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Selbstführung im KI-Zeitalter: ein Klassiker in Neuauflage Dec 2, 2025

Self-Leadership: Core Competency in the AI Era

by Cornelia Lichtner Blog

Self-leadership—that sounds like even more responsibility. A little heavy, a little cumbersome. But in reality, it is the key to our human freedom and self-determination. We all have the ability to do this within us—but in the age of AI, it must be consciously cultivated so that we don’t succumb to a whole new kind of stress and overload caused by our own curiosity.

Let me start with an anecdote: Recently, I was speaking in a course on resilience at work, full of enthusiasm and excitement about self-leadership and my ten strategies for it (see below). But at some point, I noticed that the mood was becoming increasingly heavy. I asked what was wrong. Finally, one participant said, “Phew! I’m already drowning in tasks, and now I’m supposed to lead myself too!?”

That’s exactly why I’m writing this article: Because self-leadership is by no means just another “to-do” – it’s an attitude or a principle for living! When understood correctly, it actually provides clarity, ease, and meaning – especially in a world that, thanks to AI and various other challenges, is not only VUCA (volatile, uncertain, complex, ambiguous) but also BANI (brittle, anxious, non-linear, incomprehensible)!

Self-Leadership in the AI era - to prompt or to be prompted!
Self-Leadership in the AI era – to prompt or to be prompted!

A new kind of stress: AI as a driver of exhaustion

You only need to work with AI for a few days to see how it affects you when AI raises new questions and offers to continue at the end of every results presentation: At first, it feels great. But at some point, you become increasingly restless—and eventually realize that you’ve landed in a “rabbit hole” whose purpose is to keep your attention captive.

The human brain responds strongly to AI because it loves stimulation and curiosity. But the same pattern also quickly leads us to total overload!

This type of stress is a new experience for the human brain. Studies have already shown that frequent use of AI weakens critical thinking. At the same time, AI has already become indispensable in most areas of the working world. We must and can learn to deal with it.

Ancient philosophical wisdom as a “future skill”

It is also important that we understand the added value of our human work as well as the opportunities offered by AI. Otherwise, we lose touch with ourselves and our sense of purpose and effectiveness. And if we do not confidently shape and “lead” our lives and careers, we will be led and become increasingly controlled by others.

Admittedly, this is not a new phenomenon—in corporate circles, the metaphor of foreign “monkeys” on one’s own shoulders has been common for decades. And Aristotle, who is shown/quoted in the article image, was ultimately concerned with self-leadership: nothing else is the original philosophical task that humans should “know themselves and become themselves.”

Today, he symbolically looks down (in the form of a statue in Thessaloniki) on a world that has become much faster, more complex, and more contradictory than his own. For him, the idea of self-knowledge and self-leadership was an ideal, a guiding principle. In the modern world of work, it is even more than that: a “future skill” and, in my opinion, also a survival skill.

Because it is no longer enough to “know”: we must learn to sense what is right. It is no longer enough to follow guidelines and rules: we must and may shape our own path. This is part of human freedom—and we must learn to live it. Because that determines whether we remain capable of acting or sink into the maelstrom of constant demands and “prompts” from outside.

The end of the information age – the beginning of the “meaning era”?

The role that AI currently plays is probably similar to that of Wikipedia to date. It is an important reference and a good starting point for many inquiries.

But anyone who is seriously interested in getting to the bottom of an issue or understanding something will inevitably have to research far beyond that—and be able to evaluate and validate information and sources.

This, in turn, requires critical thinking—but beyond purely rational thinking. Emotional and intuitive intelligence are also needed, especially when it comes to big and complex questions.

Small vs. big decisions: Risk awareness and context awareness

In many situations, people are looking for quick and easy answers. AI provides fast and good answers here. But when it comes to complex questions that require tact and, above all, human experience and maturity, AI also provides answers—but whether the questions can be solved with them is rather doubtful.

AI also provides clear answers to questions such as how best to raise your children, whether to change jobs or emigrate, or how to start an online business. But these are big questions – and the risk of making the wrong decisions is very high and comes at a high price!

That’s why we need to take more time and make more effort to find solutions. Humans are more accurate than AI when it comes to assessing the risks and opportunities of different options – and it is very much to be hoped that our species will remain aware of this! Thinking for yourself is tedious – but it’s worth it.

The human urge to search comes from within

Whether with or without AI, online or offline: the human impulse to search always stems from an inner desire that has specific reasons. We may be open and curious beings, but even as highly sensitive scanners, we don’t go through the world completely indiscriminately, absorbing all information. We are driven and motivated by an inner authority that is always looking for something specific—even if it has trillions of forms and means something different to everyone:

Self-leadership and the search for meaning

Our eternal search reveals our desire for self-determination. It is one of the driving forces behind human beings. Because we humans are not information gatherers, but seekers of meaning.

However, it remains important—more important than ever in the age of AI!—to teach critical thinking skills early on, as well as how to research and evaluate information. “Critical thinking” does not correspond 1:1 to the understanding of the Enlightenment. It must be supplemented by the realization that humans are not only rational, but have many other levels and layers that play into our being in the form of needs, desires, and also levels of knowledge.

We need a kind of somatically informed new Enlightenment that brings together our rational, intuitive, and social abilities. This can help us orient ourselves in this new and often confusing world and navigate uncertainty wisely and in a way that is right for us.

This ability is called “self-leadership” and is the core competence in the age of AI!

What exactly is “self-leadership”? 4 helpful perspectives

Self-leadership, just like the concept of leadership, has various aspects that can be considered: Self-leadership is also about responsibility, overview, control and strategy, motivation, competence, emotional and social intelligence, connection, empathy and assertiveness, care, communication, and presence.

In practice, I find four perspectives particularly helpful for reflecting on how strong and clear your own self-leadership has been so far: They reflect that self-leadership always takes place in relation to ourselves, others, tasks, and life.

Self-leadership skills are relationship skills!
Self-leadership skills are relationship skills!

Self-leadership and leading internal and external teams

In my experience, a particularly interesting perspective is that of the “internal team,” i.e., our relationship with ourselves. This is often where the deeper causes of chronic stress, work overload, or external conflicts lie. If we are not at peace with ourselves—that is, if we suffer from internal tensions such as conflicts of values—this has a massive impact on our well-being, our effectiveness, and our external relationships.

Leadership as an external professional role therefore necessarily always begins with good self-leadership. Otherwise, there is a high risk that internal conflicts will be projected externally or reenacted in the external team! Self-leadership as a skill of self-understanding and self-relationship thus takes on further highly relevant significance in the professional context.

10 principles of healthy self-leadership at work

We have seen that self-management is not a “to-do” list! It is a way of relating and interacting with yourself and the world. But what does that look like in concrete terms? How can it be put into practice?

Here are a few playful ideas that I consider to be principles of healthy self-management and “inner new work”:

  1. Work hard, play hard – cultivate a healthy work–life balance
  2. Differentiate between training, performance, and recovery phases
  3. Take radical self-responsibility and consciously design your life
  4. Live intrapreneurship – and keep the “circle of influence” in mind
  5. Choose focus over being “busy” – and use rhythm instead of discipline
  6. Cultivate strong self-organization, combined with flexibility and a learning mindset
  7. Know your needs, goals, strengths, and values
  8. Build trust, teamwork, and connected thinking
  9. Understand what AI can do – and what defines you as a human being, at work and in life
  10. Do what you love & love what you do

The one impulse that, in my experience, is the fastest path into a mindset of self-leadership or “inner leadership” is this: Be the CEO of your own life!

Inner Leadership instead of self-loss in the “Matrix” – a core skill for the modern age
Inner Leadership instead of self-loss in the “Matrix” – a core skill for the modern age

Inquiry: Who—or what—prompted me to write this article?

The topic of self-leadership has been burning inside me for a long time. It is one of the central themes of my work as a coach and mentor for people who carry a great deal of responsibility and struggle with stress, overwhelm, and frustration. From my perspective, this capacity for inner leadership is absolutely essential if we want to free ourselves from self-overload, loss of focus, and external control in an extremely tightly scheduled and overstimulated world.

Because behind the feeling of “too much,” of overwhelm and helplessness that so many people are experiencing right now, there is usually a deeper experience of self-loss—more precisely, the loss of a felt sense of oneself.

Self-leadership is not self-management. It is about reconnecting with inner guidance, with the inner compass that is already there.

From both a philosophical and psychological perspective, the question of what actually guides us internally—especially when questions of meaning arise—is deeply fascinating. It leads us back to ourselves. We never truly lose ourselves completely—but we often lose our inner center and allow ourselves to be led and directed from the outside.

Something interesting happens, however, when we develop an attitude of curiosity and a spirit of inquiry toward that inner instance which motivates us to engage with certain topics or causes. (And which, incidentally, may also send new ideas for blog articles in the middle of the night, despite sleep deprivation … 😉)

To close, I’d like to share a few reflection questions. They don’t provide answers—but on a deeper level, they can help restore that very connection with oneself:

  • Where do these inner impulses come from? What is driving me internally?
  • Why is this topic important to me? Which values in my life does it point to?
  • What does it feel like to follow it?
  • What helps me in everyday life to sense myself—and these inner impulses—more clearly again?
Resilienz stärken: Die Natur zeigt, wie es geht! Oct 29, 2025

Resilience: How you can grow through stress

by Cornelia Lichtner Blog,Resilienz

Strengthening resilience means cultivating our ability to deal with stress, crises, uncertainty, and inner tensions in such a way that we can grow from them—instead of burning out. In this article, you will learn what resilience is all about and how you can build it up in your everyday life.

