Highlights from WEN’s Lunch & Learn Workshop with Sanam Thakur

The Women’s Entrepreneurs Network (WEN) recently hosted an insightful Lunch and Learn session led by Sanam Thakur, a lead coach at the re:think. The workshop explored the theme, “We Think, We Do: The Power of Connecting Thoughts to Sustainable Action,” and provided participants with valuable tools and frameworks to deepen their self-awareness, build emotional resilience, and take meaningful, sustainable actions in their personal and professional lives.

Key Insights from the Workshop

1. The Energetic Self Perception Model:
Sanam introduced the Energetic Self Perception Model, a framework that categorizes mental and emotional states into seven levels—from shutting down to creating. These levels help individuals understand how they show up in different situations and how their energy impacts their thoughts, emotions, and actions. The model encourages people to reflect on their default tendencies and empowers them to intentionally shift toward higher, more constructive energy levels. The assesment has been recognized by Forbes as a top 3 assessment every leader should have.

2. Catabolic vs. Anabolic Energy:
Sanam emphasized the distinction between catabolic energy, which is draining and destructive, and anabolic energy, which is constructive and empowering. These energy types influence not only how we feel but also how we interact with others and make decisions. Understanding this distinction allows individuals to recognize when they are stuck in unproductive energy patterns and make conscious choices to shift toward anabolic energy for better outcomes.

3. The Connection Between Awareness and Action:
A key theme of the session was the importance of turning self-awareness into sustainable action. Sanam explained how reflecting on core thoughts and emotional triggers can help individuals identify patterns that may be holding them back. By aligning actions with values and adopting a growth-oriented mindset, individuals can create habits that lead to long-term personal and professional success.

Continuing Your Self-Awareness Journey

Sanam shared several practical strategies and resources for those looking to deepen their self-awareness and take intentional steps toward growth:

1. Reflect Through Mindfulness:
Reflection, through journaling or micro moments, is a powerful tool for self-reflection. By writing or spending at least 5 minutes daily reflecting about your thoughts, emotions, and reactions to daily events, you can uncover underlying patterns and gain clarity on what drives your decisions. Start by asking yourself reflective questions such as:

• • What triggered my emotional response today?
  • What values do I want to prioritize in my actions?
  • What energy level am I operating from right now?

2. Explore Your Core Values:
Sanam emphasized the importance of understanding your core values and how they influence your decisions and behaviors. Tools like the Think 2 Perform values deck can help you identify and prioritize your values, making it easier to align your actions with the person you aspire to be.

3. Practice the Thought-Emotion-Action Model:
This simple exercise helps you break down your reactions into manageable steps:

• Identify the thought: What is the belief or assumption driving your reaction?
• Acknowledge the emotion: What feelings arise from this thought?
• Choose an action: How can you respond in a way that aligns with your values and goals?

4. Build Sustainable Habits:
Sanam highlighted the connection between identity and habits, referencing James Clear’s Atomic Habits. To create lasting change, focus on who you want to become rather than solely on what you want to achieve. For example, instead of setting a goal to “exercise more,” reframe it as “I am someone who prioritizes their health.” This subtle shift reinforces self-awareness and aligns your actions with your identity.

5. Seek Personal Growth Resources:
There are countless resources to support your journey, from books and podcasts to tools and assessments. Some recommendations include:

• Rarebreed by Sonny Bonnell & Ashleigh Hansberger
• Energy Leadership by Bruce D Schneider
• The Mountain is You by Brianna West

Additionally, Sanam offers a free self-awareness workbook on her website and one-on-one coaching options for those seeking personalized guidance. She will also be hosting a 2025 workshop in April. Register here: https://forms.gle/UEhxE29P3TZiCeVKA

6. Embrace Coaching and Feedback:
For deeper exploration, consider working with a coach or mentor who can guide you through tools like the Energy Leadership Index (ELI) assessment. This framework provides valuable insights into your personal energy patterns and helps you identify areas for growth.

