Category: Coaching & Resilienz

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(Deutsch) Ostern – Zeit der Erneuerung und Hoffnung

Blumen stehen fuer Ostern - Zeit der Erneuerung und Hoffnung

Easter – A Time for Renewal and Hope
How can I stay centred – or find my way back?

Easter, the celebration of renewal and hope. Even without a religious connection, this time of year – spring – stands for new beginnings and growth. And right now, we could all use a little more of that.
Given the economic situation in Germany, ongoing wars, and global developments, it’s no surprise that we’re feeling a lot.

A mix of emotions is with us – all of this affects us: individually and as a society. On top of that, we’re also dealing with everyday and exceptional challenges.

So how can I stay in my centre – or return to it?

Inner matters need space, too.

Of course, our challenges may seem small compared to what people in war zones are facing. And yet – neglecting ourselves doesn’t help anyone. Quite the opposite: when we’re centred, we can give more to others.

  • Listen to your inner voice

Is the news too much for you? Find the balance that works for you. We don’t want to become numb, but we also don’t want to feel overwhelmed.
Reading instead of watching or listening might help. It allows you to set the pace – and that can be a relief.
Less is often more.

→ What works best for you?

  • Plan your pauses

Your nervous system needs rest. Without it, you’ll feel overstimulated and tense. Treat yourself to regular micro-breaks:

  •  Simple breathing: Inhale through your nose, pause briefly, then exhale through your mouth. Make sure your exhale is longer than your inhale – that helps calm the system.
  • Time in nature: Just 5–10 minutes can make a difference. Nature has a soothing effect on the nervous system.
  • Move: Movement gets body and thoughts flowing. I keep it simple – even a walk to the recycling bin does the trick.

→ How could you build in short pauses during your day?

  • Your personal Yin and Yang

“Yin and yang stand for harmony. Two opposing forces attract and are inseparable. Neither is superior to the other.” (Focus.de)

For me, that means staying aware of my balance:

Too much sitting? → Move.

Too much overthinking? → Take action. What’s one small way I could help?

Too much mental effort? → Invite lightness. Do something playful.

→ What do you need right now for your balance?

  • Shift your perspective

Almost anything can be viewed differently. Sure, I had hoped for sunnier Easter weather – and at the same time, the rain is vital for nature.
When I go hiking in the Taunus and see the effects of climate change, I’m grateful for every drop.

→ What could you look at from a different angle today?

Frau die meditiert steht für Zeit der Erneuerung und Hoffnung

  • Your life is now

So many of our thoughts are in the past or future. But life is happening now. Keep bringing yourself back to the present – for instance, with a

Mini meditation:
Sit upright, feet flat on the ground. Inhale – belly expands.
Exhale – belly contracts.
Let your shoulders drop. Relax your jaw and your face.
Let go. With every breath, feel yourself becoming more grounded.

→ How did that feel? Take a moment to notice.

  • Practice makes a difference

The more regularly we practise, the easier it gets to return to our centre in stressful moments – just like with sports, music, or learning a language.
And still: tough days are part of life. Let them come – and trust that they’ll pass.

→ When could you allow yourself 1–2 minutes a day to practise?

  • Stay with yourself – for your own sake and for others

Make space for yourself regularly so you don’t lose your centre. You can’t always control external circumstances – but you can influence how you respond to them.
From your centre, you act with more clarity and intention.

Easter – a time for renewal and hope

Yes, even in these challenging times. That’s exactly why it’s so important to take care of ourselves – and to contribute from a place of inner balance.

Iwish you a peaceful and meaningful Easter.

I hope these thoughts support you in staying centred – or finding your way back.

If you’d like to strengthen your resilience with guidance, I’d be happy to support you through coaching.

→ Feel free to book a free discovery call – I’d love to meet you.

If you found this post helpful, feel free to share it or sign up for my newsletter for more inspiration.