This is very relevant in the current climate, because in uncertain times, the desire for inner strength grows. A term that is currently being heard and read more and more often is “resilience.” What often gets lost in the many tips and training offers is that resilience is not a “life hack” or a self-optimization project to become unshakable or “bulletproof” against the vicissitudes and uncertainties of life. It’s not about becoming tougher. It’s about being flexible and adaptable.

Resilience – a meta-competence that can be learned

Resilience is a set of skills and attitudes. The basic ability to deal with challenges or even grow from them in the long term is innate. Some people have good genes and a fairly happy childhood – in many ways, life is easier for them.
But even people who are naturally more vulnerable to stress – for example, due to neurodiversity, high sensitivity, or even trauma – can strengthen their resilience.
A growing body of research on resilience confirms that we can learn to become more resilient, regardless of our starting point or current situation. Anything that helps us feel alive and promotes connection with ourselves and others is helpful on this journey.
Resilience is not a state, but a lifelong learning process!
Resilience as a “meta-competence” is also highly relevant in a professional context, in a time characterized by great uncertainty and upheaval. Individuals and organizations can specifically promote and “train” their resilience. An important first step is to eliminate influences that weaken resilience. However, there are also limits to resilience training that are important to know, for example, if someone is already in a mental crisis such as burnout.

Resilience: a “trend term” – addressing an age-old longing

It is nothing new that people are looking for ways to better cope with life’s challenges. Our species is characterized by the search for meaning on the one hand and the longing to overcome suffering, stress, and trauma on the other. Over the course of millennia, different cultures have developed different ideas and ways of doing this. Buddhist psychology, heroic narratives in myths and legends, philosophy, religion and spirituality, and science – all of these are ultimately expressions of this search.

Recently, however, there has been a lot of talk about resilience—which certainly has to do with the fact that many people are unsettled by the great upheavals of our time. We live in a time of “stacked crises”—environmental crisis, democratic crisis, economic crisis, digitalization, AI, globalization, etc. In this VUCA world (VUCA: volatile, uncertain, complex & ambiguous), the relevance of things that strengthen our mental resilience naturally grows.

Studies on the topic of “strengthening resilience”

Since resilience is a well-structured meta-concept with clearly defined individual factors, it can also be researched scientifically. Resilience research is still relatively young, having begun in the 1950s. Similar to research on mindfulness, there has been a growing number of interesting studies in recent years that have attracted public interest because they demonstrate the relevance of resilience for the world of work and thus for the economy. 1

Current statistics on the number of sick days due to mental illness 2 are the counterpart to these studies on resilience. They make it measurable and tangible how important and valuable it is, both individually and collectively, to make people and organizations more “resilient.”

Incidentally, I wouldn’t wish burnout on anyone, because I’ve experienced it myself and know how painful, protracted, and expensive it is for everyone involved.

Strong resilience: genes, a happy childhood, or successful training?

Childhood years – fateful years?

Our early attachment experiences have a decisive influence on how we deal with stress later in life. Security, closeness, and the promotion of autonomy lay the foundation. But we all also have an innate resilience.

Each of us encounters stressful situations in the course of our lives, sometimes even tragedies. Sometimes this results in trauma, but often it does not. And even trauma can heal—research now shows that there is such a thing as post-traumatic growth3. In other words, we often grow from it internally, at least in the long term.

And many people are more resilient than we think. There is a recent study on resilience after the pandemic by the Leibniz Institute for Resilience Research (LIR) in Mainz.4 In short: we are a tough and highly adaptive species. At the same time, however, resilience is not just about “surviving,” “coping,” or even “becoming tougher”—on the contrary, it is about vitality and flexibility.

“Rupture & Repair” instead of an idealized childhood

However, most people do not have a perfect childhood and a perfect family. Almost everywhere there are ruptures, unresolved conflicts, secrets, “black sheep,” and various crises. I don’t know anyone for whom everything was always good. An important concept to mention here is that of “rupture and repair.” . 5 It states that difficult experiences in relationships lead to new strength and deeper connection when they are consciously addressed and worked through together. What is obviously not helpful, however, is an environment that drives the young person’s developing relationship, cognitive, and nervous systems into dysfunctional states of emergency. Especially when this happens often or over a long period of time.

But interestingly, sometimes even people who had a less than ideal childhood develop a very special resilience. Often, all it took was one person in their environment who they found helpful! A book I highly recommend here is “What’s Your Pain?: Conversations About Trauma, Emotional Injury, and Healing” by Oprah Winfrey and Dr. Bruce Perry. 6

Difficult situations and experiences in childhood do not prevent resilience. On the contrary, they are often a breeding ground for it—even if this only becomes apparent later and often requires a lot of inner work. Resilience should therefore be viewed as a “long game.”

Baum im Sturm - die Wuchsrichtung zeigt, wo der Wind herkommt
Resilience can be developed and strengthened—even when the starting conditions are difficult, as is the case for this little tree on the North Sea coast.

Neurodiversity, high sensitivity, and individual starting conditions

There are basic neural, hormonal, and constitutional patterns that genetically predispose us to find it easier or more difficult to mature these factors.

An example: Introversion is considered a personality trait that is strongly influenced by genetics. This predisposition can make it difficult to develop the ability to socialize. But it doesn’t have to.

Or high sensitivity or neurodiversity: Associated patterns of information processing in the brain make people more susceptible to sensory overload, which in turn can make it more challenging to develop self-efficacy and acceptance. Conversely, the same trait can also be an advantage when it comes to solution orientation and personal responsibility! Because people who have these traits and are sensitive to their environment must practice conscious, healthy self-boundaries and inner resource management early on.

Transgenerational trauma

Another exciting perspective is to turn the question around and see whether factors that hinder resilience are hereditary. There is currently a lot of research on the topic of transgenerational trauma. 7 And the study results suggest that our nervous and hormonal systems, which control our unconscious response to stress, can be strongly influenced by previous generations.

In principle, however, I find the perspective that resilience can be learned and “trained” regardless of genetic or other initial circumstances to be more optimistic, self-effective, solution- and future-oriented—and thus inherently resilience-promoting!

Resilience: A meta-model

The classic resilience model identifies seven factors:

  • Community
  • Optimism
  • Self-efficacy
  • Acceptance
  • Personal responsibility
  • Solution orientation
  • Future orientation

If we look at the list of classic resilience factors, it is easy to see that many of them are quite abstract, culturally mature, and “meta-level.”

It is obvious that these are not innate abilities per se, but rather attitudes that develop or are cultivated over the course of a lifetime—or are hindered! (more on this below!)

Incidentally, I don’t find the image of the pillars of resilience to be ideal from a purely neurological point of view: a temple roof can only hold if all the pillars are the same height and strength. But that’s not the case with resilience factors. Personally, I prefer the image of a large tree with different roots and branches. What supports, supports. The more that supports, the better. But each of us has a foundation that has brought us to where we are. Even if it may not be great yet, it is a starting point that can be built on.

Seven pillars – two essences

The pillar model of resilience essentially contains two essences that are crucial for inner strength:

  • First: the relationship with oneself and one’s own thoughts, feelings, and actions
  • Second: relationships with others

Cultivating these two relationships is basically simple. But, admittedly, it is often not easy.

Exercises to promote mindfulness and self-regulation, inner teamwork, approaches from positive psychology, self-esteem training, metacognition, and self-reflection all play a role, for example.

Resilience: Supportive and hindering conditions in the professional context

How can companies promote their resilience and that of their employees?

Resilience workshops can impart a great deal of valuable knowledge and raise awareness that individual and collective burnout develops over a long period of time and progresses in typical phases. They also show that countermeasures can and should be taken, but that this also requires a conscious investment of time and resources.

Companies should embed resilience in their culture and in their corporate and CSR goals – otherwise workshops remain mere symbolic politics.

Organizations that cultivate these conditions also promote the resilience of their employees. But this does not happen through appeals, but through a lived culture.

Resilience can only be promoted – not demanded!

If companies do not address structural problems, resilience training is like a fig leaf. In the worst case, it can even increase the pressure: (“Now the number of sick days has to go down!”)

But even with good intentions, there are often a number of factors in organizations that hinder resilience.

An overview of conditions in organizations that strengthen or hinder resilience:

PillarStrengtheningHindering
Self-efficacy Scope for creativity, genuine feedback Micromanagement, unattainable targets
Community Collegialconnections, trust Competitive thinking, lack of time & trust for cooperation
OptimismExperiencing meaning, shaping the future Cynicism, excessive demands due to constant crises
Future orientation Vision, participationReactionism, constant strategy changes
AcceptanceOpen culture + communication Silo mentality, taboos
Personal responsibility Autonomy, empowermentOverregulation, lack of transparency
Solution orientation Learning culture, room for experimentation Problem fixation, “culture of fear”
Copenhagen`s Tivoli with roller coaster
Copenhagen`s Tivoli with roller coaster—pure stress for some, pure pleasure for others. From a distance, the realization: Life is full of ups and downs!


Strengthening resilience: Important tips for performance-oriented individuals

Those who question their own resilience usually already suspect that something is not quite right internally. Perfect and constant inner balance is not a realistic expectation. Our world is too volatile, and the current times present our nervous systems with entirely new challenges.

Stress is healthy—constant stress is not

At the same time, it is important to look deeper. Because we live in a world where constant stress has become “normal.” And for many, so has constantly pushing themselves beyond their limits! Both of these things are extremely harmful to our health!

