I believe we fall into perfectionism because of the fear of not being enough. Perfectionism becomes a mask, a way to portray ourselves as someone who does everything right—someone who is always on top of things, always strong and composed. Because if no one else can see my flaws, then everything must be fine, right?

The Dark Secret of Perfectionism

Unfortunately, perfectionism holds a very dark secret: it prevents us from being who we truly are. It stops us from enjoying ourselves and from accepting our human flaws.

My own recovery from perfectionism began when I hit a wall after finishing my PhD. Reflecting on those years now, I remember them as the most brutal for my inner perfectionist.

The scientific community is known for being highly critical and strict. So, when I entered this field, I felt compelled to conform to its rigid norms. I just had to be perfect. And I failed. Over and over again. I failed miserably at writing perfect articles and preparing perfect presentations. No matter how much I prepared, I always felt like it wasn’t enough. In hindsight, I am grateful for this experience because it allowed me to confront the shadow side of my personality—the perfectionist within.

The Breakdown and the Breakthrough

What followed my years in science was a complete unraveling. I was completely burned out, crying at work, and feeling anxious and depressed most of my waking hours. I realized I could not continue doing this to myself. What I needed was to be myself, finally. What I truly wanted was freedom—from the inner critical voice that constantly told me how I had failed, how I underperformed, and how I could have done better. I had to let go of almost everything I was holding onto for safety and approval.

For me, the path to healing involved a lot of not doing, practicing not judging myself for not doing, and forgiving myself when I fell back into old patterns. I started to compliment myself when I did something well, and I allowed myself to do things imperfectly. I let go of a lot of my need for control and started to experiment with life, little by little. I spent more time in nature, doing things I enjoyed. I started dancing again, sleeping longer, and began to treat myself with kindness.

The Role of Self-Doubt

My journey revealed that perfectionism is closely tied to self-doubt—the process of doubting ourselves, our worth, and projecting that doubt onto everything we do, create, or say. The most potent cure for self-doubt is self-love. We are not human doings; we are human beings. Only by allowing ourselves more freedom can we truly heal.

As little children, we are completely limitless and don’t judge our creations as good or bad. They simply are. A little girl builds her sandcastle, adds another tower, destroys it with vigor, and then builds it again. This brings me to a fundamental question: What is wrong and what is right? What is the “right” way to do something?

The Cure for Perfectionism: Creativity

I believe the ultimate cure for perfectionism is allowing the flow of creativity in whatever we do. To create, sometimes in messy ways, but always with passion and life. The greatest burden of perfectionism is the block it creates for our creative outlets. When we are caught in the perfectionist mindset, it’s hard to even get started because we fear that if we don’t do it perfectly, it will be a disaster. So, we don’t try at all. This is a shame because the best way to create anything in life is through experimentation—by doing, failing, learning, and improving through iterations. Nothing is flawless from the start.

5 Tips to Conquer Perfectionism

Here are five tips to help you confront the perfectionist within:

1. Befriend Your Perfectionism
Don’t try to get rid of it right away. Instead, understand it. This part of you comes from deep wounds—the pain of a little child who was shamed, yelled at, or not supported. Acknowledge and hold this part of yourself with compassion.

2. Set Imperfect Standards
Try to do something below your usual standards of perfection. For example, with a work assignment, let go of the need to make it perfect. Leave certain parts less than ideal, then send it anyway. This is a step toward releasing control.

3. Take Mindful Breaks
Perfectionists often overwork because they want to control the outcome. Instead of trying to control everything, focus on balance by taking breaks. Use this time for mindfulness—take a walk, do some breathing exercises, meditate, or enjoy a mindful lunch.

4. Take It Step by Step
Perfectionists tend to feel overwhelmed by the bigger picture. Instead of trying to do everything at once, take it one step at a time. Confront your fears and do what makes you uncomfortable. Remember the mantra: “Feel the fear and do it anyway!”

5. Have Fun
Perfectionists are notorious for taking life too seriously. Remember, life is a playground. Allow yourself to laugh, enjoy, and not take yourself so seriously. Build, rebuild, and destroy your “sandcastles” as you go.

Conclusion

Perfectionism may never disappear entirely, but with time and self-compassion, its grip can loosen. By embracing imperfection, focusing on creativity, and allowing ourselves the freedom to fail, we can begin to enjoy life more fully. And, perhaps, in the process, we’ll find the freedom and joy we’ve been searching for all along.

With Love and light,
Nina

As children, we allow ourselves to create, whether it’s through building sandcastles, making up new games, or even inventing fun dramas with our friends (real or imaginary). Our young imagination runs wild, untethered by the rules or limitations of the adult world. This is the raw, unfiltered, and pure form of creativity that we all carry within us.

But in the process of becoming adults, something shifts. The creative flow we had as children often becomes blocked and inaccessible. We still long to create freely, but we find ourselves struggling, stuck in a place of hesitation or self-doubt. Why do we experience these creativity blocks? And how can we break free to create something that is meaningful, beautiful, or simply enjoyable?

