Adolescent Mind Lab

28/01/2026

🌿 WALKING WITH COURAGE: WHY ACKNOWLEDGING FEAR MATTERS
A message for parents of adolescents - Courage doesn’t mean ignoring fear. It begins with acknowledging it.
We sometimes think being brave means pushing fear aside or pretending it’s not there, but in reality, the opposite is true.
Neuroscience shows that naming emotions (a process called affect labeling) can actually calm the brain’s fear response. In simple terms, when teens put words to what they’re feeling, their brain becomes better able to manage those feelings.
💬 WHY THIS MATTERS:
When teens, and adults can name their emotions without judgment, accept their emotions without criticism or shame, they start building emotional awareness, self compassion, self-control, and resilience.
They learn that it’s okay to feel scared.
They learn to acknowledge and validate their fear instead of hiding it.
And they discover that even with fear present, they can still take action.
As a parent, the way you respond to your teen’s fear matters.
When you give them space to name what they feel, without jumping in, telling them it will get better, trying to fix or dismiss it, you help them shift from being stuck in fear to stepping forward with courage.
So the next time your teen seems nervous, withdrawn, or tense, try this:
Gently ask, “Can you name what you’re feeling right now?”
Just helping them put it into words, and accept that fear is a normal part of growing, can begin to calm the storm inside.
Because “doing it anyway,” even in the presence of fear, is one of the most powerful life skills we can help them grow. 🌱
Tomorrow, we’ll explore the power of recognizing and validating your teen’s courage, and how that simple act helps it grow.

26/01/2026

WHEN HEALTHY 🍑DOESN’T ACTUALLY FEEL SAFE 😷IN THE BODY .. WHY PEACE ☮️ OF MIND AND HEART MATTER MORE THAN ANY DIET

For a long time, I believed that if I just ate the right way, cleaner, lighter, more disciplined, my body would eventually settle.

I tried things that were labelled healthy. Some of them even felt good at first.

But over time, I realised something important.

Sometimes what we believe is healthy for us can actually be very unsettling for the body.

Not because the food itself is bad, but because something essential is missing.

One of the biggest pieces I’ve come to understand, and recently had deeply cemented, is how much the brain and nervous system matter.

When we’re under ongoing stress, pressure, or emotional load, the brain shifts into a threat response. This isn’t a flaw. It’s natural biology. It’s how all mammals survive.

But in a threat state, the body doesn’t prioritise digestion, immune function, repair, or regulation. Those systems are governed by the brain’s assessment of safety.

So even when we eat “well,” if the body doesn’t feel safe, it can’t fully receive or use what we’re giving it.

This is where things like cutting out protein, cutting out carbs, strict detoxes, or even fruit fasts can quietly backfire, especially when stress is already high.

What can look healthy on the outside can land as another demand on an already overloaded system.

The body hears, “Do more. Try harder. Fix yourself.”
Instead of, “You’re safe. You’re supported.”

This really landed for me while listening to the monks during the Walk for Peace

What struck me wasn’t just their words, but what they embodied.

Again and again, they spoke about peace in the heart. And I realised something very simple and very profound.

When there isn’t peace within us, no diet can compensate for that.

Because the body, including the digestive system, immune system, and metabolism, is responding first and foremost to our internal state.

That’s not philosophy. That’s physiology.

What I’ve come to understand is this.

If I want to lose weight.
If I want to be healthy.
If I want my body to change.

It doesn’t start with fixing my body.

It starts with peace of mind and peace in my heart.

Because even the healthiest food doesn’t work properly in a body that feels under threat.

So for me, health now isn’t just about what I eat.

It’s also about eating in a way that feels calming, not controlling.
Nourishing instead of restricting.
Working with my triggers instead of fighting them.
Creating predictability and safety in my body.

Paradoxically, that’s when my body feels most willing to change.

This isn’t about one diet being right or wrong.

It’s about remembering that the brain is part of the body.

And that healing doesn’t begin with stricter rules.
It begins when the body feels safe enough to let go.

