We have all felt stress and its effects. After all, the experience of feeling threatened and unable to manage stress can significantly impact how we think, feel, and behave.

While stress in small, infrequent doses may not be harmful, “prolonged stressful living can cause havoc on our physical, emotional, and psychological wellbeing” (Boniwell & Tunariu, 2019, p. 132).

Indeed, some day-to-day stress is normal, but it is essential to spot when stress levels are too high, too often. Better awareness can be helpful, including watching out for the following physical indicators:

• Tense or painful muscles
  Possibly experienced in the shoulders, back, chest, stomach, or head.

• Digestive issues
  Including nausea, vomiting, diarrhea, and constipation.

• Heart and blood pressure
  Increased release of stress hormones (cortisol and adrenaline) putting us in fight-or-flight mode can impact heart rate and blood pressure.

HOW TO REDUCE PSYCHOLOGICAL STRESS BY TACKLING OUR CORE BELIEFS

Understanding how we think, react and behave when confronted by stressful situations and anxiety can help us recognize how to better manage stress going forward.

A very powerful tool is investigating our CORE BELIEFS. Our core beliefs can shape how we face up to the difficult times and how we react to stress (Beck, 2011).

Core beliefs are our most deeply held assumptions about ourselves, the world, and others. They are firmly embedded in our thinking, and significantly shape our reality and behaviors. Yet, as the name suggests, core beliefs are precisely that – beliefs rather than facts. Based on childhood assessments, they are often untrue. They are also self-perpetuating. Like magnets, they attract evidence that makes them stronger, and they repel anything that might challenge them. But the good news is that it is possible to change them.

Fill in those questions to help you change your limiting beliefs:

1. Please complete the statements below. Do not spend a long time thinking about them; simply write what comes into your head.

I am……………………………………………………………..

Other people are ……………………………………….

The world is………………………………………………..

2. Now think about these three statements. How do they make you feel? When did you first become aware of these beliefs? Which experiences shaped them? Who in your life may hold similar views?

3. Ask yourself: Do these beliefs still serve me? If not, which beliefs would be more constructive? Write down three beliefs about yourself, other people, and the world which you would like to cultivate going forward:

I am……………………………………………………

Other people are……………………………….

The world is………………………………………..

4. Whenever you become aware that the old core beliefs colour your thinking and interpretations of the world, recall their origins and that they no longer serve you. Try instead to remember your new core beliefs. How would you interpret an event or situation if you viewed it through the lens of your new beliefs?

Good luck and happy to support, always , in your journey towards a thriving YOU!

With love,

Valerie

A new year has started and for me this is always a time to reflect, learn from the previous year and then set intentions, goals and dreams for the coming year.

We all encounter struggles, setbacks and problems in life but it is the way how we perceive them and how we deal with them. Throughout my work with clients I have been fascinated by the value of positive psychology, and especially choosing every day for a growth mindset. I have noticed how it has helped so many of my clients, and myself. Therefore I would like to explain a bit more how you can adopt this mindset for the coming year. It is a great way to start a new calendar year.

Findings from research into the benefits of a growth mindset have been well received. Knowing that “the view you adopt for yourself profoundly affects the way you lead your life” means we all have the potential for change (Dweck, 2017).

Growth-minded individuals believe that we can get smarter with the right opportunities, degree of effort, and self-belief. Those who are more fixed in their outlook agree that you can learn skills (e.g., fixing a car, riding a bike, etc.) but believe you can’t train your talent. A setback for someone with a fixed mindset can be catastrophic, believing they don’t have what it takes, while someone with a growth mindset sees it as a chance to learn and get better (Duckworth, 2018).

Here you can recognize instances of fixed mindset in your thinking and actions and replace them with thoughts and behaviors more supportive of a growth mindset.

Replace this fixed mindset thinking with.. Growth mindset thinking

Avoid challenge Embrace challenge

Be defensive and give up easily Persist despite setback

Effort is worthless and fruitless Effort is the path to mastery

Ignore all negative feedback Learn from all criticism

Feel threatened by the success of others Be inspired and learn from other’s success

Check out this inspiring Ted Talk about growth mindset from Carol Dweck :

https://www.ted.com/talks/carol_dweck_the_power_of_believing_that_you_can_improve?utm_campaign=tedspread&utm_medium=referral&utm_source=tedcomshare

Have a great year ahead!

