Recognizing Signs

Changes in our mental health rarely happen overnight. Often times they are usually gradual and show up in the areas of our thoughts, feelings and behaviors. 

A few signs of changes could appear as:

• Changes in your mood or appetite
• Headaches
• Sleep difficulties- too little or too much
• Difficulty concentrating or remembering
• Difficulty with decision making 
• Becoming anxious or irritable
• Nausea or upset stomach
• Suicidal thoughts
• Muscle tension
• Excessive spending and trouble managing money

Seeking the support of a mental health professional to go deeper and more specific as it relates to these signs is encouraged, especially if you’ve noticed these symptoms for a prolonged period of time. 

Strategies to cope and support Mental Health

It’s important to recognize there is no one size fits all approach to taking care of any area of your health, especially your mental health. Depending on your current needs and where you are as it relates to taking care of your mental health, strategies to support your mental health may vary.

Healthy Boundary Setting

Give yourself permission to set healthy boundaries around your mental health. Being okay with saying NO. Learn to recognize your triggers or the things that drain your mental energy, whether that be people, situations, conversations or environment’s. 

A healthy boundary can look like, not answering the phone, if the person on the other end is normally negative and your feel drained after speaking with them. 

One thing a day for YOU

Make your mental health a priority. Do one thing a day that supports your mental health and overall well-being. A few ideas are:

• Getting enough sleep
• Going to therapy
• Connecting with you support systems

Alternative ways to maximize brain performance

Are you someone who feels like your mental health is pretty well managed and you’re looking for alternative ways to maximize your brain performance to maintain good mental health? 

Research and data driven tools to support your mental health are:

• Breathing exercises 
• Yoga
• Meditation
• Biofeedback and neurofeedback

I encourage you to take some time this week and be intentional about checking in with yourself. Be patient and kind to yourself, give yourself permission to take some time for you to recharge.

Visit tracyalston.com for more alterative services and tools that you can utilize to support your mental health. 

Let’s begin to make mental health a priority and something recognized as just as important as any other area of health in our lives. 

We will get through this together!! 

WATCH VIDEO SHOW HERE
https://tracyalston.com/covid-19-signs-and-strategies-to-cope/

Shine Brighter!

The post Signs and Strategies to Cope with Covid-19 Mental Distress (Part 2) appeared first on Tracy Alston | Optimize Your Mental Performance.

There’s no playbook for COVID-19 or it’s potential long-term effects on the mental health of our nation, that’s why now more than ever, we need to go back to the basics. In a 2-part series

Mental health is rarely talked about and is often stigmatized unless it’s in connection with a crisis, trauma, loss or something to take care of.

Why Mental Health Matters?

Just like physical fitness is necessary to keeping your body and health in tip-top shape, being mentally fit and practicing mentally healthy habits is necessary for keeping your brain and emotional well-being in balance. 

In a global pandemic, with so many uncertainties and unknowns, taking care of your emotional, psychological, and social well-being is necessary for surviving and thriving during these times. 

What is Mental Health?

Mental health is something that everyone has. It affects our thinking, feelings and behaviors. Mental health is directly connected to how we handle and respond to stress, our ability to relate and connect with others and the choices and decisions that we make. It includes our emotional, psychological and social well-being (www.mentalhealth.gov).  

Mental health and your overall well-being have an impact on:

1. Your self-value and self-esteem
2. Your resiliency and ability to bounce back and overcome challenges
3. Your ability to maintain and accomplish your goals
4. Your relationships and your ability to connect with others 

No one is exempt from situations or circumstances having an effect on their mental health. No one experiences perfect mental health or well-being all the time, but it’s about finding a balance and being able to adjust and adapt to the changes in our life.

Self Check-In

Take a moment to reflect on how the current situation may be affecting your mental health. Whether it’s in your:

• Work, home or school
• Motivation
• Relationships
• Sleep 
• Appetite
• Thinking and decision making
• Memory
• Energy levels

Have you noticed any shifts or changes lately? If so, it’s ok and you’re not alone. Being mindful and aware that life and situations and our reactions to those things can cause changes in our mental health, is the first step.

I encourage you to take some time this week and be intentional about checking in with yourself. Be patient and kind to yourself, give yourself permission to take some time for you to recharge.

We will get through this together!! 

