Are These 5 Myths Holding You Back from Success? Here's How to Break Free!

Are These 5 Myths Holding You Back from Success? Here's How to Break Free!

By Monica Hoss 

Psychotherapist

Generally, you talk about your goals, dreams, or changes you’d like to make. However just as sometime, some of you believe you can’t. The reasons often sound reasonable at first, but when you dig deeper, they’re not truths, they're myths, they’re self-limiting beliefs. 

These myths aren’t about deception in the traditional sense. They’re protective stories you may tell yourselves to avoid discomfort, fear, or uncertainty. But the truth is, while they may feel safe in the moment, they often keep you stuck.

Let’s look at five of the most common myths, and how to shift them.

  1. Avoiding Risks Doesn't equal Safety

Myth 1: “It’s too risky to try.”

What’s really happening:

Fear of failure. Fear of judgment. Fear of the unknown.

The truth:

Yes, risk involves uncertainty—but so does staying stuck. Avoiding all risk doesn’t equal safety; sometimes it just means settling. Growth often involves a bit of discomfort, but that doesn’t mean it’s dangerous.

How to break free:

Start small. You don’t need to leap; you can step. Try something low-risk that moves you toward your goal. Build confidence through action.

  2. It's Never too late to start

Myth2. “It’s too late to start.”

What’s really happening:

Comparison and regret. Belief that time defines worth.

The truth:

It’s never too late to change, learn, or grow. Some people start careers, relationships, or passions in their 40s, 50s, even 70s. Life doesn’t have a set timeline.

How to break free:

Focus on today, not yesterday. Ask: “What’s one thing I can start now that my future self will thank me for?

3. YLeadership Is About Presence, Not Age

Myth3. “It’s too early to lead.”

What’s really happening:

Impostor syndrome. Feeling like you need more experience or permission.

The truth:

Leadership isn’t about age or credentials. It’s about presence, clarity, and care. You don’t need to be the expert to be an example.

How to break free:

Own where you are. Share your journey, not just your wins. You’d be surprised how many people are inspired by your becoming, not just your arriving.

 4. Your Brain Is Capable Of Cahnge

Myth 4: “It’s too hard to learn.”

What’s really happening:

Fear of failure. Fear of looking “not smart.” Past negative learning experiences.

The truth:

Everyone struggles with learning at times. But your brain is capable of change—this is called neuroplasticity. Learning is a process, not a performance.

How to break free:

Give yourself permission to be a beginner. Practice curiosity over perfection. Celebrate progress, not just outcomes.

5. You Have Time For What Matters Most

Myth 5. “I’m too busy to build.”

What’s really happening:

Overwhelm, avoidance, or unclear priorities. “Busy” can be a socially accepted way of avoiding deeper work.

The truth:

You may be busy, but are you busy with what matters? Often, we spend time on what feels urgent, not what’s truly important.

How to break free:

Start by identifying your top values. Even 15 minutes a day spent intentionally can move you forward. Progress isn’t about speed. It’s about direction.

Final Thoughts

Your mind is powerful! And sometimes, it protects you in ways that keep you small. These myths aren’t signs of weakness. They’re signs that you’re human. But with awareness, compassion, and intentional action, you can start to let go of the stories that no longer serve you.  Step into a fuller, freer version of yourself.

Monica Hoss
Psychotherapist
Individual, Couple and Family Therapist, and supervisor.

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Best of luck, Cheers,

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

10 Incredible Ways to Overcome the Challenges of Being a Highly Sensitive Person (HSP)

 In today's fast-paced world, being a Highly Sensitive Person (HSP) can often feel overwhelming. HSPs, characterised by their deep processing of emotions, heightened empathy, and sensitivity to sensory stimuli, can find it challenging to navigate the daily barrage of stimuli and emotions. However, being highly sensitive is not a flaw; it's a unique trait that comes with its own set of strengths. The key lies in understanding and managing this sensitivity effectively. Here are some strategies to help HSPs thrive:

  1. Embrace Your Sensitivity

The first step to overcoming the challenges of being an HSP is to embrace your sensitivity. Recognize that your heightened awareness and deep emotional experiences are valuable traits. This self-acceptance forms the foundation for developing strategies to manage your sensitivity positively.

