How to Master Stress & Get in Your Zen Zone for the Holidays

Let’s face it…. the holidays are stressful!

Even if you LOVE the parties with friends & family gatherings that take place, the month of December tends to be a very busy time of year.

Not only are we working the same as we normally would, but there is an increase in shopping, cooking, cleaning & socializing that can stress out & take down even the most gregarious of socialites!

AND, although you understand the importance of stress management, how good are YOU at actually practicing it? 🙂

In today’s blog post, I want to give you some practical self-care tips & tools that will help you master stress & find your “zen” zone during this upcoming holiday season!

To learn these tips, simply click on the video below:

That’s it! Now you have the tools you need to stay in your Zen Zone throughout the holidays! 🙂


Jess Bonasso, otherwise known as The Self Care Goddess, is a burnout & trauma rescue coach, author, keynote speaker & certified practitioner of The Journey Method™, a highly effective form of cellular memory release therapy that has the power to heal one’s life!  

Teaching women in business how to rescue themselves from the conditions, saboteurs, & underlying root cause of any burnout & trauma that plagues them so they can thrive in business, love their life, & live in freedom!

For more information or to jumpstart your own burnout rescue simply click HERE to learn about Jess OR HERE to apply for & schedule a COMPLIMENTARY* Discovery Consult!

AND, to receive daily inspiration on how to break free from burnout & re-ignite your radiance, be sure to follow me on social media! 🙂

 

The Secret to Overcoming Self-Sacrifice

Do you struggle with over-giving to others to the point of resentment?

Does helping others make you feel needed & necessary?

Do you feel angry when the gifts that you give are not reciprocated?

If you answered YES to any of these questions, you might be struggling with the self-sabotaging tendencies & fixations of a personality style on the Enneagram known as the “Giver” or “Helper”.

In my last newsletter, I talked about how I overcame perfectionism (which is also a personality style on the Enneagram, a system that I use to help my clients understand the underlying root cause of their thoughts & behaviors).

In addition to overcoming perfectionistic tendencies that used to sabotage me in the past, I’ve also struggled with the self-sabotaging pitfalls of the Giver/Helper.

So what are the defining pitfalls & traits of the Giver/Helper?

According to the Enneagram, this particular personality style typically shows up in the following ways (most of which is often unconscious):

  • Lack of self-identity because they define themselves by what they do for others & by their roles instead of their true feelings.
  • Multiple selves or “chameleons”, adapting to the needs of others in order to be connected. Classic co-dependent.
  • Struggle for personal freedom because they’re controlled by other’s needs; dependency on others will be an issue.
  • Spends all their energy gaining approval and avoiding rejection.
  • Giving is often unconsciously manipulative – they give to get.
  • Over-giving & then angry when it is not reciprocated.
  • Playing the martyr by packaging hostility as love.
  • Hysteria/panic when their own real needs surface & collide with the needs of others.
  • Their need for appreciation turns into a need for approval
  • Matchmaking and networking people
  • An overwhelming need to respond to others & have others respond to them
  • Overemphasis on positive feelings toward others
  • Extremely focused on making oneself needed & necessary

Does any of these apply to YOU??

If the answer is yes, you might be wondering… what’s the secret to overcoming the self-sacrifice that sabotages my life?

The secret is to resolve & heal the deep seated core fear or avoidance that drives the behavior & discover the growth path for becoming your very own hero!

According to the Enneagram model, the basic underlying core fear or avoidance that drive the Perfectionist behavior boils down basically to:

A deep-seated fear of being unloveable, unappreciated, unneeded, abandoned, or rejected.

So you see… the behavior of self-sacrifice arises from the deep-seated fear.

In order to be deemed as “loveable” or “needed” by others, the Giver/Helper will be ultra-focused on helping, giving, & pleasing others in the hopes that their efforts will be rewarded with love, appreciation, & acknowledgement of the gifts they give. THIS is what makes them feel loved & sadly, this is what they struggle providing themselves with, which is where the tendency to be co-dependent rears it’s ugly head!

So what’s the secret to overcoming self-sacrifice?

According to the Enneagram model, here are just a few ideas to help someone struggling with these fears & compulsions:

  • Give up the need (addiction) to live through significant others.
  • Identify and express own needs and feelings.
  • Spend time alone to appreciate yourself apart from others.
  • Utilize anger and panic as a signal of your own needs.
  • Learn to love all instead of a select few.
  • Learn to receive (both from yourself & from others!).
  • Resist the urge to pull others in by flattery and recognize that the need to retaliate is caused by hurt pride.
  • Develop a consistent self that does not alter to please others.

