NEWS! Jo Banks 20 hours ago Narcissists will go out of their way to make special occasions as awful as possible. They will create unexpected drama where there is no need for it.If you have a narcissist in your life who destroys family get-togethers, birthdays, anniversaries and who dismisses your achievements, please know that it's not you!They do it because of their need to be the centre of attention and for what we call 'narcissistic supply'.There's much more on narcissism and bullying on my YouTube channel.https://www.youtube.com/Jobanks #narcissist #narcissistboss #narcissisticcoworker #narcissisticabuse #narcissistrecovery #sociopath #sociopathrecovery #npd #psychopath #psychopathrecovery #bully #bullying #toxicenvironment#toxicworkplace #CPTSD #toxicworkenvironments #gaslighting #triangulation #flyingmonkeys #traumabond #narcissisticabuserecovery ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 2 days ago Almost daily, I'm talking to people struggling with a seemingly neverending stream of situations causing stress, anxiety and overwhelm. When things get tough, it can help to remind yourself that you've survived 100% of your worst days and you'll survive this too.Take some deep breaths and take a step back. The following reframing questions can help pull you out of potentially learned helplessness and into a position of power. Ask yourself questions like:❓ What could be good/positive about this?❓ Who can help me with this?❓ What else can I do?❓ What could be the best next action to take?❓ What could I be missing about this?Getting everything out of your head is a great first step (things often feel much worse when they're in our heads), and taking one small positive action forward can have a considerable knock-on effect.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 3 days ago One of the biggest reasons clients cite for not completing their goals is lack of time. However, many of us have much more of it than we think.Conducting an audit is a great way to understand how you spend your time and where you could maximise it.To do this, use a day-per-page diary, e.g. Google’s ‘day planner' is ideal; print some copies off and note everything you do (not just work-related tasks) and how long they take.Aim to do it for at least three days, including a Saturday or Sunday.Once you’ve completed the exercise, search for the areas where your time could be better utilised.You’ll be amazed at how much time you’re wasting without realising it. Next, pinpoint the areas for improvement.Finding just one extra hour a day will add up to 7 hours a week, 30 hours per month, which equates to 15 x 24-hour days per year; imagine what you could achieve in that amount of time!Consider how much time you spend on social media scrolling... 😬For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones', click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 4 days ago Working on your goals doesn't have to take a huge amount of time. Break goals down into smaller, manageable steps and start there.Often, we don't even start working on our goals because they seem too huge and unachievable. However, having a plan with plenty of small wins keeps our dopamine system working, which, in turn, helps our motivation levels.I also like the saying, 'If you want it badly enough, you'll find a way. If not, you'll find an excuse!'.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 5 days ago From experience, I know that if I ignore my intuition, I do so at my peril!When I look back over the mistakes I've made throughout my career and personal life, I've ignored my gut feeling about a person or situation each time.I knew something wasn't right. I saw all the red flags, yet I let my thoughts override my feelings.Our intuition is part of our autonomic nervous system. Our amygdala (the part of the brain we share with all mammals) is constantly looking for threats.However, it can't tell us in words that something is wrong. Instead, it sends a message to our nervous system to run, fight or freeze.It may not even be as dramatic as that. Instead, it might be an uncomfortable feeling or just a 'knowing' (something you can't quite put your finger on) that the person or situation isn't quite right.Think of your intuition as an internal guidance system. Its job is to keep you safe.Of course, you have to take account of facts but always join them alongside your intuition, especially before you make an important decision.Use your critical thinking and gut feeling together, making your decisions far more robust.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 6 days ago Ever had a moment where something tiny feels huge?Your body reacts before you’ve had time to think, and suddenly you feel overwhelmed, tense, or on edge.There's nothing wrong with you.You’re not overreacting.Your nervous system is doing its job.I’ve shared a new blog explaining what’s really happening in your brain when you feel emotionally triggered, and why understanding this can be so freeing.https://jobanks.net/2026/02/10/whats-happening-when-you-feel-triggered/#emotionaltriggers #nervoussystemregulation #mentalhealthawareness #emotionalhealth #selfcompassion #mindbodyconnection ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 6 days ago Why does a simple email make your chest tighten?Why do bills spike anxiety before you’ve even opened them?Why can a look or tone of voice make you feel like you’re “in trouble”?There's nothing wrong with you.You’re not overreacting.Your brain is running a survival response.In my latest YouTube video, I break down what’s really happening in your nervous system when you get emotionally triggered, and why things like authority figures, money, tone, and past experiences still feel so real in your body.Understanding this can be incredibly freeing.🎥 https://youtu.be/7F3q9bPzqu4#emotionaltriggers #nervoussystemregulation #fightflightfreeze #mentalhealthawareness #selfcompassion #traumapsychology ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 6 days ago So many clients tell me they don't have time to do all the things they want to do. When I ask how much time they spend on social media, they often have no clue. Track your social media usage for a week, and you'll probably be surprised by how much time you waste. I know I was!To learn more about why we become addicted to social media, watch my latest YouTube video. https://youtu.be/W8i-f3cV9d8#addiction#socialmediaaddiction#getmoredone#reachyour goals ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 7 days ago I love this one! How many times have you made a snap decision based on your mood rather than the facts? I know I have!If you're feeling overwhelmed and you have a decision to make, take some time out. Go for a walk, get in nature, take a long bath or shower, go to the gym - MOVE YOUR BODY.When we do this, we get out of our sympathetic (fight, flight, freeze) nervous system and into our parasympathetic (rest and digest) nervous system, making our thoughts clearer and more evidence/fact-based.