process that most teams follow to become high performing. He called the stages: forming, storming, norming, performing, and adjourning.
Depending in which stage a group is situated, different interventions are effective and can improve productivity.
💌 listen to the podcast, link in bio!
First steps to more productive work groups:
- Identify stage of group development
- Assess roles of group members
- Know your team members strengths and weaknesses
- Give your team members ownership (micro-management decreases innovation and motivation)
- Incorporate some team building exercises
- Good work environment
podcast #research #groupdevelopment #coaching #corporate #performance
covid19 #womenentrepreneurship #drschwankinsights #drsimonesmindspace #psychology #zurich #switzerland
@drschwank
Studying abroad is an exciting experience of life, a time to expand the horizon, get in touch with a different culture, and identity exploration. Many students experience culture shock and suffer from homesickness in the beginning of the semester. That’s quite normal, life abroad is often drastically different from back home, so many new impressions and reflections on one’s identity.
A whole new dynamic has come with studying abroad during the global pandemic. Being in quarantine, isolation during traveling is a unique and very challenging experience. Mental health and well-being during quarantine is very important.
Things you can do to keep your body and mind in balance:
- Bing structure into your day
- Stay physically active
- Improve your immune system with food and physical activity (vitamin D, zink)
- Sleep is the best medicine
- Get out into nature
- Maintain social contacts (corona safe)
- Get engaged in charity, helping others increases happiness
- Focus on the things you can control and not on things you can’t control.
podcast #research #adolescence #peers #covid19 #womenentrepreneurship #identity #development #drschwankinsights #drsimonesmindspace #psychology #loneliness #mentalhealth #moncle # #zurich #switzerland #stockholm #sweden #disstockholm #studyabroad #quarantaine #isolation #homesickness #cultureshock #emergingadults
@drschwank
@disstockholm
The group, that’s impacted extraordinarily much due to the pandemic are adolescents. Schools are closed, meeting friends limited, social gatherings, sports, parties canceled. Being stuck at home with parents working from home, stressed themselves can cause tension and arguments. The life of the parental generation has changed yes, home office instead of working from the office, but the life of adolescents changed much more dramatically. Even if they’re not a risk group, they pay the price out of solidarity for the older generations and risk groups.
Adolescents are supposed to be out and about with their peers. Peers are the most important group during adolescence and crucial for identity development.
Being in a constant battle between their own needs of meeting friends vs. the risk this behavior implies for their parents and grandparents is not to be underestimated.
The future of adolescents is uncertain.
What will happen once they graduate high school?
Will they be able to attend university, find an aprentiship?
How will university and work look in the future, when physical attendence remains limited or cancelled.
Society’s lack of understanding of this age group is concerning. We all have to emphasize with adolescents, be more tolerant for their social interactions with their peers, and not dismiss their needs.
podcast #research #adolescence #peers #covid19 #womenentrepreneurship #identity #development #drschwankinsights #drsimonesmindspace #psychology #loneliness #mentalhealth #moncle #zurich #switzerland
In the previous podcasts I’ve discussed family conflicts and challenges to meet relatives during the holidays. Today, I’ll talk about singles during this time of the year. The year 2020 has been an extraordinary year for everyone, but especially for singles. Meeting a romantic partner was limited to primarily online dates, random coincidence such as meeting someone at a friend’s party, at work, on a flight, in a café, bar, restaurant, almost impossible. Now the holidays are around the corner and many singles ask themselves how to get past these days.
Ideas for singles over these holidays:
Helping others brings joy. Bake cookies for elderly neighbors or offer to run errands for them.
Get engaged in after school activities for children (many parents are extremely exhausted).
Be active, go for walks, runs, skiing!
Organise activities with friends ahead, don’t wait until the last minute to make plans.
podcast #research #holiday #christmas #covid19 #womenentrepreneurship #single #drschwankinsights #drsimonesmindspace #psychology #loneliness #holidayblues
moncle #zurich #switzerland
@drschwank
Conflict with family members over the holidays are common. High expectations that aren’t met, traditions that not everyone enjoys equally, new and old family members that collide. Conflicts over the holidays can be managed.