In a nutshell, the overall secret is to learn how to take care of YOU first instead of everyone else at the expense of your soul, sanity, & health.

In addition to incorporating any of the above recommended growth paths, it can also be helpful to find a practitioner who can help you resolve at the root level the cellular memory associated with any of the deep-seated core fears that sabotage your life!

My favorite by far is a well-known healing modality known as The Journey Method® which has helped to heal thousands of people around the world & is something I’ve used to help clients break free of self-sabotage & accelerate their results since 2007.

Regardless of which of these options you choose, working WITH your fear (rather than against it) to heal & resolve past trauma is the key!

After all, what you resist, persists. 🙂


Jess Bonasso, otherwise known as The Self Care Goddess, helps busy, high-reaching super heroes struggling to juggle it all break-free of the sabotage that leads to burnout & re-ignite their radiance without sacrificing their soul, sanity, or health!

Are you ready to become your very own hero?

For more information, click HERE to learn about Jess OR HERE to apply for & schedule a COMPLIMENTARY* Discovery Consult!

To receive daily inspiration on how to break free from burnout & re-ignite your radiance, be sure to follow me on social media! 🙂

 

How I Recovered From Perfectionism

Would you consider yourself a perfectionist?

I know of many times throughout life where I was struggling with perfectionism and you know what?

It’s been my experience that MANY of us struggle with the “perfectionist” mentality in our day-to-day lives!

Why?

I believe this tendency towards perfectionism is something we’re taught through familial & social programming, upbringing, & conditioning.Perfectionist Scale

And ultimately, what drives it all is a deep seated core fear or avoidance that will sabotage & play out in your life over & over again until you resolve this core fear at a cellular level.

For myself personally, it was my lonely childhood & high-pressure corporate background that taught me how to be my own worst critic. I can recall many times throughout my life where my toxic self-talk & judgment of myself or others over not meeting the high standards I used to set would sabotage my life & set me up for failure.

In a nutshell, it limited my greatness & it wasn’t until I started to heal the underlying core fear associated with perfectionism that it changed!

For many of my clients over the years, I’ve also seen the disintegrated side of perfectionism result in unhealthy behaviors (i.e. obsessive-compulsiveness, work-aholism to get things just “right”, closed-mindedness, hyper-judgmental etc…) that limit their greatness & won’t change until the root core fear is addressed & resolved.

So what does perfectionism really look like?

According to the Enneagram personality system that I’ve used to help clients discover their biggest core fears & behaviors over the past 10 years, perfectionism typically shows up in the following ways:

  • The “Internal critic” experienced as a constant stream of self-critical thoughts.
  • Judgment of self & others from constant comparison to an external standard of right/wrong against which everything is measured.
  • Attached to rules; resentful of any deviation to those rules by others.
  • Having an air of ethical and moral superiority; comes from their own drive for self-improvement.
  • Often perceived as a crusader, self-righteous, “do-gooder”.
  • Task oriented with an extreme preoccupation with work: “I can only play when the work is done and it’s never done”.
  • Detail-oriented, methodical, rigid in one’s thinking.
  • Quest is to be loved unconditionally, but they never attain it, never feel “enough”.
  • Feeling flawed inside, so critical of others in order to equalize – “I’m not good so I’ll focus on doing good things.”
  • Very self-controlled; cut off impulses and go to head to figure things out but are really “gut people masquerading as head people”.
  • Suffers from procrastination due to fear of making a mistake.
  • “Things are perfect when I am met, in all ways, by others.”
  • Tend to be black and white in thinking.

Does any of these apply to YOU??

If the answer is yes, you might be wondering how to recover from perfectionism.

The solution?

To resolve & heal the deep seated core fear or avoidance that drives the behavior & discover the growth path for becoming your very own hero!

According to the Enneagram model, the basic underlying core fear or avoidance that drive the Perfectionist behavior boils down basically to:

A deep-seated fear of being corrupt, evil, bad, or defective.

So you see… the behavior arises from the fear.

In order to be deemed as “good” or “right” by others, perfectionists will be ultra-focused on perfection, detail-oriented to the point of obsession (at times) & judgmental as a result of the high standards they hold for themselves. All to avoid being any of what they fear at a cellular level.

So what’s the growth path to help someone struggling with these fears & compulsions?

According to the Enneagram model, here are just a few ideas for growth:

  • Release judgment & the idea you can judge objectively.
  • Learn to see perfection in the moment, in the imperfection.
  • Reduce the dominance of your critical mind.
  • Get out of your mind and into your heart & gut.
  • Learn more than one “right” way, learn to see all sides (i.e. open-mindedness)
  • Get “messy”; lighten up, play and have fun.
  • Find, acknowledge, & heal your “dark side”.
  • Discover, acknowledge & fulfill your passionate desires.