With love,

Valerie

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As you probably know, the moon and its cycles influence our mind and body, from the mood we are in to our quality of sleep. A full moon is one of the most exciting lunar cycles because it represents a boost in energy and is a moment for celebration.

Every month, the moon starts a new cycle around the earth. A moon cycle begins with the new moon, when the moon stands between the earth and the sun and is therefore invisible for the human eye. It then goes into a waxing phase until it reaches the full moon - the pinnacle of the moon cycle. After the full moon the moon retreats into its waning phase until it all starts again with the new moon.

The full moon is a time to release what no longer serves us, inviting an expansion of our minds and bodies and a gateway to create change in our life. During the cycle of the moon each month, we can use the new moon to plant seeds of intention, and revisit again at the height of full moon so they might come to fruition. The full moon amplifies.

Astrologically, full moons are a time to take action. When the moon is its brightest and most active, we get inspired to do the necessary work that is needed to manifest dreams into action. The light of the full moon serves as guidance where we need to focus and shift our energy. 

Practicing yoga during the full moon helps us understand we are cyclical beings. We learn to connect with our own natural cycles. When we are in harmony with nature, it is easier to listen to ourselves which is important to create the life that is balanced and works for us. A full moon gives yogis the opportunity to refresh, rejuvenate and release any built up tension or stress. Practising yoga during a full moon and aligning your energy with this lunar phase will allow you to feel grounded and fulfilled.

For me, teaching full moon yoga is so powerful as it unites people in a very special way. The outdoor setting, candles, the relaxing vibe, winding down and connecting to the moon cycle creates a special atmosphere where we all can focus on what we want to manifest in our lives. I love those vibes and I am so grateful for all the opportunities I have had in the past to teach full moon yoga in so many wonderful locations around Doha, for example here at the pictures in St Regis hotel. Looking forward to many more!

Try this out when it is full moon:

In the 48-hour window surrounding a full moon, express gratitude, meditate, pray and work on your manifestations. Create a sacred space for yourself by taking a candle-lit bath and do some journaling or celebrate with others, creating a sharing circle, moving, meditating and manifesting together. 

With love and gratitude,

Valerie

Dear community ,

As you already know, I created for you a series of interviews with inspiring women from all over the world and with different backgrounds. My aim is to bring you inspiration about how to follow your passion, how to overcome daily struggles, tools to manage your emotions and overcoming challenges when you are feeling stuck.

This third interview is with a woman who doesn’t stop to inspire the whole community in Doha and beyond. Joujou created a vibrant and invigorating wellness community in Doha by following her passion to engage people in a healthy active lifestyle. Thanks to her, and her business partners, we got here in Doha an amazing yoga studio, vegan cafe, a big fitness studio that brings people together, and much more. She is a master in creating community and spreading the good vibes. Hope you enjoy the interview!

Joujou, thank you my dear friend to have taken the time to create this interview !

As some of you know, I love making a nice latte in the morning.

Matcha latte with cashew milk

Matcha and moringa are two of my favorite superfoods. Why? They’re antioxidant-packed, boast some serious health perks, and can be made into super cozy morning beverages. While matcha is a drink I love a lot, moringa recently stole my heart too.

Matcha has a rich, grassy, slightly floral and sweet flavor (depending on the quality). It contains 137 times more antioxidants than brewed green tea.

Moringa leaves can be consumed in salads, stews, and beyond, but more commonly you’ll find moringa available in powdered form (my preferred). Moringa is also grassy and earthy in flavor, but it’s slightly more spicy and less floral/aromatic than matcha.

Known as the “miracle tree,” moringa is native to India and also grows in Asia, Africa, South America, and beyond!

What are the 2 main differences between Matcha & Mooring?

Flavor

When it comes to flavor, in my opinion, matcha wins out. Moringa has a similar but slightly more spicy, pungent flavor than matcha. However, over time the flavor grows on you!

Caffeine Content

Unlike matcha, moringa is caffeine-free. But based on personal experience, matcha is a gentler source of caffeine than coffee (I2 ’ve noticed there’s no head rush or jitters with matcha — it’s a smoother uptick and energy without the crash). 

If you’re wanting to wean off of coffee, we’d suggest starting with matcha and then transitioning to using half matcha/half moringa and eventually just moringa.