Tips to work with family conflicts during the holidays:
Time outs! Agree to give each other space.
Dealing with conflicts when everyone is agitated isn’t going to work. Calm down your nerves, then unite again.
Agree to disagree! Not everything needs to end in a consensus.
The repair is more important than the actual conflict.
podcast #research #holiday #christmas #covid19 #womenentrepreneurship #family #drschwankinsights #drsimonesmindspace #psychology #tension # holidayblues #conflicts
moncle #zurich #switzerland #matchalatte
@drschwank
Families plan how to meet during this unique year of the pandemic. How to celebrate their holidays when only limited numbers of members are allowed to meet.
How can family gatherings be held this year?
The smaller, more specifically selected holiday gatherings might bring something positive, as you can be more selective coho to meet. Yet, if the only people to meet are the ones you’d rather have to be blended with other more favorable family members, it’s difficult.
Needing to take decisions on how to manage to follow the restrictions put in place by the governments and still be able to practice traditions.
People around the world have to take such difficult decisions, which puts a strain on everyone. The tensions that have existed prior to the pandemic might escalate, due to everyone’s nerves lying blank after almost a year living under the constraints of the pandemic.
What can we do to get as smooth as possible through the holiday season?
Get a good mix of time together and alone.
Spend time attentively doing something together.
Bake, cook, play games, decorate the apartment/ house together.
Take walks or go for a run, do physical activity together or alone.
podcast #research #holiday #christmas #covid19 #womenentrepreneurship #family #drschwankinsights #drsimonesmindspace #psychology #tension # holidayblues
moncle #zurich #switzerland #matchalatte
@drschwank
It’s this time of the year when some of us cherish the cheers, holiday spirits and others would prefer it to be January so dearly. The holiday season brings up a lot of emotions and feelings difficult to contain. So many expectations and unmet ones are very hard to accept. A time where some of us feel more lonely than any other time of the year and this year even more so.
What are things to cope with the holiday season?
Helping others is always a good idea. It increases happiness and reduces feeling lonely.
Focus on the things you can change, rather than the ones you can’t.
Create your own ritual, tradition that is unique to you.
Try to say no when it’s too much for you, rather than tag along.
podcast #research #holiday #christmas #covid19 #womenentrepreneurship #family #drschwankinsights #drsimonesmindspace #psychology #loneliness
moncle #zurich #switzerland #matchalatte
@drschwank
In today’s episode, part 2 of the latest research on Swedish pregnant women during COVID-19 pandemic, I’m discussing together with my colleague Assistant Prof. Ewa Andersson ways to improve care for pregnant women. Topics discussed in this episode are:
- Partner support
- Pregnant women’s worries
- Loneliness
- Powerlessness in perinatal care
- Restrictions in society
- Media and COVID-19
Pregnant women around the world are facing an incredibly challenging time. There’s a need for healthcare professionals to better meet women’s and their families needs, to improve perinatal outcomes.
podcast #interview #globalmentalhealth #quarantine #isolation #research #pregnantwomen #fathers #baby #research #reproductivehealth #genderequality #covid19 #womenentrepreneurship #emergingadults
womeninglobalhealth #drschwankinsights #drsimonesmindspace #psychology #advocay #stockholm
sweden #karolinskainstitutet #moncle #zurich #switzerland #matchalatte
@drschwank
@karolinskainstitutet
@mammatillmamma
@plingan
Today’s episode discusses how it is to live as an international couple together with my husband. The excitement to be different, the benefits of a multilingual home, the enrichment of having access to different cultures, traditions, and places to call home. Yet, of course there is also the part of misunderstandings, lost in translation, racism, accusations, and the challenges to build a bridge between the different backgrounds.