In addition to incorporating any of the above, it can also be helpful to find a practitioner who can help you resolve at the root level the cellular memory associated with any of the deep-seated core fears that sabotage your life!

My favorite by far is a well-known healing modality known as The Journey Method® which has helped to heal thousands of people around the world & is something I’ve used to help clients break free of self-sabotage & accelerate their results since 2007.

Regardless of which of these options you choose, working WITH your fear (rather than against it) to heal & resolve past trauma is the key!

After all, what you resist, persists. 🙂


Jess Bonasso, otherwise known as The Self Care Goddess, helps busy, high-reaching super heroes struggling to juggle it all break-free of the sabotage that leads to burnout & re-ignite their radiance without sacrificing their soul, sanity, or health!

Are you ready to become your very own hero?

For more information, click HERE to learn about Jess OR HERE to apply for & schedule a COMPLIMENTARY* Discovery Consult!

To receive daily inspiration on how to break free from burnout & re-ignite your radiance, be sure to follow me on social media! 🙂

 

3 Ways Your Body Talks To You

Have you ever noticed how physical tension in the body is less than when the weather gets warmer outside?

Doesn’t your body sometimes just itch to get outside & be in the sun??

Or, doesn’t your body just crave movement now & then?

If you’re saying yes to any of these it means you’re listening to your body!

Sadly, there are many who are NOT very good at listening to their bodies.

You know the ones I’m talking about…

  • listen-to-your-bodyThe over-achievers that work through colds, flus, & bronchitis because they just can’t stop striving for more.
  • The burned out moms & care-givers who give so much of themselves that they have no time or energy left at the end of the day for themselves.
  • The perfectionists that are so focused on getting things done right that they are stressed out all the time & every muscle in their body is tighter than a drum.

And you know what?

I know there’ve been times that I didn’t listen to my body, sometimes causing me to suffer as a result.

The truth is, I’m sure we ALL sometimes have a challenging time listening to what our body is telling us!

What about you?

I believe that in order for us to be the master of our own fate & destiny in life, we need to pay attention to how our body talks to us.

After all, the body is a barometer for our soul & if we’re listening, it can lead us to the breadcrumbs that will ultimately lead us to a life of happiness & fulfillment!

So today, I’d like to share the 3 ways that your body talks to you so that you can become better at listening (and hopefully, at following the breadcrumbs!), which are as follows:

  1. Chronic Physical Pain, Tension, or Dis-Ease. If the physical pain you experience is on-going, persistent, & chronic (and not a recovery from an unforeseen accident), there’s a really good chance that the root cause of the issue you’re facing has an emotional root cause. In Louise Hay’s well-known book “You Can Heal Your Life” she talks about the importance of getting the emotional root cause of all physical ailments to alleviate the pain at a cellular level. If you’re suffering from physical pain, tension , or dis-ease in your body it’s your body’s way of asking you to address and face an aspect of your life that you may not have yet healed.
  2. Unhappiness. One of the reasons stress, pain, & tension builds up in the body is due to unresolved emotions. Allowing yourself to fully FEEL & EXPERIENCE the full spectrum of emotions that pass through you is a great place to start. Often, our instinct is to stuff our anger, shame, guilt, fear, sadness, etc… which is a form of resistance and avoidance that ultimately leaves you feeling unresolved. Once you’ve experienced the emotion fully, begin practicing CURIOSITY with yourself to find the exact source/cause of the emotion so that you can begin to address the source of the problem (vs. the symptom).
  3. The Senses. All of us are innately intuitive but because of social conditioning, closed-mindedness, & unconsciousness we are not always aware of OR we are afraid to own our innate abilities. As a result, we become “numb” to our intuitive senses, which can give us great insight about our life & show up in one of the following ways:
    • Clairvoyance. Your ability to just be able to “see” clearly the answer or desired outcome of a situation. May include visions or pictures. Yields a very visual understanding of the world.
    • Clairaudience. Your ability to “hear” clearly the answer or desired outcome of a situation from something other than yourself. Yields a very auditory understanding of the world.
    • Claircognizance. Your ability to clearly “know” (without knowing why) clearly the answer or desired outcome of a situation. Something that your entire body knows to be true. Yields a very clear understanding of the world that comes from within.
    • Clairsentience. Your ability to clearly “sense” (empathic) what another is feeling to assist in guiding the outcome of a situation (to either good or bad, depending on your awareness). Yields a very empathic understanding of the world.

The truth is, our body speaks to us in ALL of these ways! Some of us have access & awareness to some and others have access to them all.

But… are YOU listening? Are you acknowledging the wisdom that your body is trying to yield?