The Fear That Holds Us Back

The root of most creativity blocks is fear. At its core, it’s linked to our fear of failure or rejection. What if what we create isn’t good enough? What if it’s not approved of by others, or worse, by ourselves? The fear of judgment—whether from the world or our inner critic—often paralyzes us before we even begin.

If we go a layer deeper, I believe there’s an even more profound fear at play, one that we rarely speak about—the fear of transformation. What if the act of creation changes us? What if creating something new forces us to evolve, to let go of who we were, and step into who we are becoming? This fear is powerful because it challenges not only our work but our very sense of self. It’s often easier to stay stuck, avoiding the unknown, than to risk the inner and outer growth that creation demands.

These fears, while natural, can keep us trapped in a cycle of inaction. However, if we can confront these fears head-on, we can start to dissolve the barriers that keep us from creating.

Practical Solutions to Overcome Creativity Blocks

While fear is a major force that can block creativity, there are practical steps we can take to move past these blocks and reignite our creative spark.

Before You Start

1. Feel into it first. Sit with yourself for 10 minutes, play your favourite music and tune in to what it is that wants to be created through you, whether big or small. Let images, thoughts, feelings, words or movements come to you.
2. Write about what you wish to create. Take a piece of paper or your journal and start writing about it freely. Give this process at least 15 minutes, and don’t overthink it! Write freely, whatever comes to your conscious mind is welcomed. Remember that everything that was ever created started from an idea.

During the Process

1. Make a Plan

One of the most effective ways to combat overwhelm and fear is by creating a clear, achievable plan. Whether you’re writing a book, starting a home decoration project, or launching a business, break the process down into small, manageable steps. Avoid setting yourself up for failure with an overly ambitious or unrealistic plan. Instead, craft a roadmap that challenges you but remains attainable. For example, if you’re writing a book, start by outlining the structure, setting aside time each day to write a certain number of words, and take it one chapter at a time.

2. Take It Step by Step

The key to avoiding burnout is focusing on incremental progress. Doing a little bit every day is far more effective than trying to accomplish everything in one sitting. Even if it’s just 15 minutes of writing or sketching each morning, consistent effort will build momentum and keep your creative energy flowing.

3. Consistency Is Key

It’s easy to romanticize creativity, imagining that successful creators are always inspired and effortlessly producing their best work. However, creativity often results from hard, consistent work—not just moments of spontaneous inspiration. Show up every day, even when it feels difficult or uninspiring. By committing to the process, you build the foundation for your creative breakthroughs.

4. Embrace Imperfection

Perfectionism is the silent killer of creativity. The desire to make everything perfect can suffocate the creative process. Allow yourself to make mistakes, fail, and learn from those experiences. Every creation, no matter how small or imperfect, is a step forward. Instead of asking, “Who am I to create this?” ask, “Why not me?” Creativity flows best when we let go of the need to control every detail and allow ourselves to experiment.

5. Celebrate the Little Steps and Wins

Perhaps the most important part of the creative living puzzle is practicing joy and gratitude for every step in the process, no matter how small or large. Celebrate each win, and take pride in your progress along the way.

The Power of Creativity: Aligning With the Universal Flow

At its core, creativity is not just about the individual. It’s about tapping into a larger, universal field of potential. The ideas we have and the creations we bring to life are not solely our own—they come from a collective energy that exists beyond us. Creativity is a process of alignment, a way of stepping into the flow of life and channeling ideas into reality.

When we create, we are honoring our true nature as human beings. To live is to create. By withholding our creations, we deny ourselves the full experience of living. So, ask yourself: What wants to be created through me? And who am I to continue to prevent this process from unfolding?

By embracing creativity and allowing ourselves to flow with it, we unlock the power to not only transform our own lives but to inspire and impact others as well.

Final Thoughts

Creativity is a deeply personal journey, but it is also an essential part of the collective human experience. Don’t let fear or perfectionism hold you back. Instead, take it step by step, remain consistent, and embrace the process of creation with an open heart. You have everything within you to create something meaningful, beautiful, and powerful!

Now is always the best and the only time to begin. What will you create today?

Why Pauses Matter

Pauses aren’t just gaps in our day—they’re opportunities for renewal. Research shows that regular breaks improve focus, reduce stress, and boost creativity. When we pause, our nervous system shifts from “fight or flight” to “rest and digest,” lowering cortisol levels and allowing our bodies to heal. It’s like the quiet of the new moon, a time to let go and prepare for growth, as we often discuss in our circles.

For women, this is especially relevant. Our menstrual cycles, tied to the moon’s rhythm, naturally call us to slow down during certain phases—whether it’s the inward focus of the luteal phase or the restful release of menstruation. Yet, societal pressures often push us to keep going, ignoring these innate signals. By embracing pauses, we honor our bodies’ wisdom and prevent burnout, fostering resilience and clarity.