WATCH VIDEO SHOW HERE
https://tracyalston.com/covid-19-and-mental-health-why-it-matters-mfm-55-radio-show-wsic-105-9fm-33/

Shine Brighter!

The post Why Mental Health During COVID-19 Matters? (Part 1) appeared first on Tracy Alston | Optimize Your Mental Performance.

Expressing Emotions is beneficial for humans. Have you ever felt an emotion and didn’t know what you felt or even why you felt that way? If you answered yes to this question, you are not alone. 

Although difficult at times to talk about and express emotions are a normal, natural, and healthy part of being human. Emotions and the ability to express emotions give us the ability to connect deeper with ourselves, thereby improving communication and relationships with others. 

We are born to feel a range of emotions, from sadness, anger, joy, happiness and fear. Stopping this natural and healthy process can lead to negative and unhealthy consequences. Just like we are naturally born to breathe, we are naturally born to feel. Holding or stopping your breath, leads to death, stuffing and numbing your emotions creates unhappiness, stress and other life threating illnesses and disease.

BENEFITS OF EXPRESSING EMOTIONS

Learning how to express emotions in a healthy way has some benefits:

• Improves the ability to connect with self and others leading to healthier and happier relationships
• Improves decision making and ability to solve problems
• Increases resilience
• Reduces stress
• Reduces anxiety
• Improves confidence
• Reduces depressive symptoms   

STEPS TO UNDERSTANDING EMOTIONS

NORMALIZATION

Emotions are normal, we all have them, we all feel them and they are all necessary. Our brain is a muscle and it is responsible for everything that we do, think, and feel.

When it comes to processing our emotions, we have to identify our emotions, express them and keep moving forward, in order for our brain to do a proper job and allow us to feel healthy emotions. During the normalization process, the first step is to identify your emotions.

How do you express your emotions if you don’t know how you feel? Use the daily mental fitness check-in worksheet to identify your emotions. 

DAILY MENTAL FITNESS CHECK-IN

I recommend completing the daily mental fitness check-in worksheet for yourself and with your family. Emotions can be tricky and if you are someone who hasn’t expressed emotions in years or feels overwhelmed by their emotions or you’re not sure what your emotions feel like, you’re not alone in this. Completing the daily worksheet with allow you the opportunity to get more connected your emotions and begin living a more full, healthier and happier life. 

BE KIND TO YOURSELF

Remember you are human and humans feel. Practice self-love and compassion. Give yourself permission to let go of any thoughts and beliefs around emotions that are no longer serving you.

If you are noticing feelings of guilt and embarrassment when expressing emotions, think about it. They may be attached to a non-supportive thought, story or belief that you were once told about that emotion.

EMOTIONS HAVE A TIPPING POINT

DOWNLOAD THE “Daily Mental Fitness Check-In” WORKSHEET

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The typical neurofeedback session consists of placing sensors on the scalp for measuring electrical activity in the brain. Screens that display and monitor brain wave activity and provide  real-time feedback help in the “self-regulation” process by “directing” the brain to act or behave in a specific way.

The post Neurofeedback for Better Sleep. 4 Incredible Reasons Why Athletes Use It appeared first on Tracy Alston | Optimize Your Mental Performance.

The post Neurofeedback Can Improve Students’ Mental Performance appeared first on Tracy Alston | Optimize Your Mental Performance.

A healthy brain has an optimal speed. Think about your brain speed like shifting gears on a bike. A healthy brain should be able to access these brain speeds/states effortlessly.

For example, if your brain is stuck in high gear for too long you could experience being overwhelmed, anxious, overly stressed, irritable, tension headaches and more. The same is also true for being stuck in low gear, you could experience trouble with motivation, difficulty learning, and processing information, difficulty regulating your moods and more.

Through qEEG brain mapping and understanding your brainwaves and brain speed this allows our team to see how well your brain is doing in each area, it’s flexibility, processing speed and overall ability to perform.]

The Brain and It’s Power

Our brain is a muscle and just like every other muscle in our body if we don’t use it or exercise it, it will weaken or atrophy. The opposite is also true about the brain. Just like every other muscle in our body it can be strengthened and trained for optimal performance.

The brain controls everything in the body physically and mentally.

