7 Incredible Questions to Ask Before You Say "I Do"

Getting married is a significant milestone in life, a new chapter filled with love, companionship, and shared dreams. However, before you take the leap into marriage, it's essential to ensure that you and your partner are on the same page and have a deep understanding of each other's values, goals, and expectations. 

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Asking the right questions can help you embark on this journey with clarity and confidence. Here are seven incredible questions to ask before you say "I do":

1. What Are Your Long-Term Goals and Aspiration?

Discussing your long-term goals and aspirations is essential for building a strong foundation for your future together. Take the time to understand each other's career ambitions, personal dreams, and desires for family life. Consider how your individual goals align and how you can support each other in achieving them.

2. How Do You Handle Conflict And Resolve Differences?

Conflict is inevitable in any relationship, but how you and your partner navigate and resolve conflicts can make all the difference. Explore each other's communication styles, conflict resolution strategies, and attitudes towards compromise. Discuss how you can work together as a team to address disagreements constructively and strengthen your bond.

3. What Are Your Financial Values And Habits?

Money matters can be a significant source of tension in relationships if not addressed proactively. Have an open and honest conversation about your financial values, habits, and attitudes towards money. Discuss topics such as budgeting, saving, debt management, and long-term financial planning. Consider how you can merge your financial lives and make decisions as a couple.

4. How Do You Envision Your Values And Responsibilities In Marriage?

Clarifying roles and responsibilities within your marriage is crucial for establishing mutual respect and equality. Discuss expectations regarding household chores, career aspirations, parenting roles (if applicable), and other commitments. Be willing to compromise and find a balance that works for both of you, taking into account each other's strengths, preferences, and values.

5. What Are Your Expectations Regarding Family And Children?

Family dynamics and plans for the future can play a significant role in shaping your marriage. Talk openly about your expectations regarding family size, parenting styles, and involvement with extended family members. Consider how you can create a supportive and nurturing environment for your future family while also maintaining a strong connection as a couple.

6. How Do You Prioritize Self-Care And Personal Growth?

Maintaining individual identities and prioritizing self-care is essential for a healthy and fulfilling marriage. Discuss how you and your partner prioritize self-care practices, hobbies, and personal growth pursuits. Explore how you can support each other's individual interests and goals while also nurturing your relationship as a couple.

7. What Are Your Views on Religion, Spirituality And Values?

Religion, spirituality, and shared values can deeply influence your relationship and the decisions you make together. Have open and respectful conversations about your beliefs, values, and traditions. Discuss how you can honor and integrate each other's spiritual and cultural backgrounds into your married life, fostering understanding and harmony.

In conclusion, asking these seven incredible questions before you say "I do" can help you and your partner strengthen your bond, align your visions for the future, and embark on your marriage journey with clarity and purpose. Remember that communication, honesty, and mutual respect are key to building a strong and lasting partnership.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again and a happier, healthier you.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

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

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

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

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Incredible 4 Feel-good Hormones That Affect Your Mind, Body and Mood?

 

Do you like to know what are happy hormones? Why you must know about these hormones?Hormones act as conductors in the complex symphony of your body's biochemistry, coordinating a wide range of physiological events. The "feel-good hormones" are neurotransmitters that impact your mood, emotions, and general sense of well-being. Understanding how these hormones work can help you improve your mental, physical, and emotional health.

 1. Serotonin: The Mood Stabiliser

Serotonin, often referred to as the "happiness hormone," is a neurotransmitter that regulates mood, appetite, and sleep. It's like a soothing balm for your brain, promoting feelings of contentment and well-being. When serotonin levels are balanced, you experience a sense of calmness and emotional stability. However, imbalances in serotonin levels can lead to mood disorders like depression and anxiety.

Mind: Serotonin influences cognitive functions such as memory and learning. Optimal levels of serotonin are associated with improved concentration and mental clarity.

Body: Serotonin also plays a crucial role in regulating appetite and digestion. Low levels of serotonin are linked to cravings for carbohydrates and sweet foods, often leading to overeating and weight gain.

Mood: Adequate serotonin levels are essential for maintaining a positive mood and warding off feelings of sadness and depression. Activities like exercise, exposure to sunlight, and social interactions can help boost serotonin production naturally.

 2. Dopamine: The Reward Chemical

Dopamine is often hailed as the brain's "feel-good" neurotransmitter, responsible for sensations of pleasure and reward. It motivates us to seek out activities and experiences that bring joy and satisfaction, whether it's enjoying a delicious meal, achieving a personal goal, or engaging in social interactions.
Mind: Dopamine plays a crucial role in motivation, focus, and decision-making. It's the driving force behind your pursuit of goals and aspirations, keeping us engaged and determined.
Body: Dopamine influences various bodily functions, including movement and coordination. It's involved in the regulation of muscle control and can impact motor skills.
Mood: Healthy dopamine levels contribute to feelings of happiness, enthusiasm, and fulfillment. However, excessive dopamine release, as seen in addictive behaviors, can lead to compulsive tendencies and risk-taking behavior.