People with a strong sense of responsibility and high internal standards in particular “function” perfectly on the outside for a long time – and often deny how tired they actually are for far too long. They achieve a lot, are always ready to listen to their colleagues and offer words of sympathy, and even shift into turbo mode in crises.

The “high-functioning” mode is not the problem. It is even a resource – as long as it is used situationally. It becomes problematic when it becomes a permanent state. When performance becomes self-imposed pressure, deep exhaustion threatens at some point.

Step 1: Self-awareness. Because internal processes can sabotage resilience

Sometimes, self-exploitative behavior is caused by over-identification with work, strong internal drivers, or vulnerable self-esteem. And/or high sensitivity, which causes people to focus more on the outside world—on the needs and expectations of others—than on themselves.

It is important to recognize the warning signs of burnout, such as dwindling concentration, focus, and zest for life despite increasing efforts, and to take countermeasures in good time.

Tip: Taking your own “gut feeling” seriously and knowing your sources of strength has a lot to do with self-efficacy. In my opinion, this is the often unmentioned foundation for healthy self-leadership and thus also resilience!

Step 2: Eliminate disruptive factors and energy thieves

Since resilience is an innate ability and our entire organism has a great capacity for self-regulation, it is often transformative to remove obstacles that stand in the way of natural resilience. Whether these are external disruptive factors such as sources of noise, bad habits such as too much coffee and too little sleep for regeneration, or “bureaucratic monsters” at work that can be simplified through better structures, processes, and communication: such things often take a lot of pressure off the system.

At the same time, it is important to understand that this is not about avoiding stress. Because avoidance driven by fear usually leads to even more inner constriction, stress, and isolation!

So this is about healthy self-boundaries, articulating needs, and proactive self-care!

Step 3: Strengthen sources of strength and resilience factors

One principle of systemic therapy states: “Do more of what works!” That is exactly what this is about. It is much more effective to use your strengths than to constantly try to eliminate your weaknesses. Recognizing what your strengths are and how you can use them effectively is a learning process. After all, life constantly brings changes and new challenges.

The actual meta-skills that need to be learned are therefore mindfulness, intuition, self-confidence, and openness to the unknown!

How simple everyday “routines” can strengthen resilience

Paying attention to good self-care, connecting with others, and maintaining a grateful, optimistic, and solution-oriented attitude in everyday life—in other words, in the supposedly small things—is pure “self-efficacy”! Here, too, the sports and training metaphor is helpful: regular “training” is much more effective, healthier, and more sustainable than occasional feats of strength!

Here are a few specific suggestions:

  • Mindfulness in everyday life: Even small moments of awareness are like “islands in everyday life” and can strengthen resilience. Even in the midst of the greatest stress and pressure, you can take a conscious break, slow down, or, for example, have a difficult conversation mindfully.
  • Self-reflection: What drains my energy? What gives me energy—and do I experience this regularly?
  • Micro-breaks and self-regulation: Regular short breaks with an inner check-in are very effective in helping us reconnect with our inner space and consciously ensure regeneration and regulation of our nerves.
  • Self-efficacy: Setting realistic goals, staying on track, and self-esteem and self-care that are independent of external successes. Here you will find my 5 keys to self-efficacy.
  • Lunch break walks: a wonderful way to nurture relationships with yourself and/or others – combined with exercise to reduce stress!
Cornelia am Grand Canyon, 2018 - ein persönlicher Stress-Test und Resilienz-Boost
That was no lunch break walk for me! I’m afraid of heights. So I was all the more proud that I ventured right to the rim of the Grand Canyon on my trip to the USA in 2018 – a personal stress test and a real boost to my resilience!

But you can’t oversimplify complex issues, otherwise you lose sight of the true essence.

When a “resilience seminar” is not enough

People who are looking for ways to strengthen their resilience usually have a major pain point. You are not doing anyone any favors by reducing the cultivation of resilience to a 3-minute breathing technique when someone is heading for burnout or trying to slowly regain new and sustainable stability in their everyday life after a crisis.

Resilience is individual. It depends on the current situation and the person’s history. It is therefore often necessary to go slower and deeper. For example, to identify and change inner blockages and beliefs that sabotage healthy self-management and thus resilience. This is an inner process that requires more than “tools and methods” and must be well accompanied. For example, through coaching or even therapeutic support if the situation is of a pathological nature.

Burnout can be a turning point: many people learn to lead themselves and others in a healthier way afterwards. But this is a process that naturally requires time and reflection – as well as professional support such as therapy. However, many people manage to return to work with passion and energy afterwards. They have also learned to stop exploiting themselves and to prioritize their own health over the demands of others.

However, it may also be that a change of role or career is more appropriate – for example, if the work culture does not allow for healthy boundaries. For both solutions to be recognized as successful, a basic understanding of resilience as flexibility and adaptability is required.

Conclusion: Strengthening resilience is a process, not a quick fix

Resilience is not a purely individual “project” or “to-do.” It needs to be anchored individually, in organizations, and in society!

Resilience can be understood as a skill that can reshape unconscious stress response patterns by focusing on existing strengths and resources. This strengthens our self-confidence to deal with life’s challenges – or to learn how to deal with them.

Resilience is much more than a specific method, training, or “soft skill”! It is a meta-competence and super-competence that results from an attitude that promotes health, learning, and community. And it’s worth it—because resilience thus becomes a decisive growth-promoting factor for individuals and companies alike.

Sources & further reading

  1. “RESILIENCE COMPASS for strengthening individual and organizational resilience in companies,” ifaa – Institute for Applied Ergonomics, Institute for Ergonomics, Technical University of Darmstadt (IAD), Cologne Institute for Economic Research (IW), and Fresenius University of Applied Sciences, Düsseldorf, 2018. Includes research reader. Available at https://www.iwkoeln.de/fileadmin/user_upload/Studien/Gutachten/PDF/2018/Gutachten_Resilienzkompass.pdf
  2. Statistics on sick days due to mental illness/burnout: https://de.statista.com/statistik/daten/studie/221500/umfrage/anteil-der-arbeitsunfaehigkeitstage-aufgrund-von-psychischen-erkrankungen/ and https://de.statista.com/statistik/daten/studie/239675/ survey/days-of-incapacity-due-to-burnout-by-age-and-gender/
  3. Post-traumatic growth: Tedeschi RG, Calhoun LG. The Posttraumatic Growth Inventory: measuring the positive legacy of trauma. J Trauma Stress. 1996 Jul;9(3):455-71. doi: 10.1007/BF02103658. PMID: 8827649. https://pubmed.ncbi.nlm.nih.gov/8827649/
  4. A recent study by the Leibniz Institute for Resilience Research (LIR) in Mainz shows that the majority of Germans were more resilient than expected during and after the pandemic: Stoffers-Winterling JM, Wiegand HF, Broll J, Schäfer SK, Adorjan K, Tüscher O, Lieb K (2025) COVID-19 pandemic and mental health in Germany: course, resilient and vulnerable groups. Nervenarzt. German. doi: 10.1007/s00115-025-01824-8. https://link.springer.com/article/10.1007/s00115-025-01824-8
  5. Rupture & Repair: Tronick E, Beeghly M. Infants’ meaning-making and the development of mental health problems. Am Psychol. 2011 Feb-Mar;66(2):107-19. doi: 10.1037/a0021631. PMID: 21142336; PMCID: PMC3135310. https://pmc.ncbi.nlm.nih.gov/articles/PMC3135310/
  6. “What’s Your Pain?: Conversations About Trauma, Emotional Injury, and Healing,” Oprah Winfrey & Dr. Bruce Perry, Arkana, 2022, ISBN 978-3442342983
  7. Transgenerational trauma: Since the turn of the millennium, research has increasingly focused on the role of epigenetics in trauma—and the question of whether trauma can leave biochemical traces in the genome. The following is a relevant review study: Yehuda R, Lehrner A. Intergenerational transmission of trauma effects: putative role of epigenetic mechanisms. World Psychiatry. 2018 Oct;17(3):243-257. doi: 10.1002/wps.20568. PMID: 30192087; PMCID: PMC6127768. https://pmc.ncbi.nlm.nih.gov/articles/PMC6127768/
  8. My guest post “Resilience in everyday working life: soft skill AND survival skill!” in the IBA Forum (May 15, 2025)
  9. My interview with t3n.de on the question of whether resilience can be trained (July 10, 2025)

If you would like to strengthen your resilience with my support, contact me for a free orientation call!

Hochsensibel = empfindlich oder sensibel stark? Oct 9, 2025

All You Need To Know About High Sensitivity: Traits, Causes, and Practical Tipps

by Cornelia Lichtner Blog

Highly sensitive people are often misunderstood. It is difficult for outsiders to understand what it is like to feel “more.” The outside world’s view of high sensitivity is often deficit-oriented—which many sensitive people, with their typically weak ability to set boundaries, take very much to heart. Here is an anecdote from my life:

“You are like the heroine of Hans Christian Andersen’s fairy tale.”

“Oh, really?” I looked at my doctor in surprise. Heroine? Fairy tale? I was sitting in his office because of weeks of migraine-level headaches, along with sensitivity to noise and light.

“Yes…” he said and took a breath: “You are like the princess and the pea.”

He then recommended that I “change my lifestyle” (i.e., find a quiet, less demanding job).

Despite my exhaustion, I was angry and stunned—and secretly afraid that he might be right. (He wasn’t: in addition to my high sensitivity, I was suffering from advanced burnout at the time, which explained most of my acute symptoms. And then again, yes: because at some point I realized that I didn’t have to change jobs because it was too stressful for me as a sensitive person, but because it no longer fit my values and development goals—typical for a value-oriented, highly sensitive person).