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(Deutsch) So stärkst Du Dein psychologisches Immunsystem Tipps zur Resilienzsteigerung

Tasse Tee mit Zitrone Psychologisches Immunsystem staerken

Psychological Immune System: Tips for Boosting Resilience

I’m writing this article in winter – the season of colds, flu, and other illnesses. On a physical level, we prepare for this with vitamins, warm clothing, and hot drinks. We do quite a lot for our physical well-being. But what about our psychological immune system? Doesn’t that need strengthening too? Especially in the darker months?

Strengthening the Psychological Immune System – All Year Round

Is it really only during the darker months? When I look at global events, and also the mood here in Germany, I’d say it’s more of a constant need. And that’s before even considering the challenges, setbacks, and disappointments we face in our personal lives. Often, we feel drained, powerless, and exhausted.

Mental resilience is a key to better coping with crises. Your psychological immune system protects you from the effects of constant stress.

Before we continue, here’s an excerpt from my post on YouTube. (in German)

How the Psychological Immune System Boosts Our Mental Resilience

How do we get out of a slump? Thanks to our psychological immune system (PIS). The term was coined by Harvard psychologist Daniel Gilbert, describing the ability to develop psychological antibodies that help us build resilience.

These psychological antibodies train our brain, rewire it, and help us learn from adversity. They protect us from the emotional strain that can arise from failure, trauma, and stress. (Psychologies, November 2024)

Before we dive into practical tips, let’s take a quick look at the scientific foundations. Understanding how our psychological immune system works is the first step in strengthening it.

No time? – Scroll down for: 8 Ways to Strengthen Your Psychological Immune System

Smiley fuer Staerkung des Psychologischen Immunystems

Healing & Resilience: How the Psychological Immune System Helps

Ian Stockbridge, founder and therapist at Hope Therapy & Counselling Services, describes it this way: “The psychological immune system protects and maintains mental well-being in the face of emotional and psychological challenges, just as the physical immune system defends the body against illness.”

He further explains that our psychological immune system helps us, “…adapt to negative events by triggering a variety of psychological reactions. These reactions help us reinterpret our situation or give it meaning, making change and ultimately healing possible.” (Psychologies, November 2024)

On the other hand, a weak psychological immune system can lead to feeling overly stressed or being plagued by constant fears – potentially leading to depression. On a physical level, we might develop misguided coping mechanisms: eating disorders, alcohol or drug abuse, uncontrolled outbursts of anger.

There is no life without challenges – just as there is no perpetual nice weather. We have no control over either. What we can influence, however, is how we deal with it. Your psychological immune system – in other words, your mental resilience – protects you from stress in daily life and during times of crisis.

Of course, there will continue to be ups and downs. But we can learn not to fall so deeply and to bounce back more quickly from the lows.

Here are my tips for you, on both a psychological and physical level. Because it’s not mind or body, but rather our physical health is closely tied to our emotional and mental state.

Smiley fuer Staerkung des Psychologischen Immunystems

8 Ways to Strengthen Your Psychological Immune System

1) I create the world as I see fit

How do you see the world? Do you have a positive worldview, or do you primarily perceive threats? And how do you see yourself?

Tip: Practice gratitude for what you have and what you can do. Acknowledge the beautiful things in your life and in yourself – for example, with a reflection journal: “I like about myself …”

Note: In an ideal world, our brains would only store the good and block out the bad. In reality, it’s the other way around – for a good reason: the famous saber-toothed tiger. Negative experiences tend to stick longer. That’s why we need to help ourselves, as described above.

2) Accept what is – and take action where you can

There’s a lot that’s beyond our control. But there are also things where we can actively make a difference.

Tip: Think about what matters to you. What contribution can you make? Every contribution counts! I talk about this in my short story Paths Full of Light & People Who Walk with Us.

3) Move from problem-thinking to solution-focused thinking

Switch from passive mode to action mode. When overwhelmed with emotion, bring in rationality. Think outside the box – nothing is too crazy!

Tip: What problem can you start with? Get started! Find a role model or a cheerleader – whatever works best for you.

4) Because you are worth it

Your health is non-negotiable. Take care of your well-being. Ground yourself in the here and now.

Tip: Below you’ll find practical tips to strengthen your physical immune system.