podcast #globalmentalhealth #couple #couplesconflict #conflict #covid19 #seduction #sex #datenight #happyrelationship #womenentrepreneurship #internatioalcouple
womeninglobalhealth #drschwankinsights #psychology #adovcay #shanghai #stockholm #zurich #switzerland #opitimalperformancekreis2 #karolinskainstitutet
@drschwank
In today’s episode, I’m discussing the latest research on Swedish pregnant women during COVID-19 pandemic. A second episode will follow together with my colleague Assistant Prof. Ewa Andersson. Pregnant women around the world are facing an incredibly challenging time. There is a lot of uncertainty on antenatal visits, delivery, their family being present during birth, and the concerns related to entering hospitals during the pandemic. In our research we’ve interviewed pregnant women in Swedish about their experience to be pregnant during the ongoing pandemic. They’ve described their concerns not having their partner present at delivery, as well as feeling forgotten by society.
podcast #interview #globalmentalhealth #quarantine #isolation #research #pregnantwomen #fathers #baby #research #reproductivehealth #genderequality #covid19 #womenentrepreneurship #emergingadults
womeninglobalhealth #drschwankinsights #drsimonesmindspace #psychology #advocay #stockholm
sweden #karolinskainstitutet #moncle #zurich #switzerland #matchalatte
@drschwank
@karolinskainstitutet
@mammatillmamma
I’d never thought I’d still be swimming in the lake and the ocean, in the end of November approaching December. It all started with my passion to swim in lake Zürich after my morning runs. As it got colder, I wanted to keep up with it and happened to be empowered by two female entrepreneurs and my great friend in Stockholm, whom I’ve been running with.
It’s been a fascinating journey and the health benefits came with it. The seasonal affective disorder symptoms are much less, my Reynaud’s phenomenon much less, I can keep my body warmer for longer (benefits of improved blood circulation), even if it’s cold outside, despite low body fat, and of course it’s a great immune system booster.
I’m quite fascinated by these unexpected benefits!
The very best about it is however, the community and practicing winter swimming with friends.
podcast #globalmentalhealth #quarantine #isolation #research #seasonalaffectivedisorder #depression #winterswimming #research #benefits #genderequality #covid19 #womenentrepreneurship
womeninglobalhealth #drschwankinsights #drsimonesmindspace #psychology #advocay #zurich #switzerland #stockholm #sweden #friendship #monoclecafe
My guest today is assistant professor Ewa Andersson. She’s a senior lecturer at Karolinska Institute, Stockholm in reproductive health. Her early research on fathers already during her PhD, was looking at their role during the perinatal period. Her research field is more relevant during the ongoing pandemic than ever before. We will talk about the fathers’ role and how it’s shifted. The situation of shared parenting, and the issue of domestic violence.
podcast #interview #globalmentalhealth #quarantine #isolation #research #fathers #reproductivehealth #genderequality #covid19 #womenentrepreneurship #emergingadults #oberseebilingualschool
womeninglobalhealth #drschwankinsights #drsimonesmindspace #psychology #advocay #stoclholm
sweden #karolinskainstitutet #moncle #zurich #switzerland #matchalatte
@drschwank
@karolinskainstitutet
@mammatillmamma
Im heutigen Podcast spreche ich mit Martin Aldrovandi, Nordostasien Korrespondent des Schweizer Radios. Er berichtet über seine persönlichen Erfahrungen aus Shanghai, Hong Kong, Tokyo und Zürich während 2020. Wir tauschen uns über unsere Eindrücke in Asien und Europa aus und was für ähnliche Situationen wir erlebt haben. Ein gedankenanregendes Gespräch und ein globaler Einblick ins Jahr 2020.
💌Listen to the podcast. Link in bio!
podcast #drsimonesmindspace #globalhealth #swissforeigncorrespondant #shanghai #hongkong #tokyo #zurich #switzerland #china #sweden #covid19 #womenentrepreneurship #womeninglobalhealth #drschwankinsights
@drschwank
Im heutigen Podcast bin ich im Gespräch mit Darinka, CEO der Praxis Kreis 2 und Mutter einer Jugendlichen. Wir diskutierten ihre Erfahrungen während dem Schuljahr 2020 und wie ihre Tochter eine positive Entwicklung zur Selbstständigkeit machte, aber auch enorm froh ist back in school zu sein. Der soziale Kontakt zu anderen Jugendlichen und nicht unter ständiger Beobachtung der Eltern zu sein. Das Masketragen stört sie und ihre Klassenkameraden weniger, ausser im Sport. Sie sind auch sehr diszipliniert, machen alles in der Schule sein zu können, statt remote Unterricht. Beeindruckend, wie diszipliniert die Jugendlichen sind.