Photo credit: Walk for Peace, 11 January

22/01/2026

What the Walk for Peace Reminds Me About Human Potential

I often find myself wondering what I could have accomplished, and what I could still accomplish, with even a fraction of the courage, commitment, and perseverance of the venerable monks walking the Walk for Peace

To me, they represent the very best of what it means to be human. They show what the human mind and heart are capable of when we are guided by compassion, care, courage, connection, and a quiet faith in ourselves.

And yet, in the work I do with adolescents, I see how easily those inner capacities can become blocked. Experiences during adolescence especially experiences of failure, social exclusion, bullying, or not feeling good enough can quietly shut those doors. Over time, these experiences don’t just hurt in the moment. They shape beliefs about who we are and what we’re capable of.

Young people begin to lose access to their courage, their perseverance, and their belief in themselves. Not because those qualities are gone, but because they no longer feel safe to reach for them.

This is why it feels so important to me that young people, and the adults who support them, learn to recognise and reinforce their inner strengths. When those strengths are named, seen, and nurtured, something shifts. Adolescents begin to realise that the potential they carry is real. That with the right tools, understanding, and support, they are capable of far more than they’ve been led to believe.

Watching this walk has been a powerful reminder that growth doesn’t come from pressure or quick fixes. It comes from steady steps, encouragement, and belief. And when we help young people reconnect with what already exists within them, we give them something that can carry them forward for life.

16/01/2026

CHOOSING PEACE KEEPS MY THINKING BRAIN ONLINE

Today, I have a choice.

I can be pulled into fear, anger, arguments, worries, or even over-excitement. Or I can pause and say, today is my peaceful day, and choose to protect my peace.

From a neuroscience perspective, this choice really matters.

When I become emotionally activated, whether through stress, anger, anxiety, or even excitement, certain chemicals in my brain increase. Stress hormones like cortisol rise, and the neurotransmitter noradrenaline (norepinephrine) increases. These chemicals are designed to help me respond quickly to perceived threat or urgency.

The challenge is that my emotional brain responds faster than my thinking brain. As these chemicals increase, they interfere with neural signalling in the prefrontal cortex, the part of my brain responsible for reasoning, impulse control, and wise decision-making. This happens automatically and unconsciously.

This is why, when I’m angry, anxious, or emotionally charged, I don’t think clearly. I become more reactive and more likely to make poor decisions that can affect not only me, but those around me.

So when I say, today is my peaceful day, I’m not avoiding reality. I’m regulating my nervous system so my thinking brain can stay online.

Today is my peaceful day.
Today is the day I make wise decisions that support my wellbeing.
Today is the day my brain performs at its best, supporting me, my family, and my community.

✍️ “Today Is Going to Be Our Peaceful Day” - We can say these words lightly, like a pleasant thought that floats away, or we can make them real—transforming intention into lived experience. The difference is in how we bring them from abstract hope into practice.

This morning, while the day is fresh, let us try this: take a piece of paper and write with your own hand: “Today is going to be my peaceful day.” Then, read them out loud. Let your voice carry that intention into the air.

Why does this matter? Thinking alone is fragile; ideas slip away when distractions arrive. But when we think it, write it, and speak it, we anchor our intention. We give it weight. By engaging our mind, our hand, and our voice, we create a promise that is harder to forget when the day becomes difficult.

This isn't magic—it’s how commitment works. When we express our inner wishes outwardly, we strengthen our determination. Throughout the day, if frustration rises or stress feels overwhelming, we can remember: “I wrote it down. I spoke it aloud. I made a promise to myself.”

In that moment of remembering, we have a choice. We can let circumstances dictate our mood, or we can take a conscious breath and choose peace again. We do this not because everything is perfect, but because we decided this morning that today would be different.

This is how we move from wishing for peace to actually living it—through small, deliberate actions that remind us of who we want to be. Let us try it every morning. Think it. Write it. Speak it. And watch how peace begins to carry us through the day.

May you and all beings be well, happy, and at peace.

