[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"$fRdy4Ph-Pr3_YSRANo4UELfNtlCWM9i03GPoJzUPa93A":3,"$fddDEndoBIRHCO67JWEZpBbQfeKpRVhjp-hccfptrEgc":37,"$f4pG5UA8uFt7SeADySVa-kYlO2fzpzZ0DVTmhGlW1kpo":131},{"data":4,"meta":33},[5,9,13,17,21,25,29],{"id":6,"name":7,"slug":8},1,"Career & Finance","career-and-finance",{"id":10,"name":11,"slug":12},11,"After Hours","after-hours",{"id":14,"name":15,"slug":16},3,"Wellness","wellness",{"id":18,"name":19,"slug":20},12,"Style","style",{"id":22,"name":23,"slug":24},4,"Voices","voices",{"id":26,"name":27,"slug":28},2,"Mindset","mindset",{"id":30,"name":31,"slug":32},10,"Nourish","food",{"pagination":34},{"page":6,"pageSize":35,"pageCount":6,"total":36},25,7,{"data":38,"meta":129},[39],{"id":40,"title":41,"createdAt":42,"updatedAt":43,"publishedAt":44,"content":45,"slug":46,"coffees":14,"seo_title":41,"keywords":47,"seo_desc":48,"featuredImage":49,"category":93,"author":97,"img":128},42,"Angelina Jolie: From Hollywood Rebel to Global Humanitarian","2021-01-08T19:25:46.857Z","2025-12-13T22:15:33.816Z","2021-01-08T19:25:49.070Z","\u003Cp>There's a version of Angelina Jolie's story that reads like tabloid headlines: the wild child, the vials of blood, the marriages, \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Flights-camera-chaos-4-hollywood-scandals\">the scandals\u003C\u002Fa>. That version exists, and it's not entirely wrong. But it's profoundly incomplete.\u003C\u002Fp>\n\u003Cp>The fuller story is of a woman who transformed herself—publicly, messily, and genuinely—from a self-destructive teenager into one of the most influential humanitarians in the world. A woman who used her fame not just to open doors for herself, but to shine light into refugee camps most people would rather forget exist. A woman who, when faced with an 87% chance of developing breast cancer, made the radical decision to share her preventive surgery with the world, potentially saving countless lives in the process.\u003C\u002Fp>\n\u003Cp>Angelina Jolie is complicated. She's made mistakes, some of them very public. But what makes her genuinely inspirational isn't perfection—it's the way she's consistently chosen to use her privilege and platform for something larger than herself.\u003C\u002Fp>\n\u003Ch2>A Difficult Beginning\u003C\u002Fh2>\n\u003Cp>Angelina Jolie Voight was born on June 4, 1975, in Los Angeles. Her parents were both actors—her father Jon Voight, an \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwomen-oscar-winners\">Oscar winner\u003C\u002Fa>, and her mother Marcheline Bertrand, a lesser-known actress who largely gave up her career to raise her children. When Angelina was just a year old, her father left the family for another woman. The abandonment would shape her for decades.\u003C\u002Fp>\n\u003Cp>Growing up in the shadow of her father's fame while feeling his absence created a complicated relationship with \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Ffavorite-old-hollywood-movies\">Hollywood\u003C\u002Fa> from the start. Her mother, whom Angelina has described as the most important person in her life, raised her and her brother James in more modest circumstances than their father's celebrity might suggest.\u003C\u002Fp>\n\u003Cp>By her own account, Jolie's teenage years were difficult. She was bullied at school for her appearance—her full lips and thin frame made her a target. She began wearing black, experimenting with self-harm, and struggling with depression. At 14, she moved in with a boyfriend. By her late teens, she was using drugs. "I went through heavier, darker times and I survived them," she later said. "I didn't die young. So I'm very lucky."\u003C\u002Fp>\n\u003Cp>This period of her life is often sensationalized, but it's important context for understanding who she became. Jolie didn't grow up protected from pain. She grew up swimming in it—and eventually learned to channel it into something else entirely.\u003C\u002Fp>\n\u003Ch2>Finding Herself Through Acting\u003C\u002Fh2>\n\u003Cp>Acting, perhaps unsurprisingly given her lineage, became Jolie's way out. She trained at the Lee Strasberg Theatre Institute and began landing roles in the mid-1990s. Her breakthrough came with the 1998 HBO film "Gia," in which she played Gia Carangi, a supermodel who died of AIDS-related complications. The role earned her a Golden Globe and showcased her willingness to take on dark, complex characters.\u003C\u002Fp>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fmedia.workingal.com\u002Fjolie_photo_95f5af0a18.jpg\" alt=\"jolie-photo.jpg\">\u003C\u002Fp>\n\u003Cp>But it was "Girl, Interrupted" in 1999 that changed everything. Playing Lisa Rowe, a charismatic sociopath in a psychiatric hospital, Jolie delivered a performance so magnetic that she won the Academy Award for Best Supporting Actress. She was 24 years old. In her acceptance speech, she declared her love for her brother (they had arrived holding hands), fueling tabloid speculation that would follow her for years.