A healthy brain has an optimal speed. Our brain is electrical and the speed of the electrical energy flowing through the brain is known as our processing speed or brainwaves.  Brainwaves provide a great deal of information on how we are feeling and functioning. Brainwaves breakdown energy by speed and depending on your brains speed we can identify states of distractibility, focus, relaxation, stress, underlying moods, and overall brain function.

What are the brainwave speed/states that you can see and train?

Brainwaves breakdown energy by speed.

DELTA

Sleepy
Dreaming

Frequency range: 0 Hz to 4 Hz (slowest)

Too much: Brain injuries, learning problems, inability to think, severe ADHD
Too little: Inability to rejuvenate body, inability to revitalize the brain, poor sleep.
Optimal: Immune system, natural healing, restorative/deep sleep

---

THETA

Drowsy
Meditative

Frequency range: 4 Hz to 8 Hz (slow)

Too much: ADHD, depression, hyperactivity, impulsivity, inattentiveness
Too little: Anxiety, poor emotional awareness, stress
Optimal: Creativity, emotional connection, intuition, relaxation

---

ALPHA

Relaxed
Reflective

Frequency range: 8 Hz to 12 Hz (moderate)

Too much: Daydreaming, inability to focus, too relaxed
Too little: Anxiety, high stress, insomnia, OCD
Optimal: Relaxation

---

BETA

Alert
Working

Frequency range: 12 Hz to 40 Hz (high/fast)

Too much: Adrenaline, anxiety, high arousal, inability to relax, stress
Too little: ADHD, daydreaming, depression, poor cognition
Optimal: Conscious focus, memory, problem-solving

---

GAMMA

Peak
Concentration

Frequency range: 40 Hz to 100 Hz (highest)

Too much: Anxiety, high arousal, stress
Too little: ADHD, depression, learning disabilities
Optimal: Binding senses, cognition, information processing, learning, perception, REM sleep

How do you record my brainwaves?

Brainwaves and qEEG Brain MappingThis is a non-invasive process. We are not putting anything inside of your brain or reading your thoughts, we are simply analyzing your brain’s electrical activity for the purposes of neurofeedback training.

With our cutting-edge brain analysis software (qEEG brain mapping), we can identify what areas are over-active and/or under-active, which provides insight to you and our team on the possible cause of your symptoms. 

Once we identify your goals, gather the necessary information from your brain map we will create a customized training program to help to optimize your brain’s performance. We will do that through neurofeedback training.

QEEG BRAIN MAPPING

What is a qEEG Brain Map

A qEEG brain map gives a visual representation of how your brain is functioning and gives you the ability to visually see your unique patterns of mental strengths and weaknesses categorized into executive processing, memory processing, visual processing and more.

When talking about brainwaves and qEEG brain mapping, a qEEG brain map gives us vital information to help identify areas of the brain that may be over-active or under-active. By identifying the areas with abnormal activity, we can predict what type of symptoms or challenges you may be experiencing. For example, if specific brain areas involved in focus and attention are functioning poorly and you have difficulty paying attention, we know exactly where to train to help you regulate more efficiently.

Who should get a qEEG brain map?

Everyone. Whether you are looking to gain insight and understanding around an observable challenge or just looking to optimize your brain’s performance, everyone can get a brain map. While most people have normal brain function, they still have brain imbalances or emotions that affect their daily life.

What is the benefit of understanding how your brain is functioning?

How do you know how far you can go if you don’t know where you are? Think about your brain map as a baseline assessment of your mental performance. Seeing and understanding how your brain is performing gives you insight on the areas you need to improve to reach your overall goals. Brainwaves and qEEG brain mapping are two pieces of the same structure.

Most people find it fascinating and exciting to get their brains mapped. It is a measure of how you feel and function and most people find comfort and validation. Getting a measure on those feelings and challenges and relief that it can be shifted and improved.

What happens during my qEEG assessment?

Brain mapping is a non-invasive process. We are not putting anything inside of your brain, we are simply recording and analyzing your brain’s electrical activity. We place a sensor cap on your head and a little gel in the cap so that we can see what your brain is doing in real-time.

During your assessment, we gather, analyze and edit the data, process your maps, review your results with you and create a game plan for you to start training.

What happens after I have my brain mapped?

After we have completed the brain mapping processes, from there we create a customized neurofeedback training program that boosts the areas of your brain that has too little or too much activity, and areas that are not coordinating at optimal performance.