14/01/2026

Over the last couple of weeks, I’ve been following the WALK FOR PEACE, and one thing that really stood out to me is what the monks speak about regarding their ability to walk further because of MINDFUL WALKING.

What struck me is that even as someone who works with adolescents and gives them the KNOWLEDGE and TOOLS to understand and work with their BRAINS, I had forgotten something important. It was only through listening to the monks that I realised how much ENERGY I personally overconsume without noticing it.

I love WALKING. When I walk, I often listen to music or audiobooks, think deeply, plan, problem-solve, or take calls. But NEUROSCIENCE helps explain why this can quietly exhaust me.

My brain already uses about 20% of my body’s resting energy just to function. When I walk while mentally MULTITASKING or RUMINATING, I activate subtle STRESS RESPONSES in my nervous system. Even mild stress increases heart rate and whole-body energy demand, leading to quicker MENTAL and PHYSICAL FATIGUE.

Focused thinking alone does not massively increase brain energy use. What drains me most is EMOTIONAL LOAD. A busy or worried mind pushes my brain into a THREAT-BASED STATE, pulling energy away from sustained movement and recovery.

MINDFUL WALKING changes this. When I bring my attention back to my STEPS and my BREATH, my nervous system calms, stress hormones decrease, and my brain becomes more ENERGY EFFICIENT. This is why mindful walking allows me to walk further with less fatigue.

Watching the monks walk so steadily reminded me that sometimes doing LESS MENTALLY allows me to do MORE PHYSICALLY and emotionally.

14/01/2026

Join me next week as I share more on how to help your teen build their Study For Success Blueprint

13/01/2026

This reel from Walk for Peace is a reminder not only for us as parents, but also for our adolescents: we are not defined by our limitations. Whether they are physical, emotional, or mental, when we strive for something bigger than ourselves, the ability of our limitations to hold us back begins to shrink.

As an adolescent, I developed beliefs about myself and fears that I allowed to hold me back for years as an adult. I told myself stories about why I could not do certain things, why now wasn’t the right time, and why my limitations were the reason I couldn’t step into who I wanted to become. Then I watched this reel.

Despite needing two canes, this vulnerable monk keeps walking. He walks for peace because some causes are bigger than our limitations.

One of the monks on this Walk for Peace is around 70 years old, and these men are walking about 2,300 miles (nearly 3,700 km) from Fort Worth, Texas, to Washington, D.C., through ten states, accompanied by their rescue dog Aloka. They are walking every day not for money, not for fame, but because they believe peace and compassion matter. 

I invite you to watch this video because I’m hoping that, like it did for me, it will remind you that your limitations are not the final word. You do not have to be controlled by them. Instead, you can find tools, strategies, and support to help you achieve your goals despite your limitations.

And I always encourage you to follow the Walk for Peace page because it will continue to inspire you and give you hope for what is possible when we choose peace over fear. 🌿 r

And it will remind you that no matter what you believe your limitations are, when you hold a belief bigger than yourself and have the right tools, you can move beyond t

10/01/2026

I wanted to share this post because I feel it is super important. As an adolescent, later as a young adult, and even now, I wish I had been more aware of this wisdom — and had actually lived it out.

I wish I had paused more often to ask myself: Am I walking in the direction I want my life to go? Am I moving toward the kind of life I want to live, or am I slowly walking in the opposite direction?

As a Christian — and even because I am a Christian — I believe this is wisdom we can use. It speaks to how we live out our faith in everyday choices, not just in belief.

Are my actions and choices supporting my long-term well-being — emotionally, mentally, physically, and spiritually? Do the things I do today help move me closer to my goals and the person I want to become?

Or do some of these choices, even in small ways, hold me back or harm me — emotionally, physically, or mentally — and quietly move me further away from where I want to be?

Sometimes an action feels pleasurable in the moment, but the impact shows up later — the next day, the next week, or even years down the line — as stress, regret, or pain.

This wisdom reminds me that the direction we walk in matters, and that our small, daily choices shape the lives we are building.