If it’s speaking to you, it’s often to help you wake up to some kind of unconsciousness self-sabotage that’s preventing your greatness.

My hope is that by knowing the 3 ways to that your body talks to you, you will be more aware of when your body is talking to you!

And when you do notice your body talking to you my advice is to:

  1. STOP & RECOGNIZE. Simply stop & become aware of how your body is talking to you.
  2. EXPERIENCE. Experience & feel fully any emotion associated with this.
  3. TUNE-IN & REFLECT. Practice curiosity with yourself to determine what your body is telling you. Ask what your body REALLY needs to be healthy, healed, & whole!

I hope this helps you listen better to your body & believe it will help you reconnect to YOU! 🙂

 


 

Jess Bonasso, otherwise known as The Self Care Goddess, helps high-reaching superwoman struggling to juggle it all re-invent success & re-ignite their radiance without sacrificing their soul, sanity, or health!

Are you ready to re-ignite your radiance & SHINE BRIGHT?

For more information, click HERE to learn about Jess OR click HERE to apply for & schedule your *COMPLIMENTARY* Discovery Consult!

To receive daily inspiration on how to break free from burnout & re-ignite your radiance, be sure to follow me on social media! 🙂

How to Hold Space for Yourself

Are you holding space better for OTHERS than you do for yourself?

If the answer is yes, you’ll definitely want to check out this month’s newsletter & article on how to hold space for yourself!

Here’s the deal.

Not only is it in our nature to give to others, but for women in particular it’s also a social norm and expectation!

The result? A stressed-out, exhausted, and overwhelmed human being on the verge of burnout because they don’t know how to hold space for them self.

So why is holding space for yourself so important?

Well, the sad truth is that often we rely on our happiness and fulfillment to come from things OUTSIDE of ourselves.

You know… our significant other, our family, our friends, the car we drive, the house we live in, the money that we make, the things that we can afford to buy, etc.

We often rely on these things as a gauge for our happiness or fulfillment!

But what if true LASTING happiness and fulfillment actually needed to come from INSIDE of us and had everything to do with how well we are taking care of ourselves?

After all, at the heart of self-care is ultimately SELF-LOVE and if we unconditionally loved ourselves (i.e. NO self-judgment whatsoever), we wouldn’t search for happiness and fulfillment OUTSIDE of us.

We’d be happy and content from the INSIDE.

As you already know, I believe self-care is one of the most important things you can do for yourself and is a GREAT way to hold space for yourself to heal, grow, blossom, & THRIVE!

But often I’m asked by people how to do that when we lead such busy lives!

To help you learn how to hold space for yourself more effectively, I’d like to share the 9 crucial keys to being there for yourself, which are as follows:

  1. Embrace your imperfections. Self-judgment is the highway to hell. Instead, look at your imperfections as gifts. How might these imperfections SERVE you or be of benefit in some way? The beautiful thing about imperfection is that it’s very unique from one individual to the next, which means YOU are beautiful and unique!
  2. Learn how to say no to others. Saying yes to others when they ask you for help can be rewarding unless you are sacrificing yourself. Instead, check in with yourself if someone is asking you for help. Do you feel resistance to saying yes? Would saying yes mean you’d have to say no to yourself in a way that dis-empowers you? Also check out 9 Ways To Say YES! to YOU! to learn how to say NO with grace.
  3. Set better boundaries with your time and energy.  This begins with learning how to say no to others. Beyond that, take a look at your daily schedule and routine. Does it feel like you’re on the go all the time? Do you never have time for yourself? Are you regularly and consistently running on empty? Checking in to how you FEEL can help you gauge your energy and learning how to load balance energy fueling and energy draining activities more effectively is crucial to setting better boundaries.
  4. Spend time with yourself. If you never spend time alone, it means that you are constantly actively engaged and in “doing” mode most of the time. Because your nervous system needs to have regular intervals of relaxation in order to function properly, it’s crucial for your stress levels and your sanity to make sure you regularly scheduled time to yourself. Be creative and come up with ways to just “be” in free flow mode with yourself without doing a thing.
  5. Listen to the story that you’re telling. What kind of self talk do you engage in? Do you look on the bright side or are you a negative Nelly? If you’re the latter, it’s important to catch those moments when you are being negative with yourself, mentally “cancel” the statement, and re-frame your toxic thoughts with empowering self-affirmations.
  6. Reach out for support. Having the courage to ask for support when you need it is a tremendous form of self-care and a great way to hold space for yourself when you are in over your head. Human beings are hardwired for connection so to think that you can do everything on your own is essentially shutting off your capacity for connection. Also, learn how to graciously receive support when it is offered to you. You do not have to do it all alone!
  7. Be authentic. Vulnerability is a large part of authenticity. No one is perfect, so embracing your imperfections (see #1) with kindness and compassion gives you the power to change aspects of yourself or your life that you don’t like. Being open, honest, and vulnerable with yourself and others fosters connection, requires tremendous courage, and allows others to see you as your true authentic self. Share this part of you with those who respect & hold space well for you!
  8. Be a good parent to your inner child. Do you beat yourself up when you make a mistake? What would it be like if you could be gentle and loving when mistakes get made? Ideally, a good parent helps their child learn from their experiences and expresses unconditional love. To help your inner child grow, it’s important that you treat yourself the same way.
  9. Develop rituals that support you. Don’t like certain aspects of your life? Develop daily or weekly rituals to help fill in whatever might be missing in your life. And remember, the only way to become the master of something is through repetition and consistency. Having rituals in place that support you is a great way to recondition yourself for greatness!