  2. Set Boundaries

HSPs often struggle with setting boundaries, leading to feelings of overwhelm and burnout. Learn to say no when necessary and create a safe space for yourself. Communicate your needs clearly to others and prioritize self-care. By setting boundaries, you protect your emotional and mental well-being.

  3. Practice Mindfulness and Meditation

Mindfulness and meditation can be powerful tools for HSPs. These practices help you stay grounded and present, reducing anxiety and overstimulation. Regular meditation can also enhance your emotional resilience, helping you respond to stressors more calmly.

  4. Develop a Support System

Surround yourself with understanding and supportive people. Share your experiences with trusted friends or family members who respect your sensitivity. Joining support groups or online communities for HSPs can also provide a sense of belonging and understanding.

  5. Create a Sensory-Friendly Environment

Your physical environment can significantly impact your well-being. Design a living and working space that minimizes sensory overload. This might include reducing clutter, controlling noise levels, and incorporating calming elements like soft lighting and natural materials.

  6. Prioritise Self-Care

Self-care is crucial for HSPs. Ensure you get enough sleep, eat a balanced diet, and engage in regular physical activity. Activities like reading, journaling, or spending time in nature can also be incredibly restorative. Regularly carve out time for activities that recharge you.

  7. Learn to Manage Your Emotions

HSPs often experience emotions intensely. Developing emotional regulation skills can help you manage these feelings more effectively. Techniques such as deep breathing, progressive muscle relaxation, and cognitive-behavioral strategies can be beneficial.

  8. Seek Professional Help if Needed

If you find that your sensitivity is significantly impacting your daily life, consider seeking help from a therapist. A mental health professional can provide strategies tailored to your specific needs and help you develop coping mechanisms.

  9. Focus on Your Strengths

Being an HSP comes with unique strengths, such as creativity, empathy, and attention to detail. Focus on these positive attributes and find ways to leverage them in your personal and professional life. Celebrate your sensitivity as a gift rather than a burden.

  10. Educate Yourself and Others

Understanding the science behind high sensitivity can empower you and those around you. Educate yourself about the trait through books, articles, and research. Share this knowledge with friends, family, and colleagues to foster understanding and support.

  Final Thoughts

Overcoming the challenges of being a Highly Sensitive Person is about recognising and harnessing your sensitivity rather than trying to suppress it. By embracing your unique traits and implementing strategies to manage your sensitivity, you can lead a fulfilling and balanced life. Remember, being sensitive is not a weakness but a powerful way to experience the world deeply and authentically. With the right tools and mindset, you can thrive as a Highly Sensitive Person.

Monica Hoss
Psychotherapist
Individual, Couple and Family Therapist, and supervisor.

Website: https://www.calm-therapy.net/

Online & Face -to -Face Therapy sessions
calmtherapy14@gmail.com

Best of luck, Cheers,

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

**References:**

- Aron, E. N. (1997). *The Highly Sensitive Person: How to Thrive When the World Overwhelms You*. Broadway Books.

- Zeff, A. (2004). *The Highly Sensitive Person's Survival Guide: Essential Skills for Living Well in an Overstimulating World*. New Harbinger Publications.

7 Incredible Ways to Avoid Dementia

 What lifestyle choices can help reduce the risk of developing dementia in later years? Aging is a natural part of life, but the fear of dementia can cast a shadow over your golden years. The good news is that there are steps you can take to protect your brain health and reduce your risk of dementia. If you like to promote brain health and cognitive function as you age, here are seven incredible ways to help keep your mind sharp. 

