Dr. Simone's Mind Space

Today's podcast shares the most essential pillars on a long distance travel with a toddler. -Be relaxed and go with the flow. -Add as much comfort and quiet time into the trip. -Be prepared for everything, helps you to relax. -Pack early and wisely. -Never forget the snacks for the entire family on board! -Love is the motto.   @drschwank @unesurcent

Today's global conversation with entrepreneur Sophie. Equipped with her holistic training, she works as a Wellness Consultant and Yoga Teacher. Her goal is to help my clients feel their best, both mentally and physically.   @drschwank @unesurcent @sophievallison

Today's conversation with Haruka, founder of Sayaka Matcha- handpicked and nurtured in Uji, Kyoto. Get inspired by a female business owner, mother, and international ambassador. @sayaka.matcha @drschwank @unesurcent  

Why is it so essential with boundaries kids?   Boundaries provide safety and a frame. It's difficult to do set them, as it's encountered, like with adults with resistance. Yet, so important in the long run. Boundaries help children learn to deal with frustration and challenges, do teach them conflict resolution.   For parents, the challenge is the containment of the child's emotions. Keep in mind, the entire rainbow of emotions is necessary for a rounded, secure sense of self.   @drschwank @unesurcent

Today's conversation with a special international guest. Jessica Mahler is a holistic health coach passionate about helping people feel fully alive. Through embodiment, creative exploration, deep listening, and playful exploration, she creates spaces for transformation, empowerment, and uninhibited self-expression.   @drschwank @unesurcent Learn more at www.jessicamahler.org  

Mom guilt often hinders women from taking time for themselves, when needed the most. Your glass is empty, only a couple of drops left, yet you give even these to your surrounding, before drinking yourself.   Metaphorically: Dehydrated and exhausted, you don't get far. Fill up your water bottle with nurturing electrolytes.   Metaphorically: Take the oxygen mask first self, before helping others.   It takes a supportive partner, family, and a secure relationship with your child, and courage, to overcome mom guilt, questions from outsiders, second guessing yourself, to get to the place of mom-alone-time.   Yet, it is sooo essential to be able to give back all you can and be the best possible you, an attentive, sexual, sensual, caring partner for your loved ones, and a present, happy, containing, patient, and nurturing mother to your child/ children.   How can we resolve this dilemma:   Women support women: encourage and support each other, that we are all worthy of mom-alone-time.   Reduce maternal gate keeping: to increase fathers/ partners self-confidence in their parenting role and increase father-child bonding, connection, and relationship.   Equality in partner relationship: encourage each other and giving each other space to recharge batteries, to return rejuvenated, balanced, and happy.    Act we role model for our children, showing them that moms can spend time away from kids and kids still be fine.   @drschwank @unesurcent

Today‘s podcast is a reflection over a professional journey with a personal interim touch. Working in the field of women's reproductive health for most of my academic career, I was always driven to improve the situation of women across the globe, to provide a better start for future generations. In the midst of my journey to become a professional and academic expert in the field, I was challenged with fertility difficulties myself. Leading to an even greater advocate for women's reproductive health and freedom.   @drschwank @unesurcent

Today, after a lovely yoga class, Regina and I sat together and summarized, what we had discussed during our lovely coffee hour. Our passion for women's health. Regina is a global woman, who lived more than half of her life in Asia. She's seen the world and the world changing in the East. She's a hormone yoga teacher and passionate to share her wisdom to younger generations and women of her age on hormones, nutrition, exercise, and a healthy lifestyle.   @drschwank @unesurcent @vonwahlregina

Feeling constantly anxious, tense, or overwhelmed, a state that can be more than just a hard time—it could be toxic stress. This type of stress, we experience as all-consuming, making it hard to relax. However, with the right support and practical tools, you can regain balance and shape confidence and resilience that lasts. What is toxic stress? Toxic stress is a prolonged state of stress. It's the result of ongoing overwhelming and unmanageable challenges. It appears arises in situations where people feel stuck in difficult circumstances, like prolonged  adversity, neglect, trauma, or illness, lacking adequate support from family and members of their community. Toxic stress can be the result of childhood adversity, yet is also can also profoundly affect adults. Many adults may not recognize toxic stress symptoms until they escalate, sometimes leading to conditions like PTSD.   How to recover from toxic stress?   Create a support system Seek professional support Practice relaxation techniques Legs up the wall activating the parasympathetic nervous system to relax and calm down Focus on what you can control Stay active Participate in support programs Validate your feeling @drschwank @unesurcent