 3. Endorphins: The Natural Painkillers

Endorphins are the body's natural pain relievers, produced in response to stress and physical discomfort. They act as neurotransmitters, dulling pain signals and creating feelings of euphoria and well-being. Endorphins are often released during exercise, laughter, and moments of pleasure.

Mind: Endorphins have a powerful impact on mood, reducing feelings of stress and anxiety. They promote a sense of relaxation and mental clarity, helping to alleviate symptoms of depression.

Body: Endorphins play a crucial role in pain management, reducing the perception of discomfort and promoting feelings of comfort and well-being. They can also boost immune function and improve sleep quality.

Mood: The release of endorphins is associated with a sense of euphoria and happiness, often referred to as the "runner's high." Activities like exercise, meditation, and laughter stimulate endorphin production, enhancing mood and reducing negative emotions.

 4. Oxytocin: The Bonding Hormone

Oxytocin is often called the "love hormone" or "bonding hormone" due to its role in social bonding, trust, and intimacy. It's released in response to positive social interactions, nurturing behaviors, and physical touch.

Mind: Oxytocin promotes feelings of trust, empathy, and connection with others. It enhances social skills and fosters emotional intelligence, strengthening interpersonal relationships.

Body: Oxytocin has physiological effects such as reducing blood pressure and cortisol levels, leading to relaxation and stress reduction. It also plays a role in childbirth and breastfeeding, stimulating uterine contractions and milk ejection.
Mood: Increased levels of oxytocin are associated with feelings of warmth, affection, and security. Acts of kindness, hugs, and meaningful conversations can trigger oxytocin release, enhancing mood and fostering a sense of belonging.
In conclusion, these four feel-good hormones - serotonin, dopamine, endorphins, and oxytocin - wield immense influence over your mind, body, and mood. By understanding how they function and incorporating activities that promote their release, you can nurture a greater sense of well-being and happiness in your lives. Whether it's through exercise, social connections, or moments of joy and laughter, embracing the feel-good factor can lead to a more fulfilling and balanced existence.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again and a happier, healthier you.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

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

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

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

7 Incredible Tips To Reach Your Goals

 As you have opened a new chapter of your life, new energy can bring new life in 2024. Setting goals is the first step towards turning the ideas into actions. Whether your aspirations are personal or professional, achieving your goals requires dedication, strategy, and a positive mindset. In this blog, we'll explore effective ways to turn your dreams into reality and navigate the path to success. Open your heart and make ways for unprecedented times to perceive glorious days.

1. Cultivate a Positive Mindset

Be mentally ready for change. Your mindset plays a pivotal role in achieving your goals. Cultivate a positive outlook, and when faced with challenges, see them as opportunities for growth. Visualization, positive affirmations, and surrounding yourself with supportive individuals can contribute to a resilient mindset.

2. Define Clear and Achievable Goals

Before embarking on your journey, it's crucial to clearly define your goals. Ensure they are specific, measurable, achievable, relevant, and time-bound (SMART). For instance, instead of setting a vague goal like "lose weight," specify "lose 10 pounds in two months by following a healthy diet and exercising three times a week.

3. Create a Roadmap

Break down your overarching goal into smaller, manageable tasks. Develop a step-by-step plan that outlines the actions required to reach each milestone. This roadmap provides clarity and helps you stay focused on the immediate tasks at hand.

4. Prioritise and Focus

Identify the most critical tasks that will contribute significantly to your goal. Prioritize these tasks and focus your energy on them. It's easy to get overwhelmed, so breaking down your journey into smaller, manageable steps allows you to concentrate on what truly matters.

5. Stay Consistent and Develop Habits

Consistency is key to success. Establish daily or weekly routines that align with your goals. Consistent actions create habits, and habits lead to long-term success. For instance, if your goal is to become a proficient writer, commit to writing a certain number of words every day.

6. Build a Support System

Surround yourself with a supportive network of friends, family, or mentors who understand and encourage your goals. Having a strong support system provides motivation, accountability, and valuable insights when facing challenges.

7. Consistently evaluate your resolution

It's a fact that you won't stick to your resolution if you don't give it regular thought. Thus, a regular evaluation is essential to achieving your aim.
Plan to evaluate the "big picture" once a month in the first week of the month. This will function as a planning meeting where you will assign more manageable tasks and objectives to certain weeks over the month. Check-in once a week to see how the monthly objective is coming along. If you have minor resolution chores, set a daily reminder.
Thinking about your resolution every day might sound a little ridiculous, but over a single year, those tiny, incremental adjustments add up to big changes.