5) Yes, I can! – How to develop your inner strength

There’s nothing stronger than taking control of your own life. And success experiences are key! Set small, achievable goals.

Tip: I talk about this in my post Step by Step to Your Goal.

6) For a strong sense of togetherness

Sometimes we need a cheerleader to lift us up. Other times, we can be that cheerleader for others. We can also learn from role models – real or imaginary.

Tip: More on this in my short story Paths Full of Light & People Who Walk with Us.

7) That’s your life! Shape it – Find meaning and design your life

What is the meaning of life? When we find meaning, we can see challenges as opportunities.

Tip: What drives you? What gets you out of bed in the morning? Dare to dream and discover your possibilities.

Now, a bit longer, but this part is especially close to my heart:

8) Let’s improvise! Say yes to mistakes – and use them for yourself!

Improvisation is part of life – it keeps us flexible, lively, and gives us plenty of laughs. Most importantly, it makes us human. But trying to control everything and rushing through life in task-completion mode is not only exhausting, it’s simply impossible. – It’s as easy as that.

On top of that: We lose our ease in the process. Always remember: Nobody is perfect – and that’s what makes us relatable and authentic! 🙂

Tip: Mistakes are important! They help us grow and show that we dare to take risks. More of that! And anyone who can laugh at themselves is doing something good for their health. 🙂

-> “Laughter is good for you“ – want to boost your mood at the press of a button? Find out more in my blog post.

And remember, with all these tips: Practice makes perfect. This way, I can respond to challenges more quickly and effectively because I’ve already created the necessary connections in my brain.

Smiley der das psychologische Immunsystem staerkt

Now that you have some ideas for strengthening your mental resilience and psychological immune system, I’d like to give you some practical tips that will not only boost your physical immune system but also increase your overall joy of life:

7 Practical Tips for Strengthening Your Physical Immune System

1) Deep Belly Breathing: Breathe in slowly through your nose, breathe out through your mouth.

2) Stretch: Stretch your chest and shoulders. Here’s a guide .
Expanding physically and mentally: This is the focus of my post Power Posing.

3) Ice, Ice Baby: A cold shower or splash your face with cold water. Bonus: a brushing massage – my go-to mood booster in the morning.

4) Meditation: Take 2 minutes during the day to focus on your breathing and posture (expand the chest), letting your thoughts drift away.

5) Shake It Off: Put on some music and go for it! Video with inspiration from a gymnastics teacher.

6) Singing & Gargling: Positive stimulation through vibration. Depending on the sounds, you’ll also get a laugh on top of that. 🙂 – Find more feel-good tips in my post: Discover the Sunshine Child Within You.

7) Spend Time Outdoors: “Colours are the smiles of nature.” – James Henry Leigh Hunt, English critic, essayist and poet

And here is a feast for the eyes: Moments of Kalmfulness

I hope these tips help you activate your inner strength in challenging times. If you need support to further strengthen your resilience, I’d be happy to assist you with coaching.

Would you like to develop your mental resilience further?

Book a free introductory session – I look forward to meeting you.

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(Deutsch) Zuversicht Wege voller Licht und Menschen, die uns begleiten

Bank am Fenster mit Kerzen Confidence – Paths Full of Light and People Who Accompany Us

 

Confidence – Paths full of light and people who accompany us: Confidence gives us strength – especially in times that challenge us. In my story, it’s about exactly this power: how it drives us to take new paths and how it emerges from a strong sense of togetherness. Resilience – the ability to emerge stronger from challenges – is not only based on ourselves. Often, it’s relationships that help our inner strength grow. Don’t we all need people who listen to us? People with whom we can let go and simply be ourselves?

My story inspires finding confidence and believing that together, we can achieve so much more. I’m firmly convinced of this. Are you too? A story that’s relevant no matter the season.

Look forward to the next part of my “Martha & Alva” series, which shows that together, we can achieve more than we sometimes think.