Living on a constant high speed train is mentally and physically exhausting, not only for the hyper anxious individual, but the entire surrounding. Most of the time, the anxious person is too preoccupied with the handicapping anxiety, that they're not seeing and mentally understanding their behaviour's impact on others.  This can lead to lots of frustration, misunderstandings, feeling hurt, extra vulnerable, even more anxious by trying to fix the situation, aggressive, as well as negative inwards, namely depressed.  It's simple to talk about it from the outside, how to adjust and transition out of a hyper anxious state of mind, but super difficult to change behaviours, especially when chronically being on heightened anxiety.    How can yoga can help hyper anxious people?    It is its powerful connection between body and mind. Yoga can calm the hyper anxious mind by moving meditation. It is accessible for people of all ages, different physical fitness, and is possible to be practiced in any place, without the need of equipment. Yoga can be retrieved in situations of acute stress. Its bridging of body and mind is an extremely effective intervention, in such circumstances of acute stress.   @drschwank @unesurcent

Many of us have experienced a situation of anxiety, may it be public speaking or your driver's license ride. When there is lots on stake and personal, family, and societal expectations tied to it, we tend to over estimate the amount of time people spend being present and having an opinion about it. High achievers, with high intrinsic motivation, tend to overthink, overanalyse, and catastrophize events and their outcomes.   In order to reduce the symptoms of worrying; what often happens is that people run away from their fear even more. Aimless, like chased by a perpetrator, a wild animal. In such situations of hyper vigilance, we need to send the body and mind a signal of calm. This is however immensely difficult to remember, in a state of such acute (chronic) stress.   What helps fast? -Breathing deeply -High intensity exercise -Legs up the wall, other inversion position -Grounding exercises, shavasana -Meditation: body scan -Grounding foods: root vegetables, warm soups, date milk with cardamom & cinnamon   Listen to the podcast: https://podcasts.apple.com/se/podcast/dr-simones-mind-space/id1532493956   @drschwank @unesurcent

Many children and their parents discuss and struggle with the same topic over and over: keeping school and generally for adults, their “stuff” organized. In order to be successful in school and generally in life, we very clear need how to organize individual people, small and big groups. The better we keep track of things, the less time we'd actually need and the less physical and mental effort would be required. We'd be able to allocate our resources to other things, which are most likely more stimulating and intellectually more demanding and interesting. It saves us a lot of mental space, that's then free to be used  in more creative ways. This is also one of the explanations, why we often miss out on qualitative time, not “contaminated” with re- or post-organizing.   Write a to-do list -Plan your outfits and outfits of your child -Always return things to the place they belong -Routines rock as always -Have a routine in getting ready in the morning and evening unpack your belongings for yourself and your child -Engage all family members in keeping their belongings organized -An organized room, apartment keeps you accountable and sets a scene to be all planned out -Use a decluttering and gifting to charity approach for the entire family to avoid piling up too much stuff -Go with the flow, if organization doesn't work out one day -Let children play and have them after playing and pulling out everything return the toys     @drschwank @unesurcent

A time of excitement, anxiety, and increased stress for all family members. Expectations, visions, milestones, and goals. As a family, each member contributes to supporting each other. Every member has a responsibility to make the common goal successful. This approach gives each member autonomy to achieve the envisioned milestones. Discuss with everyone how you'd like to achieve the goal. Who's going to do what. By setting tangible goals, each one can feel engaged, motivated, and can be held accountable. And in all of this, never feel to be an add on, but a honest member.     References https://raisingchildren.net.au/toddlers/behaviour/understanding-behaviour/about-self-esteem   @drschwank @unesurcent

