Energising Goals Coaching by Beata Justkowiak

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Energising Goals Coaching by Beata Justkowiak TRANSFORM THE WAY YOU THINK,
WORK, EXERCISE AND LIVE

17/10/2026

Whether they like you, judge you, support you or talk about you - your life looks exactly the same.

What changes is how much energy you spend on it.

Your brain is wired to treat social rejection like a threat. That’s why someone’s opinion can keep you up at night, even when nothing has actually happened.

But you can’t regulate other people’s opinions.
You can only regulate your response to them.

Life doesn’t change. You do.

Whose approval are you still waiting for?

people pleasing · approval seeking · external validation · self-worth · emotional regulation · nervous system · fear of judgement · confidence · inner calm · self-trust · mental energy · burnout recovery · psychology · longevity mindset

It’s not about how long you can stay in. It’s about how fast your nervous system can come back once the alarm goes off.C...
12/10/2026

It’s not about how long you can stay in. It’s about how fast your nervous system can come back once the alarm goes off.
Cold shock is a real stress response - heart rate up, breath short. What’s actually being trained is the return to baseline, not the tolerance for discomfort.
You don’t need an ice bath to practise it. Cold water on your face or wrists for 30 seconds, paired with a slow exhale, works the same mechanism, just a smaller dose.
Save this for the next time your stress response takes over before you do.

ice bath psychology . nervous system regulation . cold exposure benefits . stress response training . emotional regulation practice . cold water therapy . somatic psychology . longevity mindset . distress tolerance . vagal tone

06/10/2026

Save this - regulation isn’t always something you do alone.

That shake you see isn’t me losing composure. It’s TRE (Tension & Trauma Releasing Exercises) - a technique I actually teach, doing exactly what it’s designed to do in the body, releasing the built up tension.

My friends’ voice in the background.. they weren’t cheering me on to push through. They were reminding me to TRUST the mechanism, not fight it.

Sometimes regulation is solo.
Sometimes it’s co-regulated - someone else’s calm becomes the thing your nervous system borrows from.. so thank that friend who is always there for you :)


TRE tension releasing exercises · nervous system regulation · co-regulation · somatic psychology · cold exposure benefits · trauma release · ice bath psychology · polyvagal theory · stress response training · longevity mindset

This is the bit people miss when they can’t work out why they’re so tired on an ordinary Tuesday. Nothing happened today...
05/10/2026

This is the bit people miss when they can’t work out why they’re so tired on an ordinary Tuesday. Nothing happened today. Nothing happened yesterday either.
Exhaustion accumulates.

Years of holding it together, of being the reliable one, of a nervous system that hasn’t had a proper recovery window since long before this job.

Today isn’t the cause - it’s just where you happen to be standing when the weight becomes obvious.

Which is also why a good night’s sleep doesn’t fix it, and why you shouldn’t take that as evidence something’s wrong with you.

Read the list again if you didn’t catch it all.
Most people find one that lands harder than the rest.

exhausted but can’t sleep . chronic tiredness . burnout . accumulated stress . nervous system . high functioning . always tired . emotional exhaustion . recovery . rest

Everything feels too loud??? Start here👇🏼Most people try to calm down while the input is still coming in. It rarely work...
24/09/2026

Everything feels too loud??? Start here👇🏼
Most people try to calm down while the input is still coming in. It rarely works.

An overstimulated nervous system isn’t asking for relaxation. It’s asking for less.

One screen, not three.
Sound off for two minutes.
Look around the room, slowly.
Breathe out longer than in.
Step outside, leave the phone.

Drop the input first. The settling comes after.

Follow for practical psychology on rest, emotion and nervous system regulation.

overstimulation . nervous system regulation . sensory overload . quick reset . stress relief . attention . overwhelm . self-regulation . mind-body connection . everyday tools

You’ve probably tried to solve this by getting better at your calendar. Blocking focus time. Saying NO more often. Getti...
14/09/2026

You’ve probably tried to solve this by getting better at your calendar. Blocking focus time. Saying NO more often. Getting the earlier night.

And some of that helps. But if the exhaustion doesn’t move when the workload does, you’re solving the wrong problem.

A nervous system that has been running hot for years doesn’t come down because your Tuesday got quieter.

It comes down when it gets repeated evidence that it’s safe to. That evidence isn’t intellectual. You can’t decide to feel safe. The body needs to be shown, physically, over time.
That’s the whole reason this work is somatic rather than just conversational. You can understand your stress pattern perfectly and still live inside it.

Four signs above.
Tell me how many landed.

My fav solution to all is to add TRE to the counselling or coaching work, a bit of somatic practices to release and to work with both body & mind.

nervous system dysregulation . mental load . burnout signs . cannot switch off . stress response . somatic therapy . TRE . high achieving women burnout . chronic stress symptoms . nervous system reset

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Singapore

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Monday 09:00 - 21:00
Tuesday 09:00 - 21:00
Wednesday 09:00 - 21:00
Thursday 09:00 - 21:00
Friday 09:00 - 21:00
Saturday 10:00 - 15:00

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