And now, here’s something special: Together with my friend Amelia from England, we’ve recorded the story on YouTube in both German & English for you. – No time? No problem! Feel free to just listen. Happy reading or listening! 🙂

Confidence – Paths Full of Light and People Who Accompany Us by Bettina Bonkas

Had another year really passed? It was hard to believe how quickly time had flown. Just recently, she had celebrated Christmas with Alva and the others. And now, she was back here—in Bad Homburg. With her.

Martha shook herself, almost automatically. Shake it off! That was her strategy for shaking off stuck thoughts. But today, it just wasn’t working. The sky was gray, and so was her mood.

Alva’s small B&B welcomed her like a safe harbor. Cozy as always, but something was missing—Alva. Her friend was in Scotland with Daniel, and Martha had to get by alone for a few days.

Martha remembered very well when she first came here. Back then, she had just separated from Björn. It had hurt so much. How comforting were the talks with Alva. She had learned so much from this woman. (Glühwein tastes good in Scotland too)

One visit hadn’t been enough. Alva had become an important friend. Once, she had even spent Christmas with her and her partner Daniel on a Scottish island—that had been absolutely magical!

Currently, Alva was in Scotland with Daniel; the two were in a long-distance relationship and saw each other whenever they could. Luckily, they would be back here in a few days. Martha would manage to pass the time until then.

Katze zwischen Weihnachtskarten

Cats always help (dogs too! 😉 )

At least: Antonia, the cat, was there, purring and rubbing against her legs. “You know what, Antonia? Shopping for gifts can wait. First, let’s make ourselves comfortable.” She had learned that from Alva: Tea first. The rest can wait.

Less than 15 minutes later, Martha was sitting in the armchair by the fireplace. Her legs were on a footstool, a blanket kept her warm, and Antonia was purring on her lap. Steam rose from her cup of tea. Oh, if only life could always be so simple.

But then, it would probably be boring. Challenges were part of it. As she reflected on the last few years, she even felt a little proud: what she had learned and accomplished! But one thing was certain—without Alva’s support, she wouldn’t have made it. She had also learned that from her: relationships are what carry us. (Resilience)

This year, however, had been tough. Corona still lingered in Martha’s bones. Then there was the war in Ukraine, and now even the conflict in the Middle East. Trump in 2025, political instability in Germany, a struggling economy—and on top of it all, the looming threat of the climate crisis. To top it off, she was worried about her job. Would there be layoffs?

Another spiral of thoughts. Her confidence was dwindling.

Encounters That Enrich Our Lives

But before she got lost in it, she remembered Alva’s advice: movement helps—especially in nature. (Embodiment)

Ein Weg im Schlosspark von Bad Homburg

It was chilly, but the park was as beautiful as ever. The little bridge, the old trees, the calm pond. At least that remained unchanged. At the end of the park, she saw a pavilion with candles burning. Or were they LED candles?

As she got closer, she recognized a woman. She had a cup in her hand and was gently moving to the music. Catalina.

Catalina radiated joy of life—despite the dreary November weather. Her energy was contagious. She noticed Martha and waved her over.

“Would you like to join me?” she asked with a warm smile.

Martha hesitated for a moment, then followed the invitation.

“Hi, I’m Catalina. Would you like a hot chocolate? I always make a little extra in case someone joins me.”

Soon, the two were deep in conversation.

Eine Tasse Kakao die Zuversicht schenkt

Encounters that enrich our lives

“Where do you get all your energy from? Especially in this weather? I’m so grateful you’re pulling me out of my November blues.”

Catalina laughed. “What’s the alternative? Gray thoughts for gray weather?” Her earrings swayed as she shook her head. “I’d rather go for confidence. I’ve learned that from my nan. She likes to quote Anaïs Nin:

‘We do not see the world as it is, but as we are.’

Martha let the words sink in.

“Your grandmother seems impressive.”

“She is. Full of joy and wisdom. She also says, ‘Create the world as you see fit. And don’t forget to take others with you.'”

“Are there no moments when you’re sad, Catalina?” (Mindset)

“Of course. We’re human, after all. But I draw strength from the relationships I have—family, friends. And moments like this one. That gives me as much as it gives you.”