 Conclusion

Reaching your goals is a transformative journey that requires dedication, perseverance, and a strategic mindset. By defining clear goals, creating a roadmap, cultivating a positive mindset, and staying consistent, you can unlock your full potential and turn your aspirations into reality. Embrace the challenges, celebrate the victories, and remember that the journey is just as important as the destination.
 As the year draws to a close, celebrate a beautiful journey of self-discovery.  the voyage, learn something new every step of the way, and delight in discovering the best version of yourself. Allow the rebirth energy to guide you towards a more prosperous and health-conscious New Year. The magic you have a power in new things is beginning is truly the most of. As we approach the beginning of a New Year.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again and a happier, healthier you.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

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

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

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

7 Incredible Tips to Beat the Winter Blues

 I met my neighbour yesterday. He was complaining and saying that I don't like cold weather as it gets dark early and cold. We have to stay home with kids often. 

That's why I like talking about Winter Blue, today to prepare you for the coming days. If the colder weather and shorter days make you the winter blues, you're not alone.

1. What are Seasonal affective disorder (SAD) Symptoms

Generally, being familiar with symptoms would help you with treatment. During cold days, It’s not uncommon to experience difficulties concentrating, a change in your sleep routine, or sadness.
 Have you had these feelings? You may say I'm depressed most of the time. I'm not feeling sociable/I'm withdrawing from social situations. You may feel hopeless, worthless, or forlorn. Possibly, having experience of oversleeping or inadequate sleep. Having difficulty keeping up with everyday tasks, disinterest in activities, or a lack of energy. 
For some, this mood shift is transient and readily handled by lifestyle changes. However, for some people, the winter blues can progress to a more serious form of depression known as seasonal affective disorder, or SAD. What's the good news? There are several options you may do to get rid of the winter blues. 

2. Focus On Your Self-care 

To beat the winter blues, you should begin taking care of your mental health.

List three to five situations for which you are thankful.

Invite yourself to something warm to eat or drink.

Lighting a few fragrant candles.

Try relaxation methods and deep breath

Make a call to a friend—new or old—that you enjoy conversing with or haven't heard from in a while.

Take a break from screens in general and social media in particular.

Take a look over old photos. 

Take ten minutes to tidy or declutter your area.

During daylight hours, open your blinds to let in some natural light. 

See a comedy or drama that makes you chuckle.

Consider your options for volunteering.

3. Keep Your Regular Routine

Try your best to keep your regular routine as normal as possible. Changes frequently have an impact on your emotions. So, sticking to your regular routines helps you stay interested. Include socializing in your routine if it gives you energy. If spending time alone and pretty much keeping to yourself is more your style, concentrate on things that will allow you to unwind, think, and feel refreshed.

4. Creating a work-life Balance

Creating a work-life balance entails becoming more effective at managing your time and planning your professional obligations, which can free up space for more personal pursuits, such as spending time with friends and family or leisure activities and relaxation.

5. Get Active

Try to raise awareness of the positive effects of physical activity, such as going for a stroll in the park, taking a dancing class, or playing tennis. Exercise can help prevent and alleviate anxiety and sadness.  Make plans to take a tour through your favorite locations and places to visit. Being under the sun helps to boost vitamin D levels, all of which can contribute to an enhanced emotional state, also, it regulates serotonin activity, enhances melatonin synthesis, and balances your circadian cycle.(1)

6. Eating Healthy

Eating healthy is particularly crucial in the cold.  When you have the winter blues, you may crave carbs and sugary foods like bread, spaghetti, and chocolate. However, you should also be eating lots of fresh fruit and vegetables. Besides, taking supplements such as Magnesium, Vitamin D pills, or vitamin D could be a substitute. For example, vitamin D-fortified foods, soy milk, oily fish, salmon, mackerel, and sardine, milk, cereals, and oats can provide you with vitamin D and could assist with alleviating your symptoms.

7. Ask For Professional Help

It could be time to look for professional help if your symptoms intensify.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again and a happier, healthier you.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

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

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

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By:

References

1. Melrose S. Seasonal affective disorder: an overview of assessment and treatment approaches. Depress Res Treat. 2015;2015:1-6. doi:10.1155/2015/178564

7 Powerful Ways to Reprogram Your Subconscious Mind for Success

 

By: Monica Hoss
Licensed Psychotherapist

MSc Psychology 

Your subconscious mind plays a pivotal role in shaping how we think, feel, and behave, often outside of our conscious awareness. As a psychotherapist, I’ve seen firsthand how reprogramming the subconscious can lead to profound emotional and behavioral change. Whether you're working to overcome limiting beliefs, reduce anxiety, or build a stronger sense of self, there are effective, evidence-informed techniques that can help. In this article, I’ll share seven powerful ways to gently retrain your subconscious mind, based on both therapeutic practice and neuroscience, to support healing and personal growth.