The Ripple Effect of a Pause

Taking a moment to step back can transform your day. A five-minute break to sip herbal tea, gaze out the window, or practice deep breathing can reset your mind, making you more present for what matters. It’s not about doing nothing—it’s about creating space for what truly nourishes you. As you align with nature’s cycles, you might notice your productivity increases, your mood stabilizes, and your relationships deepen. Pauses are small acts of self-respect that ripple outward, benefiting not just you but those around you.

Practical Steps to Pause

Here are a few simple ways to weave pauses into your life, inspired by the Relaxation Rituals Guide we’ve created for our community:

• Morning Reset: Start your day with a mindful minute—close your eyes, breathe deeply, and set an intention for calm. It’s like the waxing moon’s gentle rise, preparing you for growth.
• Midday Check-In: Step away from your screen for 10 minutes. Stretch, sip water, or read a page of poetry. This aligns with the full moon’s peak energy, grounding you amidst busyness.
• Evening Wind-Down: Before bed, try a calming ritual from our guide, like brewing Dreamy Lea tea (lemon balm, hops, lavender, valerian) or lighting a Soothing Smoke Ritual with valerian and lemon balm. Let the waning moon’s retreat guide you into rest.

These moments don’t require much time, but they cultivate a habit of self-care that sustains you through life’s demands.

Join Us for More

At Women’s Nurturing Circle, we’re passionate about supporting you on this journey. If you’re inspired to deepen your practice of pausing, we invite you to join our newsletter. As a special offer, subscribers receive a free copy of our Relaxation Rituals Guide—a booklet filled with simple self-care rituals and herbal recipes to help you unwind and reconnect, perfect for integrating pauses into your daily life. Click the link below to sign up, and let’s grow together in this nurturing space.

[Subscribe to our newsletter for your free Relaxation Rituals Guide]

Whether you’re new to self-care or seeking a community to share these insights, we’re here to walk with you. Pausing isn’t a luxury—it’s a necessity. How do you find space to slow down in your life? Share your thoughts with us—we’d love to hear from you.

With warmth and support,

Luisa and Nina

Founders of Women’s Nurturing Circle

The Moon’s Cycle: A Mirror to Our Own

The moon’s cycle unfolds in four distinct phases, each reflecting a facet of our inner world. The new moon, cloaked in darkness, marks a time of beginnings—a moment to shed the old, much like the shedding of the uterine lining during menstruation. As the waxing moon grows, its crescent swelling to a gibbous glow, it mirrors the follicular phase’s rise in estrogen, igniting energy and possibility. The full moon, luminous and whole, radiates abundance and vitality, often syncing with ovulation’s fertile peak when conception is most likely. Finally, the waning moon fades, its light softening as it returns to darkness, paralleling the luteal phase’s inward turn and preparation for renewal. This lunar rhythm isn’t just poetic—it’s a timeless guide, inviting us to flow with nature’s pulse.

To witness this harmony in vivid detail, gaze at Figure 1 below—a illustration of the moon and menstrual cycles entwined in a cosmic embrace.

Figure 1: The Lunar-Menstrual Dance

This image captures the vibrant interplay of your body and the moon, a living wheel of renewal.

The Blooming Phase: Waxing Moon to Full Moon (Follicular Phase)

The blooming phase begins after your period, roughly days 6–14, as your body rebuilds and estrogen surges. Like the waxing moon growing toward its fullest light, you may feel a spark of energy, creativity, and outward focus. This is a time of renewal—your hormonal spring—when your metabolism hums efficiently, and your spirit feels expansive.

Practical Tips for the Blooming Phase:

• Nourish with Lightness: Embrace fresh, vibrant foods—think leafy greens like kale, juicy berries, and seeds such as flax to support estrogen balance. A quinoa bowl with spinach, pomegranate, and a drizzle of olive oil fuels this vibrant phase.
• Move with Vigor: Your body craves movement now—dance to your favorite playlist, hike under the waxing moon’s glow, or flow through sun salutations. Celebrate your rising strength!
• Set Intentions: As moonlight builds, plant seeds for the future—journal your dreams, sketch a vision board, or start a passion project. Your mind is sharp and hopeful.
• Sip Vitality: Hydrate with water infused with citrus or sip nettle tea, rich in minerals, to boost your blossoming energy and flush out stagnation.

This is your time to shine outward, connect with the world, and ride the wave of the waxing moon’s ascent.

The Let-It-Go Phase: Waning Moon (Luteal Phase)

From day 15 to 28, after ovulation, progesterone takes the lead, guiding you inward as the waning moon dims. This let-it-go phase mirrors late autumn—a time to slow down, reflect, and release. Your energy softens, your body craves comfort, and emotions may swirl as menstruation nears. It’s a sacred pause, aligned with the moon’s retreat, to honor what’s ready to fall away.

Practical Tips for the Let-It-Go Phase:

• Ground with Warmth: Savor hearty, warming dishes like roasted sweet potatoes, brown rice porridge, or a lentil soup spiced with turmeric. Add a handful of almonds or a square of dark chocolate (70%+) for magnesium to ease tension.
• Rest and Restore: Trade intensity for gentleness—try yin yoga, a slow stretch by candlelight, or a twilight walk as the moon wanes. Listen to your body’s whisper for rest.
• Release with Ritual: Harness the waning moon’s energy—write down worries or regrets and burn them safely outdoors, or meditate to let go of emotional weight.
• Soothe with Herbs: Brew chamomile or raspberry leaf tea to calm nerves and support your womb as it prepares for renewal.