podcast #drsimonesmindspace #globalmentalhealth #couples #relationships #confilcts #love #attachment #mixedrace #womenentrepreneurship #coaching #school #youth #jugendliche #womeninglobalhealth #drschwankinsights #performancekreis2 #psychology #advocay #zurich #switzerland #seefeld #monoclecafe
@drschwank
@praxiskreis2
Der Winter ist da, Tage sind kürzer, die COVID-19 Fallzahlen steigen, viele Freizeitaktivitäten gestrichen und in Gyms nur wenige Leute zugelassen. Viele arbeiten wieder im home office, die Velotour zur Arbeit fehlt.
Im Gespräch mit Darinka, CEO der Praxis Kreis 2, Physiotherapeutin, diskutieren wir, was man machen kann, um ohne grossen extra Aufwand aktiv durch den Winter zu gehen.
-
Bewegung ist alles und zwar regelmässig
-
Struktur in den Tag bringen
- Immunsystem durch Aktivität draussen stärken
- Aktivität draussen in der Natur
- Schlaf nicht vernachlässigen
- Soziale Kontakte pflegen
podcast #drsimonesmindspace #globalmentalhealth #physicalactivity #sports #nature #seasonalaffectivedisorder #winter #love #attachment #mixedrace #womenentrepreneurship #womeninglobalhealth #drschwankinsights #performancekreis2 #psychology #advocay #zurich #switzerland #seefeld #monoclecafe
@drschwank
@praxiskreis2
@performancekreis2
Diversity
Today, I’d like to share my personal story of living in a international couple’s relationship. Diversity has always been part of my life. Growing up in Switzerland with its multiple language regions and with a French grandpa, a grandma that grew up in Malaysia and Australia, and cousins living in South Africa, different cultures have always been present. As a family, we’ve travlled the world and my parents were never shy to show us both poverty and the most incredible architectures. Very young we’ve learned that not everyone thinks, feels, and acts like us. This open-mindedness is probably the greatest gift my family has given me on my journey. Living in Shanghai, New York, Stockholm, and Zurich broadened my horizon. Now, I’m married to a Swedish Chinese medical doctor and embrace the multinational relationship we have. It can be challenging at times, lost in translation…. But never ever boring.
podcast #drsimonesmindspace #diversity #globalmentalhealth #couples #relationships #love #attachment #mixedrace #multinational #womenentrepreneurship #womeninglobalhealth #drschwankinsights #psychology #advocay #stockholm #shanghai #newyork #zurich #switzerland
@drschwank
In today’s episode I talk about adult relationships and how we build them.
Research has shown that our attachment style influences the relationships we build as adults. Our attachment style influences the romantic relationships we have, the trust, and closeness we seek from our partner. It is an important proxy for successful long-term relationships, as knowing about one’s attachment style helps to express what needs one has. Another important and useful tool for successful relationships is to know about one’s preference in the way love is expressed. This can be very different among the couple and cause a lot of tension, unmet expectations, and lots of effort with little positive outcome. It is important to express to our partner what we need.
The above aspects of romantic relationships become even more complex in mixed race couples. It is even more important to communicate and accept that some aspects are lost in translation. Forgiveness, open-mindedness, and curiosity for the other are essential for a successful mixed race couple.
podcast #drsimonesmindspace #globalmentalhealth #couples #relationships #confilcts #love #attachment #mixedrace #womenentrepreneurship #womeninglobalhealth #drschwankinsights #psychology #advocay #zurich #switzerland
@drschwank
In today’s episode I had the pleasure to talk to my friend and artist Emily Malan. She’s a fashion photographer for VOGUE and other international art magazines. Emily shared how she trusted her intuition and competence to work in person with her camera, rather than just jump on the digital race. Staying true to oneself is something so powerful and Emily lives this fully. It’s very empowering to listen to her and get inspired.
podcast #interview #globalmentalhealth #quarantine #isolation #creativity #photography #fashion #art #covid19 #womenentrepreneurship #youth #emergingadults #oberseebilingualschool
womeninglobalhealth #drschwankinsights #psychology #advocay #la #california #newyork #vogue #moncle #zurich #switzerland
@drschwank
@emilymalan
In today’s episode I talk to Geneviève Appenzeller-Combe, Head of Obersee Bilingual School. She’s currently in isolation at home, due to a positive tested student she’s intensively working with.
