My. Health. Coach.

Lucie,
Teaching Assistant, 44 years old

Situation: Lucie had been suffering from back pain and migraines for a long time. After demanding shifts, she was exhausted and often felt tense. She tried massages and exercises, but the relief was always temporary. The biggest problem was not in her body - we gradually discovered that the cause lay in her attitude and the stress she was subconsciously carrying.
Goal: To relieve pain, gain more energy and feel lighter-physically and mentally

First Steps: Working with the Mind Instead of Quick Fixes

Lucie first needed to understand that pain is not just a physical problem, Lucie realized a few key points:

• How much she pushes herself and takes responsibility for others
• Stress and fatigue accumulate until her body starts to "scream" in pain
• She is afraid to stop because she feels like everything would collapse without her
• She doesn’t pay attention to her biological needs and doesn’t maintain proper hydration of her body
• She doesn’t have the habit of preparing herself for the work and daily physical stress by stretching or doing light strength training
• Instead of an instant "solution", we started to release her tension-first in her head with coaching and then gradually in her body.

Simple recommendations from emotional psychology and physiotherapy:

• The practice of taking a mindful pause - several times a day Lucie consciously found 2-3 minutes to stop and rest with the question: How do I feel? Without evaluation and observation, she added deep abdominal breathing, light isometric exercises and self-massage on the back of the neck and in the area of the jaw-temporomandibular joint and head nodules
• Conscious standing and sitting posture while working with elements of ergonomics, body weight distribution and conscious shoulder relaxation
• Changing the internal dialogue with a simple emotional freedom technique EFT on the topic "I have to manage it" with a change to "I do my best as I can and that is enough"

Lucie came up with reminders setting by herself

• Alarm on her phone: every day she set a time when her phone reminded her: How am I feeling? What do I need now?
• Notes on her desk: I breathe into my back. I relax my shoulders.
• Notebook at night before bed: records when she felt pain and when she felt good
• She set activities that she can share or pass on to others, asked for help more often

Transformation: When the mind changes, the body responds

The time between sessions, Lucie began to notice the first changes:

• Migraines subsided - thanks to jaw relaxation and regular deep breathing
• Back pain subsided - after conscious stretching, improving the ergonomics of the working position, she stopped hunching under the weight of duties
• More energy - she learned to say NO and not push herself into everything step by step

There was a natural process where the body began to relax as the mind-set changed.

Result

Less pain, more ease. Lucie says today that the pain is no longer a daily problem. It has not disappeared completely, but she now knows how to work with it. She has come up with the best solution for herself. She has gained not only relief, but also greater ease in life.