Get in Touch:
Website: www.theRethink.com
IG: https://www.instagram.com/theRethinkCoach
LI: https://www.linkedin.com/in/sanamthakur/

Why Self-Awareness Matters

As Sanam explained, self-awareness is a cornerstone of personal and professional success. Research from the Harvard Business Review shows that self-aware individuals are more confident, creative, and effective leaders. By understanding your mental and emotional patterns, you can approach challenges with greater clarity, improve relationships, and make decisions that align with your values.

The journey to self-awareness is ongoing, but with the right tools and strategies, it becomes a powerful driver of growth and fulfillment. Start small, reflect often, and remember that every step forward is an opportunity to connect your thoughts to meaningful and sustainable action.

For more resources and coaching opportunities, visit Sanam’s website: www.theRethink.com or explore upcoming events with the Women’s Entrepreneurs Network (WEN).

Future-Proofing Your Mindset: Leveraging Online Therapy and Digital Tools for Entrepreneurial Wellness

Pursuing Ambition Without Sacrificing Well-Being

Entrepreneurs wear an astonishing number of hats—visionary, strategist, problem-solver, leader, and so many more. Each role requires energy, focus, and determination, and while these traits drive success, they also come with a hidden cost. Late nights, endless decision-making, and intense pressure can take a serious toll on mental health, often leaving entrepreneurs grappling with stress, anxiety, and, sometimes, burnout.

What if maintaining your mental well-being could be the key to unlocking your full potential? The good news is that today’s digital landscape offers more opportunities than ever to support entrepreneurs on their mental health journeys. From online therapy to cutting-edge digital therapeutics and on-demand menopause wellness programs, these tools make emotional resilience and mental clarity achievable—without requiring entrepreneurs to hit pause on their ambitions.

The Overlooked Toll of Entrepreneurship on Mental Health

Building a business from the ground up is a deeply personal endeavour. Entrepreneurs are not just managing the operations side of things; they are also investing their emotional selves in their ventures. There’s hardly a moment to catch your breath when every decision, success, or setback feels like a reflection of your capabilities. Compound these challenges with societal expectations or personal obligations, and the stress can easily feel overwhelming.

Failure is part of the process, but when you’re the front-facing leader of your venture, setbacks can feel crushing. For many, this manifests as a constant cycle of self-doubt, stress, and even feelings of isolation. That’s why acknowledging and proactively addressing mental health is so crucial—not just for better living but for better leading.

Mental barriers are invisible but deeply real. The unique weight entrepreneurs carry must be addressed, and tools like online therapy have emerged as lifelines by offering a safe space to talk, strategize, and heal.

The Power of Online Therapy and Digital Therapeutics

Online therapy has revolutionized how entrepreneurs care for their mental health. With tight schedules dictating every aspect of daily life, the convenience of digital counseling can’t be overstated. Imagine squeezing a confidential, judgment-free session into an evening at home or during a quiet hour at the office—all without the added challenge of commuting.

Beyond traditional therapy and coaching, digital therapeutics introduce a whole new era of accessible healing. These evidence-backed apps and programs are built to tackle common mental health challenges. For instance, platforms offering guided cognitive behavioural therapy (CBT) can walk users through actionable techniques for managing anxiety or negative thought patterns. Similarly, mindfulness apps train the brain to stay present, breaking free from the cycle of overthinking. And evidence-based self-hypnosis apps help you leverage the power of your mind for better physical and mental health.

By blending the human connection of online therapy with the science-backed tools of digital therapeutics, entrepreneurs gain a multi-faceted approach to mental health. The result? Not just coping with challenges but overcoming them in ways that fuel focus, creativity, and resilience.

On-Demand Wellness Programs – Solutions for the Self-Starter

If there’s one thing entrepreneurs pride themselves on, it’s their independent mindset. On-demand wellness programs speak directly to this trait, offering self-guided solutions tailored to fit into any lifestyle. Whether it’s stress management modules, resilience-building courses, or interactive goal-setting workshops, these programs empower you to take control of your mental fitness on your terms.