So try out those 2 options to mix up your regular coffee routine and get a boost of nourishment for body and soul!!

Curious to hear your comments!

With love,

V

Dear community!

I am so excited to bring to you another interview in our “ Inspiring Woman” series. Dr. Ilse Dapper is a medical doctor, intensive care specialist, wife and loving mother of 2. In summary; a shining, multitasking star leader.

I choose Dr. Ilse because she is not your regular doctor. She sparkles invigorating energy, re-invents & adapts herself continuously and offers tailored life coaching as well. She is also a business woman who brings to our attention the mental load on healthcare workers and offers structured solutions. She inspires you to follow your dreams and to choose your own path in life.

Ilse set up her own business where she is supporting other doctors in their learning and struggles while offering strategies to become their best daily version as empathic medical professionals. She is also a strong believer that everyone can benefit from life coaching as a supportive dimension to deliver . Through her coaching she aims at inspiring her peers to bring back a missing eye sparkle that will in return affect the patient satisfaction.

Enjoy the interview!

With love

Valerie

Dear community ,

I created for you a series of interviews with inspiring women from all over the world and with different backgrounds. My aim is to bring you inspiration about how to follow your passion, how to overcome daily struggles, tools to manage your emotions and overcoming challenges when you are feeling stuck. I truly hope you can connect and find some inspiration in the interviews.

The first interview is with my amazing friend Sonja who is a very talented concert pianist and educator. She is part of the Qatar Philharmonic Orchestra and has set up Moving Young Artists (MYA) where she brings music and young talent together. She has a gift where she can touch you in your deepest core when she plays the piano. Hearing her talk about her passion can give you an insight on how she flows through life. Enjoy!

To view the whole interview click on the button below

Welcome back everyone!

I am writing this post in one of my favourite coffee shops in Doha, overlooking the sea, and the heat outside is slightly lowering. My 4 children started school and this opened up some time for reflection over the last 6 months. September for me is a new beginning. A new start with new intentions and planning new projects but also a time of reflection over the previous summer months.

When the pandemic started and schools started to shut down, I first felt overwhelmed. How am I going to manage with the 4 children at home who love to go to their school? How will I be able to support my clients? Where will I go to work out? What about my yoga classes I offer? Will we be able to travel to Europe over the summer? Too many questions were racing through my head all the time…
Soon I realised this overload of thoughts didn’t support me at all, neither did it support my children and my husband. This is not how I wanted to be as a mother, as a wife, as a friend, as a coach. I decided to check in and see what I could learn from this challenging time. I took time to reflect, tune in and journal.

And clarity came… I realised this whole situation was for sure teaching me patience, presence and ‘letting go’. Letting go of planning, letting go of controlling situations and going with whatever comes in each new day. I also felt a huge need to develop myself more. So I started thinking about what I REALLY wanted. Was it continuing on the path towards my 500 RYT yoga teaching training? Or did I want to do another course on nutrition? Or did I just wanted to read more books about coaching and positive psychology? None of those really resonated with me. I decided to connect with myself every day, meditate and trusted that I would find the right answer. Until shortly after I received a newsletter from a coaching school that offered their coaching program online for July and August. YES! That felt awesome and suited so well in my schedule as we decided not to travel over the summer. I just felt right. I followed my intuition and I enrolled. Looking back now it is the best thing I could have done! It has supported me in providing me with even more tools when I work with clients and in the training I connected with beautiful human souls.

As I have been working with individuals, as a psychologist, for more than 18 years, I got clear that coaching people is what I am most passionate about and this is the way I want to continue to support people. Throughout the years I worked more and more holistic, seeing the person as a whole. I moved away from psychotherapy as I discovered how much potential each person has, how body and mind are connected, and tapping into this is what I found so so fascinating and powerful. We all have so many resources already inside of us so if we can unleash those, we can create miraculous results! By focusing on what you want to achieve and raising your awareness about certain topics , rather than fixing a person who has a mental health condition, I now guide clients towards growth and transformation. Of course I still believe in the value of psychotherapy, but personally I enjoy coaching people much more. This is my passion!

This way of supporting people is so much more ‘me’ and I am so grateful for this lockdown as it gave me the opportunity to tap even more into my purpose in life: supporting people to find their best selves.

Have a lovely month ahead!

With love and gratitude,

V

Wonderful workshops at Jones the Grocer!