                                             Image: https://unsplash.com/photos/two-man-playing-chess-in-shallow-focus-lens-P0F_zH39qhs  

1. Stay Active

 Stay Mentally Active

Participating in cognitively stimulating activities: Engaging your brain through various intellectual pursuits such as practicing yoga, playing chess, gardening, or learning a new language. 

 Stay Physically Active 

Regular physical activity is one of the most effective ways to maintain brain health. Exercise increases blood flow to the brain and promotes the growth of new brain cells. Aim for at least 150 minutes of moderate aerobic or 75 minutes of vigorous activity each week. Activities like walking, swimming, dancing, and yoga not only improve physical health but also boost cognitive function. 
 Participate in Social activities 
Social activities, such as taking group exercise courses, can be more than just enjoyable. They can boost your mood. Spending time with people during social activities will reduce considerably stress levels. Social connections serve as natural mood enhancers. Furthermore, the camaraderie or camping excursions not only produce lasting memories but also improve interpersonal skills. These activities engage in leisure activities and decrease anxiety while enhancing work-life balance. 

2. Eat a Brain-Healthy Diet

What you eat has a profound impact on your brain health. The Mediterranean diet, rich in fruits, vegetables, whole grains, fish, and healthy fats like olive oil, has been shown to reduce the risk of dementia. Foods high in antioxidants, such as berries, nuts, and leafy greens, protect brain cells from damage. Omega-3 fatty acids, found in fish and flaxseeds, are particularly beneficial for cognitive function.

3. Keep Your Mind Engaged

Mental stimulation is crucial for maintaining cognitive health. Engage in activities that challenge your brain, such as puzzles, reading, playing musical instruments, or learning a new language. Regularly engaging in intellectually stimulating activities helps build cognitive reserve, which can delay the onset of dementia symptoms.

4. Socialise Regularly

Staying socially active is just as important as physical and mental activity. Social interactions stimulate the brain and can help prevent depression and stress, which are linked to an increased risk of dementia. Make an effort to connect with friends and family, join clubs or groups, volunteer, or participate in community events.

 5. Prioritize Sleep

Quality sleep is essential for brain health. During sleep, your brain clears out toxins and consolidates memories. Aim for 7-9 hours of sleep per night. Establish a regular sleep routine, create a restful environment, and avoid stimulants like caffeine and electronics before bedtime. Addressing sleep disorders, such as sleep apnea, can also reduce the risk of cognitive decline.

6. Manage Chronic Conditions

Chronic conditions like hypertension, diabetes, and heart disease can increase the risk of dementia. Proper management of these conditions is vital for brain health. Regular check-ups, medications, and lifestyle changes, such as a healthy diet and regular exercise, can help control these conditions. Monitoring and managing cholesterol levels and maintaining a healthy weight are also important.

7. Avoid Smoking and Limit Alcohol Consumption

Smoking and excessive alcohol consumption are harmful to your brain. Smoking damages blood vessels, reducing blood flow to the brain, and increasing the risk of dementia. Quitting smoking can significantly improve brain health. While moderate alcohol consumption may have some protective effects, excessive drinking can lead to brain damage and cognitive decline. Stick to the recommended guidelines of no more than one drink per day for women and two for men.

 Final Thoughts

While there is no guaranteed way to prevent dementia, adopting these seven habits can significantly reduce your risk and promote overall brain health. It's never too early or too late to start making positive changes. By staying physically active, eating a healthy diet, keeping your mind engaged, socializing, prioritizing sleep, managing chronic conditions, and avoiding harmful substances, you can pave the way for a healthier, sharper mind as you age. Embrace these habits and enjoy a fulfilling, cognitively vibrant life.

Individual, Couple and Family Therapist, and supervisor.

