Dr. Simone’s Mind Space (sesschwank)

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

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

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

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

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

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

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

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 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

Working around the world calls for experience in preparation.

Travel planning:

1. Start your mental inspiration well in advance to imagine the place and increase your “Vorfreude” (anticipation excitement)
2. Pack outfits not clothes!
3. Work with accessories (scarfs, bags, shoes)
4. Shoes: pack a variety of comfort styles for all occasions and long walks!
5. For the flight: a comfortable outfit both for ground and up in the air (a list follows below)
6. For the lounge: focus on light meals, lots of water
7. 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

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

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

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

1. 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.
2. 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.
3. 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.
4. https://www.who.int/news-room/fact-sheets/detail/endometriosis
5. https://www.endometriosis-uk.org/endometriosis-facts-and-figures

@drschwank

@unesurcent

@optimalperformancezurich

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

In today’s episode Agi shares her 13hours to the top of Batian Peak, Mount Kenya. The journey she took and prepared for herself, 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

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

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

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

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

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

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 

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

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/

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 

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

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

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.

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

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

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

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

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

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

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

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

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

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

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

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

1. https://www.childrenshospital.org/conditions

@drschwank

@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

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 traveling 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

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

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

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 

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 

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

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

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:

1. Seek professional help early.
2. Mutually agree on the therapist and frequency.
3. Invest time to understand your partners needs.
4. Be open to use tools, such as the 5 love languages, to understand your partner better.
5. Learn to become a non-judgmental, curious listener.
6. Accept that you might be at different stages in the mourning process.
7. Focus on your relationship as a couple, its values and why you are actually undergoing reproductive treatment.
8. Be willing to share your worries and vulnerabilities with your partner.
9. Relationships don’t have to be complicated.
10. Go out and enjoy some couple’s time. Focus on positive things you love to do.

@drschwank

@unesurcent 

@optimalperformancezurich

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

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

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

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

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

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 explains how she prepared herself, to increase her chances to summit this 5000er.

@drschwank

@agichristine

@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

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

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:

1. Do everything you want BEFORE a flight or train ride!
2. Find tranquility in a situation you can’t change!
3. Stay open-minded and curious.
4. Challenging times ask for decompression!
5. Go for some exercise to not share the negative energy elsewhere!
6. Look at the bright sides, stay positive!

@drschwank

@unesurcent

@optimalperformancezurich

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

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?

1. It’s always easier said than done!

Change is super tough!!

1. 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.

1. Set yourself a goal, like the Everest camps.

Start with base camp one, two, etc. nobody reaches the top within one day!

1. 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

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

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

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

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:

1. Make resolutions for areas of your life that you can be passionate or excited about. Develop resolutions that are based on your values.  

2. 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.

3. Make your goals as specific as possible.  Some suggest making SMART (specific, measurable, achievable, reasonable and timely) goals.  

4. 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.

5. Focus on the process of moving forward rather than the outcome.

6. Take small steps.

7. Avoid blaming or shaming yourself.  View mistakes, failures and setbacks as opportunities for learning and growth.

8. 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

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

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

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

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

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

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

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

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.

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

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

1. 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.
2. Useem, Ruth Hill; Downie, Richard D. (1975-11-30). "Third-Culture Kids". Today's Education.
3. 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.

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

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

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

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

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

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

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

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

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

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

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

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

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.

1. Be a team self-blame starts when you see infertility as your own struggle.
2. Try to keep some spontaneous intimacy. “Planned sex” is unsexy.
3. Manage your stress. Seek professional help, if your stress becomes unbearable and overwhelming.   
4. Communicate honestly. Resentment and anxiety can shut down the lines of communication in a marriage or partnership.
5. Become educated. Knowledge is powerful, especially when it comes from a qualified expert.
6. 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

Holiday ‘blues’. Stress, loneliness, grief, loss, conflict, and unrealistic expectations during the “most beautiful time of the year“.

What helps to alleviate the symptoms?

1. Create islands of me time. Be kind to yourself. Treat yourself.

2. Let go of expectations. Take a moment to feel and express gratitude. 

3. Care for others. Volunteer. Serve a holiday meal. 

4. Go on a walk in nature. Watch a holiday movie or go to a restaurant.

5. Seek help. Reach out for support.

6. Set boundaries, say no.

7. Stick and remind yourself of healthy habits.  Pay attention to nutrition, exercise and sleep to boost your resilience.

8. Practice loving people that irritate you. 

@drschwank

@optimalperformancezurich

References 

https://www.mymentalhealthsolutions.ca/blog/title/holiday-blues/id/69/

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

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…

1. Book in specific down time session: exercise, yoga the best, massages, especially for head and feet to keep you grounded.
2. Say NO. Cancel and really don’t have any bad feeling about saying no.
3. 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

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

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

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

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

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

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

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

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

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

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