Overall, the doctor was really kind and helpful—but only in terms of finally getting the correct diagnosis. I will share the story of my burnout elsewhere.

So what is high sensitivity—and why is it often misunderstood?

High Sensitivity – Often Misunderstood

High sensitivity is based on sensory openness or a low stimulus threshold in the brain’s processing centers. It is considered a character trait and does not constitute a diagnosis. High sensitivity is often completely misunderstood, even by experts – for example, one-sidedly as a weakness or “superpower.”
In recent months, people I work with—many of whom are also highly sensitive—have asked me wonderful questions about it. For example:
Is empathy always a good thing?
How can I prevent myself from hurting myself when I am so open?
I am not highly sensitive. I’m not overly sensitive, am I?
Am I crazy, or do I sometimes really know what others are feeling and thinking?
Why do I take others so much more seriously than myself? I know that’s stupid.
Is my partner or child also highly sensitive? And if so, how can I help them?
Aren’t we all overstimulated today by the many stimuli, media, and shocking news?
As a highly sensitive person, how can you protect yourself from constant stimuli and overload if you also want to make a difference? Or is it smarter to just step back?
Are highly sensitive people better or worse leaders? (Empathy vs. assertiveness)
As a highly sensitive person, am I especially prone to burnout?
This blog article is all about these questions.
Translated with DeepL.com (free version)


High sensitivity is not an illness

“You’re too sensitive!”

Some people hear this phrase often from those around them throughout their lives. Some people probably mean well when they say it, in the sense of “Don’t take it so much to heart!”

For the first three decades of my life, this always made me angry. Because, in my opinion, it wasn’t true at all. I definitely had a different self-image: that of a tough fighter! (Which I was!). I had always been able to endure a lot. More than most other people, I would even say.

This is another highly sensitive fairy tale character by Hans Christian Andersen: The Little Mermaid. Unlike the eternally “whiny” princess on the pea, I understand her dilemma much better—the longing to be understood is so great that every boundary is crossed and her inner voice is sacrificed. Well, once upon a time… because the pattern can be changed.

At some point, it dawned on me that not everyone perceived and experienced internally what they had to “endure” like I did. Eventually, I came across the term “highly sensitive.” I was skeptical: Doesn’t that refer to those perpetually overwhelmed women who only revolve around themselves and their own feelings and always have migraines when faced with stress?

But at some point, I started getting migraines more and more often myself. And the more I read about high sensitivity and honestly looked inside myself, the clearer it became to me: this applies to me.

Little by little, it dawned on me why I was often stressed—while others seemed to remain deeply relaxed. Why I often assessed developments correctly earlier than most (and was called “Cassandra” for it). Why I love people and connection is one of my highest values—and yet I still need a lot of time to myself.

I took the usual self-tests at the time (more on that below) and they all came back strongly positive. Interestingly, although I suppress my sensitivity much less today than I did back then, I score lower on these same tests. That’s because I’ve since learned to deal with the challenges that come with high sensitivity in a completely different way—while also leveraging the strengths that come with it.

High sensitivity—just another trend?

The term “high sensitivity” was coined in the late 1990s by American psychologist Elaine Aron. She had observed—in herself and many of her clients—that some people exhibit a higher than average level of sensitivity. She coined the term “sensory processing sensitivity” (SPS) and refers to such people as “highly sensitive persons” (HSP is often used as an abbreviation and is also common in German-speaking countries). She estimates that 20 percent of all people have this trait. This is also the figure cited by many sources. However, figures of up to 10-15 percent are also often cited.

According to general understanding, high sensitivity is not an “illness” and therefore not a diagnosis. Rather, most people consider it to be a “character trait.”

The basic definition is: increased sensitivity of the nervous system, greater openness of perception + deeper processing.

Research – room for improvement

Unfortunately, research in this area is still in its infancy, mainly because the phenomenon is not considered a medical condition and therefore faces funding challenges. Nevertheless, there are already a number of exciting studies! Here is an overview page of studies dealing with high sensitivity (in German). Here is another research reader from the Ruhr University Bochum, Department of Genetic Psychology.

High sensitivity is by no means synonymous with weakness—rather, it is a strength and offers valuable inspiration in many areas for individuals, their environment, and society. At the same time, it is deeply subjective and difficult to measure. Conversely, it is not an excuse: many highly sensitive people discover a deeper meaning in it that enables them to make a special contribution to the world.

And it is not a trend, as this character trait has always existed. It also appears to occur in the animal kingdom.

Nevertheless, the term has been used inflationarily by many in recent years—by the media, coaches, and those searching for meaning.

For some, this has led to strange interpretations and identifications, and one could almost get the impression that HSPs are a kind of superhuman or messengers sent to save humanity (“starseeds”). Or as victims of their overly sensitive perception who can only learn to survive with the help of intensive coaching. And then there is the faction that sees high sensitivity as a superpower and equates it with multi-talentedness and giftedness. (As far as the secret “superpower” is concerned, I agree!)

Are non-highly sensitive people insensitive? Not at all!

Ultimately, in my view, all people are capable of high sensitivity. This can be seen very clearly in babies and children. However, in my opinion, the main difference between “normally sensitive” and highly sensitive people is that the latter perceive more and more, while the majority of adults can deliberately engage with a sensation or perception and then feel it just as “finely” and empathetically, but have much more choice about it than HSPs.

People with normal sensitivity are just as capable of deep sensitivity—if they want to be. The difference between them and highly sensitive people is that the latter cannot consciously switch their sensitivity on or off.

Some people also seem to lose their sensitivity as adults—but certainly a lot is also repressed and split off.

After all, who likes to think of themselves as overly sensitive?

Me, sensitive?! Why many people don’t see themselves as highly sensitive

Sensitive, delicate, weak, unable to cope with stress, overly emotional, irrational, hysterical, soft, self-centered, evasive, pain-sensitive, lax, weak-willed, unfocused, overwhelmed

All of these are attributes that are generally associated with “sensitive” in everyday language.

If you take a closer look, almost all of them are associated with strong negative connotations. And if you ask yourself who might be described in this way, the image of a woman will pop into most people’s minds. Sensitivity is strongly associated with femininity. And it has been devalued by patriarchal society for thousands of years.

High sensitivity as career poison and self-confidence damper

No wonder men find it particularly difficult to admit to themselves that they are “sensitive.” Especially if they grew up with a traditional role model, they have a real dilemma!

But even for women, the label is highly unattractive—and potentially damaging to their careers!

Above all, because most of them, like me, have a completely different self-image and self-perception. They are not weak!

The power of words: what is the right name?

They are highly committed, responsible, hard-working, and often performance-oriented and idealistic. They regularly go far beyond their own limits and even “normal” limits…

However, this is often done in an unconscious effort to hide or compensate for something they were shamed for as children: “Don’t be so sensitive!” “Don’t be such a baby.” “Pull yourself together.” “That’s not how it is” (highly sensitive people have a keen sense of truth and lies; in the family system, they often become privy to secrets and at the same time are denied in their perception).

Nevertheless, most HSPs—even if they reject the label or don’t recognize it as applying to them—feel that, in addition to some challenges, they also have rare strengths: such as networked thinking, a special empathy, or keen intuition. Many also enjoy the intensity of their perception—for example, in art, music, or food.

I therefore prefer terms such as “sensitive,” “highly sensitive,” “intensely perceptive,” and “deeply empathetic” to “highly sensitive.”

Nevertheless, “sensitive” hits the nail on the head: highly sensitive people are sensory and emotion-oriented.

The three main axes of high sensitivity

Some people have laser-like focus. And they can switch between external input and focused internal thinking.

It is precisely this “switch” between ‘open’ and “closed” that highly sensitive people lack… or have a very loose connection. HSPs can still concentrate deeply and process information very thoroughly. But to do so, they need to block out stimuli.

This simple image should help to better understand one of the “basic attitudes” of highly sensitive people: sensory openness. Light, sounds, smells… all of these are perceived intensely. The stimulus threshold in the brains of highly sensitive people is lower than in people with normal sensitivity. We all receive approximately 11 million sensory impressions per second via our senses. For most people, not even a hundred of these reach their consciousness. But HSPs perceive more consciously than others – and find it difficult to “defend” themselves against it!

This naturally leads to an overload of the brain’s processing capacity – and thus to a permanent activation of the sympathetic nervous system (stress axis): because an excessive amount of information that cannot be fully checked for danger or safety in the brain activates the nervous system’s alertness (in other words: you could have overlooked something dangerous or relevant).

The second axis of information processing that differs between HSPs and “normally sensitive” people is the depth of information processing. One can imagine this as the brain going through undigested information multiple times to see what might still be relevant and connected to other perceptions. This type of associative and holistic processing of impressions and experiences often leads to diversity of thought and ideas (creativity), but also to “intuitive” insights and networked thinking. (One could also say that the boundary between consciousness and subconsciousness is more permeable).

A third characteristic is the particularly pronounced capacity for empathy in highly sensitive people. This may be related to more strongly activated mirror neurons, a more refined emotional perception, or a side effect of networked thinking, which allows them to empathize deeply with others.

Put negatively, these basic attitudes mean that HSPs often find it difficult to set boundaries: between sensory impressions, feelings, and expectations of other people and their own inner perceptions, expectations, and ideas.

And this constant flood of impressions can in turn lead to constant effort and even a deep feeling of being overwhelmed and overburdened.