This phase invites you to cocoon, reflect, and surrender, trusting the cycle will begin anew with the next new moon.

Living in Harmony

Your menstrual cycle and the moon’s phases weave a powerful tapestry of self-discovery. The new moon’s stillness, the waxing moon’s growth, the full moon’s radiance, and the waning moon’s release— captured in Figure 1—offer a natural blueprint for self-care. Not every cycle will sync precisely with the lunar calendar—some women bleed at the full moon, others ovulate at the new—but the connection lies in the rhythm itself. Track your flow alongside the moon with a journal or app, noting how your energy dances with the lunar tides.

At Women’s Nurturing Circle, we encourage you to embrace this harmony, blending nourishment, movement, and ritual to honor each phase. Whether you’re blooming with the waxing moon or letting go under its waning light, you’re part of an ancient, living cycle. How does your flow reflect the moon’s glow? Join our circle to share your story—we’re here to nurture this journey together.

Resources

• Eat Like a Woman by Andrea and Verena Haselmayr: Nutrition insights for hormonal phases.
• Aviva Romm, Hormone Intelligence: Herbal wisdom for vitality and balance.
• Dr. Christiane Northrup, Women’s Bodies, Women’s Wisdom: Emotional care across the cycle.
• Rosemary Gladstar, herbal traditions: Teas for menstrual support.
• Lunar cycle folklore: Traditional links between moon phases and women’s rhythms.

What is Energetic Cleansing and Why Do We Do It?

Energetic cleansing is the practice of clearing unwanted or stagnant energy from our personal space, bodies, and minds. We may not always see it, but energy is everywhere. Think about how we can’t see radio waves, X-rays, or EMF radiation—yet we know they exist and affect us. Similarly, the energy we pick up from the people and environments around us can impact our mood, health, and sense of well-being.

Have you ever walked into a room after an argument or entered a crowded place like a concert or hospital and felt an immediate shift in your mood? This is an example of how energy lingers in spaces and on people. Over time, we may absorb this energy unconsciously, leading to feelings of agitation, fatigue, emotional overwhelm, or even physical discomfort.

Energetic cleansing is an intentional practice to remove this heavy energy, helping you feel lighter, more centered, and aligned with your true self.

How to Know If You Need to Clear Your Energy (Signs You Need It)

1. Feeling Emotionally Off: Do you suddenly experience emotions that don’t feel like your own? For example, anxiety, anger, or sadness without any clear cause? You might be picking up on someone else’s emotional energy.
2. Physical Discomfort: Unexplained body aches, fatigue, or heaviness in your chest or stomach can be signs of stagnant energy that’s ready to be cleared.
3. Feeling Stuck: If you feel like you’re in a mental or emotional rut, with no clear path forward, it could be because you’re carrying around “sticky” energy.
4. Irritation or Agitation: If you find yourself easily triggered or constantly agitated for no clear reason, it’s a sign that energy from your environment or others has attached to you.
5. Not Feeling Like Yourself: When your usual vibrant self feels distant, or you start questioning who you are, it’s often an indication that external energies have impacted your sense of self.

Where Does Sticky Energy Like to Hang Out?

Energy doesn’t just linger in the air—it can attach to places, people, and situations. Some of the most common sources of negative or heavy energy are:

• Crowded Spaces: Concerts, busy streets, malls, or even airports can carry overwhelming energy that leaves you feeling drained or agitated.
• Workplaces: High-stress environments, heated arguments, or even the general daily grind can build up stagnant energy that affects you over time.
• Hospitals and Graveyards: These places hold heavy emotions and can carry the energy of illness, grief, and transition, making them powerful spots for energetic cleansing.
• People with Heavy Emotions: Being around someone who is stressed, angry, or depressed can cause their energy to rub off on you. Even if it’s not intentional, their emotions can linger in your aura.

How to Clear Your Energy: Practices That Work

Now that we understand what energetic cleansing is and why it’s important, let’s explore how you can clear your energy. The great thing is, there are a variety of methods, and you can combine them depending on your preference and situation.

1. Sound Cleansing

Sound is one of the most powerful ways to break up stagnant energy.

• Bells or drums can shake loose unwanted energy.
• Toning or chanting mantras helps to shift the vibration in the space and within yourself.

2. Elements-Based Cleansing

• Fire and Ash: Fire has a transformative quality. You can use fire by setting an intention and burning something (like incense or paper with written intentions) to clear energy. Sitting near a fire for 15 minutes can also help clear your energy field.
• Water Cleansing: A shower or bath is a simple but effective way to clear stagnant energy. As the water flows over you, visualize it washing away any negative energy.
• Earth Connection: Grounding yourself by standing with bare feet on the earth helps to reconnect your energy to the planet’s natural flow, clearing out unwanted energy and restoring balance.