Online & Face -to -Face Therapy

counselling.calm@gmail.com

Best of luck, Cheers,

My profile on the PsychologyToday website. A supervisor and Fellow registered member of  The ACCPH (Accredited Counsellors, Coaches, Psychotherapists and Hypnotherapists) here

Member ID #2822
Level: Fellow Accredited Member

counselling.calm@gmail.com

Best of luck, Cheers,

Summer Self-Care: 7 Essential Tips for a Blissful You

 Summer 🌞🌻 is the season of sun-kissed days, beach outings, and refreshing cold treats. However, as the temperature rises, it’s crucial to prioritise self-care to maintain a balanced life for enjoying the warmth and staying healthy. Here are seven essential tips for a blissful you this summer.

1. Stay Hydrated

Water is your best friend during the hot summer months. Dehydration can lead to fatigue, dizziness, and even heatstroke. Aim to drink at least 8-10 glasses of water a day. Infuse your water with slices of cucumber, lemon, or mint for a refreshing twist. Don’t forget to carry a reusable water bottle when you’re on the go!

2. Protect Your Skin

The sun’s rays can be harsh, leading to sunburns and long-term skin damage. Apply a broad-spectrum sunscreen with at least SPF 30, even on cloudy days. Reapply every two hours, especially if you’re swimming or sweating. Wear a wide-brimmed hat and sunglasses to protect your face and eyes.

3. Eat Light And Fresh

Summer is the perfect time to indulge in fresh fruits and vegetables. Opt for light, nutritious meals that are easy to digest. Salads, smoothies, and grilled vegetables are great choices. Seasonal fruits like watermelon, berries, and mangoes not only taste delicious but also help keep you hydrated.

4. Embrace Outdoor Activities

Take advantage of the longer days by incorporating outdoor activities into your routine. Whether it’s a morning jog, an evening bike ride, or a weekend hike, physical activity in nature boosts your mood and improves your overall well-being. Don’t forget to apply sunscreen and stay hydrated!

 5. Practice Mindfulness And Relaxation

Summer can also be a time to unwind and relax. Practice mindfulness through activities like yoga, meditation, or simply sitting in a park and enjoying the scenery. Taking time to relax reduces stress and rejuvenates your mind and body. Consider setting aside a few minutes each day for deep breathing exercises or a quick meditation session.

6. Keep Your Living Space Cool

A cool, comfortable living space can significantly improve your summer experience. Use fans or air conditioning to keep your home at a comfortable temperature. If you don’t have air conditioning, consider using blackout curtains to keep the sun’s heat out. Sleeping in a cool, dark room can improve the quality of your rest, ensuring you wake up refreshed.

7.Wear Comfortable Clothing

Choose lightweight, breathable fabrics like cotton and linen to stay cool. Loose-fitting clothes allow air to circulate and help prevent heat rashes and discomfort. Light-colored clothing reflects the sun’s rays, keeping you cooler than dark-colored clothes. Don’t forget to protect your feet with comfortable sandals or flip-flops.

Final Thoughts

Summer is a time to enjoy the outdoors and soak up the sunshine, but it’s important to take steps to ensure you’re taking care of yourself. By staying hydrated, protecting your skin, eating fresh foods, engaging in outdoor activities, practicing mindfulness, keeping your living space cool, and wearing comfortable clothing, you can enjoy a blissful and healthy summer. Prioritize self-care, and embrace the season with open arms and a joyful heart.

I'm here to help you heal and turn your pain into gain. You are not alone in this journey to feel calm, hope and power. Send me an email right away to begin your well-being journey.

counselling.calm@gmail.com

Best of luck, Cheers,

My profile on the PsychologyToday website

Individual, Couple, and Family Therapist, and supervisor.

Online & Face -to -Face Therapy

A supervisor and Fellow registered member of  The ACCPH (Accredited Counsellors, Coaches, Psychotherapists and Hypnotherapists) here

Member ID #2822
Level: Fellow Accredited Member

7 Incredible Ways to Bolster Your Brain by Stimulating the Vagus Nerve

 In recent years, the vagus nerve has garnered significant attention for its role in maintaining overall health, especially brain health. The vagus nerve, the longest cranial nerve, extends from the brainstem to the abdomen, influencing various bodily functions, including heart rate, digestion, and immune response. Stimulating this vital nerve can lead to remarkable benefits for cognitive function and mental well-being. Here are seven incredible ways to bolster your brain by stimulating the vagus nerve.