Martha smiled. “So, you have your people, the ones you recharge with?”

“Exactly. Don’t we all need that?”

“Absolutely.” Martha fell silent, lost in thought.

Catalina wasn’t just inspiring—she was also a photographer and coach. “I love seeing people behind the facade. Sometimes, when I’m coaching, I take photos—before and after. Faces change when we relax. It’s beautiful to see. Especially leaders are often amazed at how different they appear.”

Catalina offered to take a few photos of Martha. When Martha saw the pictures, she was deeply impressed.

“Wow! No one has ever seen me like this. The photos are really strong—thank you so much!”

Catalina smiled. “You know, Martha, I firmly believe that each of us can contribute to a better togetherness. It doesn’t have to be something big. Every contribution counts. As long as it comes from the heart.”

“That wasn’t exactly small what you did for me, Catalina. You took time for me and shared your expertise with me. That means a lot to me.”

Waescheklammer mit Fotos und einem Herz stehen fuer Zuversicht

The New Year Can Come

The reunion with Alva and Daniel was warm. They had much to talk about, and Antonia enjoyed the extra cuddles by the fireplace. This time, they celebrated Christmas together with two of Daniel’s friends from Scotland. And as it goes with Scots—it was full of laughter, dancing, and of course, drinking.

Before Martha left, she met Catalina one last time. Anaïs Nin’s words still echoed in her mind: “We don’t see the world as it is, but as we are.”

Strengthened by the encounter with Catalina, the warmth of Alva and Daniel, and all the inspiring moments, Martha felt ready. The new year could come.

“Let’s roll up our sleeves and see what we can achieve together,” she thought. On paths full of light—and with people who carry us.

Roter Truck mit Weihnachtskugel

Merry Christmas and a Happy New Year filled with inspiring encounters – Happy Holidays!

Viele Herzen stehen fuer Zuversicht

Did you enjoy my post? I’d be thrilled if you shared it: classic via email, on social media – anything is welcome. If you subscribe to my newsletter, you’ll receive my posts automatically. 🙂

Are you interested in personal development,

  • but feel a bit overwhelmed and wish for additional or deeper support?
  • or realize that you’re stuck and not making progress on your own?

Some topics are complex and need a more in-depth look. I’d be happy to support you with coaching.

Interested in a free introductory call? I look forward to hearing from you.

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(Deutsch) Lachen macht gesund

Bettina Bonkas lacht das steht für Lachen macht gesund und gluecklich

Laughter Makes You Happy & Healthy

Laughter is good for your health, or as an old proverb goes: “Laughter is the best medicine.” That sounds all well and good, but let’s face it: there are times when we really don’t feel like laughing. After all, I can’t just flip a switch and feel happy. Or can I?

We can positively (and, of course, negatively) influence our wellbeing through our bodies. Let’s take a look at what research and the legendary management trainer and author Vera Birkenbihl has to say about this.

The interesting question is: What can laughter do for us in terms of making us happy and healthy? Join me and find out.

Gelotology – The Study of Laughter

In my blog post “Power Posing – Mindset & Embodiment,” I wrote about the effects of power posing—striking “power poses.” I prefer to call it “showing posture.” My posture, both physical and mental, has an impact on my wellbeing.

This also includes my inner attitude toward life: Do I take life seriously or with humour? It’s scientifically confirmed that laughter is healthy. When we laugh, serotonin is released in greater quantities—also known as the happiness hormone. The study of laughter and its effects on physical and mental health is called gelotology.

Smileys stehen fuer Lachen macht gesund

Vera Birkenbihl – Joy Hormones Devour Fight Hormones

Vera Birkenbihl’s lectures are legendary, and so is her saying: “Joy hormones devour fight hormones.”

If you want to harness the healing power of laughter, you need to consciously trigger stimuli that encourage laughter. In her November Happening at the Technical University of Munich, Vera Birkenbihl gave a very entertaining guide to boosting your mood.

Smile for 60 Seconds – Just Like That. Yes, it works; most of the time at least. And it can even take on an absurd quality, especially when you’re not in the mood for laughter.