So ask yourself… have I been holding space for others more than I hold space for myself?

If the answer is yes, I encourage you implement the 9 crucial keys listed above to experience happiness and fulfillment from the INSIDE out.

I promise they will make a huge difference! 🙂


jess-in-redJess Bonasso, otherwise known as The Self Care Goddess, helps high-reaching superwoman struggling to juggle it all re-invent success & re-ignite their radiance without sacrificing their soul, sanity, or health!

Are you ready to re-ignite your radiance & SHINE BRIGHT?

For more information, click HERE to learn about Jess OR click HERE to apply for & schedule your *COMPLIMENTARY* Discovery Consult!

To receive daily inspiration on how to break free from burnout & re-ignite your radiance, be sure to follow me on social media! 🙂

9 Ways to Say YES! to YOU!

Boundaries-1Do you have things you want to accomplish but never have the time for?

Are you struggling to juggle it all?

Sometimes, the biggest obstacle to taking care of YOU is making time for it because you’re always saying YES! to everyone else!

AND, you know what?

I get it. Learning how to better manage where you are spending your time and energy will require YOUR energy, intention, and a fair amount of effort until you acquire the valuable life-skill of BOUNDARY-SETTING.

That’s right! The problem actually lies with YOU not saying YES! to yourself. 🙁

But here’s the deal. It’s super simple to fix!

All you have to do is become a bad-ass at boundary-setting. 🙂

To be a bad-ass at boundary-setting, you just have to learn the valuable art of saying “NO” to others in an honoring way that allows you to say YES! to YOU!

Here are 9 ways to accomplish this:

  1. Just No: “Thanks, I’ll have to pass on that.” (Then stop talking)
  2. The “Gracious” No: “I really appreciate you asking me, but my time is already committed.”
  3. The “I’m Sorry” No: “I wish I could but it’s just not going to work right now.”
  4. The “It’s Someone Else’s Decision” No: “I promised my coach I wouldn’t take on any more projects right now. I’m working on creating more balance in my life.”
  5. The “My Family is the Reason” No: “Thanks so much for the invite but that’s the day of my son’s soccer game & I never miss those.”
  6. The “I Know Someone Else” No: “I just don’t have the time right now. Let me recommend someone who may be able to help you.”
  7. The “I’m Already Booked” No: “I appreciate you thinking of me but I’m afraid I’m already booked that day.”
  8. The “Setting Boundaries” No: “Let me tell you what I can do…” Then limit the commitment to what you will be comfortable with.
  9. The “MAYBE” No: “Let me think about it & I’ll get back to you.” Then take time later to go inward & explore if you feel joyful or resistant to saying yes (and why).

Can you think of any more to add to the list??

I hope this helps and here’s to you being a bad-ass at boundary-setting, my friend! 🙂

Is Burnout Affecting YOU?

Personally, I LOVE the end of the year & the holidays, not just because of extra time with the ones I love the most but also because it’s a time when I take a couple of weeks off from seeing clients for business development (something I do at least twice a year).

I truly LOVE taking time & space to reflect on the successes & challenges of my previous year AND to envision, fine tune, & refine my vision for the future! It’s so important because it gives me the ability to enhance my life, follow my dreams, and continue growing & building my business to new levels.

That said, for a LOT of people this is can be a very stressful, exhausting, & overwhelming time of year with very little time for reflection, future-visioning, or even just basic self-care!

WHY?

I believe it’s because our already busy lives (and our amped-up nervous system) gets amped-up a few too many notches because of all the additional activities that the holidays bring.

You know what I mean. The extra gift/grocery shopping, family gatherings, company parties, holiday get-togethers, etc…

It’s great to see everyone but at the end of the day, IT CAN BE EXHAUSTING!