What a great morning with nourishing food for the soul. When explaining about all the nutrient dense ingredients it was so heartwarming to feel the deep interest of all the participants. Gathering with like minded people and preparing these dishes all together was so empowering. And as we could all feel and taste, all dishes were made with love!

We focused a lot on ingredients as close to nature as possible, as this brings you the energy from nature right on your plate. Using whole foods means they aren’t laden with extra ingredients such as artificial preservatives, and they haven’t been subjected to intense processing such as baking. As a result wholefoods taste delicious because they’re free from the chemicals and added sugars which often get in the way of great tasting food.

Participants got inspired to start adding more whole foods into their diet.

And with this post I want you also to go for that! If you do so, you’ll quickly realise how great they make you feel and just how tasty natural foods are. And before you know it your pallet will have adapted to the natural taste of food and all the processed ‘junk’ becomes far less appetising! Here are some examples:

Nuts, seeds and whole grains

Legumes such as kidney beans, lentils, chickpeas

Fruits such as dates, berries, oranges, apples, raisins

Don’t hesitate to get into contact with me if you have more questions!! I would love to help

A special thank you to the team of Jones the Grocer and Gate to Wellness for making this morning so special.
​Thank you to all the participants for being there and showing your interest, inspiring talks and much more! 

Aiyal Film Festival

What an amazing event at Katara, Doha, Qatar!! With the panel we were promoting healthy food at the Ajyal Film Festival. We were talking about how to motivate families towards a healthy lifestyle and nutritious food. Always so good to be surrounded by like-minded people from all over the world.

An amazing team prepared all healthy snacks for all the visitors.

I just want to share some of the topics we were discussing during the panel.

It’s really important to start good food habits early—not just by focusing on the food kids eat—but by teaching them to have a good attitude toward food and eating, as well. I see countless clients who don’t have a good relationship with food because of how they were raised, and to undo this later on in life is difficult. Starting young is key!

Here are some of my favorite dos and don’ts in terms of how to present food and eating to kids…

Do: Model Good Eating Behavior

If we want our kids to eat healthy foods, it’s important for them to see us eating them, too. It’s not a “do as I say, not as I do” sort of thing; kids really do take their cues from us.

Make sure to include vegetables and fruit daily in your own diet, as well as your childrens’. Sit down to tech-free family meals whenever possible, and enjoy a wide variety of new healthy choices. When your kids see that you are open to trying things, they’ll want to explore their options, too.

Don’t: Force Or Play Games

One of my biggest pet peeves is when parents try to trick kids into eating vegetables. Hiding veggies doesn’t teach kids good habits, it breaks trust. It also doesn’t teach kids how to love vegetables!

I know it’s hard when your kids don’t love to eat vegetables and fruits, but be persistent. Give them the produce choices that they love, then build on those by preparing them in different ways. Offer new choices alongside ones that kids like, so they have a familiar food with a new one.

Don’t: Say How Much You Hate Certain Things

Proclaiming that you hate a certain food may influence your kids’ feelings about it, too. Try not to let your own food biases sway your kids—let them decide for themselves.

Do: Bring Kids To The Grocery Store And Into The Kitchen

One of the best things you can do to help your kids become healthy eaters is to engage them in the selection and preparation of their food. Bring them grocery shopping and get them to choose one fruit and one vegetable they’d like to try. Then prepare those foods together! Nothing gets kids more invested in their food than when they choose and make it themselves.

Do: Let Things Slide

If you make a big deal about things, they’re going to be a big deal. Sounds easy in theory, but as a parent, it’s not so simple. Kids pick up on your cues, so when you hover around them and comment constantly on whether or not they’re eating (or whether or not they’re eating how you want them to eat), this can really perpetuate the situation.

Hope this helps all moms and dads out there!

Inspiring places…

I have been creating and collecting all of my recipes for many years. Until last year I felt the need to start writing about my health journey, my love for plant based food and my recipes. During these times, I love to sit in places that inspire me, where I can sit quietly and work, enjoying nourishing drinks and foods.

One of my main focuses at the moment is to find the right channel to get all of that information to you, to guide you along the way in wherever you are in your health journey. You could ask “why”? Because inspiring and helping people is one of my passions! It makes me feel alive!

What are your passions? In which activities can you forget about the time? Give it a thought and write them down. Make time for your passions!

Stay posted! More information coming soon…

Love,

V