It is obvious that there are significant overlaps with aspects of autism and ADHD—multiple “diagnoses” are not uncommon. Many therefore consider high sensitivity to be part of the neurodivergence spectrum. Nevertheless, there are also many things that distinguish high sensitivity from these disorders. Above all, high sensitivity is not a diagnosis!

Modell zur Beschreibung der 3 Achsen von Hochsensibilität: Sinne-Fühlen-Denken.
From sensitivity to resonance competence: Every highly sensitive person has an individual profile on these three axes—and depending on their stage of life, environment, and self-regulation, certain dimensions are more pronounced than others. At the same time, this profile can change throughout life as a person moves toward inner balance. (Graphic created with Canva, (c) Cornelia Lichtner, 2025)

Overview: 3 axes of information processing

SENSES – sensory openness: perception of a multitude of external and internal stimuli with a permeable boundary between “conscious” and “unconscious”
-> Weakness: feeling overwhelmed
-> Strength: creativity, intuition

THINKING – deep processing: holistic and associative thinking, including a wealth of ideas
-> Weakness: concentration problems, scanning behavior
-> Strength: multipassionate and networked thinking

FEELING – high empathy: intense feeling and compassion
-> Weakness: lack of boundaries and assertiveness
-> Strength: connectedness, caring, and value orientation

On the “lack of healthy selfishness”

Are highly sensitive people always closet Mother Teresas? Probably not always—but based on my observations (of myself and highly sensitive clients): very often!

Idealism, altruism to the point of self-harm, and a very keen sense of justice seem to be part of the basic makeup of highly sensitive people:

Values & idealism: strong need for consistency, suffering from inconsistency and injustice

Ambivalence & difficulty making decisions: “built-in multi-perspectivity,” difficulty focusing on one’s own position

External orientation: often focused on others or the environment, less on one’s own needs

These are basically very positive qualities—but they can make life extremely difficult for those affected, especially if they find themselves in an environment that does not share their high values and standards and does not appreciate their commitment.

This suggests that these traits do not only come from the sunny side of the psyche, but at least in part also from the “wound” that often accompanies high sensitivity. (I will discuss the possible context of HSP and trauma in more detail below).

Empathy and altruism as a “consequence” of neurobiology?

Let’s start with the more biological side: Due to HSP’s strong external orientation resulting from high sensory stimulation, they develop the habit of focusing their attention more on their surroundings than on themselves at an early age. As sensitive as HSP are to others, they are often poor at sensing themselves. Not because they can’t – on the contrary. But because their external orientation takes precedence, so to speak, in terms of perceived relevance.

This can also be explained in terms of evolutionary biology: we only turn our full attention to our inner selves when we feel safe externally. Or when we are forced to do so by strong internal sensations such as pain. It is therefore not unusual for HSPs to be particularly sensitive to pain: their system has learned that it must “cry out” in order to get attention.

Low self-esteem as a secret inner driver

But sometimes there is also an emotional or psychological dynamic behind the preference for external needs over one’s own. And this is where it gets tricky: in many cases, the extreme external orientation of highly sensitive people hides a low self-esteem from themselves. In other words, they derive a sense of worth from caring for others, from thinking and feeling with them – and from “achievement.” Many highly sensitive people have a basic feeling of “I’m not good enough,” and this is often the secret inner driver behind their great altruism—alongside a genuine, deep capacity for empathy, which is also conditioned by their openness and sensitivity of perception.

Are HSPs particularly prone to burnout?

When people push themselves beyond their limits for years in order to be there for others, they can also experience “empathy fatigue” – a kind of HSP burnout in which those affected fall from a feeling of strong inner meaning through helping others into cynicism and inner emptiness – which can certainly manifest itself as depression.

Incidentally, highly sensitive people are particularly prone to burnout for another reason: they quickly suffer from complete sensory overload, from which they cannot protect themselves. Added to this is their high level of empathy, strong sense of responsibility, keen sensitivity to values, and performance orientation.

On symbiosis and dysbiosis

This also leads to an intriguing explanation as to why highly sensitive people so often become deeply entangled in relationships with narcissists: both know the same primal wound—a lack of self-esteem. Narcissists compensate for this through dominance and power manipulation. Empaths do so by making themselves useful and being needed. Both are, in extreme cases, dysfunctional attempts to obtain external validation for the inner pain of low self-esteem. The strategies complement each other perfectly, often resulting in an unfavorable and unhealthy symbiosis—but ultimately also offering the chance to face the core problem head-on.

Am I highly sensitive? The most important test questions

5 simple questions that provide strong indications of high sensitivity

  • Do you react strongly to sensory stimuli (light, noise, smells)?
  • Do you often sense other people’s moods and expectations more clearly than your own?
  • Do you have an intense emotional inner life and strong intuition?
  • Do experiences resonate deeply within you—be it music, encounters, or thoughts?
  • Do you find it difficult to make decisions because you see many perspectives at once?

Many HSPs also feel their difference intensely and sometimes feel like “aliens”: very alone in a society that seems to be designed for a different type of person!

Where does high sensitivity actually come from?

The role of genetics

As we have already seen, neurobiology plays a role in high sensitivity—and there is evidence that this trait is genetically inherited. Studies have also shown that a certain proportion of the animal population—estimated at 15-20 percent—reacts more sensitively to stimuli than the average for the species. The theory is therefore that high sensitivity has evolved as a helpful trait for the overall population of the species, as sensitive herd members, for example, perceive dangers earlier and more acutely. This is a survival advantage, especially for prey animals and vulnerable species such as humans.

Environmental influences as formative factors

Michael Pluess’s “Differential Susceptibility Model” posits that highly sensitive people are more receptive to environmental influences – both good and bad.

In stressful environments, they are at greater risk of stress, anxiety, and overload. In nurturing environments, they develop great strengths (resilience, creativity, empathy, leadership).

It has also been mentioned that in many cases, acquired hypersensitivity or high sensitivity is also present. If people experience difficult attachment styles in their early years due to their closest caregivers, this can result in attachment trauma. Caring for others then clearly stems from the child’s attempt to create exactly what it needs in an environment that is experienced as chaotic and uncaring: a feeling of security and belonging. Or a child experiences violence—verbal, psychological, or physical abuse or threats, for example, from mentally ill relatives—and learns to be very vigilant about their surroundings. This trait is then called “hypervigilant”—a typical characteristic of trauma. In terms of intensity and accompanying symptoms such as dysregulation, panic reactions to triggers, flashbacks, or nightmares, however, trauma differs significantly from “normal” high sensitivity!

In my view, not all HSPs are traumatized. High sensitivity has various causes and is a spectrum. And many of the difficult aspects can be positively influenced, or you can learn to integrate them well and even use them as explicit strengths!

In many cases, however, I believe that innate high sensitivity “promotes” a traumatic reaction to experiences or observations in life, as sensitive people also react more deeply emotionally than neurotypical people.

Which brings us to the question: Are highly sensitive people neurodivergent?

HSP and neurodivergent?

Many experts classify high sensitivity as part of the neurodivergence spectrum. Neurodivergence refers to a deviation from the typical neural processing of information and impressions. The best-known forms of neurodivergence are ADHD and autism—both of which are also mental health diagnoses. High sensitivity, on the other hand, is not a diagnosis.

In my opinion, classifying high sensitivity as neurodivergence is appropriate. This is especially true since modern mental health diagnoses—such as those in the ICD 10 or ICD 11—are all based on observable phenomena and not on different explanatory models. The criterion for determining whether something is a disorder is usually whether it is associated with psychological distress and problems in everyday life. This can apply to high sensitivity just as much as it does to ADHD and autism – but it does not have to (as is the case with these two disorders).

Digression: Benefits and risks of diagnoses

In my opinion, we need to take a different view of mental health diagnoses and classifications! The advantage of having a diagnosable condition is, on the one hand, the possibility of receiving more targeted support in dealing with it—for example, within the healthcare system. On the other hand, another possible advantage is that, in the context of work, for example, it is possible to demand that, in the interests of equality, equal opportunities, and participation, the framework conditions of work be adapted in such a way that neurodivergent people are not disadvantaged.

However, there are also disadvantages: there is a risk of stigmatization and exclusion from certain career paths. There may be disadvantages to taking out certain types of insurance if you have a diagnosis (for example, health insurance or disability insurance may exclude the entire mental health area from insurance coverage in the case of pre-existing conditions – with far-reaching consequences when you consider that mental illnesses of all kinds are among the most common reasons for incapacity to work).

A diagnosis can also be a relief and help to better understand certain things, develop more self-awareness, and facilitate communication with others about special needs. At the same time, however, there is also the danger of those affected over-identifying with a diagnosis, which can then lead to a resistance to any kind of social classification and orientation towards norms – or even to a justification for a passive victim mentality towards life.

Personally, I therefore think it is good that high sensitivity is not a diagnosis. Especially since, despite the undoubted psychological strain that is often present, I do not see it as a collection of deficits and symptoms – any more than I do in autism and ADHD. Rather, I see it as a huge resource and many individual “superpowers” that those affected usually have to learn to use in the course of their lives instead of suffering from them.

Public discussion of these issues is both valuable and important, as it also increases mutual understanding and awareness of the potential that lies within these characteristics!

“Neurodiverse” is not the same as “neurodivergent”

A helpful classification is that all humans are “neurodiverse”—that is, we are all neurobiologically different, or diverse. No two brains are alike. The connections between billions of nerve cells are completely unique in every human being. In contrast to this neurodiversity, neurodivergence refers to people who deviate more or less significantly from the average.

But the question of what exactly is “neurotypical” is, in my opinion, at least as exciting as the discussion about neurodivergence itself!