Let’s say you’re really not in the mood to laugh. You’d rather nurture your bad mood and irritate everyone else with it. Or perhaps you go to the loo to laugh. While you’re sitting there, try a big grin. It’s so absurd that you might start laughing. That could happen to me for sure. 🙂

No Change of Place Possible? Try tying your shoes while pulling the corners of your mouth up to your ears at the same time. It’s also a wonderful stretching exercise for your back and legs—killing two birds with one stone. Trust me, your smile will go unnoticed. Most people won’t bend down to see what you’re doing down there.

Vera Birkenbihl presented this in such a funny and impressive way. Sadly, she passed away in 2011. But her performances remain and continue to inspire.

Sometimes, though, it’s also okay to embrace your bad mood. A few years ago, my son and I missed the ferry in Dover because things were moving much slower at our check-in than at the others. The cars waiting at the other counters got all on the earlier ferry. But not us.

The consequence: an hour-and-a-half wait. We had been travelling for about 11 hours in total, so you can imagine how much we were looking forward to getting home sooner.

So, we had some extra time to kill at the port. No, I wasn’t in the mood to put on a smile and, instead, I nurtured my bad mood. It felt good, and when we finally got home, I was in high spirits again. 🙂

Das Wort Jokes mit Clownsbildern denn Lachen macht gesund und gluecklich

Does a Fake Smile Make Us Happy? Here’s What the Research Says:

A study led by Dr. Nicholas Coles from Stanford University looked into this question.

The researchers involved in the study included supporters, skeptics, and fence-sitters—in other words, undecided participants.

They divided the participants into three groups: One group was asked to imitate the photo of a smiling actor. Another group was instructed to pull the corners of their mouth upwards. The third group was asked to bite a pen without touching it with their lips.

In each of the three groups, half of the participants were shown funny pictures during the experiment, while the other half stared at a blank screen.

Additionally, there were other tasks, such as solving math problems, to obscure the main purpose of the study.

After each task, the participants were asked to rate how happy they felt at that moment.

Results of the Study

After analysing the data, the researchers found the following: There was a clear increase in happiness when participants mimicked the smiling actor’s photo or pulled the corners of their mouth towards their ears.

The pen-biting method did not produce the same results.

Dr. Coles commented on the findings: “Smiling can help people feel happy, while frowning can make them feel angry. Therefore, the conscious experience of emotions must, at least in part, be based on physical sensations.”

However, he pointed out that the effect is not strong enough to overcome depression. In such cases, deeper support is required.

In summary, we can conclude

A smile can trick your brain into thinking you’re happy. This triggers the release of happiness hormones and boosts your mood.

Short & sweet: Laughter makes you happy and is the best medicine. It makes us feel wonderfully alive.

Children always show us this so beautifully. 🙂

Lachendes Kind steht fuer Lachen macht gesund und gluecklich

Are you interested in personal development,

  • but feeling a bit overwhelmed and looking for additional or deeper support?
  • noticing that you’re not making progress on your own?

-> If so, my coaching might be just what you need. Some topics are more complex and require a more in-depth approach. Feel free to book a free introductory call.

Interested? I look forward to hearing from you.

Did you enjoy my post? If so, I’d be grateful if you could share it, especially if you’re on social media. If you subscribe to my newsletter, you’ll receive my posts automatically.

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(Deutsch) Welt-Glücks-Bericht – Was macht uns glücklich?

Sorry, this entry is only available in Deutsch.

Eine Frau springt vor Glück steht für was macht uns glücklich Weltglücksreport

Welt-Glücks-Bericht – Was macht uns glücklich?

Der World Happiness Report (Welt-Glücks-Bericht) wurde kürzlich veröffentlicht. Deutschland ist von Platz 16 auf Platz 24 abgerutscht. Ich habe das zum Anlass genommen zu recherchieren, was uns glücklich macht. Unten findest Du, was Experten sagen und meine Erfahrungen als Coach sind mit eingeflossen.