\u003C\u002Fp>\n\u003Cp>The early 2000s saw her become an action star with "Lara Croft: Tomb Raider," a role that made her one of the highest-paid actresses in Hollywood. But something happened during the filming of that movie that would prove far more significant than the box office returns: the production took her to Cambodia, and what she saw there changed the trajectory of her life.\u003C\u002Fp>\n\u003Ch2>The Work That Defines Her\u003C\u002Fh2>\n\u003Cp>In Cambodia, Jolie witnessed poverty and the aftermath of conflict on a scale she had never imagined. She returned home different. "I just felt so empty," she later explained. "I didn't know what I was doing with my life." She began educating herself about humanitarian crises and reached out to the United Nations High Commissioner for Refugees (UNHCR).\u003C\u002Fp>\n\u003Cp>In 2001, at age 26, Jolie was appointed a UNHCR Goodwill Ambassador. Some celebrities accept such titles and make a few appearances. Jolie did something different: she showed up. Over the next two decades, she would complete more than 60 field missions to refugee camps and conflict zones in over 30 countries. She visited Darfur during the active genocide. She met with refugees in Syria, Iraq, Afghanistan, Pakistan, and dozens of other countries. She went to places cameras don't usually go—and crucially, she went when cameras weren't watching.\u003C\u002Fp>\n\u003Cp>In 2012, she was elevated to the position of Special Envoy, a role that gave her direct access to senior UNHCR \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhy-women-are-underrepresented-in-leadership-positions\">leadership\u003C\u002Fa> and expanded her responsibilities to include representing the agency at the diplomatic level. She has addressed the United Nations Security Council, testified before the U.S. Congress, and met with world leaders to advocate for refugee rights.\u003C\u002Fp>\n\u003Cp>The cynical interpretation—that it's all publicity—doesn't hold up to scrutiny. Jolie has donated millions of her own money to humanitarian causes. She has personally funded schools, clean water initiatives, and conservation projects. One-third of her income from each film has reportedly gone to charity. Most importantly, she has consistently used her platform to draw attention to crises the world would prefer to ignore.\u003C\u002Fp>\n\u003Cp>"You can either spend your time thinking about how empty everything is," she has said, "or you can try to do something." She chose to do something.\u003C\u002Fp>\n\u003Ch2>Fighting Sexual Violence in Conflict\u003C\u002Fh2>\n\u003Cp>In 2012, Jolie partnered with former British Foreign Secretary William Hague to launch the Preventing Sexual Violence in Conflict Initiative (PSVI). The campaign aimed to end the use of rape as a weapon of war—a practice that has devastated communities in conflicts from Bosnia to the Democratic Republic of Congo to Syria.\u003C\u002Fp>\n\u003Cp>In 2014, they co-hosted the Global Summit to End Sexual Violence in Conflict in London, the largest gathering ever held on the issue. Representatives from 123 countries attended. The summit resulted in a landmark international protocol for documenting and investigating sexual violence in conflict zones.\u003C\u002Fp>\n\u003Cp>This wasn't celebrity photo-op activism. It was substantive policy work that changed how the international community approaches wartime sexual violence. The protocol developed from this initiative has since been used to train investigators and document crimes in multiple countries.\u003C\u002Fp>\n\u003Ch2>The Decision That Sparked a Movement\u003C\u002Fh2>\n\u003Cp>In May 2013, Jolie published an op-ed in The New York Times titled "My Medical Choice" that would have an impact far beyond Hollywood. She revealed that she carried a mutation in the BRCA1 gene, which dramatically increased her risk of developing breast and ovarian cancer—the same cancers that had killed her mother, grandmother, and aunt.\u003C\u002Fp>\n\u003Cp>Her doctors estimated her risk of breast cancer at 87%. Rather than wait, she chose to undergo a preventive double mastectomy, reducing her risk to under 5%. Two years later, she had her ovaries and fallopian tubes removed after early signs of possible cancer were detected.\u003C\u002Fp>\n\u003Cp>The decision to share this publicly was extraordinary. In an industry that profits from female bodies and where actresses face enormous pressure around appearance, Jolie openly discussed removing her breasts and reproductive organs. She did it, she said, because knowledge is power—and because she hoped other women facing similar decisions would know they weren't alone.\u003C\u002Fp>\n\u003Cp>The impact was immediate and measurable. Researchers documented what they called "The Angelina Effect"—a dramatic spike in genetic testing for BRCA mutations following her announcement. Studies showed that referrals for genetic counseling doubled. Awareness of hereditary breast cancer increased significantly. Medical experts credited her with potentially saving lives by encouraging early detection and preventive care.