A practical guide from a global female traveler

After a wonderful time as a couple, leaving the baby with hid grandparents, to suddenly be all alone, needs adjustment! Such a tough day, making one very sensitive, vulnerable, and thin skinned. On such a day, it’s important to be extra kind and generous to ourselves.   Here comes a list of recommendations: Go to a cafe by yourself. Stroll around without clear agenda. Relax at a place you’d usually would go to. Take a nice yoga class. Enjoy nature. Ring a friend. @drschwank @optimalperformancezurich @unesurcent

How do we define life quality in its core? Living in today’s societies, constantly being on is difficult. We run around 24/7 in our mind and physically always being on the go, planning the next activity, task etc. Being and living in the moment isn’t even existing anymore. That’s very sad and concerning, with regards to our mental and physical health. It takes a lot of effort to get into a state of calm and relaxation, when the mind is constantly on overdrive.   Tips to unwind: Schedule some time in nature, a relaxing class. Go offline, everyday for an extended time. Observe yourself and your interpretation of relaxation. Set a 5min with no plan.   @drschwank @optimalperformancezurich @unesurcent

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

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

Working around the world calls for experience in preparation. Travel planning: Start your mental inspiration well in advance to imagine the place and increase your “Vorfreude” (anticipation excitement) Pack outfits not clothes! Work with accessories (scarfs, bags, shoes) Shoes: pack a variety of comfort styles for all occasions and long walks! For the flight: a comfortable outfit both for ground and up in the air (a list follows below) For the lounge: focus on light meals, lots of water Relax   Flight outfit and essentials: Compression socks Noise cancelling earphones Silk eye mask Skin care (sheet mask, cream mask, calming mist, hand cream, lip balm) SNACKS the more the better! You never know! Wear: cashmere sweater, tights, top, oversize shirt, silk scarf, mules! @drschwank @optimalperformancezurich @unesurcent

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

Teaches visualization techniques aimed at self-empowerment and managing anxiety. How to boost your sense of self-empowerment? Honestly, not an easy task to answer! We’re brilliant in second guessing ourselves, putting ourselves down, when in theory the exact opposite is what we should be doing! During my training and research, I’ve encountered several inspiring role models. My grandma, PhD supervisors, two incredible females, my PhD mentor, as well as the female opponent at my thesis defence. All these women have their own unique, genuine aura. They are confident in who they are, dare to take space or not if not needed, always willing to support younger women unconditionally, without jealousy, without competition, simply out of passion, and curiosity in sharing values. Isn’t this amazing?! That’s how we should get up every morning!!   Visualisation of female power: Think of a moment you truly felt in a stage of flow and competency. Go back there! Sometimes it helps to turn the world upside down! Inversions are great to reduce anxiety, increase blood flow, reduce swelling after a long flight, and rejuvenate (headstand, shoulder stand, legs up the wall for a more relaxing version) Envision yourself in a position you’d like to be. What do you need to get there? Have a positive outlook regarding success and failure. @drschwank @optimalperformancezurich @unesurcent    

Today’s episode demonstrates fast and effective methods to boost confidence before important events or decisions. How can we boost confidence before important events or decisions? -Exercise and get an endorphin booster and reduce stress at the same time. -Turn the world upside down, do an inversion pose such as headstand, shoulder stand. It will sharpen your attention, make you feel more confident, and calm. -Present always standing, you can breathe better, reduce stress and anxiety. Standing up signifies a powerful posture. -Dress for success. Wear clothes that convey confidence and feel powerful while wearing them. @drschwank @optimalperformancezurich @unesurcent

This episode explores how the psychology of self-confidence, impacts mental health, sprinkled with practical tips to enhance it. Self-confidence starts in earliest childhood. It’s related to a feeling of autonomy and mastery. The earlier children are given the freedom of action to try new things, the more they grow their self-confidence. In order to gain self-confidence, we need to be able to trust in our abilities. A mental construct developed early. However, it can be enhanced later in life, by choosing activities, partnerships, that support your skills and passion. Engage in actives that require your full attention and dedication, where you’re one with the action.   @drschwank @optimalperformancezurich @unesurcent

Waking up, immediately starting to ruminate, worry, notoriously planning the day, trying to control and organize the entire day. Further, second guessing each action one does with a feeling of never being good enough. How can it be stopped, this constant worrying? How can we boost our self-confidence?   -Ask yourself what this worrying stands for. -Is it reasonable and anything you can control? -The more you think, the more you worry. -Focus on relaxing routines, to disconnect the mind from worrying. -Try to break the spiral by yoga, a walk in nature, meditation or simply reading a book or bake/ cook. -Engage in an activity you are fully dedicated to, experiencing a state of flow. -Dare to try: Mastering a challenging situation boosts your self-esteem.   @drschwank @optimalperformancezurich @unesurcent