In meinem Beitrag “Was macht uns glücklich? findest Du

  • Erklärungen
  • eine Antwort auf die Frage, was Glück bedeutet
  • warum es so wichtig ist und
  • Tipps zu: Wie Du Deinem Glück auf die Sprünge helfen kannst.

Erklärungen

Maike van den Boom, eine deutsche Glücksforscherin, die in Stockholm lebt, erklärt im Interview mit dem ZDF zum Welt-Glücks-Bericht, warum wir Deutschen uns mit dem Glücklichsein schwertun:

Wir Deutschen stehen uns selbst im Wege, weil wir uns gerne an Regeln halten. Wir wollen gerne Sicherheit und dass die Sachen so laufen, wie wir uns das vorgestellt haben. Aber das ist heutzutage nicht mehr so. Und damit haben wir Schwierigkeiten. Das steht unserem Glück im Weg.

Und im Interview mit dem rbb vom 20.3.24: Uns Deutschen fehlt es an Gelassenheit und Zuversicht. Wir haben die Tendenz, in Angst und Schockstarre zu rutschen, bei all den Veränderungen, die gerade auf uns niederprasseln. Das ist zwar verständlich, hilft aber nicht beim Glücklichsein.

Was kann Deutschland von den Nordeuropäern lernen?

Continue reading “(Deutsch) Welt-Glücks-Bericht – Was macht uns glücklich?”

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All we need it love

Sternenglanz steht fuer All we need is Love

All we need is love: Lately, I’ve been experiencing many people as tired: tired because of too much work. Tired because of personal burdens. Tired after Corona, or currently again because of Corona. Tired due to the terrible wars and bad news that seem to have no end. My firm belief is that there is always a light at the end of the tunnel. And ‘Why seek far afield? See, the good is so close.’ (inspired by Goethe). Yes, goodness can also be found in our daily lives. And with the will to shape, we can contribute to it. Perhaps my short story is an inspiration for you to positively transform something in your life. Enjoy: All we need is Love.

Continuation of “Mulled wine tastes good in Scotland”:

All we need is Love by Bettina Bonkas

That was the best news ever: Alva was back.

Continue reading “All we need it love”

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(Deutsch) Small Talk auf Englisch im Geschäfts und Privatleben

Sorry, this entry is only available in Deutsch.

Ein Mann mit einem Vogel beide stehen für Small Talk auf Englisch im Geschäfts- und Privatleben Small Talk auf Englisch?

Small Talk ist die Kunst, eine Unterhaltung zu führen, egal ob im Geschäfts- oder Privatleben, ob auf Englisch oder Deutsch. Eine nicht zu unterschätzende Fähigkeit, insbesondere in englisch-sprachigen Ländern. Small Talk schafft eine Grundlage für gute Beziehungen. Und gute Beziehungen stärken uns: im Geschäfts- & Privatleben. In meinem Beitrag “Small Talk auf Englisch im Geschäfts- und Privatleben” findest Du:

  • Small Talk: Kein Problem? Meine Erfahrungen
  • Tipps für herausfordernde Small Talk-Themen
  • Phrases für Small Talk auf Englisch im Geschäfts- & Privatleben
  • Beispiele aus der Praxis
  • Themen für Small Talk in English

Small Talk: Kein Problem? Meine Erfahrungen

Eigentlich ist Small Talk kein Problem für mich. Eigentlich. Ich erinnere mich an zwei Situationen, die ich als herausfordernd empfand.

Continue reading “(Deutsch) Small Talk auf Englisch im Geschäfts und Privatleben”

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(Deutsch) Schlechte Angewohnheiten ablegen

Sugar Breaking bad habits

Breaking bad habits

Do you know the feeling of eating past the point of comfortable fullness? Using food to stuff down the frustration of a dysregulated nervous system? Having a glass of wine or two is also often a habitual response after a stressful day of work and easily becomes a default reaction. Or, staying up too long, spending time on things that don’t do you any good. Other bad habits can easily be found. Stop! This blog entry isn’t about dwelling on bad habits but about breaking them.

