Dr. Simone’s Mind Space – Details, episodes & analysis

Parents of young children often struggle with finding time for their romantic relationship. It starts with the lack of looking at each other’s eyes. Finding time to look at each other, not after a child running around or being just to exhausted for couple’s time, looking at the phone, watching TV, or simply falling asleep.

These moments are super rare and precious to maintain the relationship. We need to be able to be intimate with each other. That’s incredibly important for the connection among the couple. The more we find small moments of affection, the more we stay emotionally happily stay connected. Even in the most challenging years of small children and sleep deprivation.

It needs a lot a lot of patience and understanding from both partners to come together and spend time with each other.

Seek out support when you struggle. The years are limited, when kids are extra small and depend a lot on their parents. An insight a friend shared with me and I felt being extraordinarily helpful and applicable.

Options for connection:

• Get babysitters, invest in it now, that “expensive” time will be time limited.
• Find 10-15min time each day to connect. Do a shared activity a shared cup of coffee, a short yoga session, a short walk, anything you can do easily together.

@drschwank

@unesurcent

@optimalperformancezurich

Traveling, especially solo traveling can expand our horizon. It does do something with us, challenging our inner selves for self reflection. We’re thrown out of our routine everyday life, the ordinary, out of our comfort zones.

This place is maybe unsettling, uncomfortable, stressful, yet also very refreshing, and rejuvenating.

The disruption traveling can cause to both body and mind have pros and cons, which are why many opt out and decide to stay in their comfort zone of their predictable home country and their own home.

Yet, if we do travel, we become because of this disruption of our comfort zone more world open and tolerant for the other, the new, which only benefits the ones we love, the community, our nations, and the world.

Bring your children on a trip, yourself, and encourage others to follow your footsteps.

Happy weekend energy from New York City, Dr. Simone.

@drschwank

@unesurcent

@optimalperformancezurich

After a wonderful time as a couple, leaving the baby with hid grandparents, to suddenly be all alone, needs adjustment!

Such a tough day, making one very sensitive, vulnerable, and thin skinned.

On such a day, it’s important to be extra kind and generous to ourselves.

Here comes a list of recommendations:

• Go to a cafe by yourself.
• Stroll around without clear agenda.
• Relax at a place you’d usually would go to.
• Take a nice yoga class.
• Enjoy nature.
• Ring a friend.

@drschwank

@optimalperformancezurich

@unesurcent

How do we define life quality in its core?

Living in today’s societies, constantly being on is difficult. We run around 24/7 in our mind and physically always being on the go, planning the next activity, task etc.

Being and living in the moment isn’t even existing anymore. That’s very sad and concerning, with regards to our mental and physical health. It takes a lot of effort to get into a state of calm and relaxation, when the mind is constantly on overdrive.

Tips to unwind:

• Schedule some time in nature, a relaxing class.
• Go offline, everyday for an extended time.
• Observe yourself and your interpretation of relaxation.
• Set a 5min with no plan.

@drschwank

@optimalperformancezurich

@unesurcent

It’s essential for young parents or busy working couples to take time to look into each other’s eyes. Dedicate time just for one another! It will maintain the relationship and spread happiness to all family members.

@drschwank

@optimalperformancezurich

@unesurcent

Happy wife happy life, happy mommy happy family! In order to give, we need to be able to breathe ourselves. Make sure you spend some time alone. May it be a walk along the beach, a yoga class, reading a book uninterruptedly, getting a massage or good night sleep. We can only share our energy if there’s any left.

@drschwank

@optimalperformancezurich

@unesurcent

Working around the world calls for experience in preparation.

Travel planning:

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

A guides for a morning routine designed to boost self-esteem and reduce anxiety for the day ahead.

Morning steps to self-esteem:

• Get up, look into the mirror and tell yourself: hi good morning, I’m just good enough right the way I am!
• Refresh and pamper your face with a daily practice.
• Practice a morning routine; yoga, meditation, running, a nice walk around the block, a swim. You’ll feel energised and calm for the day.
• Dress for success: choose an outfit you like, flatters your silhouette, and there with boost your self-confidence.
• Breakfast

@drschwank

@optimalperformancezurich

@unesurcent

Teaches visualization techniques aimed at self-empowerment and managing anxiety.

How to boost your sense of self-empowerment?

Honestly, not an easy task to answer! We’re brilliant in second guessing ourselves, putting ourselves down, when in theory the exact opposite is what we should be doing! During my training and research, I’ve encountered several inspiring role models. My grandma, PhD supervisors, two incredible females, my PhD mentor, as well as the female opponent at my thesis defence. All these women have their own unique, genuine aura. They are confident in who they are, dare to take space or not if not needed, always willing to support younger women unconditionally, without jealousy, without competition, simply out of passion, and curiosity in sharing values.

Isn’t this amazing?!

That’s how we should get up every morning!!

Visualisation of female power:

• Think of a moment you truly felt in a stage of flow and competency. Go back there!
• Sometimes it helps to turn the world upside down! Inversions are great to reduce anxiety, increase blood flow, reduce swelling after a long flight, and rejuvenate (headstand, shoulder stand, legs up the wall for a more relaxing version)
• Envision yourself in a position you’d like to be. What do you need to get there?
• Have a positive outlook regarding success and failure.

@drschwank

@optimalperformancezurich

@unesurcent

Today’s episode demonstrates fast and effective methods to boost confidence before important events or decisions.

How can we boost confidence before important events or decisions?

-Exercise and get an endorphin booster and reduce stress at the same time.

-Turn the world upside down, do an inversion pose such as headstand, shoulder stand. It will sharpen your attention, make you feel more confident, and calm.

-Present always standing, you can breathe better, reduce stress and anxiety. Standing up signifies a powerful posture.

-Dress for success. Wear clothes that convey confidence and feel powerful while wearing them.

@drschwank

@optimalperformancezurich

@unesurcent