3. Sacred Plants and Smoke

Many cultures have used plants for centuries to cleanse energy. Some powerful plants for this purpose include:

• Sage, Palo Santo, and Cedar: Burn these sacred herbs and let the smoke purify your space and energy field.
• Frankincense, Dragons Blood, Juniper, and Rosemary: These have deep, cleansing properties and can be used to protect your space or energy body.

4. Astral or Energetic Cleansing

This technique involves using your attention, intention, and imagination to dissolve and clear heavy energy.

• Meditation: Focus on light dissolving any dark or stagnant energy in your body and mind.
• Visualization: Imagine a bright light surrounding you, clearing out negativity, and restoring your energy to its pure, vibrant state.

5. Vital Energy Practice

Channeling energy through breath or intention can also clear space and yourself. Some practices to try:

• Breathwork (e.g., Breath of Fire Pranayama): This breathing technique invigorates your energy and clears out stagnation.
• Shaking and Dancing: Movement helps release blocked energy in the body.
• Chi Gong or Yoga: These practices work on clearing energetic blockages and balancing the flow of energy throughout your body.
• Sweating: Physical exercise that gets your body moving and sweating is an excellent way to detox both physically and energetically.

6. Movement

Sometimes, the body needs to physically shake off unwanted energy. Dancing, exercise, or even spontaneous movements can free up stuck energy and bring you back to yourself.

Final Thoughts

Energetic cleansing is an essential practice to help us navigate through the challenges of daily life. By being mindful of the energy around us and regularly clearing our personal and environmental energy, we create space for new growth, healing, and vibrancy.

Whether through sound, sacred plants, physical movement, or meditation, these practices empower us to reclaim our energy, refresh our spirits, and live in harmony with the natural rhythms of life.

So, when was the last time you cleared your energy? It’s time to reclaim your space, and remember—you don’t have to do it alone. The energy you carry matters, and with these tools, you can make sure it’s the energy that aligns with your highest self.

For some of us, overthinking—this excessive analyzing—has become a pattern. Often, we’re not even aware of it because it’s part of our inner world. We assume it’s just the way we’re wired, as if it’s our “default” setting.

Overthinking is essentially excessive rumination about something, going in circles with the same thoughts, and imagining worst-case scenarios that may never happen. It’s like replaying a movie in your mind—but not a fun, lighthearted comedy. More like a horror or thriller. It can lead to anxiety, depression, low self-esteem, and other emotional struggles. While thinking about problems can sometimes be useful for problem-solving, overthinking becomes harmful when it turns into a constant habit that prevents us from living in the present moment and enjoying life. It’s like having an annoying roommate in your head who constantly nags and criticizes you.

To give you a clearer picture, here are three firsthand examples of what I mean. You might even recognize your own scenario in one of them:

The “What If” Spiral

I remember when I was starting my small business. Instead of feeling excited and creative, I was stuck in a loop of “What if I fail? What if no one buys my product? What if I embarrass myself in front of everyone?” Instead of focusing on creating, marketing, and enjoying the process, I spent days obsessing over catastrophic scenarios. It paralyzed me. In the end, I felt like I was fighting an imaginary enemy instead of building something meaningful.

Overanalyzing Past Situations

After every interaction—especially with someone important to me or in situations involving conflict—I would spend hours analyzing everything I had said, how I had behaved, and what the other person might have thought. I would dissect every detail and always find something I “should have done better.”
“Why did I say that?”
“I should have said it differently!”
“What if I offended them?”
It was exhausting—like being a detective trying to solve a case, except the case was my own life.

Perfectionism as a Mask for Fear

Whenever I had a task to complete, I aimed for perfection. Everything had to be flawless. Of course, this meant I wasted too much time on details, procrastinated out of fear of failure, and ultimately felt unsatisfied with the results.

Perfectionism, in reality, was just a mask for my fear of criticism and failure. I was afraid to show my true, imperfect self to the world.

Does this sound familiar now? I’m sure you recognize at least a part of yourself in one of these examples.

Is Overthinking Always Bad?

When we hear the term “overthinking,” it may sound entirely negative. However, there are a few potential benefits to this way of thinking:

• Thoroughness: Overthinkers tend to be very detailed in their approach to problems, carefully analyzing all options before making a decision. This can make them great at well-thought-out choices.
• Creativity: Overthinking can spark creativity because a person considers a wide range of possibilities and ideas, leading to innovative solutions.
• Efficiency: It can help with preparation and organization, making it more likely for someone to develop solid plans and strategies.
• Self-awareness: Overthinking can make a person more aware of their feelings, needs, and desires, helping them reflect on their personal values and life goals.
• Mistake Prevention: Overthinking can help prevent errors by considering all possibilities before making a decision, which can be beneficial in business and other areas of life.

However, when overthinking becomes a habit, it can lead to anxiety, depression, and emotional exhaustion. That’s why it’s essential to recognize when overthinking is becoming harmful and learn how to manage it.

Are You a Victim of Overthinking?

Ask yourself these questions—be honest!