It's holiday season and for many parents around the world, this implies travelling with kids. Maybe you visit a family member alone with your child. How to cope with solo travelling?   Some recommendations: AA as -Travel Compact -Don't bring too many toys. New places are like lot we s of new toys -Pack using lists to organise and minimise unnecessary multiples -Comfort before price: take that taxi instead of bus etc -Ask for help, don't be shy -Bring enough funny snacks for the train, flight, car ride -Hydrate yourself and your child well -Stay relaxed, your child will be too -Go with the flow -Humour always helps   @drschwank @unesurcent

Many parents around the world struggle with sleeping patterns of their children and often themselves too. What to do? Especially, when on holiday break? It's a challenging endeavour and can make one get to physical and mental exhaustion. It's important to listen to oneself and one's body's signals. Having a different sleeping schedule comparing to the everyday life is rather normal during the holidays. Don't we adults have that too? Why do we expect anything different from our kids? Yet, it doesn't take away the wonders and questions of self doubt if we're doing something wrong.   Some recommendations for better sleeping hygiene: Routines rock, BUT adjust them to your situational needs!! Rituals and symbols are a good way of easing into sleeping Go with the flow Keep your own healthy sleeping routine and lead by example A prior to bed ceremony can help the mind settle in Use symbols such as washing your and your child's face (a bath), creaming the body, light a candle or use a room sent to set the scene for coziness

What to do as working parents when daycare/ schools are closed?   The holidays weather in the northern hemisphere is usually quite a challenge. Especially, with smaller kids who can't yet be put on skis. Many parents decide to skip the chaos up in the Swiss mountains, but where to go to get some urgently needed sunlight and not too much hassle?   Parents of small children in the lowlands of Switzerland are best equipped, if they have a day bag packed. Ready for an easy start to head out into the sun. Overall, gloves, winter boots, hat, and sunglasses ready at hand.   Activities around the lake of Zurich: -Uetliberg (check webcam and crowded!) -Felsenegg cable care & tea house (open on weekends) -Albis great view, lots of sun, and awesome slide ride hill (car or postcard only) -Any place higher up near by, such as: Einsiedeln, Rigi, even St. Gallen   Catch a train and off you go!     @drschwank @unesurcent

Spending time with loved ones can be one of the greatest joys of the winter holidays. But family time can also result in conflict.   Long manifested challenging family dynamics can cause friction between members of ones and cast a shadow over happy gatherings.   There is always the family members that don't get along. Holiday stress can amplify the already tense situation among family members, especially if out-of-town visitors are staying with you. Even joyous family gatherings can add stress by creating more work for those who are hosting relatives or traveling out of town for family gatherings. @drschwank @unesurcent  

Prioritizing guilt free self care is essential. Self care is often misinterpret  as a luxury “problem”. The opposite is true, it's an intentional practice that nurtures your emotional, spiritual, physical, and intellectual well-being.   As many are parents; especially mothers, experiencing reoccurring guilt is a big topic. Guilt for not spending enough time with the children, not giving the child top priority, nor being fully present and dedicated at work. The omnipresent feeling of guilt is exhausting and can be defined as contaminated time.   Self care implies establishing habits that allow to sustain long-term, not just recover from moments of exhaustion.    Seeking help from a mental health coach or therapist to a make a significant difference in managing seasonal pressures. @drschwank @unesurcent

Tips to manage the holiday break   Set boundaries find time for yourself and minimize activities that may negatively impact your mental health. You don't need to put other people's preferences ahead of your needs.   Communicate friendly and clearly with loved ones about your boundaries.   Your island establish a daily routine of self-care practice (yoga, meditation, skin care routine, .   Values make choices that align with your values. You can't change nor control other people, but you can control your response.   Practice acceptance of what we can't control helps us cope with negative emotions and move on to grow. @drschwank @unesurcent  

Today‘s  podcast is in conversation with Dr. Christine, live from New York and off her therapist sofa. Together with Dr. Simone, live from Hong Kong, we discussed the topic of infertility, IVF treatments, and common themes and practices in our therapy sessions.     @drschwank @unesurcent @drchristineforte @optimalperformancezurich  