And you know what?

This can easily leads us into burnout, which is why I want to share with you today the various stages of burnout that exist along with how to fix it.

Want a hint of what burnout out is?

A typical definition of burnout is “physical or mental collapse caused by overwork or stress” and can range from something as simple as an overall feeling of busyness & overwhelm all the way down to accelerated health issues & deafening despair.

Because there are various stages & a progression of burnout that can exist, it’s important to know when it’s happening to you & just how bad it might be.

To see if burnout is affecting YOU, check out the various stages & symptoms of burnout that I’ve outlined below. It will enlighten you! 🙂

  • Hyperactivity – busyness, overwhelm, stress
  • Exhaustion – chronic fatigue, loss of energy
  • Reduced Activity – withdrawal (socializing, family, friends, etc.), resignation, passivity, procrastination
  • Emotional Reactions – aggression (irritability, impatience, etc.), negativity, cynicism, sadness, fear
  • Breakdown – cognitive function, motivation, creativity
  • Degradation – emotional distress (depression, anxiety, panic), loss of social contacts
  • Psycho-somatic Reactions – sleep disturbances, digestive & cardio-vascular disorders, susceptibility to sickness & infection, physical pain & tension, sexual disorders, intake of alcohol & drugs
  • Despair – hopelessness, powerlessness, accelerated physical health issues, psychosomatic disorders (mind/body)

Does any of this sound like YOU?

If so, I have just 2 pieces of advice to help you break free of burnout:

  • PUT YOURSELF FIRST
  • ASK FOR HELP

According to a recent study* in 2015, “over 75% of women in the workforce report having anxiety-related health issues, with only 40% seeking medical assistance”.

*Source: “Generation burnout: Three-quarters of women suffer from stress-related anxiety,” The Telegraph, December 3, 2015

This means that 60% of women in the workforce are inadequately trying to cope with anxiety & stress (which is often a result of burnout) on their own & likely won’t do anything about it until it negatively impacts their health!

I know this is true because that’s exactly what happened to me when I was working in my corporate career. I was struggling with chronic low back pain, 40 lbs overweight, & dealing anger management & anxiety on a regular basis.

The physical & emotional issues were what finally woke me up to the fact that there were deeper core issues not being addressed and that I was struggling from burnout.

So, are you part of the 40% seeking help OR are you part of the 60% trying to recover from & prevent burnout on your own?

If you’d like to PUT YOURSELF FIRST & ASK FOR SUPPORT, find someone who’s been through what you’re going through & been able to overcome it. They will have the greatest insight & wisdom on how to overcome what holds YOU back!

If you’d like my support, it’s as easy as setting up a complimentary Discovery Consult with me. 🙂

As always, I hope my personal experiences & insight can support you on your self-care journey & help you re-ignite your radiance.

And, I’m sending you deep LOVE, gratitude, & generosity for a happy, healthy holiday!

May it be filled with massive heaps of love & light.  🙂


Jess Bonasso, otherwise known as The Self Care Goddess, helps high-reaching females suffering from chronic burnout re-design their life, re-invent success & re-ignite their radiance without sacrificing their soul, sanity, or health!

Are you ready to re-ignite your radiance & SHINE BRIGHT?

For more information, click HERE to learn about Jess OR call 720-333-6796 TODAY to schedule a *COMPLIMENTARY* Discovery Consult!

To receive daily inspiration on how to break free from burnout & re-ignite your radiance, be sure to follow me on social media! 🙂

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Love One Another

Are you ready for the holidays?

Whether you are or not, it is the time of year where we are hopefully reminded of the importance of gratitude & generosity.

This year in particular, with the most recent presidential election, I believe we are being called to really take a closer look at what this means in our life.

Many coming out of the election might be feeling fear, despair, or anger over the outcome & because I’m the kind of person that likes to find the good in ALL things, I’d like to offer up a different perspective for you to consider.

What if instead of fear, anger, or hate about what could happen over the next four years we looked at this election as an opportunity to WAKE UP?

As a collective, I believe we’ve been drifting & asleep for quite some time now, allowing ourselves to be led by elite members of society that are focused more on power than the good of ALL people.

AND, I get it why we’ve been asleep & allowed the focus on power to take precedence for so long.

You see… it’s not always easy to stand up for what we believe in AND it can be quite difficult to speak our truth if it means stepping outside our comfort zone.

Although I am less than thrilled with the candidates running or the final outcome, in trying to look for the good in all things I realize that the results are the perfect “shake up” and wake up that our nation & our planet needs!

What better way to incent individuals who’ve been drifting & asleep to WAKE & RISE UP??