✔️ Do I constantly dwell on the past or worry about the future?
✔️ Do my thoughts leave me feeling exhausted, drained, or tense? Like my battery is completely empty?
✔️ Am I prone to overanalyzing everything that happens in my life?
✔️ Do my thoughts often revolve around negative scenarios and problems? Like my brain is only wired for worst-case scenarios?
✔️ Do I feel overwhelmed when my mind is flooded with too many thoughts, as if my brain is overheating?
✔️ Do my thoughts make it difficult to focus and concentrate? Like I’m living in my own world?
✔️ Is it hard to stop or control my thoughts, as if I have a stubborn guest in my mind who refuses to leave?

If you answered “yes” to most of these questions, you might be struggling with overthinking. But don’t worry—you’re not alone! The good news is that you can change it.

Tips and Tricks to Overcome Overthinking

✅ Recognize and Redirect: One of the most important steps is to recognize when overthinking is happening. As soon as you notice you’re spiraling, try shifting your focus. Do something that relaxes you—meditation, yoga, exercise, reading, painting, playing an instrument, walking in nature, talking to a friend… Anything that gets you out of your head and back into the present moment. Think of your mind as a radio—you just need to switch to a different station.

✅ Identify Triggers and Patterns: Pay attention to your thought patterns. When do you overthink the most? What triggers it? Is it work stress, relationship issues, financial insecurity? Once you identify your “triggers,” you can develop strategies to cope with them. Keeping a journal and writing down your thoughts when you feel overwhelmed can help.

✅ Embrace Imperfection: Nobody is perfect, and life isn’t perfect. Accept that you will make mistakes, face tough moments, and that not everything will go according to plan. And that’s okay! That’s part of life. Perfectionism is a one-way ticket to overthinking, so let go of unrealistic expectations.

✅ Mindfulness Meditation—Your Best Ally: Mindfulness meditation is an excellent technique to observe your thoughts without judgment. It teaches you to be present in the moment and not get “hooked” on every thought that crosses your mind. There are plenty of guided meditations online, or you can join a course. Trust me, it’s worth it!

✅ Be Kind to Yourself: Don’t beat yourself up for overthinking. We all do it from time to time. Be gentle and compassionate with yourself. Talk to yourself the way you would talk to your best friend.

And remember—if overthinking is seriously impacting your quality of life, don’t hesitate to seek professional help. Sometimes, having an objective person guide you through your thoughts can make all the difference.

Overthinking is a challenge, but it’s not unbeatable. With a little effort, awareness, and the right tools, you can learn to take control of your thoughts and live fully in the present moment.

Wishing you all the best!
And remember—you are not alone.

Food as a Mirror: How Eating Reveals Our Relationship With Ourselves

It’s important to note that the relationship between eating habits and self-relationship is complex, and different people may have different patterns. However, there are several key connections:

• Physical Health: The quality of the food we consume directly impacts our physical health. Taking care of our own body through proper nutrition can be an expression of self-respect. Nutrient-rich foods support overall well-being.
• Awareness and Presence: Practicing mindful eating means being fully present during a meal. Enjoying food with full attention allows for a better understanding of one’s own nutritional needs, helps control portions, and reduces emotional overeating.
• Emotional Connection: Sometimes food is used as a means of coping with emotional challenges. Recognizing this pattern can indicate the need to understand emotional needs and seek healthier ways of coping with emotions.
• Self-Confidence and Self-Acceptance: The relationship with one’s own body and appearance is often connected to eating habits. A healthy relationship with food can contribute to positive self-confidence and self-acceptance.
• Self-Discipline and Life Management: The way we plan meals and organize eating habits can reflect our level of self-discipline and ability to manage our own lives.
• Self-Esteem: Feeding ourselves with food that pleases us and supports our well-being can be an expression of deeper self-respect and care for our own body.

My Experience: From Quick Snacking to Mindful Enjoyment

Food connects us. We create a relationship with it and with people from the moment we come into the world and our mother tries to breastfeed us. Throughout life, we develop our habits of consuming and choosing food.

I remember a time when I ate standing, on the go, quickly, and from pots. I was constantly snacking on something on the way, while working in the bakery owned by my parents, and I lived above it. It was perfectly normal for me to grab something from the cart with the products arranged on it and chew it on the way to the office. It became my routine because I didn’t allow myself to sit down and enjoy the flavors, smells, and textures. It didn’t matter to me; I wasn’t thinking about it, I wasn’t thinking about myself. My focus was on work, performing a bunch of tasks, and satisfying other people’s needs. I was developing recipes, creating new products – the focus was on customers and their needs and desires. Always outward and always towards others, I didn’t leave any room for myself. I wasn’t even aware of that. The way I treated food was the way I treated myself. This is something you can learn about a person when you see them eat.

Three Stories, Three Relationships With Food

My sister always prepares her food with due care. She always first thinks about what she wants to eat, and then starts preparing it. She eats slowly, chewing every bite. Her lunch takes time. Sometimes I feel nervous because I have to go somewhere, while she is completely focused and present in her meal. It’s her time, and she is present with the food, its smells, flavors, and textures. Food is her anchor to be in the present moment.

