This simple mindfulness exercise helps us become grounded and present, pulling us from anxious worry or ruminating thoughts.

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A friend recently mentioned to me the “5–4–3–2–1” technique they were using when dealing with high anxiety moments or panic attacks. After just a few short minutes, they would feel more grounded and present. They had found it recommended in this Mayo Clinic article.

I found the technique very easy to practice and the neuroscience geek in me was happy to understand the scientific explanation of why this technique worked so well.

This is not a life-changing exercise, but it can still bring you value by grounding you in those moments when you need it.

The “5–4–3–2–1” Technique to Ease Anxiety

Sit quietly. Look around you…

Seven habits to implement for a healthier life

One of the outcomes of the ‘Neuroscience Academy’ I graduated this year, was to have a clearer image of the things I need to do to keep my brain healthy long term. Sarah McKay, the founder of the Neuroscience Academy has focused on it during the course and in some other materials, and I found her recommendations very useful.

Today, I want to share a summary of these here. I hope it will bring you value and you’ll hopefully start to apply some (if not all) of these points.


After I’ve read Matthew Walker’s book, ‘Why we sleep?’ I actually…

And find out how they work to make you happy.

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Have you ever wondered what makes you happy? What sparks those feel-good moments? And then what drives you to get more of those? This article will introduce to you some basic neuroscience elements that will explain at least part of the story. Enjoy!

As Loretta Graziano Breuning, Phd, mentions in her book ‘Habits of a Happy Brain’, my main source of information for this article, our brains are inherited from those ancestors who… survived. …

The neuroscience behind it and its impact on our cognitive performance.

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During my NeuroMindfulness Coach Certification Programme, I have learnt about the concept of the “Stress Curve” and how there is a good side, and a “dark side” of stress. Under its academic name, “the Yerkes-Dodson law”, it describes how cognitive performance evolves with stress levels. It thus proposes that there is a relationship between performance and alertness/or stress levels.

When we’re not stressed at all, we’re not really motivated to work. That’s when we are on the green zone. Here, we tend to be laid back and relaxed. Then, when the level of stress increases a little, maybe we have…

And it can help in avoiding conflicts and building better relationships

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This article was born from a LinkedIn Post I’ve written recently and which got a lot of attention.

In it, I was mentioning one of the techniques I found very useful in communication, especially when our message is difficult to give (e.g. we want someone to change a behaviour, give “negative” feedback, etc.)

This framework was developed by Marshall Rosenberg, PhD. and it’s called “Non-Violent Communication”.

How does this look like for us, in our day-to-day life?

We should structure our speech on 4 pillars, as follows:

1st. Observations: I clearly express what I observe that does not contribute to my well-being — “When I see/hear…”

2nd. Feelings: I express my…

And now it just feels… right

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The Capitalist Dream

I grew up in communist Romania until I was nine years old. Getting out of communism and embracing capitalism and democracy came with several common dreams for my generation.

One of the big ones was to reach the senior levels of management in corporations. And this is what I set out to do early on in my career: started with being a strategy consultant in an international consultancy in Brazil, continued with various strategy and planning roles in a big international corporation, first back home in Romania and then in London, UK.

I loved working in that corporation and I…

There are some “best-fit career choices”, but it’s not that simple…

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I am frequently asked this question during my Process Communication Model (PCM) sessions and PCM Profile Debriefs. Are there some “best career choices” for the different personality types? Well, yes, there are… but it’s not that simple 😊.

This is why this article will come with a big disclaimer. If your current job doesn’t fit the options I suggest for your Base/Phase Personality Type in this article, it doesn’t mean that you don’t have what it needs to do that job well. Nor do I say that you will not enjoy aspects of it. Rather I propose that naturally, you…

PCM, an Applied Psychology Model, Can Offer a Very Useful Answer

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We often talk about how managers need to be equipped with techniques that allow them to successfully motivate their team members and, most of us agree this is not an easy feat, as we are all different.

One method that I have tried and successfully used over the years is based on the Process Communication Model® (PCM), a highly reliable, behaviourally based development, communication and stress management model, used to individually tailor connection and motivation and build trust and rapport.

The Process Communication Model ®

The method was developed by American psychologist and university professor Taibi Kahler in the 1970s and was first used by…

Based on neuroscience, ancient wisdom from ashrams, and many years of working with leaders all around the world.

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Yesterday I was looking at some worrying statistics about stress in Great Britain, where, as almost everywhere in the world, the work-related stress, depression or anxiety numbers recorded an upward trend.

Almost 18mn working days were lost in 19/20 in GB due to work-related stress, depression or anxiety, with more than 0.8mn workers being affected. I wonder how much did these numbers increase in 20/21…

On the other hand, I could not stop wondering: how many organisations invest in increasing resilience and implementing stress prevention strategies?

We all have these five triggers. In this article, I present them and how we can use them to improve our lives.

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Lately, I have been thinking a lot about how this Covid pandemic has been pushing a lot of our “buttons”, in so many ways.

We all have specific triggers/stimuli that induce conscious and subconscious reactions in each of us and thus, play an important role in our well-being. It’s about these that I want to write today and start this short series of blog post dedicated to the SCARF model.

The SCARF Model

The SCARF Model was developed in 2008 by David Rock, a leading scholar of neuroleadership, in his paper “SCARF: A Brain-Based Model for Collaborating With and Influencing Others”.

SCARF stands…

Magda Tabac

☆ Communication, Stress Management and Applied Neuroscience Trainer | Life-long learner 📚 | Coffee lover ☕ ☆ Check my blog 👩‍💻

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