We are creatures of comfort and the only way to wake up, get out of our comfort zone, & actually do something meaningful & real with our life, our government, etc… is to shake things up. This is where REAL change can occur.

That’s exactly what this election is doing.

It is opening all of our eyes to the forceful, power-hungry energy that has been driving the system AND it is opening our eyes to the importance of the cooperative, loving energy that’s needed for mankind to transcend our actions for the greater good, our consciousness, and our evolution as a human race.

What do I mean by this?

First, I’d like to bring to light the 100th monkey syndrome, which you can watch by clicking on the video below.

So what does the 100th monkey syndrome have to do with the election? With gratitude? Or with generosity?

Simply put, the only way to transcend anger, fear and hate is for as many people as possible to choose LOVE.

The more that choose LOVE, the more likely for all of humanity to be transformed INCLUDING those who operate from fear, anger or hate by default.

*NOTE: THIS HAS BEEN SCIENTIFICALLY PROVEN (by the 100th monkey theory)!

So, as we move into the upcoming holidays & the next four years, I want to ask you the following questions:

  • Are you willing to commit to and stand up for LOVE through all of this?
  • Are you willing to speak & embody LOVE even in the face of fear and hate?
  • Are you willing to react and respond from your HEART vs. your head?
  • Are you willing to rise up into human SPIRIT vs. lowering yourself down into human animal?
  • Are you willing to do all of the above with yourself? Your family? Your friends? And with total strangers?

If the answer is no, then you are part of the problem & not the solution.

The way that we react & respond to one another is of utmost importance and will ultimately be what shapes this country AND the world as we know it.

In fact, it’s absolutely critical for our evolution that we WAKE up & learn to LOVE ONE ANOTHER.

WHY? Because it’s the tipping point for a massive shift in consciousness & evolution for ALL beings on the planet.

I hope during the holidays & the days, weeks, months, & years ahead that you choose LOVE.

Sending you deep LOVE, gratitude, & generosity for a happy, healthy holiday! 🙂


Jess Bonasso, otherwise known as The Self Care Goddess, helps high-reaching females suffering from chronic burnout re-design their life, re-invent success & re-ignite their radiance without sacrificing their soul, sanity, or health!

Are you ready to re-ignite your radiance & SHINE BRIGHT?

For more information, click HERE to learn about Jess OR call 720-333-6796 TODAY to schedule a *COMPLIMENTARY* Discovery Consult!

To receive daily inspiration on how to break free from burnout & re-ignite your radiance, be sure to follow me on social media! 🙂

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How to Know When It’s Time for a Self-Care Tune-Up

Do you struggle often with physical pain? Mental worries, stress, or strife? Emotional unhappiness & discontent? 

Its-Tune-Up-TimeAs you probably already know, the foundation of a good life is good health.

While the concept of self-care can be applied to all areas of your life – career, spiritual well-being, relationships, and so on – what supports each of these areas is the care you provide for the amazing physical body & vehicle that takes you through life.

So how do you know when it’s time for a self-care tune-up?

First of all, let me just say that I believe deeply our body is a barometer for our soul.

Did you know emotional issues that go unaddressed over time can lead to physical issues and even chronic disease in the body?

For example, I’ve suffered on and off throughout my life with chronic low back pain.

According to Louise Hay, the author of You Can Heal Your Life, low back pain is associated with not feeling financially supported. AND, interestingly enough most of my childhood was spent without running water or electricity. I learned at an early age what it felt like to not feel financially supported and even today, if money is becomes “tight”, my low back flares up!

Can you see now how the health of our physical body can actually be a barometer for our emotional and mental state?

Conversely, if you’re experiencing chronic shame, guilt, depression, anger, or emotional discontent MORE than you are not (i.e. 50% or more of the time), it could be an indicator that something’s amiss and needs to be addressed in your life!

To identify if your body is in need of a tune-up, here are a few simple questions you can ask yourself which will help you take stock of your health and what you’re in need of:

  1. Is there a health-related issue that you’re concerned about?
  2. Is there something about your physical appearance that you feel self-conscious about?
  3. Are you experiencing chronic emotional unhappiness (i.e. more than 50% of the time)?
  4. Do you feel regularly feel foggy, exhausted, & unable to focus or concentrate?
  5. Are you in conflict regularly with others?
  6. Are you having a hard time staying positive & upbeat?