My friend Iva has a completely different relationship with food, and consequently with herself. Or rather, she used to. She eats extremely quickly, greedily, doesn’t chew, as if she’s stuffing herself. We talked about it. She says that in public she tries to eat slower because she feels uncomfortable, but she is still the fastest. She is aware that part of the way she eats is a habit from school where she was forced to eat quickly, and the other part comes from the fact that she says food isn’t important to her. For her, food is just there to put something in her mouth. And she can eat anything. She doesn’t think about it. She doesn’t think about herself, about what she likes, what she doesn’t like, what she needs.

Due to life circumstances, the time has come for her to start thinking about herself. About her relationship with herself. How does she feel? What does she like and what doesn’t she like? She is becoming aware and starting to recognize, little by little. Now, as she says, she is between two worlds, the one she used to live in and this new one that is opening up to her. I often hear that from my clients as well. That’s how I used to feel too.

Mindfulness and Mindful Eating: A Path to Yourself

Today there is so much material and opportunities for us to help ourselves. We need to want it and be brave, and not judge ourselves when we notice some things that we have allowed ourselves so far.

Mindful eating is one of the tools. The concept of mindful eating is most often associated with diet and healthy eating. Mindful eating is actually a mindfulness meditation. Through a series of practices, mindfulness allows us to develop a relationship with ourselves. Meditation is practice, and Mindfulness is a type of exercise we do. And we can incorporate it into everyday activities and get specific results. Whenever I talk to people about meditation and Mindfulness, the most common answer is: “I’d like to, but I don’t have time.” Mindful eating is an ideal tool when “we don’t have time.” Mindful eating can help us in personal development and getting to know ourselves, and creating a close, gentle, and supportive relationship with ourselves.

The concept of mindfulness is omnipresent, but difficult to explain. There is no one universal definition for mindfulness. The one that suits me best and that I use when explaining Mindfulness is the one by Jon Kabat-Zinn, according to which mindfulness is consciously directing attention to the moment, with special emphasis on non-judgment.

Mindful Eating Exercise: Enjoy the Present Moment

Mindful eating, or the mindfulness approach to nutrition, can be a useful tool for increasing attention towards yourself. Here’s a simple mindful eating exercise you can try, it only takes a few minutes:

1. Preparation: For your next meal, sit comfortably at a table or in a quiet place without distractions.
2. Observing the Food: Look at the food in front of you. Notice the colors, shapes, and textures. Think about the way it was prepared.
3. Observing Smells: Smell the food. Become aware of the smells and try to recognize different aromas.
4. Touching the Food: Touch the food with your hands or the utensils you use. Become aware of the texture and temperature.
5. Focusing on Chewing: Take the first bite, but don’t swallow immediately. Feel the taste of the food, chew slowly, and try to recognize all the ingredients.
6. Mindful Swallowing: When you decide to swallow, follow the sensation of swallowing. Become aware of how the food travels down your throat.
7. Pauses Between Bites: Each time you finish a bite, put the utensils or food on the plate. Become aware of the moment before you take the next bite.
8. Presence in the Moment: During the meal, return your attention to the taste, smell, and texture of the food. If you notice that your thoughts are wandering, gently guide them back to the present moment.
9. Ending With Attention: When you finish the meal, thank you for the food you had and become aware of how you feel after eating.

The mind will wander a hundred times and that is normal and natural. And the best thing is that the more times you return your mind from the object of your focus, in this example food, the more effective the exercise is. This is neuroplasticity in action! Therefore, be patient, gentle with yourself, and enjoy mindful eating – a journey towards a better relationship with yourself and food.

Whether you’re new to the practice or a seasoned bath ritualist, ritual baths offer a powerful way to restore balance, clear negativity, and manifest your desires. From simple beginner baths designed to harmonize and balance your energy, to advanced rituals focused on manifestation, moon cycles, and deep energetic clearing, there’s a ritual bath for every need. These sacred rituals involve infusing your bath water with specific ingredients that work together to support your body and spirit. Let’s dive into the essential elements of a ritual bath and how to craft one that suits your personal goals.

Key Ingredients for Your Ritual Bath

• Salt: A staple in many rituals, salt clears, cleanses, and balances the energy in your aura.
• Charcoal and Wood Ash: These detoxifying ingredients offer protection and help clear negative energy.
• Roses: Known for their heart-healing properties, roses harmonize emotional energy and attract love.
• Lavender: This calming herb promotes relaxation, healing, and better communication with your higher self.
• Orange Peels: Add a burst of joy and vibrancy to your bath with the uplifting energy of orange peels.
• Cascarilla Cups: These finely ground shells are used for auric cleansing and energy resetting.
• Milk: Connect with the divine feminine energy of nourishment, healing, and skin rejuvenation.
• Honey: A powerful manifestation ingredient that attracts what you desire and brings your energy back to its purest, most original state.
• Lilies: Representing feminine power, lilies enhance sensual energy and vitality.
• Rosemary: Known for its clearing and protective qualities, rosemary is also connected to ancient wisdom, particularly from Egypt.
• Mugwort: A mystical herb that supports astral travel, dreamwork, and feminine energy, while balancing your cycles.
• Tobacco: Grounding and protective, tobacco helps connect you with your ancestors and clear negative energies.
• Oats: A soothing ingredient that calms inflammation and supports healthy skin.
• Oils: Ayurvedic oils, like coconut and sesame, are perfect for self-massage and rejuvenating your energy.