\u003C\u002Fp>\n\u003Cp>"I do not feel any less of a woman," she wrote. "I feel empowered that I made a strong choice that in no way diminishes my femininity." For countless women facing similar decisions, those words mattered.\u003C\u002Fp>\n\u003Ch2>Behind the Camera\u003C\u002Fh2>\n\u003Cp>As Jolie has grown older, she has increasingly moved behind the camera. Her directorial debut, "In the Land of Blood and Honey" (2011), was a war drama about the Bosnian War that she wrote and directed. It wasn't a safe choice—it was a difficult, subtitled film about ethnic cleansing and wartime rape, shot in Serbo-Croatian with local actors.\u003C\u002Fp>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fangelina_jolie_attends_the_couture_press_conference_during_news_photo_1760103811_91a453ba3c.pjpeg\" alt=\"angelina jolie inspirational\">\n\u003Cem>\u003Ca href=\"https:\u002F\u002Fshare.google\u002FvMwxv50Ao5yDguaDK\">Photo\u003C\u002Fa>\u003C\u002Fem>\u003C\u002Fp>\n\u003Cp>She followed it with "Unbroken" (2014), the true story of Olympic athlete Louis Zamperini, who survived a plane crash, 47 days adrift at sea, and years in Japanese prisoner-of-war camps. The film was both a commercial success and a demonstration that she could helm a major studio production.\u003C\u002Fp>\n\u003Cp>"First They Killed My Father" (2017), based on the memoir of Cambodian human rights activist Loung Ung, was perhaps her most personal directorial project. Set during the Khmer Rouge regime, it was filmed in Cambodia—the country that first opened her eyes to humanitarian work and where she adopted her first son. The film was Cambodia's official submission for the Academy Awards.\u003C\u002Fp>\n\u003Cp>Her directorial choices consistently reflect her humanitarian interests: stories about war, survival, human rights, and resilience. She's not interested in making safe entertainment; she's interested in telling stories that matter.\u003C\u002Fp>\n\u003Ch2>Building a Family\u003C\u002Fh2>\n\u003Cp>Jolie is mother to six children—three adopted internationally and three biological. Her approach to adoption was deeply connected to her humanitarian work. She adopted Maddox from Cambodia in 2002, Zahara from Ethiopia in 2005, and Pax from Vietnam in 2007. Her biological children—Shiloh and twins Knox and Vivienne—were born in 2006 and 2008 respectively, during her relationship with Brad Pitt.\u003C\u002Fp>\n\u003Cp>She has spoken openly about wanting her children to understand both privilege and responsibility—to see the world beyond Hollywood and to engage with global issues. Her children have accompanied her on humanitarian missions and grown up with an awareness of global inequality that few celebrity kids experience.\u003C\u002Fp>\n\u003Cp>Her divorce from Pitt, filed in 2016, was painful and public. The custody battle dragged on for years. Through it, Jolie largely refused to engage publicly, focusing instead on her children and her work. It's a reminder that her life hasn't been charmed—she's faced real struggles, publicly and privately, and has had to navigate them while the world watched.\u003C\u002Fp>\n\u003Ch2>What We Can Learn From Her\u003C\u002Fh2>\n\u003Cp>Angelina Jolie's story isn't inspirational because she's perfect. It's inspirational because she isn't—and she's done remarkable things anyway.\u003C\u002Fp>\n\u003Cp>She shows us that your past doesn't have to determine your future. The troubled teenager who experimented with drugs and self-harm became a woman who has addressed the UN Security Council and changed international policy on sexual violence. Transformation is possible, even from difficult beginnings.\u003C\u002Fp>\n\u003Cp>She demonstrates what it looks like to use privilege purposefully. Many people with her level of fame and resources do nothing meaningful with them. Jolie has consistently chosen to leverage her platform for causes larger than herself—not occasionally, but as a central focus of her life.\u003C\u002Fp>\n\u003Cp>She modeled vulnerability as strength. Sharing her preventive surgeries publicly—in an industry that punishes \u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F6-habits-aging\">women for aging\u003C\u002Fa>, let alone for removing body parts associated with femininity—was an act of courage that helped millions of women feel less alone in their own medical decisions.\u003C\u002Fp>\n\u003Cp>And she proves that evolution is possible at any stage of life. The Angelina Jolie of 1999, accepting her Oscar with blood in a vial around her neck, seems like a different person from the Angelina Jolie testifying before Congress about refugee policy. Both are her. People can grow.\u003C\u002Fp>\n\u003Ch2>In Her Own Words\u003C\u002Fh2>\n\u003Cp>\u003Cem>"Without pain, there would be no suffering. Without suffering, we would never learn from our mistakes. To make it right, pain and suffering is the key to all windows; without it, there is no way of life."