For example, entrepreneurs dealing with decision-making fatigue may find structured mindfulness training in an on-demand format a game-changer. Instead of setting aside hours for in-person sessions, you can lead yourself through bite-sized activities designed to improve focus and decision quality. These programs are crafted with busy schedules in mind, providing practical ways to boost mental fitness while building your business empire.

These digital solutions prove that self-care doesn’t have to feel indulgent or time-consuming; it can be as simple as a daily ten-minute session, or a weekend skill-building course embedded into your routine.

From Surviving to Thriving – How Mental Health Tools Elevate Success

Recovery, resilience, and clarity are the foundation for thriving in both work and life. Entrepreneurs who seek personal growth find that these qualities not only improve their well-being but also enhance their business practices. When you sharpen your mental fitness through tools like online therapy, digital therapeutics, or on-demand programs, every aspect of your entrepreneurial life can transform.

Imagine you’re no longer paralyzed by anxiety before a big pitch, thanks to techniques mastered through regular therapy sessions. Or maybe your collaborative relationships flourish because you’ve learned how to set healthy boundaries through a mindfulness app or a wellness course. These are tangible shifts that ripple into stronger business outcomes. Better decision-making, improved patience under pressure, and increased emotional intelligence aren’t just key assets for mental health; they’re also game-changers for innovation and leadership.

Relatable stories drive this point home. Think of someone balancing the chaos of launching a startup while dealing with feelings of inadequacy. With the help of online therapy, they learn to manage self-doubt through grounding exercises. Their progress snowballs, boosting confidence in pitching to investors and clarifying their long-term vision.

By giving your mind the same care you extend to your business plan or marketing strategy, success becomes a sustainable pursuit rather than a fleeting ambition.

Your First Steps – Building a Toolbox for Entrepreneurial Wellness

Taking the plunge into mental health tools can feel overwhelming, but it doesn’t have to be. Start by exploring online therapy platforms that offer flexibility and accessibility. Look for therapists who specialize in areas relevant to entrepreneurs, such as managing stress, navigating high-pressure environments, or developing leadership skills.

If therapy feels too intimidating at first or access to practitioners is limited, digital therapeutics can be a great introduction to mental fitness. Apps offering programs like guided stress reduction or cognitive exercises create a low-pressure way to ease into active self-care.

Don’t overlook on-demand wellness programs as part of your mental health toolbox. Seek out courses or workshops from credible sources, especially those designed for entrepreneurial audiences. Many programs allow free or low-cost trials, making them easy to test without overcommitting.

Perhaps the most important step is this: treat mental health investment as a core pillar of your business plan. Just as you allocate time and resources to branding or scaling, prioritize your own well-being as the fuel that keeps everything else running.

The Business Case for Prioritizing Mental Health

The stigma around mental health is fading, replaced by a considerable body of evidence showing how emotional wellness leads to better business outcomes. Entrepreneurs don’t need to choose between self-care and success—they can achieve both. Online therapy, digital therapeutics, and on-demand wellness programs are no longer luxuries for the few; they are smart tools for any entrepreneur looking to thrive long-term.

There may always be risks and uncertainty in your entrepreneurial path. But by equipping yourself with tools to manage stress and maximize focus, you can future-proof your vision while enjoying the process of building it. Take control of your mental health today, not just for the future of your business but for yourself.

Because at the end of the day, a thriving mind builds a thriving enterprise. Remember, success isn’t about reaching the finish line first; it’s about staying strong enough to keep moving forward.

Bio:

Christine Deschemin, a renowned hypnotherapist, executive coach and mental wellness pioneer, is dedicated to helping individuals unlock their true potential through innovative, evidence-based approaches. She is the driving force behind self-hypnosis programs like UpNow Health and EverCalm Menopause, providing accessible tools for mental resilience and clarity. Committed to fostering well-being, Christine specializes in empowering entrepreneurs to thrive, blending her expertise with a passion for personal and professional success.