If you answered yes to any of these questions, it’s time for a self-care tune-up! 🙂

So now that you’ve identified if it’s time for a tune-up, here are just a few tips that you can follow for tuning up your life:

  1. Take Charge of Your Health: The only person that can change how you feel is YOU & that starts with taking responsibility for the choices that will positively impact your health.
  2. Listen to Your Body: Pay attention & heed any physical or emotional warnings that your physical or emotional body is giving you. Go inward & reflect on what you really need. Ignoring what’s wrong will only make it worse!
  3. Choose Health Partners To Support You: Find a health practitioner, massage therapist, nutritionist, counselor, coach, or someone who specializes in what you’re struggling with. It’s important to find & build the right support team to help you transform!
  4. Find the Right Emotional Support: Reach out to trusted friends & loved ones for love & support. It’s important not to isolate & do things on your own!
  5. Get Plenty of Downtime & Rest: Make sure that you’re getting plenty of rest each night AND that you’re taking regular & consistent time in your schedule for downtime and time away from your everyday stressors. As you know, all work & no play makes Jack & Jill a dull boy or girl!
  6. Eat Right & Exercise: Make sure that you are nourishing your body with high quality, healthy food & regular exercise. Your body needs fuel to keep your life force energy & fire stoked!
  7. Foster Your Creativity: Artistic & creative pursuits are a great way to foster deeper self-expression & can be incredibly healing!
  8. Make Time for Fun: Engage in hobbies & activities just for fun. In order to live a fulfilling life, fun needs to be a priority!

These are just a few ideas to get you started but the most important one is #1!

If you aren’t willing to take charge of your health and do what it takes to fine-tune your body, mind, & spirit, it’s likely nothing will change.

And imagine… if nothing changes, what will your life be like a year from now? Five years from now? Ten years from now? Probably not great.

So take back control of your life and make yourself a priority once again! You’re worth it. 🙂


Jess Bonasso, otherwise known as The Self Care Goddess, empowers others to break free from limitation & set themselves free!

Are you ready to be your very own hero?

For more information, click HERE to learn about Jess OR call 720-333-6796 TODAY to schedule a *COMPLIMENTARY* Self Care Wellness Consult!

To receive daily inspiration on how to love your SELF, your HEALTH, and your LIFE, be sure to follow Jess on social media! 🙂

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How to Heal Your Life & Set Yourself Free!

Transformation Hands_ButterflyHave you ever felt deprived of the change, happiness, freedom, & success you desire?

Wouldn’t it be great if you could end this cycle of deprivation once and for all?

The first thing that needs to happen is to become clear on WHAT exactly you are feeling deprived of.

For example, what items from the list below are you deprived of?

  • Sleep
  • Emotional support
  • Time to yourself
  • Physical energy
  • Companionship
  • Peace
  • Hope
  • Touch

Another way to determine areas of your life where you may be feeling deprived is to consider the following

  • On a scale of 1-10 (with 10 being extraordinarily happy), what rating would you give to your current level of happiness?
  • What’s needed to fill in what’s missing?

Your responses to the exercise above is what you’re deprived of!

At this point, simply prioritize and determine what area of your life you’d like to fill in first. You now have clarity on where you are now AND a goal or intention for change!

From here, it’s time to create and implement a self-care ritual that will allow you to begin taking steps to fill in what’s missing. For example, if I am missing physical energy in my life there are a number of actions I could take, such as:

  • Eat organic healthy fruits, vegetables, & grass-fed meat that heals my body & increases my physical energy
  • Exercise more and regularly
  • Schedule consistent downtime
  • Load balance energy-fueling & energy-draining tasks in my calendar
  • Set better boundaries with myself & others
  • Sleep at least 8 hours/night
  • etc….

The most important part of taking action is to practice your self-care regularly and consistently so that you can eventually reach the point of self-mastery. This is the point where you’ve set yourself free & become your very own hero!

AND, if blocks or limitations are preventing you from taking regular and consistent action, either reach out and ask for support or commit yourself to growth. Surround yourself with positive people who uplift and inspire you. Hire a coach. See a therapist. Face and transform your darkness. Learn how to let go of the past. Practice forgiving yourself and others. Learn new skills.

Just remember, take small actions and steps until you can increase your confidence and improve your competency. Over time, this will build up momentum and help you create repeatable change in your life in a way that seems simple and easy!

Are you willing to ask for, work toward, and receive what’s currently missing for you so that you can set yourself free & heal your life? 🙂


Jess Bonasso, otherwise known as The Self Care Goddess, empowers others to break free from limitation & set themselves free!

Are you ready to be your very own hero?

For more information, click HERE to learn about Jess OR call 720-333-6796 TODAY to schedule a *COMPLIMENTARY* Self Care Wellness Consult!

To receive daily inspiration on how to love your SELF, your HEALTH, and your LIFE, be sure to follow Jess on social media! 🙂

Like us on Facebook View our profile on LinkedIn Follow us on TwitterView our videos on YouTube