\u003C\u002Fem>\u003C\u002Fp>\n\u003Cp>\u003Cem>"If you don't get out of the box you've been raised in, you won't understand how much bigger the world is."\u003C\u002Fem>\u003C\u002Fp>\n\u003Cp>\u003Cem>"I've been reckless, but I'm not a rebel without a cause."\u003C\u002Fem>\u003C\u002Fp>\n\u003Cp>\u003Cem>"We have a choice about how we take what happens to us in our life and whether or not we allow it to turn us."\u003C\u002Fem>\u003C\u002Fp>\n\u003Cp>\u003Cem>"Life comes with many challenges. The ones that should not scare us are the ones we can take on and take control of."\u003C\u002Fem>\u003C\u002Fp>\n\u003Ch2>Essential Viewing\u003C\u002Fh2>\n\u003Cp>\u003Cstrong>Girl, Interrupted (1999):\u003C\u002Fstrong> The Oscar-winning performance that showcased her extraordinary talent. Her portrayal of Lisa Rowe remains one of the most memorable supporting performances of its era.\u003C\u002Fp>\n\u003Cp>\u003Cimg src=\"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FGetty_Images_51284464_ea4e5f3de1.jpg\" alt=\"angelina jolie and her son madox\">\n\u003Cem>\u003Ca href=\"https:\u002F\u002Fshare.google\u002FzfOBoEpb8LyTyaKCu\">Photo\u003C\u002Fa>\u003C\u002Fem>\u003C\u002Fp>\n\u003Cp>\u003Cstrong>A Mighty Heart (2007):\u003C\u002Fstrong> Jolie plays Mariane Pearl, the wife of journalist Daniel Pearl who was kidnapped and murdered in Pakistan. A powerful, restrained performance that demonstrated her range beyond action roles.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>Changeling (2008):\u003C\u002Fstrong> Directed by Clint Eastwood, this true story earned her an Oscar nomination for Best Actress. She plays a mother whose son goes missing and who is then told the child returned to her isn't actually hers.\u003C\u002Fp>\n\u003Cp>\u003Cstrong>First They Killed My Father (2017):\u003C\u002Fstrong> Her directorial work at its most personal. Essential for understanding the connection between her art and her humanitarian concerns.\u003C\u002Fp>\n\u003Ch2>Frequently Asked Questions\u003C\u002Fh2>\n\u003Ch3>What humanitarian work has Angelina Jolie done?\u003C\u002Fh3>\n\u003Cp>Jolie served as UNHCR Goodwill Ambassador from 2001 to 2012, then was elevated to Special Envoy. She has completed over 60 field missions to more than 30 countries, donated millions to refugee causes, and co-founded the Preventing Sexual Violence in Conflict Initiative with former UK Foreign Secretary William Hague.\u003C\u002Fp>\n\u003Ch3>Why did Angelina Jolie have a preventive mastectomy?\u003C\u002Fh3>\n\u003Cp>Jolie carries a mutation in the BRCA1 gene that gave her an estimated 87% risk of developing breast cancer. She chose a preventive double mastectomy in 2013 to reduce her risk to under 5%. She later had her ovaries and fallopian tubes removed as well. Her mother, grandmother, and aunt all died from cancer.\u003C\u002Fp>\n\u003Ch3>How many children does Angelina Jolie have?\u003C\u002Fh3>\n\u003Cp>Jolie has six children: three adopted (Maddox from Cambodia, Zahara from Ethiopia, and Pax from Vietnam) and three biological (Shiloh and twins Knox and Vivienne) with Brad Pitt.\u003C\u002Fp>\n\u003Ch3>What films has Angelina Jolie directed?\u003C\u002Fh3>\n\u003Cp>Jolie has directed several films including "In the Land of Blood and Honey" (2011), "Unbroken" (2014), "By the Sea" (2015), and "First They Killed My Father" (2017). Her directorial work often focuses on themes of war, survival, and human rights.\u003C\u002Fp>\n\u003Ch3>What awards has Angelina Jolie won?\u003C\u002Fh3>\n\u003Cp>Jolie won the Academy Award for Best Supporting Actress for "Girl, Interrupted" (1999) and received a Best Actress nomination for "Changeling" (2008). She has won three Golden Globe Awards and received the Jean Hersholt Humanitarian Award from the Academy in 2013.\u003C\u002Fp>\n\u003Ch3>What is the 'Angelina Effect'?\u003C\u002Fh3>\n\u003Cp>The 'Angelina Effect' refers to the documented increase in genetic testing for BRCA mutations following Jolie's 2013 op-ed about her preventive mastectomy. Studies showed that referrals for genetic counseling doubled after her announcement, potentially saving lives through earlier detection and prevention.\u003C\u002Fp>\n\u003Ch2>Related Reading\u003C\u002Fh2>\n\u003Ch3>\u003Cem>More stories of remarkable women:\u003C\u002Fem>\u003C\u002Fh3>\n\u003Cp>\u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Finspirational-margaret-thatcher\">Margaret Thatcher: From Grocer's Daughter to the Iron Lady\u003C\u002Fa>\u003C\u002Fp>\n\u003Cp>\u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Finspirational-frida-kahlo\">The Fascinating Life of Frida Kahlo\u003C\u002Fa>  \u003C\u002Fp>\n\u003Cp>\u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Finspirational-women-maryl-streep\">Inspirational Women: Meryl Streep\u003C\u002Fa>\u003C\u002Fp>\n\u003Cp>\u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fglobal-reproductive-rights\">The Global Fight for Reproductive Rights\u003C\u002Fa>\u003C\u002Fp>\n\u003Cp>\u003Ca href=\"https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Finspirational-taylor-swift\">Why