We will talk about what it means to be leading a school that runs in person from home and learn more about the journey of her school through 2020. How being prepared and well-equipped for remote school, thanks to their long term experience in the digitalized classroom. But also the challenges it causes for teachers and students.
One of the most insightful take home messages was, how the pandemic impacts adolescents, who’s peers mean the world to them. How they feel such a strong need to hug their friends, at the same time feeling so guilty for doing something wrong, that could harm other family members, if they get COVID-19. It’s an incredible burden, that’s very challenging to carry for young people, especially. Since they’re not as equipped as adults to manage challenging situations.
Geneviève’s insight is to keep the message for young people simple, transparent, and straight forward.
podcast #globalmentalhealth #quarantine #isolation #anxiety #ptsd #covid19 #womenentrepreneurship #youth #emergingadults #oberseebilingualschool
womeninglobalhealth #drschwankinsights #psychology #adovcay #zurich #switzerland #rcrceyn #opitimalperformancekreis2
@drschwank
@rcrceyn
What’s happening to the psyche of the world?
Sitting in rainy Milano, reflecting over the many discussions I’ve had with people from different professions, the experience to walk all day inside and outside with face cover, missing the smiles of the Italians. I felt overwhelmed, but couldn’t really pinpoint it to any specific cause. I’ve retreated to the hotel room, did yoga, spoke to patients, which calmed my mind.
There’s a collective trauma in the air, people are afraid, sad, lost a sense of meaning for life. It’s a very heavy feeling and it’s present in everyone.
- What are we doing to the psyche of people around the world, while we try to mitigate the COVID19 pandemic?
- Will there be an upcoming generation of young people that over proportionally will suffer from anxiety, depression, PTSD?
- What kind of impact will this have on the future of our societies?
We must start considering the mental health impacts of the public measures to mitigate the pandemic, since we’re creating simultaneously another one: a global mental health crisis.
There has to be immediate action, raise of awareness, interventions, and prevention programs for our young ones. The future lies in their hands.
We should also not forget the older generation. While trying to protect them from COVID-19, we create the most lonely elderly generation in history. Old people became so incredibly lonely and die due to lack of meaning and life spirit.
podcast #globalmentalhealth #medicaldoctor #research #pandemic #karolinskainstitute #milano #italia #interview #forefront #covid19 #womenentrepreneurship
womeninglobalhealth #drschwankinsights #psychology #adovcay #zurich #switzerland #opitimalperformancekreis2 #treatment #cure #mentalhealthcrisis #loneliness #depression #anxiety #ptsd
@drschwank
@praxiskreis2
@performancekreis2
Emotional Intelligence podcast
In today’s episode, live streaming from Milano, I have the pleasure to talk to Emmanuelle, upper school teacher in French, (Personal, social, health, economy), PSHE at Obersee Bilingual School. Emmanuelle is Française and Italiana, an inspiring, energetic, and warm-hearted woman. Emmanuelle launched an emotional intelligence program at OBS.
podcast #globalmentalhealth #emotonalintelligence #school #stopbullying #oberseebilingualschool #coaching #research #pandemic #karolinskainstitute #milano #italia #interview #forefront #covid19 #womenentrepreneurship
womeninglobalhealth #drschwankinsights #psychology #adovcay #zurich #switzerland #opitimalperformancekreis2 #treatment #cure #mentalhealthcrisis #loneliness #depression #anxiety #ptsd
@drschwank
@praxiskreis2
@performancekreis2
What inspires me as a young female academic is to be a role model for future generations of women. Especially, being Swiss with a very present glass-ceiling effect for female professionals. There is a great need to push for more female representatives in large companies, but also at universities, to appoint more female professors, or hire more female bankers in leadership roles. Because female entrepreneurs tend to prefer to talk to a female banker, that takes care of her financial aspects of running a startup or larger business. A clear such structure can be seen in China, where the majority of the banking staff are women, and a large number of entrepreneurs and successful business owners are women.