Ritual Bath Recipes

1. Soothe Your Soul Bath (Clearing + Harmonizing): Rose + Salt
   Clear away negative energy and restore harmony and love to your life.
2. Divine Feminine Bath: Lilies, Roses, Mugwort, Oats
   Activate your inner goddess with a blend of nurturing ingredients that soothe and open the heart.
3. Divine Masculine Bath: Sandalwood, Pine, Tobacco, Orange Peel
   Ground your energy and connect with your inner strength through this empowering bath.
4. Cleopatra Bath: Milk + Honey
   Indulge in this luxurious, nourishing bath that supports skin health and embodies divine feminine energy.
5. Squeaky Clean Aura Bath: Rosemary, Salt, Charcoal
   Refresh your aura with this cleansing bath that protects and clears your energy field.

How to Use Ritual Baths for Manifestation and Healing

Each ritual bath is a potent tool for transformation, whether you’re clearing energetic blockages, aligning your energy with the moon, or manifesting your deepest desires. The key is to choose the right ingredients for your intention and approach the ritual with an open heart and focused mind.

Start by setting a clear intention for your bath—whether it’s to attract new opportunities, release old patterns, or restore balance. As the water fills the tub, add your ingredients, visualizing the energy they bring. Once you’re in the bath, relax and immerse yourself in the water, allowing it to wash away negativity and infuse you with the desired energy.

By practicing ritual baths regularly, you can restore balance, connect with your inner wisdom, and manifest your desires. These baths are not just about relaxation; they’re a powerful tool for healing, manifestation, and energetic cleansing. Try experimenting with different ingredients and intentions to discover which rituals resonate most with your spirit. Your bath time is a sacred opportunity for deep self-care and energetic realignment—embrace it and watch the magic unfold.

When Connection Fades, So Do We

We live in a time where digital connectivity dominates our daily lives, yet real connection feels increasingly rare. Studies show that up to 40% of adults worldwide struggle with chronic loneliness. Women, in particular, are disproportionately affected, often shouldering invisible emotional burdens. This isn’t just an emotional struggle—chronic isolation contributes to higher stress levels, increased risk of anxiety and depression, and even physical health issues like cardiovascular disease and cognitive decline. Social media, while offering the illusion of connection, often leaves us feeling even more isolated. It can amplify comparison, perfectionism, and a sense of “never being enough.” We scroll through highlight reels of others’ lives but rarely find the depth of connection and support we crave. Without these vital communities, women’s health suffers, leaving them more vulnerable to life’s challenges. But what if there was a space where we didn’t have to perform, where we could just be?

Rediscovering the Power of Women’s Circles

For generations, women have gathered in circles—around fires, in kitchens, in sacred spaces—to share wisdom, exchange stories, and offer support. These gatherings weren’t just about socializing; they were essential for survival, healing, and personal growth. Somewhere along the way, many of us lost these spaces. With this realization, we feel the urge to create the Women’s Nurturing Circle—an online gathering space rooted in the ancient wisdom of women’s circles but designed for modern life. Here, we come together to reconnect with ourselves, each other, and the natural cycles that guide us. We believe that when women gather with intention, healing happens—not just individually, but collectively.

A Space for Growth, Rest, and Connection

In the Women’s Nurturing Circle, we offer guided online gatherings that follow the natural rhythms of life—the seasons, the moon cycles, and personal transitions. These sessions create a safe, nurturing space where every woman can show up as she is—with openness, honesty, and a deep sense of connection.

Just like nature, we are not meant to be in constant motion. We need moments of reflection, stillness, and renewal. That’s why our community goes beyond live gatherings. We offer wisdom, tools, and practices for holistic well-being, shared by experienced facilitators and fellow members. Whether through workshops, articles, or shared resources, we provide guidance on emotional resilience, self-discovery, and finding balance in everyday life.

Since starting this journey, we’ve witnessed the profound impact of true connection. When women are given the space to express themselves freely, they regain their strength, confidence, and joy. The support found in this circle extends into daily life—shaping relationships, personal growth, and overall well-being. By embracing life’s natural cycles, we’ve learned to slow down, listen, and trust that growth is unfolding, even when it’s not immediately visible. But most importantly, we’ve found something invaluable: a sense of belonging.

You Are Invited

If something in you is longing for deeper connection—for a place to breathe, share, and be supported—this space is for you. When women rise together, heal together, and thrive together, we create a ripple effect that extends far beyond ourselves.

If you feel that pull toward connection, we invite you to explore this space. Together, we can rediscover the strength of true community.