Over time through the use of neurofeedback sessions, you will train your brain to function optimally, tap into your brain’s peak performance and help you unlock your highest potential.

Learn More About Brain Mapping

NEUROFEEDBACK

What is neurofeedback?

Neurofeedback is a non-invasive process by which your brain learns what it needs to do to improve its performance.

What does a neurofeedback session like?

During a neurofeedback session, you can expect to sit in front of a computer screen with a few sensors placed on your scalp for 20-45 mins that monitor your brainwaves.

We will see on the computer screen and get feedback on what your brain is actually doing and compare that to what you’d like it to be doing. There are several ways to receive this feedback, whether through a video brain game, watching a movie or listening to music.

When your brain enters a calmer, focused or the desired state you will be rewarded with positive feedback on the computer screen by the game, movie or music operating smoothly.  If your brainwaves are not firing at the desired speed you will receive negative feedback (the movie pauses, the game stops or music stops). This process is acting as a reward or conditioning system for your brain. With this type of immediate feedback, your brain will learn when something is out of balance and it will also learn what it needs to do to get back on track.

Over time and through repetition your brain will learn exactly what it needs to do to perform more consistently and within an optimal range. Research has shown this to promote lasting structural changes within your brain.

Learn More About Neurofeedback

References brainwaves and qEEG brain mapping

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Can you think of a time where feedback was valuable to the course of your life and decisions? Think about a job or assignment you’ve had to complete; how did you know how you were performing? How did you know if it was successful? You received feedback. Someone informed you of what was needed to achieve the desired result and provided an outline to get there.

At Mental Edge Fitness Solutions, we look at your mental fitness in the same manner. We have the ability to map your brain and see the areas that are preforming efficiently as well the areas that could benefit from training and improvement. This process is called qEEG brain mapping. If you have mental fitness goals such as being more productive, getting a better quality of sleep, having more energy and reducing stress and anxiety, acquiring a baseline and understanding how your brain and body are functioning are key factors to accomplishing those goals.

We all need feedback.

Properly guided feedback with the intentions of making others better can be a life changing moment for someone. Encourage someone. Take the time to receive feedback and provide beneficial feedback to others.

We would love to hear from you, complete the Mental Edge Fitness Challenge below and let us know how it goes. Use the hashtags #beneficialfeedback and #everyoneneedsanedge when responding.

Mental Edge Fitness Challenge: #beneficialfeedback

I challenge you to encourage someone today. Give somebody positive feedback on your observations of them. If someone waited on you at dinner and had exceptional customer service, tell them. If someone took two minutes of out their day and asked how you were doing and it made a difference in your life, let them know. Start letting people know that they have made a difference.

This week make it a priority to give feedback in a way that is beneficial to someone else’s growth and learning. Join me and help inspire others to be better.

#everyoneneedsanedge

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Scientists have believed for a long time that once your brain is fully developed, it is no longer able to change. Now, we know that isn’t the case. We can train our brain.

The Neuroscientific Research

Neuroscientific research shows us that the brain is malleable and capable of learning new skills, it’s called neuroplasticity.  Neuroplasticity is the brain’s ability to form and reorganize synaptic connections, especially in response to learning or experience or following injury.  Brain training is essential for continued cognitive growth and development.  Engaging in activities that requires the brain to stretch and think are great ways to stimulate the parts of the brain that lay dormant from underuse.

For example, some of us have relied on calculators so long, that if we were asked to complete a complex math problem in our head, it may take us a little while to come up with the answer. The reason being is because the part of the brain responsible for working out complex problems hasn’t been activated or engaged in a while, so it’s like cranking up the engine to an old car that has been out in the garage for a few years. Anything we don’t use often has the potential to become rusty or wear out.

Think of our brains in the same way, if we are constantly engaging in the same activities that require little or no brain power, like television and video games, then we are likely allowing parts of our brains to sleep or remain underactive. Repetition for anything is key to learning a new skill. Think about learning a new job or task at work. If it’s something that you’ve never done before, then it may take practice before you learn it and become comfortable doing that task more efficiently.

We would love to hear from you, complete the Mental Edge Fitness Challenge below and let us know how it goes. Use the hashtags #trainyourbraintoseethegoodineverything and #everyoneneedsanedge when responding.