Let’s have a look at our brain

Continue reading “(Deutsch) Schlechte Angewohnheiten ablegen”

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(Deutsch) Nicht ganz so perfekt

Sorry, this entry is only available in Deutsch.

Nicht ganz so perfekt: Früher hätte ich dieses Video nicht veröffentlicht. Zu viele Kleinigkeiten mit Verbesserungsbedarf.

Heute sehe ich immer noch den Verbesserungsbedarf, aber darauf lege ich nicht mehr den Fokus. Ich bin vielmehr dankbar, dass mein Sohn sich die Zeit genommen hat, obwohl er mit Klausuren & Abivorbereitungen voll ausgelastet ist.

In meinem Beruf als Trainerin (Englisch, Resilienz) & Coach sehe ich häufig, wie der Wunsch nach Perfektion Menschen verunsichert, ausbremst und sogar ausbrennt, ja und auch davon abhält, ihr Potential zu zeigen. Aus Angst, Fehler zu machen.

Aber so lernen wir: aus unseren Fehlern. Bei meinem Training “Yes, I can!  Englisch frei sprechen” steht in der Beschreibung: Fehlermachen ist unbedingt erlaubt. – Sich & das Leben nicht zu ernst nehmen, stattdessen schauen, was wirklich wichtig ist und wo können wir fünf gerade sein lassen?

Darum habe ich das Video auch so eingestellt: Nicht ganz so perfekt. Ich bin kein Verkaufsprofi. Ich bin Trainerin & Coach: Und das aus vollem Herzen. Die Stärken, das Potential meiner Kunden gemeinsam mit ihnen zum Vorschein zu bringen, das erfüllt mich.

Wenn ich das mit meinem Video herüberbringen konnte, freue ich mich.

Übrigens, wer’s lieber schriftlich mag, hier gibt es ausführliche Informationen zu dem im Video erwähnten Training:-)  Resilienz-Training für Innere Stärke & Gelassenheit

Nicht ganz so perfekt, dafür aber von Herzen kommend. 🙂

Herz mit Stiften nicht ganz so perfekt aber schoen

Anmerkung zum „Du“: Mit dem Du überbrücke ich die Distanz, die zwischen uns, wenn wir uns nicht persönlich kennen, besteht.

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(Deutsch) Salutogenese – Was hält uns gesund?

Sorry, this entry is only available in Deutsch.

Zwei Glaeser mit Beeren für Salutogenese was uns gesund haelt

Salutogenese – Was hält uns gesund?

Salutogenese, die Wissenschaft von der Entstehung und Erhaltung von Gesundheit, finde ich als Resilienz-Trainerin natürlich besonders interessant: Was hält uns gesund? Tatsächlich trägt mich aber der Gedanke der Sinnhaftigkeit – ein wichtiger Bestandteil der Salutogenese – schon seit langer Zeit.

Ein Beispiel: Im Sommer 2019 hatte ich einen so schmerzhaften Hexenschuss, dass mich mein Sohn mit dem Schreibtischstuhl an der Treppe „abholen“ musste, nachdem ich mich auf dem Popo rutschend die Treppe hoch bzw. runter bewegte. Die Schmerzen waren heftig und ich war natürlich alles andere als begeistert.

Gleichzeitig mussten wir immer wieder lachen, weil die Situation auch eine gewisse Komik hatte. Meine Besuche beim Chiropraktiker sorgten zumindest für Erzählstoff, die Behandlung als solche war einfach nur ätzend, aber hilfreich.

Immerhin, das Ganze hat mir sehr deutlich gezeigt, dass ich dringend etwas machen muss. Seitdem mache ich wieder konsequent Yoga. Es ist nicht alles perfekt und ein Physiotherapeut musste nachhelfen, aber das Wichtigste: Es tut mir gut. Und ich bleibe konsequent dran: auf körperlicher Ebene und auf mentaler; z.B. Umgang mit Stress. Letztere ist mein Job 🙂 .

Frau die sich bewegt und weiss dass Salutogenese uns gesund haelt

Was ist Salutogenese und wie kann ich mich gesund halten?

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