We all have a responsibility to contribute with our female power to make a change. Each one of us can take her step towards a more equal society.
What can we women do?
- Support other women’s businesses.
- Share knowledge with other women to increase opportunities for growth.
- Be a mentor for a young woman.
- Collaborate across disciplines and professions.
- Raise your voice and take space.
- Be confident to be a woman.
- Let jealousy behind.
We’re in this together, together we strive.
"I decided who I wanted to be, and that is who I am.” Coco Chanel
women #female #empowering #business #businessowner #glassceilingeffect #womeninglobalhealth #womenentrepreneurship #drschwankinsights #psychology #coaching #advocacy #china #banking #zurich #switzerland #opitimalperformancekreis2 #cocochanel @drschwank @praxiskreis2 @performancekreis2
Families and their patterns are familiar and universal, yet they tend to go about without our conscious awareness. It is very difficult to change an assigned family roles, even for grown up children.
Family dynamics are patterns of interactions between family members that influence family structure, hierarchy, roles, values, and behaviors. Family dynamics have a strong impact on the way children see themselves, others, and the world. Moving to a new country can dramatically change a family's dynamics.
How can we change our assigned family roles? It needs time and mutual respect and acceptance within the family, in order to change. These changes can however be uplifting and disrupt a wishes circle. Family therapy can be a useful way to get a mutual third party moderating a family’s discussions.
EQUITY
INCLUSIVENESS
INTEGRITY
DIVERSITY
MUTUALRESPECT
COLLABORATION
SUSTAINABLETRANSFORMATION
familydynamics #womeninglobalhealth #womenentrepreneurship #drschwankinsights #psychology #advocacy #zurich #switzerland #rcrceyn #opitimalperformancekreis2 @drschwank @rcrceyn @praxiskreis2 @performancekreis2
Many young adults in today’s world are faced with a very challenging outlook for their future. Despite their educational level, uncertainty to find a fulfilling job, that would provide the so sought freedom and independence from their parents, are sparse. The job market in 2020 has not been as challenging since the Great Depression, and even for those in collage or apprenticeship, the future isn’t as bright as it has been in the past decades.
This generation of young adults is more vulnerable to mental health problems.
A recent epidemiological study from the University of Hong Kong has shown that under 2020 more than 20% of the 15-24 year olds suffered from moderate depression and anxiety.
One-third of the participants reported a high level of health anxiety.
Over 10% showed significant levels of insomnia and somatic symptoms.
Young people are at risk of severe psychological impact during the coronavirus pandemic. Monitoring the mental health trajectory for youth should become routine practice during times of crisis.
As parents, teachers, educators, and society we need to focus on this generation of young adults and provide all possible support.
Today’s episode discusses topics related to couples. No matter in which stage of your relationship you are, conflicts are normal and important. What is crucial for a long term relationship is how you resolve conflicts. Being able to talk to each other is crucial.
Some rules of a successful communication are:
- The use of the I-messaging, rather than you-messaging, which leads to defensive responses.
- Take a time out, if the discussion gets too heated. But important, unite afterwards and talk over it.
- Discuss what makes you feel appreciated. Many times we do things for our partner without knowing if it’s what they need.
Date nights bring back the spark in long term relationships, even if they’re scheduled! It’s a phone-, child-free time to uniquely focus on the couple.
Have the courage to talk about sexual desires!
An open relationship is where you can talk share your preferences and let seduction have its room. It is key to a fulfilled sex life for the both of you to brush off all taboos.
My aim is to reduce the population burden of mental disorders through research, teaching, training, and advocacy.
I am passionate about using science to overcome provide evidence for preventative measure and highlight the effectiveness of early interventions to reduce the risk of longterm mental health disorders, globally.
Resilient people are characterized by:
Positive, realistic outlook
Moral compass
Belief in something greater than themselves
Altruistic and focus on meaningful activities
Accept what they cannot change and target their energy on what they can change.