Navigating Anxiety: 7 Essential Strategies for Inner Peace

Anxiety is a natural part of life, but when it becomes overwhelming, it can take a toll on our mental and emotional well-being. Whether it’s juggling work responsibilities, managing relationships, or coping with life’s uncertainties, finding effective ways to manage anxiety is crucial for women’s mental health. In this blog post, we’ll provide seven practical strategies to help women alleviate its grip and find inner calm.

Practice Deep Breathing:
Deep breathing exercises are a simple yet powerful way to calm the mind and body. When anxiety strikes, take a moment to focus on your breath. Inhale deeply through your nose, allowing your lungs to fill with air, and exhale slowly through your mouth. Repeat this several times, focusing on the sensation of your breath filling your body. Deep breathing activates the body’s relaxation response, helping to reduce anxiety levels and promote a sense of calm.

Engage in Regular Physical Activity:
Physical activity is a natural stress reliever and mood booster. Regular exercise releases endorphins, the body’s feel-good chemicals, and helps to reduce levels of stress hormones. Whether it’s going for a walk, practising yoga, or dancing around your living room, find an activity that brings you joy and make it a regular part of your routine. Aim for at least 30 minutes of moderate exercise most days of the week to reap the full benefits for your mental and physical well-being.

Embrace Mindfulness and Meditation:
Mindfulness and meditation are powerful practices for cultivating present-moment awareness and reducing anxiety. Take time each day to sit quietly and focus on your breath, allowing your thoughts and feelings to come and go without judgement. You can also try guided meditation apps or mindfulness exercises that help you stay grounded in the present moment. With regular
practice, mindfulness and meditation can help you develop a greater sense of calm and resilience in the face of anxiety.

Establish Healthy Habits:
Taking care of your overall well-being is essential for managing anxiety. Ensure you prioritise self-care activities that nourish your body, mind, and spirit. Get enough sleep each night, eat a balanced diet rich in fruits, vegetables, and whole grains, and limit your intake of caffeine and alcohol, which can exacerbate anxiety symptoms. Make time for activities that bring you joy and relaxation, whether it’s reading a book, taking a bath, or spending time outdoors in nature.

Seek Support from Others:
Remember that you don’t have to navigate anxiety alone. Reach out to trusted friends, family members, or seek professional help if needed. Talking about your feelings and concerns with others can provide comfort and support, and offer valuable perspectives on managing anxiety. Consider joining a support group or seeking therapy to learn additional coping strategies and tools tailored to your specific needs.

Set Worry Time:
Allocate specific time during the day to address worries and concerns. This helps prevent constant rumination and allows you to focus on finding solutions during designated periods, rather than letting worries consume your entire day. You may find that you don’t need to use your worry time all the time.

Use the ‘Right Now’ Skill:
When feeling overwhelmed, use the ‘Right Now’ skill to ground yourself in the present moment. Take a moment to notice and name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This technique helps shift your focus away from anxious thoughts and brings you back to the present, reducing distress and promoting calm.

While anxiety may be a part of life, it doesn’t have to control your well-being. By implementing these seven strategies – practising deep breathing, engaging in regular physical activity, embracing mindfulness and meditation, establishing healthy habits, seeking support from others, setting worry time, and using the ‘Right Now’ skill – you can reduce anxiety and cultivate a greater sense of calm and resilience. Remember, it’s important to be patient and kind to yourself as you navigate your journey toward finding inner peace and well-being.

Also, consider joining our Decider 32 Skills course to learn more strategies and tools for effectively managing anxiety and promoting mental well-being. You can find more information about the course here: https://positivewellbeinghk.com/proactive-mental-health/32-skills-course/

Blog written by Positive Wellbeing Limited