Is Taylor Swift Inspirational? Career Lessons from Her Success\u003C\u002Fa>\u003C\u002Fp>\n","inspirational-women-angelina-jolie","Angelina Jolie, inspirational women, Angelina Jolie humanitarian, UNHCR ambassador, Angelina Jolie BRCA, women in film, celebrity activism, Angelina Jolie biography","From troubled teen to Oscar winner to UN Special Envoy—Angelina Jolie's journey proves that reinvention is possible. Discover what makes her truly inspirational.",{"id":50,"name":51,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":55,"hash":87,"ext":57,"mime":60,"size":88,"url":89,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":91,"updatedAt":92},83,"angelina-jolie.jpg","",1600,900,{"large":56,"small":66,"medium":73,"thumbnail":80},{"ext":57,"url":58,"hash":59,"mime":60,"name":61,"path":62,"size":63,"width":64,"height":65},".jpg","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_angelina_jolie_40390ae314.jpg","large_angelina_jolie_40390ae314","image\u002Fjpeg","large_angelina-jolie.jpg",null,64.77,1000,563,{"ext":57,"url":67,"hash":68,"mime":60,"name":69,"path":62,"size":70,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_angelina_jolie_40390ae314.jpg","small_angelina_jolie_40390ae314","small_angelina-jolie.jpg",17.78,500,281,{"ext":57,"url":74,"hash":75,"mime":60,"name":76,"path":62,"size":77,"width":78,"height":79},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_angelina_jolie_40390ae314.jpg","medium_angelina_jolie_40390ae314","medium_angelina-jolie.jpg",36.24,750,422,{"ext":57,"url":81,"hash":82,"mime":60,"name":83,"path":62,"size":84,"width":85,"height":86},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_angelina_jolie_40390ae314.jpg","thumbnail_angelina_jolie_40390ae314","thumbnail_angelina-jolie.jpg",5.85,245,138,"angelina_jolie_40390ae314",133.52,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fangelina_jolie_40390ae314.jpg","aws-s3","2021-01-08T19:15:06.785Z","2021-01-08T19:15:06.805Z",{"id":22,"name":23,"slug":24,"createdAt":94,"updatedAt":95,"publishedAt":96},"2020-12-24T19:16:11.810Z","2025-10-01T19:49:12.086Z","2024-06-26T07:27:59.419Z",{"id":6,"name":98,"slug":99,"instagram":100,"facebook":101,"bio":102,"createdAt":103,"updatedAt":104,"publishedAt":105,"linkedIn":106,"avatar":107,"avatarImg":127},"Dimitra","dimitra","https:\u002F\u002Fwww.instagram.com\u002Fdimdimi\u002F","https:\u002F\u002Fwww.facebook.com\u002Fdimitra.lioliou.9","She worked in corporate, then embraced the freelancer dream and built two businesses. In the meantime, she learned five foreign languages, picked up a Master's in Digital Marketing, and somehow ended up deep in the world of AI Risk Strategy — because understanding people was always the strategy anyway.\nNow she spends her time between Greece and the US, meeting with clients, writing about whatever life brings, and helping businesses figure out what AI gets wrong before it costs them.\nJust a suggestion: don't ask her about languages. She will never stop talking.","2020-12-24T18:56:38.909Z","2026-02-19T19:46:02.745Z","2020-12-24T18:56:43.888Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Fdimitra-lioliou\u002F",{"id":108,"name":109,"alternativeText":110,"caption":111,"width":112,"height":112,"formats":113,"hash":123,"ext":115,"mime":118,"size":124,"url":125,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":126,"updatedAt":126},1244,"Dimitra Lioliou.png","dimitra lioliou profile pic","dimitra lioliou the working gal",250,{"thumbnail":114},{"ext":115,"url":116,"hash":117,"mime":118,"name":119,"path":62,"size":120,"width":121,"height":121,"sizeInBytes":122},".png","https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_Dimitra_Lioliou_4c495e8044.png","thumbnail_Dimitra_Lioliou_4c495e8044","image\u002Fpng","thumbnail_Dimitra Lioliou.png",47.83,156,47833,"Dimitra_Lioliou_4c495e8044",34.56,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002FDimitra_Lioliou_4c495e8044.png","2025-04-09T22:06:21.464Z","https:\u002F\u002Fmedia.workingal.com\u002FDimitra_Lioliou_4c495e8044.png","https:\u002F\u002Fmedia.workingal.com\u002Fangelina_jolie_40390ae314.jpg",{"pagination":130},{"page":6,"pageSize":35,"pageCount":6,"total":6},{"data":132,"meta":383},[133,180,247,292,337],{"id":134,"title":135,"createdAt":136,"updatedAt":137,"publishedAt":138,"content":139,"slug":140,"coffees":26,"seo_title":135,"keywords":141,"seo_desc":142,"featuredImage":143,"category":172,"author":175,"img":179},41,"The Best Investment You Can Make for Your Career (Hint: It's Not a Designer Handbag)","2021-01-06T13:47:44.649Z","2025-10-24T22:12:08.519Z","2021-01-06T13:47:47.310Z","You're scrolling through LinkedIn at midnight (again), watching former classmates get promoted while you're stuck in the same role. You've been working hard, showing up consistently, doing good work. So why does it feel like everyone else is moving forward while you're standing still?\n\nHere's what nobody tells you: hard work isn't enough. Showing up isn't enough. If you want to advance in your career, earn more, and feel genuinely fulfilled by your work, you need to make one critical investment that most people overlook.