It was a combination of an unexpected tragic event that I witnessed recently and the continuous witnessing of Israel’s mass murder in Gaza that sparked this episode. In it, I share two reminders with you that can help when you’re navigating difficult times.One, it’s a reminder to give yourself some grace. Can you acknowledge that it IS a tough situation you never had to navigate before?Two, it’s a reminder that you still have your values and principles and ways how you want to show up in this world. You already have tools and you can always look for more.It’s what I need to remind myself every day. And I know that it’s so many of us witnessing genocide being unleashed onto Gaza have to do, too — to simply continue our lives but also to continue speaking out, according to our integrity.

It's difficult to see a population being destroyed.It's difficult to see acquaintances - and our leaders - express Fascist views.It's difficult to expect friends to speak out but not always get it.In short, there's a lot to process: both what's happening in Gaza and the world.For me, it took a long time to consciously allow myself to feel my heartbreak completely. And, honestly, I'm not sure I'm really there.But I'm here, sharing with you what I have 💔✊🏽Thanks for being in this community ❤️Justina#mentalhealth #trauma #collectivetrauma #grief #activism #Palestine #genocide #Gaza #FlourMassacre #gazagenocide #ceasefirenow 

Although this post might seem like a strong “You know, you should really…” it actually isn’t.It’s not a ‘should’ but an invitation to slow down for an hour or so and reflect on how you’d like your 2024 to be. Or, rather, how you would like to show up this year. Just the past five years, I’ve moved countries probably more than five times, changed my career completely and switched jobs four times, navigated a relationship and a breakup, and managed to do whatever else I was doing.As a political commentator, I’ve followed, written about, and got my heart broken over a number of issues.So I am not here to say “just plan your year and follow through”.I’m here to say that no matter how any year goes, with its endless unknowns, we still get to choose our intentions. And even if we don’t follow through on something, I’m still choosing to consciously decide what those (albeit potentially failed) projects will be.Most importantly, I’m choosing how I MYSELF want to show up, what qualities to bring, what to learn, and what – the hardest part for me – not to repeat.The rest? The rest is in my episode. I hope you take the time to listen to it and, more importantly, I hope you take that time for yourself. Happy 2024, Justina

I'm closing this year inviting you to explore the importance of feeling our emotions (including healthy anger) and not disregard what an alarming amount of research points to.The connection between suppressing healthy anger, the stress it creates on our immuno, neuro, and endocrine systems, and chronic illnesses that stem from that IS alarming.I'm inviting you to embark on the path that can save us all a lifetime of illnesses 🙏🏾

This is not an episode that contains "answers" -- but what I do want to do is to hold space for everyone struggling as a genocide in Gaza is unfolding. Through the guilt, shame, privileges, painful silence of friends, and other things to navigate, I invite you to both normalise not being OK and to move through it as you take meaningful action. As I say at the very beginning of my episode, we are allowed to talk about how we feel about something without that becoming the story. And, I would add, to CHANGE the story, we have to try our best to take care of ourselves and our community.

My fourth season is all about getting real, so this makes a lot of sense to ask: what are you really about? These past weeks have been extremely centering for many. I also noticed how many people who could be considered (and in some ways, they really can be) intellectuals seem to, in the end, stand for nothing. Your answer doesn’t have to be political like mine. But I do invite you to ask yourself: What do you stand for? Perhaps naively, I say sooo much clarity – and bravery to do what’s meaningful to you – stems from reflecting on exactly that.

As a political commentator who focuses on Palestine and a human, I have to say that the last month has been very tough. But it has also shown me something that I know many of us have to navigate: being very much imperfect people doing work that matters to us. I think to continue, self-compassion is a must, together with a very simple understanding that imperfections are (1) very subjective and (2) even if they're actually what we ourselves notice as something not ideal, still allowed. As I say in my video, I’m not glorifying practices that aren’t good for our health, saying “anything goes.” But a lot goes indeed into being complex and multi-dimensional people.

As a political commentator and a person, I know this week has been a very tough one for anyone following what's been happening in Palestine. That is, including myself. As I admit to you in my video, even I, the person who preaches about the importance of self-care and being mindful of our mental health, failed at many things this week. Hence, this reminder is very needed --- and I talk about something very practical and truly very small. Please take care of yourself - for yourself and for the world. Justina PS. What I forgot to mention in it is that – in addition to movement and connection – crying is an excellent way to release that stress, so if those tears are coming, remind yourself that that’s literally what your body needs.

Who we surround ourselves with is - it sucks to admit but science shows it's true - who we are in the end (well, not completely, but you know what I mean). So let's get real about what that circle is and how to make sure it's what truly supports and inspires us. The questions I’m inviting you to ask aren’t comfortable (but that’s the point): In short: yes, there is, but it all starts with that awareness (yep, can’t escape that one).I also share my stories that include both being in a small town and switching continents 👀 How is that circle, really?How do the people in your life make you feel?When you talk about ‘creating value’, what do you mean?And is there something you can consciously change? In short: yes, there is, but it all starts with that awareness (yep, can't escape that one).I also share my stories that include both being in a small town and switching continents:) Find the original video here: https://youtu.be/4D_wX7WFBWw?si=JIJDbHcY1fvJFSUf

I am very excited to be back and I've decided to make my fourth season all about GETTING REAL. It's about asking questions that are more uncomfortable, connecting the dots between the inner and the outer, and sharing a more authentic me with you. And you know, I start by doing exactly that: by telling you how I see Investigative Selfism and what bigger meaning it has in terms of my life mission. I'm also inviting you to continue on that uncomfortable journey of learning and unlearning. Because no matter how not fun it might be sometimes, what's REALLY not fun is never unlearning everything that has been installed in us like some outdated and limiting software.