Spending another research trip in beloved Shanghai, yet feel as lonely as one can feel. Arriving in the city, the central business airport and I'm the only western person passing migration. Such an experience is very interesting, yet l certainly challenging, lonely, and lost in translation, despite the language proficiency. There is something difficult to put the finger on, but it's a small mutual nominator that's just not present. Therefore it's very challenging to make oneself understood, even if speaking the same language. Especially, this doesn't only apply to China, but places and countries, where the optical look of the person speaking the language don't overlap. People per default don't assume someone like me, a white woman speaking fluent Mandarin. It's our inner stereotypes that mess with us. These stereotypes have been established over our lifetime and are short cuts for the brain to handle the vast information we're exposed to. Nothing, a child learns earlier, then recognising the parents' faces. Even the slightest changes have a profound effect on the facial recognition. It is potentially therefore, I wonder, that people have a harder time placing language and look, when it's not matching their inner mental map. Many small interaction components are quite different, depending on the culture, such as minimal responses, gestures, and gazes. These components can all contribute to miss understandings and miss-interpretations. Then in addition, it depends on face values and how important it is to save face, a cultural difference among East and West. It refers to the ease of whether to dare to try and communicate even if the consequence is loosing face in public. @drschwank @unesurcent

Two generations ago, my family decided to move east and explore new territories. A fascination, admiration, and certain level of adventure certainly played a role. A love affair that I had already during early teens. Living in Shanghai was a true dream and returning for my PhD and onward research was almost too good to be true. This very research also connected my partner and me, an MD PhD with family originating from Shanghai. How can the world be so small? Now, my immediate family is also connecting east and west. “We need more of this!” a lovely black New Yorker said to us! I couldn't agree more. We need to unite and see the other side of the world, in order to appreciate and understand each other. The more we approach and accommodate each other, the more we see how similar and like-minded we are. Global citizens are shaped by experiences, appreciation, and respect for others, always with a curious mind. @drschwank @unesurcent @optimalperformancezurich

Many of us live in rush hour 24/7. Their everyday life in the hamster wheel. But how can we escape the hamster wheel and set boundaries for ourselves? How can we deal with the fear of missing out and where to say no or stop. We need to tolerate the consequences of boundary setting, for ourselves and our environment. This is also why it's so hard, because you won't get any positive reinforcement of your behavior of saying no. It needs insight, acknowledgement, willingness to change, and routine setting to escape the hamster wheel. The issue of dealing with one's own FOMO is another struggle of saying no to oneself. Experiencing  FOMO is exhausting for both body and mind. FOMO makes us go and do all activities, even the ones we already know, we won't enjoy. Instead of listening in, asking ourselves, if this really was something you wanted to do, or rather the worry it potentially could and therefore a must going. @drschwank @unesurcent @optimalperformancezurich  

We're constantly on, rushing, running, trying to get a giant to-do list done. It is crucial to take some time out of your busy day, go for a 15min walk, a manicure, hair wash, facial massage, a candle light yoga time at home, something small, that's giving you the care and nurture you need. We all need me time minutes, to be a better partner, parent, boss for our employees, including ourselves, if we're self employed.   Take this seriously, before you burn out ❤️

What could be more unsexy than having your doctor monitor your sex life, as intrusive as ultrasounds on a weekly basis. When under IVF treatment, or actually even before that, when trying and trying with no success, sex becomes performance driven, rather than passionate, seductive, emotionally intense, and exciting.   How can we keep this passion up and the performance pressure down?   Arrange date nights, candles, bubbles, all you'd always done in the beginning of your romantic relationship. Try to live your couple's life as normal as possible as before. Talk about your feelings of performance pressure. Find relaxing activities as an individual and couple. Seek support to talk about it with a professional. To be said: lots of the feelings listed above are very normal and also happen in couples not under IVF treatment. Try your best to be in the moment and enjoy. @drschwank @unesurcent @optimalperformancezurich