\n\nNo, it's not an expensive executive coaching program or another networking happy hour. It's not even a graduate degree (though that might be part of it). The best investment you can make for your career is investing in yourself—strategically, intentionally, and continuously.\n\nAs Warren Buffett famously said, \"The most important investment you can make is in yourself.\" But what does that actually mean in practical terms? And how do you invest in yourself when you're already stretched thin with work, life, and everything in between?\nLet's break it down.\n\n## Why Investing in Yourself Is the Ultimate Career Move\nAccording to research from the World Economic Forum, 50% of all employees will need reskilling by 2025 as technology and workplace demands evolve. But here's the kicker: only 34% of workers have engaged in any professional development in the past year.\n\nThat gap? That's your opportunity.\n\nWhen you invest in yourself—in [new skills](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fsoft-skills), knowledge, and capabilities—you're not just keeping up with industry changes. You're positioning yourself as someone who's adaptable, growth-oriented, and valuable. These are the qualities that lead to promotions, salary increases, and career opportunities that align with your goals.\n\nBut investing in yourself isn't just about climbing the corporate ladder or earning more money (though those are nice side effects). It's about building confidence, expanding what you're capable of, and creating options for yourself. When you develop new skills, you're no longer limited to one career path or dependent on one employer. You're building career security through capability, not just company loyalty.\n## What \"Investing in Yourself\" Actually Means\nLet's clear up a common misconception: investing in yourself isn't about expensive spa days, designer work wardrobes, or #selfcare bubble baths. \n\nThose things are nice, and yes, taking care of your wellbeing matters. But when we talk about career investment, we're talking about building skills, knowledge, and capabilities that compound over time.\n\nThink of it this way: buying a $200 blazer is a purchase. Taking a $200 course that teaches you data analysis or public speaking is an investment. One makes you look professional. The other makes you more valuable.\n\nThe difference? Return on investment. The blazer depreciates the moment you wear it. The skill appreciates every time you use it, potentially leading to higher earnings, better opportunities, and more career satisfaction for years to come.\n\n## 5 Strategic Ways to Invest in Your Career Growth\n### 1. Identify and Fill Your Skills Gaps\nGet honest about where your skills are holding you back, then systematically address those gaps.  You goal is not to become perfect at everything but identify the specific skills that are preventing you from reaching your next career goal and strategically developing them.\n\n#### How to Identify Your Gaps:\n\n![best-investment.jpg](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fbest_investment_fb067f8dc1.jpg)\n\n- Look at job descriptions for roles you want. What skills do they require that you don't have?\n- Ask for feedback from managers, mentors, or colleagues you trust\n- Notice patterns in your work. What tasks do you avoid or struggle with?\n- Review your last performance review. What areas were noted for improvement?\n\nHere's a personal example: Early in my career as a translator, I was technically skilled at the work itself. I had the degree, the experience, the language proficiency. But I struggled with client negotiations, often accepting lower rates than I deserved because I didn't know how to confidently discuss pricing.\n\nThat skills gap was costing me money every single project. So I invested in a [negotiation course](https:\u002F\u002Fwww.youtube.com\u002Fwatch?v=33RHmOzcNPo&t=161s). Not another translation seminar (I already knew how to translate), but training in an area where I was weak. That one investment changed my earning potential significantly.\n\n#### What are the Steps To Put That Into Action?\n\n- Choose ONE skill gap that's actively holding you back\n- Find a course, book, mentor, or resource to address it (many are free or low-cost)\n- Commit to 30 days of focused learning\n- Apply the skill immediately in your work\n\n### 2. Learn Skills Adjacent to Your Expertise\nDon't just go deeper in what you already know—expand laterally into related skills that make you more versatile and valuable.\nIf you're a marketing professional, you probably already know marketing. Taking another social media marketing course might feel productive, but it's unlikely to dramatically change your career trajectory. But learning data analytics, project management, or basic web development? Those adjacent skills make you significantly more marketable.