Similarities and differences between ADHD, autism, and HSP

These three forms of neurodivergence share some characteristics:

  • They can appear to be very creative, intelligent, and particularly sensitive.
  • They share a tendency to be overwhelmed or misunderstood by “normal” systems.
  • There is particular overlap in terms of sensitivity to stimuli and social stress.

However, there are different emphases and some distinctive features:

  • ADHD: problems with impulse control and attention management, sometimes also hyperfocus
  • Autism: different social information processing, meltdowns, masking, strong special interests
  • HSP: keen perception, deep processing, rapid overstimulation, high empathy and intuition

Most of the keywords mentioned also occur in other forms of neurodivergence. But my impression is that there are focal points that ultimately distinguish the characteristics from one another.

To put it simply (and this is my opinion, not scientific consensus!):

High sensitivity is primarily an increased range of perception and depth of experience (filter issue),
ADHD is a more associative and creative focus of attention (control issue), and
autism is a particularly detailed way of processing information (depth of detail issue).

At the same time, it must be said that many neurodivergent people have several characteristics in parallel. Many HSPs also have ADHD and vice versa. Many autistic people are also highly sensitive, and many highly sensitive people mask like autistic people, etc.

Researchers are investigating the extent to which these similarities and overlaps are related to the fact that the brain areas underlying neurodivergent processing styles are the same. Here is an interesting review study from 2018 that deals with this issue. (Acevedo, Bianca et al. “The functional highly sensitive brain: a review of the brain circuits underlying sensory processing sensitivity and seemingly related disorders.” Philosophical transactions of the Royal Society of London. Series B, Biological sciences vol. 373,1744 (2018): 20170161. doi:10.1098/rstb.2017.0161)

Overview

TraitHigh sensitivity (HSP)ADHSAutism spectrum
Stimulus processingVery sensitive and deep, quickly overstimulatedQuick & associativeSelective, thorough
AttentionRather stable, except when overstimulatedCore issue: Focus, impulsivityOften hyperfocus—immersed in detail
EmotionsVery empathic, resonantIntense, often impulsive actionsOften difficult to “read” and show emotions
Social perceptionKeen sense of nuanceKeen perception, but less adaptabilityUnspoken expectations are confusing -> “masking”
Creativity High, intuitiveVery high, often a flood of ideasHigh, often detailed or specialized interests
Ability to self-regulateBasically intact, trainableOften impairedMeltdowns/shutdowns possible when overloaded
Clinical statusPersonality traitDevelopmental disorder (diagnosis)Developmental disorder (diagnosis)

Highly sensitive behavioral types

Depending on personal life history and formative experiences, the current environment and life situation (role at work and in the family), and other personal character traits, high sensitivity can manifest itself in quite different ways in behavior:

  • Cautious Empathics: These people are often quiet understanders and are very sensitive to moods and expectations of others, as well as many subtle nuances. However, they are quickly overwhelmed by various stimuli in social situations and protect themselves by withdrawing. Due to their self-isolation, they often suffer from loneliness and miss out on many wonderful moments of interaction as well as professional opportunities. They know that they are more sensitive than others, but unfortunately often perceive this as a burden rather than a strength, especially since they are also greatly misunderstood socially. Often, the development of the current situation also leads to increased vulnerability. This type most closely corresponds to the cultural stereotype of high sensitivity.
  • Creative scanners (high sensation seekers): This group is characterized by a wealth of ideas and high creativity. This type—to which I also belong—loves not only quiet tones, but also high intensity. In my opinion, there is a lot of overlap here with ADHD—and dealing with this can also bring many exciting insights into oneself. The challenge is that the scanner trait often leads to exceeding stress limits. These people are aware of their sensitivity, but often appear much more robust to others than they are, as they deliberately seek to push boundaries and often have an enormous, socially admired output.
  • Empathic systemic thinkers: People with this personality type are very capable and responsible. They are both sensitive and tough—often sharp-minded and quick thinkers who can anticipate developments. They continue to “function” outwardly, even when they are suffering inwardly. This, combined with their ability to seismographically detect unspoken expectations and strive to exceed them, carries a very high risk of burnout. These people often do not see themselves as sensitive, as they are extremely ambitious and work hard. They consider their finely tuned emotional side to be a nuisance and shut it off in order to function – except when they are there for others with excessive empathy. Their identification with not wanting to be sensitive is so strong that in a crisis with a drop in performance, their self-image is completely shattered.

Of course, there are experts who differentiate between types of high sensitivity in other ways—such as Patrice Wyrsch, who differentiates according to the degree of vulnerability or functionality/competence in dealing with it. In my view, understanding the concept of vulnerability is essential! Because it also shows ways to deal well with individual vulnerability—in other words, to become more resilient. There is an exciting study that shows that mindfulness or MBSR (Mindfulness-Based Stress Reduction according to Jon Kabat-Zinn) helps HSPs to regulate themselves better – i.e. to suffer less from their high sensitivity. (Soons, I., Brouwers, A., & Tomic, W. (2010). An experimental study of the psychological impact of a Mindfulness-Based Stress Reduction Program on highly sensitive persons. Europe’s Journal of Psychology, 6(4), Article e228. https://doi.org/10.5964/ejop.v6i4.228)

Other experts distinguish between types based on the sensory channel that is perceived as particularly sensitive. I think it is very important to know which channel is the most sensitive for you, as this is often the channel through which our intuition prefers to communicate.

And, of course, you can also use a gradual typology of high sensitivity. However, since the degree of sensitivity depends heavily on how self-effective, internally integrated, and mindful HSPs are, the degree of externally observable “sensitivity” may differ more or less strongly from the actual internal sensitivity.

“Robust and highly sensitive” – is that possible?

Highly sensitive people can also be highly functional—if they have learned to regulate themselves, set healthy boundaries, and are well aware of their deep needs and strengths. However, “highly functional” does not mean conforming to the norm, as this tends to promote self-denial and thus the risk of burnout. Rather, it is about integration and healthy self-management.

Personally, I am certainly far from appearing “robust.” But I am strong—or rather, “self-integrated.” My doctor from back then would probably hardly recognize me, so differently do I deal with my sensitivity today!

For decades now, I have been exploring mindfulness, yoga, philosophy, relationships, and psychology—as well as my hidden inner drivers. In this way, I have ultimately brought my inner system into harmony and lovingly respect both my strengths and my weaknesses. My self-esteem is no longer dependent on my performance or my “usefulness,” and I have resolved my value conflicts around the topic of work by fundamentally changing course and now doing what truly fulfills me with deep meaning: namely, supporting other sensitive people in tapping into their sensitive and empathic power!

In this respect, I am convinced from my own experience that sensitive strength can be learned—hence my motto, “sensitively strong!” This strength is not a “bulletproof status,” but rather a new kind of inner balance for which there are some essential areas of learning!

Becoming sensitive AND strong – how does that work?

To get straight to the point: simply reading good advice is not enough. HSPs need to learn to take themselves and their needs seriously and to take good care of themselves. Investing time and energy to learn a new way of dealing with this trait of high sensitivity… in the midst of life, with emotions, bodily sensations, and thought processes.

I also think it’s important to say that no one has to do this alone—there are wonderful resources such as courses, coaching, self-awareness formats, and much more. In my work as a coach, I also accompany many highly sensitive people. However, very few of them come to me because of their high sensitivity, which is logical: high sensitivity itself is not the problem. But if you haven’t learned to take good care of yourself, a number of other challenges can arise.

These learning areas are fundamentally important for highly sensitive people

  • Mindfulness & self-regulation: learning to calm the nervous system, and cultivating presence
  • Safe spaces: places, relationships, and work environments that do not cause constant stress
  • Healthy boundaries & communication: feeling and expressing your needs, learning to say “no”
  • Developing a value compass: aligning yourself with what feels right and important to you
  • A fitting professional life: you can’t go against your own nature in the long term. A toxic environment or even just an open-plan office, constant pressure and fluorescent lighting are unhealthy for HSPs in the long run
  • Self-care & energy management: Sleep, breaks, rhythm, nutrition, exercise – these are all essential basics that HSPs should take just as seriously as their lofty goals
  • Use resources: Nature, music, animals, creative expression, exchange with like-minded people
  • Trust: in your own deep strength, which is not classic stability, but lively balance
  • Community: Exchanging ideas with other sensitive people normalizes, connects, and inspires

Conclusion: High sensitivity is not a weakness, but a special gift

The key is to consciously embrace sensitivity as a trait. In my view, the greatest gifts of high sensitivity are:

  • deep sensitivity, which brings great vitality and the ability to enjoy life
  • an open-minded attitude that reveals exciting details and new aspects
  • a high capacity for empathy, which enables deep connection
  • keen intuition, which clearly signals consistency and serves as a strong inner compass
  • networked, holistic thinking, which reveals hidden connections
  • great creativity, which merges inner vision and external impulses into exciting creations
  • empathic and value-oriented power—a leadership style that is urgently needed in the world!

What do you think are the gifts of high sensitivity? What surprised you in this article—did you gain new insights and perspectives? If you are highly sensitive, what is your relationship with this trait today? How did you get there, and what helped you? Feel free to share in the comments!

Feb 22, 2025

What is “self-efficacy” – and why is it crucial for a happy life?

by Cornelia Lichtner Blog,Resilienz

Have you ever bravely taken on a challenge that you thought was almost impossible – and then mastered it? Or made a big decision despite many reservations from yourself and others, without knowing HOW to get there – simply because your heart drew you there? Or pushed through with something – despite feeling nervous – by giving yourself courage? Or taken heart and shared something critical with others because it was more important to you that things turned out really well than that everything ran “smoothly”? That’s exactly what self-efficacy is!