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If you're here, it's likely because you're seeking growth, clarity, or transformation in some area of your life. Whether you're a business professional, a creative spirit, or someone on a personal development journey, the key to lasting change often lies not in willpower alone—but in the power of your subconscious mind.

Think of your subconscious as the silent architect of your life. It stores your habits, beliefs, and automatic responses—many of which were formed years ago, often without your conscious awareness. The exciting part? With the right tools and techniques, you can reprogram it to work for you instead of against you.

As a professional committed to helping individuals break through mental barriers and create empowered lives, I want to share seven actionable techniques you can begin using today to shift your inner narrative and unlock your true potential.

1. Practice affirmations

Affirmations are more than just feel-good mantras—they’re a powerful tool for mental rewiring. When you consistently speak affirmations aligned with your goals and values, you begin to reshape your inner dialogue. Statements like “I am confident and capable” can strengthen your self-belief and influence how you show up in the world.

Pro Tip: Write down your top 3 affirmations and say them aloud every morning with intention. Over time, your subconscious will start to accept them as truth.

2. use visualisation daily

High performers from Olympians to CEOs use visualisation because it works. When you imagine your desired outcome in vivid detail, you activate the same neural networks as if the event were really happening.

Spend 5–10 minutes a day visualizing your goals. Imagine how success feels, looks, and sounds. By emotionally experiencing your vision, you prime your subconscious to help you achieve it.

 3. Leverage the power of repetition

Just like learning a new language, reprogramming your mind requires repetition. Reinforce new beliefs and behaviors by consuming uplifting content, practicing new habits daily, and immersing yourself in environments that support your growth.

Consistency is key. The more often your subconscious hears a message, the more likely it is to adopt it as reality.

 4. practice mindfulness and meditation

When you slow down, breathe, and observe your thoughts without judgment, you create space for awareness and intentional change. Mindfulness and meditation help quiet the noise of daily life and bring your subconscious patterns to light.

Daily meditation; even for just 10 minutes, can dramatically improve clarity, reduce stress, and make subconscious reprogramming more effective.

 5. surround yourself with posituive influences

Your environment plays a huge role in shaping your beliefs. Are you surrounded by people who support your growth? Do your conversations uplift you?

Make a conscious effort to engage with individuals and communities that reflect your highest values. Positive peer influence can elevate your mindset, reinforce your goals, and subtly rewire your subconscious through consistent exposure.

 6. explore subliminal messaging (With Caution)

Subliminal techniques, like audio tracks embedded with positive affirmations, are designed to bypass the conscious mind. While some people report success, results vary and the science is still evolving.

If you’re curious, start with well-reviewed, ethically produced resources, and consider using them as a complement to more conscious techniques like meditation and affirmations.

 7. try psychotherapy sessions

Psychotherapy offers a safe, supportive space to explore the thoughts, emotions, and experiences stored in your subconscious. With the guidance of a trained therapist, you can uncover the root causes of limiting beliefs, reframe past experiences, and develop healthier patterns of thinking and behavior.

Therapy isn’t just for crisis moments—it’s a powerful tool for self-awareness, emotional healing, and lasting transformation. Over time, regular sessions can help you build inner resilience, strengthen self-esteem, and align your subconscious mind with the life you want to create.

If you’re ready to explore this path, I invite you to try a psychotherapy session and experience the positive change it can bring.

 final thoughts

Your transformation begins within reprogramming your subconscious mind isn’t about flipping a switch—it's about creating new mental habits, day by day, that align with who you truly want to become. With patience, practice, and persistence, you can shift limiting beliefs and start living more intentionally.

If you’re ready to dive deeper or want personalized guidance on your journey, I’d love to connect. Whether it’s through coaching, hypnotherapy, or mindset strategy, I’m here to support you in rewiring your inner world—so you can thrive in your outer one.

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Let’s reprogram your mind for the life you truly deserve. Ready to get started?
📩 [Contact me here] or book a free discovery call to explore how we can work together.

ready to begin your journey? 

Book a free chat today and take the first step towards feeling like yourself again and a happier, healthier you.

Monica Hoss
Licensed Psychotherapist
MSc Psychology 

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

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

Individual, Couple/ Family Therapist, and supervisor.

A supervisor and Fellow registered member of  The ACCPH here

Member ID #2822
Level: Fellow Accredited Member

Verified By: