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Untangle Stress

Mental Fitness For Go-Getters | Your Gym Not Your Physio | Ready To Lose Stress And Gain Clarity? Let's talk!

Book a FREE call: www.untanglestress.com/freeintrocall

17/12/2024

Counting Down To Christmas

How are you feeling? Are you ready for the holidays?

I am counting the days, I am planning on cocooning hard. This bear will be hibernating... 😴
You won't see any posts from me between Dec 20-27! Are you as happy about that as I am? 😄

If you're feeling pressure, here are some tips to help yourself have a most wonderful time! 🤗

03/12/2024

Is this your favourite time of year? Bought the tree already? Baking cookies with a special Xmas Spotify list on repeat?

Or does the mere thought of Christmas bring skin rashes and cold sweats?
A claustrophobic feeling of being trapped for days, having to do every little thing with the whole family? Counting the days until it's over?

Did you know that I have a winter hotline? Yup, every Wednesday between 6-7 pm. No charge, just paying it forward.
Book a call and let's get you through the holidays with minimum stress and maybe even some festive cheer. 🙂 🍀

DM "Yes" and I'll send you a booking link.

12/11/2024

I am honored to be one of a diverse group of speakers at the A-Z of Things Women Don't Talk About "B for Burnout" event with

We will be covering things like what happens in brain and body when we are stressed, unique ways of preventing and taking care of burnout, trauma and burnout, and diversity and burnout.

Are you curious, do you want to learn, want to share?
Join us at .nl November 26 or Online December 3rd

Link in bio

15/10/2024

How Good Are You at Choosing? 🤔

Did you know that the ability to choose directly impacts your mental fitness? It’s not just about making big life decisions—it’s about those small, everyday choices that shape your mood, mindset, and well-being.

When you can make decisions confidently and mindfully, you strengthen your mental fitness. It’s all about building trust in yourself and knowing that you have control over how you handle stress, challenges, and even joy.

But how well do you really know yourself when it comes to decision-making? Let’s find out with a fun exercise! 👉 Swipe through the slides and see how quickly you can choose between A, B, C… or even D!

💡 Reminder: Every choice you make is a chance to improve your mental fitness. Are you ready to build that decision-making muscle?

09/10/2024

Mental Fitness Doesn’t Have to Be Hard 💡

Staying mentally fit doesn’t need to be complicated. For many of us, it’s about adding a small challenge to our everyday tasks. Take a simple shopping trip, for example:

🚶‍♀️ Walk to the shop: Get your steps in and boost your circulation.

💪 Pick up a basket: Skip the cart and carry a basket or two. It’s an easy way to strengthen muscles and improve oxygen flow. Alternate hands for balance!

🙂 Slow down: Don’t rush through the supermarket. Be present, make eye contact, and even hum along to the music. Slowing down naturally regulates your stress response.

✅ Calculate your shopping: Use mental math to estimate your total—great for exercising your working memory.

💼 Pack smartly: Challenge yourself to distribute weight evenly when packing. This activates the problem-solving part of your brain.

As you can see, we can work out our minds and bodies with small adjustments to daily routines. 🧠💪

And if you’re feeling brave, take your kids along—it’s a challenge for both them and you! 😅

How do you exercise your brain in daily life? Share your tips below! 👇

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Want to hear more about what good brain health can mean for you? Book a free call and I'll tell you all about it! 😃

04/10/2024

🎊 Happy World Animal Day! 🎉

Did you know that caring for an animal is incredibly healthy for your brain?
Interacting with a robotic seal pup has shown progress in people with dementia. So even fake animals can stimulate the brain, calm the nervous system and improve cognitive functions.

Also incredibly beneficial for children's development. Caring for a pet improves executive skills, builds routine, focus, empathy and a pet gives a sense of support, acceptance and love anytime a child needs it. Great for nervous system and stress regulation, identity development and self-confidence.

I can't sing the praise of animal companionship enough.
Even though, it quickly became clear who's the boss in this household when Stella arrived. 😅

In my life there is a clear line between life before and after adopting Stella.
If I hadn't adopted her, I probably wouldn't have known as much about stress, the correlation between trauma and stress, mental health and brain function, as I do today. I most likely would have continued a life that made me miserable and maybe even died because of the high chronic stress I experienced and didn't know to recognize. Of course, I am speculating, but I know this: Stella changed my life for the better. Like a million times better.

I can honestly say that she is the best thing that ever happened to me.

How about you? Do you have a pet? How did they change your life?

🐘 There are many animals in the world who miss loving care, please consider donating what you can to an animal charity today. 🙂

❤️

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Want to hear more about what good brain health can mean for you? Book a free call and I'll tell you all about it! 😃

03/10/2024

🌬 Feeling the winter blues creeping in?

It felt as if autumn just fell through the door of summer, am I right? From one day to the next BOOM there it is, cold, wet and miserable.

This time of year can literally dampen your mood. Losing the warm rays of sunshine makes it that more important to put in a little extra effort to keep darkness from overwhelming.

Things You Can Do:
🌝 Soak up the sun whenever you can. Sunlight produces vitamin D in our bodies, that is important to sustain us through the dark winter months. Lack of vitamin D can affect lots of things from our mood to our immune system to the quality of our sleep.

💊 Vitamin D. Top off the rare glimpses of sun with a supplement of vitamin D. Vitamin D is one of the few supplements endorsed by physicians, with good reason. Particularly for women. Always check with your GP before you take supplements.

🐑 Wool. Wear woolly clothes. Wool is essential in my wardrobe. It keeps you warm in the best way. There's a reason all those detectives in Scandi-noir series wear woolly jumpers all the time. 😉

🍀 Bring the green inside. The color green is a great stress reliever plus plants clean the air, which is valuable now we spend more time inside.

💤 Listen to your body. Feeling more tired is normal. Take time to rest.

👯 Do fun things. It can feel tempting to cocoon this time of year but social contacts are energy to your battery. Go for a woolly-dressed sun soaked walk with a friend, meet for a morning coffee when it's light outside. Go see a play or a standup show. Laughter is a great energy source.

🏮 Bring light into your home. Interior light sources are vitally important this time of year, make your home a happy place with lamps and lights that are not only functional but make you feel happy and comfortable.

🍁 As extra support, from October to March only, I have opened a slot on Wednesday evenings, a safe space to share 1-on-1, together we find actionable ways to get you through the winter. It's open for everyone, it's free of charge.
Comment "Fall" and I'll send you a DM.

Share with your friends? We never know who might need a little extra support these days. 🙂 🙏

29/09/2024

Time for an introduction.

Hi! I am Tanya.
I care about brain health. In fact I am passionate about it.

Growing up I felt that my brain was the only thing I could really trust and rely on. Because I thought it was static, solid, never changing in an otherwise tumultuous life where things could change at any given moment.

Now I know that it is certainly not static but malleable and grows and changes through life, which I ❤️ and am excited about. It gives hope and power. It means that even if you haven’t had a perfect start with secure surroundings to grow, you have the ability to change and improve your life through proper care of your brain.

The brain is the control center, without the brain we can’t do anything. It starts and ends with the brain. It holds everything that make us alive and human. Without the brain we can’t move our limbs, we can’t remember, we can’t hold emotions, we can’t connect with each other, we can’t think up amazing stories and invent life changing creations, we can’t breathe.

Oops! I meant to introduce myself. Ok, here goes:

I live in Amsterdam West with my god, I mean dog, Stella Nova. The new star who changed my trajectory.
I came to Amsterdam in 1994 (yup, I am old - 50 this year) from Denmark, blue-eyed with nothing but a suitcase and a strong will to live.
I thought film editing was my destiny, turned out I was incredibly wrong.

I am an impatient fixer of things. I prefer to look at the big picture rather than focus on the details. I definitely have ADHD tendencies but suspect that has more to do with my volatile start in life than genetics.

I feel strongly about integrity, fairness, equality and justice.

But most I value people having a chance to thrive regardless of where they come from. And for me that starts with good brain health.

Which is why I am here today. Nice to meet you.

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Want to hear more about what good brain health can mean for you? Book a free call and I'll tell you all about it! 😃

26/09/2024

Yaaasss, Queen... I mean, yes, Duke of Sussex, thank you!

Prince Harry’s absolutely right. The conversation around mental health too often implies illness or weakness, with all the stigmas that follow. But mental health isn't just about diagnosis—it's about maintaining a sound mind, just as we strive for a sound body.

Mental fitness is about building resilience, strength, and agility for the mind. Just like we go to the gym to keep our bodies fit, we need to take consistent care of our mental well-being. And just like physical fitness, mental fitness isn’t achieved overnight. You don’t expect a six-pack after two trips to the gym, right?

We live in a world where stress and burnout are at an all-time high, yet we still treat mental health as an afterthought—something to tend to only when things go wrong. Prince Harry is shifting that narrative, reminding us that mental fitness is not a luxury, it’s a necessity. And I am here for it! 👏

But here's the thing: short-term fixes—like holidays, meditation, or a walk in the woods—are helpful, but they're not enough on their own. Real mental fitness requires consistent, sustainable effort. It's a journey of self-awareness, daily practices, and sometimes, professional guidance.

Ahem! 🎺 This is where I come in. 🤸‍♀️

I help people build their mental fitness so they can thrive, not just survive. If you’re ready to invest in your long-term mental health, let's connect. Whether you're an individual, a team, or a company, mental fitness isn’t just good for you—it’s good for your business. Reach out, and let’s get started on building that mental six-pack! 💪 🧠

18/05/2024

🎊 Today my new podcast "At Tanya's" launched! It will be a series of interviews and thoughts on mental health, mental fitness and getting the best out of life.

My first guest is introvert coach, consultant and now author Sarah Manley, we talk about her introvert journey and her new book, coming out on May 21st.

Check it out where you listen to your podcasts, or via link in bio! 🥳

Adres

Amsterdam

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http://www.untanglestress.com/

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