Social network and support
They have a job and that’s meaningful to them.
Today’s podcast is an interview with Natalia, a physicist and nuclear power engineer. We’re talking about women supporting women.
What inspires her and how she’s dedicated to support other young women to get access to power and success.
We discussed how she navigates in a male dominate field, and gained the respect she deserves.
“A strong woman is the one, who highlights the difference between men and women”
Coco Chanel
The GROW coaching model consists of four steps. The word GROW is actually an acronym for Goal - Reality - Options - Will.
The first step in the GROW coaching model is defining the goal of the coaching trajectory.
Step two of the GROW coaching model is becoming aware of the actual reality the coachee is in.
Step three of the GROW coaching model is to generate options and ideas that can contribute to the solution of the problem.
The fourth and last step of the GROW coaching model is the choice of one option. To create a will, strive to accomplish a set goal.
Fall and winter are on their way. It’s getting darker and many of us notice their energy levels getting lower and their mood following along. What to do about the mood changing together with the season?
One of the most important things to do, is to go outside, even if it’s cloudy, rainy, foggy or snowy. The UV light is still there, providing the body with necessary vitamin D.
Regular exercise and day/night rhythm are boosting the energy, immune system, and mood too.
Ein Thema das uns alle angeht, dennoch nicht einfach zu lösen ist. Mobbing hat serious consequences für die betroffene Person. Macht, Manipulation und Hilflosigkeit. Mobbing kann in extremen Situationen zu Posttraumatischem Stress (PTSD), Depression und Suizid führen. Exclusion aus einer Gruppe hat physischen Schmerz zur Folge, was zeigt, wie schwerwiegend Mobbing und Ausgrenzung für uns ist.
What can we learn from Dina, yoga teacher in NYC about mental well-being and coping strategies during 2020.
Sticking to routines (yoga, running, cooking) and keeping them up, no matter what, is extremely important.
When does caring for others become too much and overwhelming? When we forget about our self-care.
Yoga can help us stay better connected with your personal needs and limits.
Performance anxiety / Prüfungsstress
Selbstattribution von Misserfolgen führt zu einer Negativspirale und vermindertem Selbstwertgefühl.
Jugendliche in unserer Leistungsgesellschaft stehen unter hohem Druck Leistungen abzurufen, um ihren Eltern, der Gesellschaft und den eigenen Ansprüchen zu genügen.
One of the most challenging, yet most exciting phases in life is emerging adulthood. A stance of in-between, a stage of exploration and finding one’s identity and sense of self.
Identity development comes with feelings of anxiety, insecurity, and a search of who we are. It is a time of growth and courage to overcome self-doubts and respond to all the voices around that influence our developmental trajectory.
Many of us have been interrupted in our flow of life during the past half a year. Some have made it through easily, others have struggled immensely. It of course depended on our external circumstances, as well as family structure and place we live, yet some aspects are more about our personality than the external reality.
How can we motivate ourselves to continue tasks and projects we’d like to complete? What is it that gets people into a state of flow? It is the motivation and drive from within you, the passion you have for a project you’re so into that you forget about the rest of the world. When children play and are fully dedicated and attentive to their play, that’s a state of flow.
What can we learn about ourselves from potential analysis and personality assessments?
The longterm experience working with school placement assessments and career performance evaluations has created a rich repertoire of knowledge and skills to support emerging adults, parents, and professionals. Finding one’s passion and intrinsic motivation to reach full potential.
Parents around the world are put under tremendous pressure and stress to home school their children, work, and cope themselves with the global pandemic. The uncertainty and readjustment to schools being open, then closed, then maybe open or semi open, and closed again is extraordinarily challenging. School is not only for its academics and cognitive development important, but especially for children’s socialization, friendships, and emotional development.
The consequences on global mental health due to COVID-19 will be significant and cause long-term impact on the global burden of disease. The pictures of crowded ERs, lockdowns, enforced quarantines, financial uncertainties, job losses, families apart / together too long, decision-making on multiple levels under stress, the rise in xenophobia, and the uncertainty of the future regarding school and university reopening, have all put a strain on us.
@drschwank