Perinatal depression is a common challenge for new parents, one in 10 was the common standard. Perinatal mental health problems have however significantly increased during the pandemic, up to almost every other pregnant and postpartum women struggling with depression and anxiety. It is a dark place for the entire family, the couple, and the individuals. An untreated perinatal depression causes longterm consequences on the child's mental health. Something that can with relatively little effort be avoided, if assessed early, the parent getting the nurture and outlet of someone listening and containing non-judgmental and fully present. It can feel awful and horrible as a parent to feel negatively and hating one's own child, that was often extremely wanted, yet when struggling with perinatal depression one simply doesn't have the resources to do so. Parents not struggling with perinatal depression at times can also feel that way. Being angry at times at your child is normal, children trigger our own inner child and childhood needs that haven't been met. It's important how to resolve a situation as such, not avoid that by all means.   Steps to get out: Seek professional help early. Get support and take the oxygen mask self first to help your child. Self care is essential to nurture and care yourself. Join a group of supportive non judgmental women and/or men. @drschwank @unesurcent @optimalperformancezurich

Each individual deals differently when confronted with infertility. Some become very obsessed with their own health, very task-oriented, some depressed, some anxious, others angry and resentful. It is important to accept the entire rainbow of emotions. Sometimes, seeking help as an individual and as a couple can relief some of the emotional pain. Look after yourself. Be kind to yourself. Be understanding to yourself. Give yourself some love. @drschwank @unesurcent @optimalperformancezurich

We all have our habits and daily routines. Some of these lifestyle factors are more or less supportive and constructive for our health. Yet, changing habits, no matter how destructive they may be, is incredibly challenging. It takes time, perseverance, patience, willingness, and acceptance to make adjustments. When facing infertility, lifestyle factors, as do physical, and mental factors play their role in the puzzle. It is important to look at the individual and the couple from a holistic perspective, seeing the individuals and their needs, in order to start any treatments. As helpless, paralyzed one can feel with regard to the medical components, one area we can all impact is our lifestyle.   Lifestyle benefits: Reduce chronic stress. Live a balanced healthy everyday life, no need to give up all your pleasures, coffee, sweets, and daily treats, as long as in balance, and not medically counter indicated. Routines: Take time for yourself each day. Ritual implementation: 15min fully devoted to yourself everyday. Nutrition: Eat well, live well. Take benefit of accessing wellness treatments for body mind connection. Stay romantic, even in the midst of IVF hormone injections, doctors visits, and all the emotional and physical symptoms it comes with. @unesurcent @drschwank @optimalperformancezurich

Many couples have an idea of their trajectory of their relationship, including milestones they would like to achieve. Moving in together, decorating a joint home, travel, spend everyday life together, and plan the future ahead. If couples are in a relationship for a long time, in addition do decide to get married, a natural follow up in most societies is the expectation of the couple having a child, preferably more than one. The more a couple feels the need to conform with society's and family's expectations, and the more specific personal goals they pursue, the more challenging when confronted with a clear full stop of their envisioned future plan: namely infertility.   Taking the journey as a couple: At this stage it's very important for the couple to communicate and share future dreams and expectations. Redefine as a couple where you want to head. Share your personal time frame you'd feel comfortable to pursue. Seek out professional support with experience in dealing with the topic of infertile   @drschwank @unesurcent @optimalperformancezurich

Many women around the world are undecidedly childfree. The reasons can be very diverse and for many women and partners the cause never found. It is a very challenging situation on a personal, relationship based, family, societal, and even evolutionary level. It's against the norms and conventions of society and our evolutionary instincts, dreams, expectations, desires, that are unwanted denied to us. It's a very different scenario to the one of an individual or couple willing not having children. The pain and the mourning of the child that's never been born is beyond imagination. Time can heal such a wound in some women, yet others will struggle for a lifetime. Factors contributing to the way individuals deal with a loss vary and can positively or negatively affect the mourning process, as well as the ability to cope and overcome the hardship. A topic that every woman and man can potentially be confronted with and need to address when starting to consider whether or not to have a child. It is however a taboo topic and one that many avoid to consider, especially when postponing their reproductive health plans and family plans to a later stage in life. One way of securing a more flexible family planning, which is however depending on the country a woman lives, more or less controversial or even forbidden, is egg freezing. It can have a positive impact on the reproductive timing, provide more choices in choosing the best time for oneself to potentially become a parent.   @drschwank @unesurcent @optimalperformancezurich

Today's conversation and second episode of a public health series on perimenopause. Dr. Anna answers questions and shares her expertise on hormonal supplement treatments, lifestyle components, and other ways in treating symptoms of perimenopause. 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

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

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

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

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

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

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    

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

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  

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

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