It describes the deep inner confidence that we can make a difference, that our decisions and actions have an impact—on our lives, our energy, our satisfaction.

Self-efficacy is not a talent that you either have or don’t have. It is a skill and an inner attitude that we can develop and train! You will find some ideas on this in the following.

Why is self-efficacy so important?

Many committed and sensitive people have the desire to make a difference – yet often feel powerless in our loud, stressful world.

When we feel helpless, we resign ourselves and freeze up. A profound feeling of helplessness is even considered a characteristic emotional pattern in depression!

On the other hand, if you believe in your own fundamental creative power, you will feel more confident and find it easier to take action.

But how does that work? We only have a limited sphere of influence. And our world currently gives us plenty of reasons to feel overwhelmed by worries and doubts!

Self-efficacy therefore requires a certain amount of “practice” – and an inner attitude that gives us inner security and confidence even in the midst of chaos and external uncertainty:

“I can take care of myself. I can influence my experience. I can overcome challenges. I can shape my life.”

Self-efficacy is therefore not only an important pillar of resilience, but also a prerequisite for a happy and meaningful life in which we consciously decide where our energy flows and where we want to go.

Five keys to greater self-efficacy

How can you strengthen your self-efficacy? Here are four key aspects that you can integrate into your everyday life:

1. Self-confidence: Consciously acknowledge your successes

We are often unaware of how many challenges we have already overcome. Our brain tends to remember failures more easily (“negativity bias”). But you can change that!

Learning tip: Every evening, write down one thing you did well that day—no matter how small. This trains your brain to sharpen its focus on your own strengths.

Tip: If you are looking for more inspiration on how to focus your inner experience on resilience, neuropsychologist Rick Hanson provides wonderful suggestions in his books, such as “Buddha’s Brain.”

2. Self-care: Protect and regenerate your energy

Without energy, there is no self-efficacy! If you constantly feel drained, you lack the strength to take action and shape your life.

That’s why conscious energy management is crucial.

Use the following check-in questions for more self-care:

  • What do I NEED right now – emotionally or physically? (Recognize your needs)
  • What could be good for me RIGHT NOW? (Formulate a solution)
  • What small action can I do for myself RIGHT NOW? (That’s why it’s called “self-care.” But that doesn’t mean we should do everything ourselves. “Taking action” can also mean calling a good friend because you know it will do you good to hear her voice!)

Learning tip: Sometimes it’s enough to take a deep breath or consciously take a break. That may sound trivial, but in those moments you are showing yourself: “I am taking care of myself.” And that strengthens your confidence in yourself and your ability to take good care of yourself.

3. Self-compassion: Accepting obstacles and your own mistakes as part of the journey

Self-efficacy does not mean that everything always works out. On the contrary! We often need to be patient to achieve our heart’s desires. The key is to not give up when things get difficult and to continue believing in ourselves even when we experience setbacks or even failure.

Remember:

  • Mistakes are not signs of weakness or even failure—they are important learning steps.
  • Obstacles and setbacks are not the end – they are part of the journey.
  • You are not alone – we all struggle with insecurities. It’s just that you can’t usually see it from the outside!

Learning tip: Talk to yourself as you would talk to a good friend or a small child who is upset. Not with harsh criticism, but with kindness and empathy. Feel free to place a hand on your heart or give yourself a hug. It may sound strange, but it feels good!

4. Self-esteem: Set your own standards for success and values

Our sense and understanding of “success” often comes purely from outside sources: we achieve something that many others (supposedly) also want. And/or we learn through praise from others that we have done something well. It’s just a shame that this makes us doubly dependent on external factors and other people, over whom we often have only limited influence. Sure, we can strive to “achieve” common criteria for success or praise. But then we are not free inside, and external criticism or lack of success ultimately even shapes our sense of self-worth!

Set your own criteria for success!

  • What does “success” mean to you personally? Where should it lead? How should it feel?
  • Do you already experience this feeling in what you are currently doing?
  • What is a learning-optimistic success goal that you want to set for yourself right now? How will you know when you have achieved it?

Once we have clarified this for ourselves (or reflect on it repeatedly), we no longer chase after every carrot. It protects us from waking up one day and asking ourselves in horror: How on earth did I end up in THIS life that I never wanted?!

It also empowers us to “sail against the wind”—to do things that go against prevailing opinion or habit. And to achieve our heart’s desires in the long term.

Learning impulse: Clarity about our own values is crucial – they are like guiding stars that show us the way so that we don’t get lost in the open sea of possibilities. If we are aware of our values and constantly reflect on whether we are really living them, we can deal better with it when other people are disappointed in us or criticize us. This means that our self-esteem cannot be shaken.

5. Self-leadership: Use your intuition as a compass

Intuition is an aspect that you won’t find in classic definitions of self-efficacy – but in my view, it is fundamentally important: because self-efficacy is also good self-leadership.

Self-leadership means listening to your inner voice and trusting it.

Because it’s not only important that you take action—it’s also important that your actions lead in a direction that is in line with your real desires and goals. And for that, you need to be in touch with your intuition.

  • Your intuition shows you what is right for you.
  • Mindfulness helps you to perceive its signals.
  • Self-efficacy means trusting these impulses and acting accordingly.

That is why I advocate viewing intuition and mindfulness as the “foundation of resilience”!

Learning tip: Listen to your inner voice every day – how do your gut feeling and your heart react to a particular situation? They show you whether something is right for you. If you allow yourself some time and peace to do this, you will also recognize and feel more and more clearly what your true path is.

Butterflies can “smell” a flower and potential mates from miles away. Intuition, on the other hand, is not associated with any particular sense organ and can express itself in various ways: as a “secret sense of smell,” an inner voice, an inner image, a gut feeling, an emotion—or colloquially as a “sixth sense”!

Steps to greater self-efficacy

Remind yourself in everyday life: You choose every day:

  • What and who do you give your attention to?
  • What small steps can you take today to consciously direct your energy?
  • How can you be kinder and more compassionate to yourself?
  • Where should you set clearer boundaries and “show your edge”?
  • Where are you just functioning—and where are you practicing healthy self-leadership?

And: Which parties in your inner parliament do you give a voice to? Of course, it’s important to listen to the skeptics. To take doubts and concerns seriously. And to integrate our inner shadow children.

But we should decide for and with confidence in our creative power. For a good present and a good future. And this choice takes place every single day!

What do you think about self-efficacy? Is it just an abstract ideal or an inner attitude that really carries you through life and moves you forward?

Feel free to write me in the comments what self-efficacy means to you!

Hast du dich schon mal mutig einer Herausforderung gestellt, die du für fast unschaffbar gehalten hast –

Jun 29, 2024

Journaling Exercise “The Magic Pen”

by Cornelia Lichtner Blog

This exercise is about letting your intuition flow freely, without interfering or evaluating, as if your pen were writing by itself… magically!

You can simply follow these steps:

Find a comfortable place to write and ensure a calm and relaxed atmosphere.

Choose a pen that you like to write with and a nice notepad. Even as you’re choosing, your intuition may kick in if a pen or notepad feels particularly “good” and you feel like holding it in your hand.

Choose a topic or ask yourself a question that is currently on your mind and ask your intuition to give you something to write about with the help of your pen.

And then start writing… Just let your feelings, thoughts, and impulses flow onto the paper without worrying about spelling, grammar, or logic, and without censoring yourself. But also without any pressure to perform, instead with a sense of open curiosity about what your pen is writing!

Stay in the moment and in the flow! If you notice that you are “stuck” somewhere, simply write down your current thought (e.g., “I’m stuck right now”) and return to your initial question (e.g., “And when I think about my question now, I notice …”) and continue writing.

At some point, you will notice that the flow of writing naturally subsides. Then consciously end the exercise by thanking your intuition. Afterwards, reflect on what you have written and let it sink in.

Have fun experimenting with the “magic pen”!

Feb 21, 2024

What mindfulness is – and what it isn’t

by Cornelia Lichtner Achtsamkeit,Blog

This image of a young woman meditating, sitting in the lotus position in white clothes by some lake, smiling happily as she gazes at the sunset… IT ANNOYS ME!

Of course, as a meditation teacher, I have reflected on this very mindfully. 😉

Here you can find out what bothers me about it and why such images often do more harm than good.

Frau sitzt am Strand und lächelt versunken

Is that meditation?

Image by pressfoto on Freepik

Mindfulness is about things you cannot see

It is about perception, non-judgment, and being in the moment—or returning to it again and again. Jon Kabat-Zinn, founder of the MBSR (Mindfulness-Based Stress Reduction) program, describes mindfulness as follows:

“Mindfulness is the awareness that arises

when we focus our attention in a particular way:

without intention

in the present moment

and without judgment.”

White clothing, lotus position, and a dreamy smile: all optional!

And as for the lake at sunset, I can only say: beware of the mosquitoes!

Seriously, why do I think this image is so unfortunate? Because it creates completely false expectations in so many people about what meditation and mindfulness actually are. It starts with external ideas about how it should look and continues with the assumption that there is also something right and wrong to do internally.

For example, a very common opinion is that when meditating, thoughts (should) stop. Nope! It CAN happen that they become calmer – and that is of course pleasant. But that’s not what it’s primarily about! However, many people find that their thoughts actually become louder at first, and then say: “I just can’t meditate. I simply can’t switch off. I have thoughts in my head all the time. I can’t do it. It’s not for me.“ And that’s such a shame!