 1. Practice Deep Breathing

Deep, diaphragmatic breathing is one of the simplest yet most effective ways to stimulate the vagus nerve. This technique increases parasympathetic activity, helping to calm the mind and enhance brain function.

How to do it:
- Sit comfortably with your back straight.
- Inhale deeply through your nose, allowing your abdomen to expand.
- Exhale slowly through your mouth.
- Repeat for 5-10 minutes daily.

                                                  Image: Unsplash

 2.Cold Exposure

Exposure to cold temperatures can activate the vagus nerve, promoting resilience and improving cognitive function. Cold showers, splashing cold water on your face, or even a dip in cold water can be beneficial.
How to do it:
- Start with a warm shower.
- Gradually decrease the temperature until the water is cold.
- Stay under the cold water for 30 seconds to 2 minutes.

  3. Meditate Regularly

Meditation, especially mindfulness and loving-kindness meditation, has been shown to enhance vagal tone. These practices reduce stress, improve emotional regulation, and boost brain health.

How to do it:

- Find a quiet space and sit comfortably.
- Focus on your breath or a mantra.
- Practice mindfulness by observing your thoughts without judgment.
- Meditate for 10-20 minutes daily.
“It turns out that many of the activities that we associate with calmness—things like deep breathing, meditation, massage and even the experience of awe—effect changes in the brain, in part, through increasing vagus nerve activity,” Vernon B. Williams, MD, sport neurologist at Cedars-Sinai

  4. Sing Or Chant

Singing, chanting, and even humming can stimulate the vagus nerve due to the vibrations produced in the vocal cords. These activities enhance mood and brain function.

How to do it:
- Sing your favorite songs.
- Chant a soothing mantra.
- Hum for a few minutes.

  5. Practice Yoga

Yoga combines physical postures, breathing exercises, and meditation, all of which can stimulate the vagus nerve. Regular practice can improve mental clarity and emotional stability.
**How to do it:**
- Join a yoga class or follow online tutorials.
- Focus on poses that encourage deep breathing and relaxation, such as Child’s Pose and Corpse Pose.
- Practice regularly to maximize benefits.

  6. Eat A Healthy Diet

Certain foods can enhance vagal tone and support brain health. Probiotics, omega-3 fatty acids, and anti-inflammatory foods are particularly beneficial.
How to do it:
- Include fermented foods like yogurt, kefir, and sauerkraut in your diet.
- Eat fatty fish, flaxseeds, and walnuts for omega-3s.
- Consume plenty of fruits, vegetables, and whole grains.

 7. Practice Social Connection

Strong social ties and engaging in positive social interactions can stimulate the vagus nerve, reducing stress and improving brain function.
How to do it:
- Spend quality time with family and friends.
- Engage in meaningful conversations.
- Participate in group activities or volunteer work.

  Conclusion

Stimulating the vagus nerve is a powerful way to enhance brain health and overall well-being. By incorporating these seven practices into your daily routine, you can experience improved cognitive function, emotional stability, and resilience against stress. Start small, be consistent, and enjoy the incredible benefits of a well-nourished brain.

I'm here to help you heal and turn your pain into gain. You are not alone in this journey to feel calm, hope and power. Send me an email right away to begin your well-being journey.

Individual, Couple and Family Therapist, and supervisor.

Online & Face-to-Face Therapy

counselling.calm@gmail.com

Best of luck, Cheers,

My profile on the PsychologyToday website. A supervisor and Fellow registered member of  The ACCPH (Accredited Counsellors, Coaches, Psychotherapists and Hypnotherapists) here

Member ID #2822
Level: Fellow Accredited Member