\n\nAccording to LinkedIn's Workplace Learning Report, professionals with diverse skill sets are more likely to be promoted and earn higher salaries than those who specialize narrowly in one area.\n\n**Examples by Role:**\n\n- If you're in finance: Learn data visualization, presentation skills, or strategic communication\n- If you're in HR: Develop skills in data analytics, change management, or employment law\n- If you're in tech: Build business acumen, stakeholder management, or technical writing\n- If you're in sales: Learn CRM systems, marketing automation, or customer success principles\n\nThe goal isn't to become mediocre at everything. It's to become exceptional at your core skill while developing complementary capabilities that make you irreplaceable.\n\n### 3. Invest in Communication and Leadership Skills\nPrioritize \"soft skills\" that pay dividends across every aspect of your career.\nHere's something nobody tells you early in your career: technical skills might get you hired, but communication and leadership skills get you promoted.\nResearch from Harvard University, the Carnegie Foundation, and Stanford Research Center found that 85% of job success comes from well-developed soft skills and people skills, while only 15% comes from technical skills and knowledge.\n\nYet most professionals invest almost exclusively in technical training and ignore the skills that actually drive career advancement.\n\n#### High-Impact Communication Skills:\n\n- Public speaking and presentation skills\n- Writing clearly and persuasively (emails, reports, proposals)\n- Active listening and asking powerful questions\n- Giving and receiving feedback constructively\n- Negotiation and conflict resolution\n\n#### Leadership Skills Worth Developing:\n\n- Project management and organization\n- Delegation and team coordination\n- Strategic thinking and decision-making\n- Emotional intelligence and self-awareness\n- Influencing without authority\n\n![best career investment you can make](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fbest_career_investment_you_can_make_6d2a2860ce.webp)\n\nYou don't need to be in a management role to [develop leadership skills](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fthe-most-effective-leadership-books-you-will-ever-read). In fact, building these capabilities before you're promoted often positions you as the obvious choice when opportunities arise.\n\n#### Where to Start:\n\n- [Toastmasters](https:\u002F\u002Ftoastmasters.org\u002F) (public speaking practice, typically $50-100 for 6 months)\n- Books like \"Crucial Conversations\" or \"The First 90 Days\"\n- YouTube channels on leadership and communication (check our [YouTube channel for career talks](https:\u002F\u002Fwww.youtube.com\u002F@theworkingal)!)\n- Volunteer to lead a project at work for real-world practice\n\n### 4. Build Your Professional Network Strategically\nInvest time in building genuine relationships with people who can support, challenge, and expand your thinking.\n[Networking has a reputation for being awkward and transactional, but when done right](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-network), it's one of the highest-return investments you can make. Research shows that 85% of jobs are filled through networking, and professionals with strong networks earn more and advance faster than those without them.\n\nBut effective networking isn't about collecting business cards or connecting with strangers on LinkedIn. It's about building authentic relationships with people who can provide:\n\n- Mentorship: People ahead of you who can guide your career decisions\n- Peer support: Colleagues at your level to share challenges and strategies\n- Opportunity awareness: People who know about openings or projects before they're public\n- Skill development: People who can teach you or collaborate on new skills\n\nNetworking is a long-term investment. The relationships you build today might not pay off for months or years, but when they do, the return is exponential.\n\n### 5. Pursue Formal Education (When It Makes Strategic Sense)\nConsider certifications, courses, or degrees that directly advance your career goals—but be strategic about the investment.\nI'll be honest: not everyone needs a master's degree or expensive certification (and I have plenty of those!). But for some careers, formal credentials matter significantly. The key is being strategic about when and what education is worth the investment.\n\n#### When Formal Education Makes Sense:\n\n- It's required for the roles you want (e.g., MBA for certain leadership positions, CPA for accounting advancement)\n- It provides access to a valuable network (executive education programs, industry certifications)\n- It fills a critical knowledge gap you can't easily fill elsewhere\n- The ROI is clear (projected salary increase justifies the cost and time)\n\n#### Alternatives to Traditional Degrees:\n\n- Professional certifications: PMP (Project Management), Google Analytics, HubSpot certifications\n- Online courses: Coursera, LinkedIn Learning, Udemy (often $10-50)\n- Industry workshops and bootcamps: Intensive skill-building in weeks instead of years\n- Company-sponsored training: Many employers offer professional development budgets—use them!