Many stressed people give up because of misconceptions

In doing so, they forego training their attention and experiencing what it does to consciously bring their senses back inside again and again. (Important: ”Again and again” – repetition makes it practice!) And to learn to be present even with things that are unpleasant. To learn to “hold” this (not ‘endure’ it!). If you give up too quickly or identify with “not being able to,” you also miss the chance to experience how your nervous system often calms down on its own over time. (Insider tip: Trying to force relaxation doesn’t work. Unintentional presence, on the other hand, almost always has a relaxing and calming effect).

The ability to concentrate, to feel yourself, and to be patient with your own inner reactions: these are gifts of mindfulness that we urgently need today in a chaotic, loud, impatient, and often unappreciative world! They are a gateway to our own inner selves, where the key to a happy, fulfilled, meaningful, and self-determined life lies. It is valuable to learn that we have this key within ourselves and can specifically access our resources!

Of course, meditation cannot solve everything

Mindfully perceiving the disorder that currently reigns in a room does not make the room tidy, no matter how mindful we are. That is why it is also important to (re)develop a healthy relationship with active doing. To find out what is really important, relevant, and right for us right now.

In many moments of our lives, we succeed in doing this effortlessly, because we are in harmony with ourselves. But in other areas or situations in our lives, it can be very difficult because we stand in our own way or the circumstances are challenging.

Then it is good to have practiced mindfulness from time to time. Because it is about bringing this ability to be mindful into real life, not just staying on the meditation mat (or other ideal, quiet place). Otherwise, it would be sterile, but it’s about liveliness! And about how this liveliness wants to express itself individually in each of us.

We need symbolic images, but…

… in my opinion, it is high time to finally free the young woman in the white dress from the mosquitoes and muscle cramps in her legs and see the image for what it is: a cultural stereotype of meditation that has about as much to do with the deep essence of mindfulness as a Hollywood schmaltzy romance has to do with real love. Symbolic images are often useful and sometimes even helpful when they remind us of a deeper essence within ourselves. But sometimes images can also be harmful because they refer to a superficial or rigid idea – and then it is important to question them. In Buddhism, this goes one step further: “If you meet the Buddha – kill him!” Or, to put it in more pacifist terms:

“Don’t follow in the footsteps of the masters, but seek what they sought.”

Question your image of mindfulness

Where, how, and when would you like to be more mindful, even if it doesn’t fit the typical images of mindfulness?

It is possible to drive mindfully, write an unpleasant email, comfort a crying baby, or stand up to a defiant teenager, observe the rising anger in an argument, take a shower, plan your next vacation, go shopping, or cook.

Just give it a try! The three magic ingredients are: awareness, non-judgment, and presence. Add a pinch of kindness toward yourself when it doesn’t “work.” There is no right or wrong. Mindfulness is a way to get to know yourself better. And to cultivate a good relationship with yourself. Because: please don’t compare yourself to others! (Fortunately) you can’t see the carousel of thoughts in other people’s heads.

Practical tip: Approach it without expectations and images influenced by outside sources!

Just sit on your couch for 5 minutes before going to bed. Make yourself comfortable – you just need to be able to breathe freely. Then observe how your breath feels.

How it comes and goes. How your thoughts and feelings also come and go. And perhaps after a while you will notice that there is a calm layer deep within you. That is where inner silence lies. That is the source of your inner wisdom. That is where playful curiosity and wonder at the miracle of your breath, your body, and your life reside.

It may be (and probably is!) that above this—in various other layers—there is also restlessness and a jumble of thoughts, intense feelings, or unpleasant physical sensations. That is also part of life. And, whenever it shows up, it is part of the moment.

But there is a part of you that can hold all of this (sometimes maybe only for milliseconds, but that already makes a big difference!). It observes mindfully and kindly. And lets you know when something is not right. Sometimes it also sends you impulses on how you can make your life happier, more authentic, more fulfilling, and more meaningful. What is good for you and what is not.

Are you ready to listen to your inner voice and truly be alive?

If you answer yes to these questions, you can meditate!

Feb 21, 2024

What mindfulness is – and what it isn’t

by Cornelia Lichtner Achtsamkeit,Blog

This image of a young woman meditating, sitting in the lotus position in white clothes by some lake, smiling happily as she gazes at the sunset… IT ANNOYS ME!

Of course, as a meditation teacher, I have reflected on this very mindfully. 😉

Here you can find out what bothers me about it and why such images often do more harm than good.

Frau sitzt am Strand und lächelt versunken

Is that meditation?

Image by pressfoto on Freepik

Mindfulness is about things you cannot see

It is about perception, non-judgment, and being in the moment—or returning to it again and again. Jon Kabat-Zinn, founder of the MBSR (Mindfulness-Based Stress Reduction) program, describes mindfulness as follows:

“Mindfulness is the awareness that arises

when we focus our attention in a particular way:

without intention

in the present moment

and without judgment.”

White clothing, lotus position, and a dreamy smile: all optional!

And as for the lake at sunset, I can only say: beware of the mosquitoes!

Seriously, why do I think this image is so unfortunate? Because it creates completely false expectations in so many people about what meditation and mindfulness actually are. It starts with external ideas about how it should look and continues with the assumption that there is also something right and wrong to do internally.

For example, a very common opinion is that when meditating, thoughts (should) stop. Nope! It CAN happen that they become calmer – and that is of course pleasant. But that’s not what it’s primarily about! However, many people find that their thoughts actually become louder at first, and then say: “I just can’t meditate. I simply can’t switch off. I have thoughts in my head all the time. I can’t do it. It’s not for me.“ And that’s such a shame!

Many stressed people give up because of misconceptions

In doing so, they forego training their attention and experiencing what it does to consciously bring their senses back inside again and again. (Important: ”Again and again” – repetition makes it practice!) And to learn to be present even with things that are unpleasant. To learn to “hold” this (not ‘endure’ it!). If you give up too quickly or identify with “not being able to,” you also miss the chance to experience how your nervous system often calms down on its own over time. (Insider tip: Trying to force relaxation doesn’t work. Unintentional presence, on the other hand, almost always has a relaxing and calming effect).

The ability to concentrate, to feel yourself, and to be patient with your own inner reactions: these are gifts of mindfulness that we urgently need today in a chaotic, loud, impatient, and often unappreciative world! They are a gateway to our own inner selves, where the key to a happy, fulfilled, meaningful, and self-determined life lies. It is valuable to learn that we have this key within ourselves and can specifically access our resources!

Of course, meditation cannot solve everything

Mindfully perceiving the disorder that currently reigns in a room does not make the room tidy, no matter how mindful we are. That is why it is also important to (re)develop a healthy relationship with active doing. To find out what is really important, relevant, and right for us right now.

In many moments of our lives, we succeed in doing this effortlessly, because we are in harmony with ourselves. But in other areas or situations in our lives, it can be very difficult because we stand in our own way or the circumstances are challenging.

Then it is good to have practiced mindfulness from time to time. Because it is about bringing this ability to be mindful into real life, not just staying on the meditation mat (or other ideal, quiet place). Otherwise, it would be sterile, but it’s about liveliness! And about how this liveliness wants to express itself individually in each of us.

We need symbolic images, but…

… in my opinion, it is high time to finally free the young woman in the white dress from the mosquitoes and muscle cramps in her legs and see the image for what it is: a cultural stereotype of meditation that has about as much to do with the deep essence of mindfulness as a Hollywood schmaltzy romance has to do with real love. Symbolic images are often useful and sometimes even helpful when they remind us of a deeper essence within ourselves. But sometimes images can also be harmful because they refer to a superficial or rigid idea – and then it is important to question them. In Buddhism, this goes one step further: “If you meet the Buddha – kill him!” Or, to put it in more pacifist terms:

“Don’t follow in the footsteps of the masters, but seek what they sought.”

Question your image of mindfulness

Where, how, and when would you like to be more mindful, even if it doesn’t fit the typical images of mindfulness?

It is possible to drive mindfully, write an unpleasant email, comfort a crying baby, or stand up to a defiant teenager, observe the rising anger in an argument, take a shower, plan your next vacation, go shopping, or cook.

Just give it a try! The three magic ingredients are: awareness, non-judgment, and presence. Add a pinch of kindness toward yourself when it doesn’t “work.” There is no right or wrong. Mindfulness is a way to get to know yourself better. And to cultivate a good relationship with yourself. Because: please don’t compare yourself to others! (Fortunately) you can’t see the carousel of thoughts in other people’s heads.

Practical tip: Approach it without expectations and images influenced by outside sources!

Just sit on your couch for 5 minutes before going to bed. Make yourself comfortable – you just need to be able to breathe freely. Then observe how your breath feels.

How it comes and goes. How your thoughts and feelings also come and go. And perhaps after a while you will notice that there is a calm layer deep within you. That is where inner silence lies. That is the source of your inner wisdom. That is where playful curiosity and wonder at the miracle of your breath, your body, and your life reside.

It may be (and probably is!) that above this—in various other layers—there is also restlessness and a jumble of thoughts, intense feelings, or unpleasant physical sensations. That is also part of life. And, whenever it shows up, it is part of the moment.

But there is a part of you that can hold all of this (sometimes maybe only for milliseconds, but that already makes a big difference!). It observes mindfully and kindly. And lets you know when something is not right. Sometimes it also sends you impulses on how you can make your life happier, more authentic, more fulfilling, and more meaningful. What is good for you and what is not.

Are you ready to listen to your inner voice and truly be alive?

If you answer yes to these questions, you can meditate!