I'm finishing the third season of Investigative Selfism and will be taking a short break until September. But I can't leave without saying something! I wanted to say a big THANK YOU for being curious, caring for yourselves, and taking the time to learn about the frameworks I was presenting to you here. Not everyone does it. Not everyone has a growth mindset and seeks knowledge that can actually make the navigation of life a little bit less hard. But you did it - yay, it's a big deal! My longer videos and podcast episodes will be back in September but I will continue sharing good stuff with you on Youtube in shorter clips, on Instagram, and on my website. See you there! Justina

You can never know how powerful a word of appreciation and encouragement can be.So why whyyyy would you hold back? Especially when you mean it. Choose to be that caring and encouraging friend. That's it! That's the gist of my quick episode. Choose to empower your friends ❤️ The whole third season of my podcast is about empowerment and since there's only one video/podcast episode left before I go into a quick break in August, I thought it would simply be incomplete without reminding you of this: YOU have the power to encourage others.YOU have your sphere of influence.YOU can choose to empower your loved ones, just like you'd like to be pushed. So please please please, don't think of compliments and words of encouragements as of some finite resource.Use them when they feel genuine. Be an active participant in your own life -- including affecting the ones around you. Find this episode as a video on Youtube here: https://youtu.be/CnMa6Lvkixs

I can't say my third season is on the topic of empowerment if I don't address one major part of it: our physical health. Why? Because no matter how important it is to manage your thoughts (and I talk about ALL THE TIME), you simply can't intellectualise yourself into health. "Health" is super broad, I know. But this is where the good news is: there are SO many areas you can choose to explore and learn about. In my episode, I explain why, according to science, it's important and what those broad categories can be. You can also find strong podcast recommendations (by doctors and scientists) here: https://bit.ly/3PJgcGt

I start with a ridiculous story from my weekend of a kayaking experience that didn't go exactly as planned. But what my episode is on are six learnings/reminders that I've extracted from it and want to share with you. Why? Because how we FRAME our experiences is so so so important. And especially experiences that we choose to call challenges. I give you examples in my episode, yes, but you can also find my guide on how to quickly (re)frame your challenges here: https://bit.ly/42wL3J1 Find this episode as a video on my Youtube channel here: https://bit.ly/3CNyTkt

I must admit that it's been difficult for me to find healthier ways to navigate social media.Interestingly, it's not so much about consumption but my own desire to appear a certain way --- does that resonate with you? If it does, and if you've ever wondered how you're appearing on different platforms or how you'd LIKE to appear, please please watch this. Thankfully, there are much better ways to see social media than running the risk of losing our authenticity in this navigation process. That's what I share in my episode, including pointing to a beautiful interview you can find linked in my article: https://bit.ly/3N4FNXm

If someone asked you why you should invest in yourself, what would you say? Why do the work of personal development, healing, empowerment, or however we choose to call it? I have a pretty damn complete answer to that question. I mean, it makes sense, since my whole Investigative Selfism project is very much about that.And even if YOUR answer is different, I'm sure that mine will be a reminder that you always need to hear.⁣Please watch it and share it with others who need to hear this. Also, explore my platform in the link below and sign up to receive a free guide I've just made for you! https://bit.ly/37wK95Q

I come from a very judgemental background: lots of passive aggressiveness, patronising comments, and body-shaming -- just to name a few cultural tendencies. ⁣⁣So I myself had a choice: either normalise and practice it or consciously reject it. And oh my there are plenty of benefits of inspecting that judging mind!⁣⁣ Putting a conscious effort to judge less becomes so much more than just about "being nice". In fact, it's not about being nice at all (although it's a good side effect!). In my episode, I talk about why judging less becomes about self-compassion and healing in the end.

Can we truly grow if we're rejecting certain parts of ourselves, denying certain experiences, or holding onto shame? Unfortunately, that's not what different disciplines say. So if we want to talk about empowerment- which has been the topic of my third podcast season - we have to talk about own our life story in a way that's healthy and involves a lot of self-compassion. But we also have to identify the potential dangers that we might find on the way. That's what I do in my episode! I also share a personal story as a cautionary tale of over-identification with certain experiences. I think you'll love it. More importantly, I think you'll find a lot of inspiration for reflection.

When do you feel strong? When do you feel most like yourself? When does your life "make sense" to you? When do you feel proud of who - and how - you are?I'd say, these are excellent questions to ask if we want to lead lives of authenticity and courage. Empowerment has been the umbrella topic of my whole third season and I have talked about it a lot. Now, what does it mean TO YOU? Watch this as a Youtube video here: https://youtu.be/3PkaN67mpC8https://youtu.be/3PkaN67mpC8

Have you ever reflected on what courage means to you? I'd say, to lead a life that's authentically ours, sometimes (always?:) we need to engage in active reflection - and take conscious action - towards the kind of person we want to be. But let me explain it in my episode!