Mental Edge Fitness Challenge: #trainyourbraintoseethegoodineverything

Think of one positive thought about yourself or your situation. I challenge you to say that positive thought to yourself a minimum of two times a day for a week. Whether it’s a goal, or a positive trait about yourself or manifesting something into existence, just say it. #everyoneneedsanedge

The post Can We Train Our Brain? appeared first on Tracy Alston | Optimize Your Mental Performance.

6 ways Neurofeedback can Enhance your organization, productivity is the efficient usage of resources like time and energy to meet objectives and targets. Higher productivity translates to accomplishing set goals faster and thus improving efficiency.

20% of the average workday is spent on ”crucial” and “important” things, while 80% of the average workday is spent on things that have “little” or “no value”. (DashboardStream)

Most employees have mentally checked out from 4 PM to 6 PM. (Lifehack). Mid-meetings, 91% admit to daydreaming and 60% take notes just to look busy. (9Spokes)

Employees’ mental performance directly impacts their productivity, and thus their contributions to an organization. Therefore, to heighten productivity, mental performance enhancement is a necessity.

Understanding Neurofeedback:

The myths are just myths: It isn’t true that neurofeedback is only for the mentally challenged. In fact, elite athletes, self-help superstars and many more celebrities engage in neurofeedback training sessions.

The reason is simple: Neurofeedback helps improve mental performance, which improves all other aspects in life.

Neurofeedback in a Nutshell

Neurofeedback consists of placing sensors on a person’s scalp. These sensors identify and record brain activity (comprised of brain waves).

The core principle of neurofeedback is training the brain to behave in a particular way. Take mental performance for example. At peak performance states, the brain chooses certain pathways and emits a particular kind of frequency.

Neurofeedback trains the brain to tap into these states more often. Feedback from the neurofeedback training occurs through visual and auditory feedback displayed on a screen. If the screen plays a movie – positive feedback, this means the brain is entering into the desired state.

However, if the screen stops playing, there’s no reward, and this means that the brain is headed off course. Through these visual cues, the brain identifies “productive” states, and voluntarily activates these states (even after the training).

The result is peak mental performance, increased productivity, and an overall increase in revenue of any organization. https://mentaledge-fitness.com/neurofeedback/

Here are 6 ways Neurofeedback can enhance your organization and change the course of it forever:

1.         Enhances Attention and Working Memory

Memory used to hold and manipulate information while performing a task is working memory. The ability to use and remember relevant information mid-activity is another way to look at working memory.

For instance, a programmer while decoding a buggy software might access his working memory to make quick decisions regarding enhancements or deletions of certain lines of code. Neurofeedback helps increase brain wave activity (alpha, theta, or SMR), and improves working memory while extending attention spans.

Additionally, Electroencephalography (EEG) – based neurofeedback training (upper alpha and SMR) improved short-term visual memory, working memory, and verbal memory in 70% of participants, as per an interesting study.

Moreover, the EEG neurofeedback also positively impacted attention (executive functioning) and concentration in another study.

The bottom line is that attention, concentration and working memory are all major contributors to mental performance. Thus, improvements in any of them, would only improve mental performance of employees and help an organization succeed.

2.         Accelerates Skill Acquisition

EEG neurofeedback promotes brain waves associated with relaxation and attention, thus improving performance in stressful environments. A study conducted on musicians revealed increased levels of creativity, communication and technical skill acquisition post training.

Another research conducted on actors concluded that EEG neurofeedback helped boost confidence, and accelerate learning speeds, enabling them to enact certain roles quicker.

Skill acquisition is vital in any field, not just in the creative space. If employees can quickly acquire and master key skills relevant to their industry, organizations can witness exponential growth in productivity and performance.

3.         Increases Motivation Consistency

The ventral tegmental area (VTA) and mesolimbic networks are areas of the brain responsible for learning, motivation, and performance. Activation of these areas can help improve motivation.

The problem with self-motivation is a poor impact on the VTA networks. Functional magnetic resonance imaging (fMRI) neurofeedback helped activate participants’ motivational strategies more effectively than without training, concluded this research.

Participants, upon undergoing the training could self-activate the VTA states. If employees of an organization can generate and hold motivation, on demand, complex tasks don’t seem so complex anymore. The result is pure flow and productivity, thus resulting in a highly streamlined environment.

4.         Improves Multitasking Efficiency

“Multitasking leads to a 40% drop in productivity” (HBR). Multitasking tends to decrease work quality while creating an illusion of getting more work done. Or does it?