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 1 week ago For many of us, our lives have got so complicated that we often forget the basics. Try introducing 2 or 3 things from this list and practise them on a daily basis until they become automatic, then introduce another 3.That's how we form habits. It's not how many days we do something; it's the number of repetitions it takes to transfer that action from the conscious to the subconscious, creating a strong neural pathway!For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 1 week ago So many people spend a disproportionate amount of time focused on everything they can do nothing about. That's what's commonly described as 'learnt helplessness'.We get more of what we focus on.So, if you're continually orientated towards expecting the worst, that's what you'll keep getting more of.Instead, pivot (reframe) and focus on what you can do something about.👍🏼 Write everything down.👍🏼 Create a plan.👍🏼 Get into action.You may need to adjust your actions a few times before something works. That's OK.Edison created 10,000 prototype lightbulbs before he found one that worked!For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 1 week ago Neuroscience teaches us that by the age of 35, up to 95% of what we think and do is the same every day.We are literally running programmes of learned behaviour and thoughts that we keep running without being conscious of them.If you're having particularly negative thoughts, take some time to examine them rather than believing them.I love CBT (Cognitive Behavioural Therapy) for this. Ask yourself:💥What is the thought💥Is it true?💥What evidence do I have that it's true (hint: there likely won't be any)💥What's a more realistic, truthful thoughtFor freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 2 weeks ago Many of us fail to notice the number of small questions we ask ourselves daily.Questions like, 'What will I have for breakfast/lunch dinner today?', 'Shall I eat that chocolate?', 'Should I go for a walk?'When you start taking care of the small questions, you can potentially avoid more significant problems in the future.Consider this: nobody suddenly wakes up one day overweight, in a lousy relationship, hating their job, in debt, etc.The undesirable results we experience today are typically a result of many months or even years' worth of bad choices.Start tuning in to the seemingly unimportant questions you ask yourself daily and consciously think about the long-term results of your answers.When you bring consciousness to your thoughts and decisions rather than being on autopilot, the chances are that you’ll begin to make better choices.💡 Make the small questions count.For freebies, including my 30-page mini-course on 'How to Hack Your Happy Hormones' click https://linktr.ee/jobanks #stress #stressfree #worry #stressmanagement #resilience #mentaltoughness #dailyinspiration #motivation #anxiety #inspirationalquotes #inspirationalsayings #motivationalquotes #motivationalsayings ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 2 weeks ago I've tried to practise this since I was very little, although I wasn't really aware of what I was doing until much later.It costs nothing to smile, make a nice comment, or ask how someone's day went. If that feels uncomfortable for you, remember, it's not about you. It's about them!Share a bit of happiness today and be kind to yourself and others 😁#smile#makesomeonesday#bekind#spreadlight ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 2 weeks ago Bullying is often framed as a power issue, but psychologically it usually runs deeper than that.Many bullies are driven by intense self-loathing they haven’t examined or addressed. Rather than sitting with that discomfort, it gets projected outward onto someone else through criticism, intimidation, or exclusion.This doesn’t reduce the harm caused.It does help explain why bullying behaviour says far more about the person doing it than the person receiving it.#bullyingawareness #mentalhealtheducation #psychologyinsights #traumainformed #emotionalwellbeing #selfreflection #personaldevelopment ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 2 weeks ago We often believe change comes from having the right opinion, or saying the right thing.In reality, people are influenced far more by what we do.How we behave under pressure.How we treat people when it would be easier not to.What we consistently model.The world is changed by your example, not by your opinion.#leadership #personalgrowth #selfawareness #valuesinaction #integrity #emotionalintelligence #rolemodel ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 2 weeks ago There’s nothing wrong with you.A lot of what people criticise in themselves developed in environments where being yourself didn’t feel safe. Holding back, adapting, or staying quiet often had a purpose at the time.What worked to keep you safe in childhood can become unhelpful in adulthood. Education and recognising our patterns of behaviour is key to making lasting change.#mentalhealthsupport #traumainformed #selfunderstanding #emotionalwellbeing #personalgrowth ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 2 weeks ago Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 2 weeks ago If every upgrade you make triggers guilt, the issue isn’t your ambition.It’s a nervous system that learned early onthat having more came with a cost.For some people, that cost was love.Or approval.Or emotional safety.So growth doesn’t feel celebratory.It feels uncomfortable, or even wrong.This appears like self-sabotage but it’s a learned survival response.And once you understand that, you can start building a life that feels safe as well as successful.#nervoussystemhealing #emotionalwellbeing #traumaawareness #selfworth #healingjourney #personalgrowth #mindsetshift #innerwork #emotionalhealth #selfdevelopment #emotionalregulation ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email Jo Banks 3 weeks ago Titles don’t create followership. Behaviour does...How you show up under pressure.How safe people feel around youHow you handle mistakes.In my leadership development training, one of the biggest “aha” moments for delegates is realising that most people don’t intentionally build their leadership style. They unconsciously copy the managers who have managed them.That’s why I always end my training with the statement 'Be the leader you would want to follow'.It makes people pause because it’s not a question they usually ask themselves.Would you follow you?#leadership #leadershipdevelopment #managementskills #authenticleadership #workplaceculture #emotionalintelligence #peoplefirst ... See MoreSee Less Photo View on Facebook · Share Share on Facebook Share on Twitter Share on Linked In Share by Email