Tony Robbins, the great self-help guru reported that neurofeedback training has helped him multitask with ease. He reported that the training helps him compose an email while engaging in a conversation at the same time with no drop in quality.

Multitasking, without a compromise in quality can help employees achieve more in less, and reach elevated levels of productivity.

5.         Enhances Sleep Quality

Adults who regularly get between 7.5 and 9 hours of sleep per night can be up to 20% more productive. (DashboardStream). Several factors like stress or insomnia affect sleep duration and quality, and consequently, productivity.

Neurofeedback training helps increase a particular brain wave type known as the sensorimotor rhythm (SMR). This helps improve sleep quality while reducing time to fall asleep.

Insomniacs can also find relief through neurofeedback. Eighteen sessions of remote neurofeedback training increased total sleep time and reduced time to fall asleep.

Sleep is a crucial aspect of any employee’s life. Research suggests that deep sleep helps with memory consolidation through the strengthening of neural connections. If employees appear at work with a fresh mind and body, distractions become rare and productivity becomes a habit.

6.         Reduces Anxiety

28 percent, or roughly one in four Americans, named their workplace as a source of anxiety (Ipsos). Anxiety stems from several issues: A certain coworker, or looming deadlines, or even a fear of downsizing. It’s no surprise that anxiety is a huge productivity killer. Neurofeedback helps control and alter emotional processes.

Enhancements in alpha wave activity (achieved through neurofeedback) reportedly reduced anxiety and other intense emotions. Mood enhancements and boosted confidence are amongst other benefits of neurofeedback training. Neurofeedback also lowered stress and performance anxiety in dancers as per this study.

Takeaway

Neurofeedback increases memory, skill acquisition speed, motivation, sleep quality and multitasking efficiency. Lower levels of anxiety are another benefit of neurofeedback training.

Overall, if employees of an organization engage in neurofeedback training, they can experience extraordinary changes in the way they think and perform both inside and outside their workplace.

References

https://www.ncbi.nlm.nih.gov/pubmed/28236680

https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4666277/

https://dashboardstream.com/10-surprising-facts-about-productivity-and-performance/

https://www.businessinsider.in/A-15000-retreat-loved-by-Tony-Robbins-claims-to-give-you-the-benefits-of-20-years-of-meditation/articleshow/57654558.cms

https://www.lifehack.org/articles/productivity/productivity-facts-every-employee-should-know.html

https://www.ncbi.nlm.nih.gov/pubmed/12543448

https://www.kurzweilai.net/a-neurofeedback-technique-for-self-motivation

https://www.frontiersin.org/articles/10.3389/fneur.2018.00390/full

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Life pulls at us in so many directions

Business, work, school, relationships. So many demands and so many distractions that at times we forget to take a mental break and just be still for a moment. There is a power in silence that you can’t get from outside stimulations. Silence can help slow the mind down, silence can bring about peace and calm and initiate creativity. The power of silence can help you hear intuitively and bring peace and clarity.

You should try it. If you’re reading this take a moment and just pause. Turn off or silence everything around you. Sit in a comfortable position. Close your eyes, take a few slow deep breaths and for two minutes, just be still and get quiet. I know for some this may be challenging and two minutes can seem like an eternity, but just give it a shot.

How was it? What did you notice? Was your mind racing and wandering? Did you feel a sense of calm or peace? Did you feel more stressed or anxious? I would love to hear your experience. No matter what you felt, with practice and repetition this mental edge fitness exercise will get easier to complete and the benefits will be positive and rewarding.

There are several benefits to quieting our minds and allowing our brains to rest. We will begin to feel:

• More connected
• Reduced stress
• Creativity increases
• Happiness increases
• Intuition develops or strengthens
• Gain clarity

We would love to hear from you, complete the Mental Edge Fitness Challenge below and let us know how it goes. Use the hashtags #powerofsilence and #everyoneneedsanedge when responding.

Mental Edge Fitness Challenge: #powerofsilence

Two to five minutes a day, turn everything off, sit in a comfortable position. Close your eyes and take a few slow deep breaths, experience the power of silence and share it with others. What did you notice?

#everyoneneedsanedge

The post The Power of Silence appeared first on Tracy Alston | Optimize Your Mental Performance.