\n\nWhen I decided to pursue a master's degree, it wasn't because I needed another credential. It was strategic: I wanted to expand my service offerings beyond the traditional I offered and that degree gave me the technical skills to do that, and it directly expanded my business capabilities (and now, I am a proud business owner!).\n\nThe question isn't \"Is education valuable?\" It's \"Is this specific education valuable for my specific career goals right now?\"\n\n## How to Start Investing in Yourself (Even on a Tight Budget)\nOne of the biggest myths about professional development is that it requires significant money. While some investments do cost (and are worth it), many of the most impactful ways to invest in yourself are free or low-cost.\n\n### Free or Low-Cost Options:\n\n- YouTube and podcasts: Thousands of hours of expert teaching available free\n- Library resources: Books, audiobooks, and often free access to LinkedIn Learning\n- Company benefits: Professional development budgets, tuition reimbursement, mentorship programs\n- Free trials: Skillshare, MasterClass, and other platforms offer trial periods\n- Community resources: Toastmasters, professional associations, industry meetups\n- Shadowing and informational interviews: Learn from people already doing what you want to do\n\n### Time Investment Over Money:\nThe real investment isn't always money—it's time and consistency. Reading for 20 minutes before bed. Listening to a podcast during your commute. Taking one online course per quarter. These small, consistent investments compound significantly over time.\n\n## The Mindset Shift That Changes Everything\nHere's the truth about investing in yourself: it requires a fundamental mindset shift from consumer to builder.\n\nMost people think: \"When I get the promotion, then I'll develop leadership skills.\" Or \"When I have more money, then I'll invest in that course.\" They're waiting for external circumstances to change before they invest in internal growth.\n\nBut successful professionals flip that script. They think: \"I'll develop leadership skills so I'm ready when opportunities arise.\" Or \"I'll invest in this skill now, which will enable me to earn more later.\"\n\nThey don't wait to be chosen. They prepare to be ready.\n\n![best career investment you can make](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fbest_career_investment_you_can_make_f8fc9af5ef.webp)\n\nThis shift from passive to proactive changes everything. You're no longer dependent on your company's training programs or waiting for someone to develop you. You're taking ownership of your career growth, which is the most empowering position you can be in.\n\nThe best investment you can make isn't Bitcoin or real estate or the stock market (though those are great too). It's investing in your own capabilities, knowledge, and skills. Unlike other investments, this one can never be taken away from you. Economic recessions happen. Companies downsize. Industries shift. But the skills you develop, the relationships you build, and the knowledge you gain? Those are yours forever.\n\nStart small. Pick one area where you know you're weak or where a new skill could open doors. Dedicate 30 days to focused learning. Apply it immediately. Then move to the next skill.\n\nYou don't need to invest thousands of dollars or quit your job to go back to school. You just need to commit to continuous growth and recognize that the person you're investing in—yourself—has the highest potential return of any investment you'll ever make.\nWhat's one skill you've been putting off learning? What would change in your career if you finally developed it? Let us know in the comments—we'd love to hear what you're working on.\n\n### How much should I invest in professional development annually?\nFinancial experts typically recommend investing 3-5% of your annual income in professional development, but this varies based on your career stage and goals. Early career professionals might invest more (proportionally) to build foundational skills, while experienced professionals might invest in high-level executive education. The key is consistency—even small, regular investments compound over time.\n### How do I know which skills to prioritize?\nStart by analyzing job descriptions for roles you aspire to. What skills appear repeatedly that you don't have? Ask your manager or mentor what they see as your biggest growth opportunity. Look at where you struggle or procrastinate at work—those avoidance patterns often indicate skills gaps. Finally, consider what skills would make you more versatile and valuable across multiple roles or companies.\n### Is it worth investing in myself if I might leave my current job?\nAbsolutely. In fact, this is one of the best reasons to invest in yourself. Skills are portable—they go with you wherever your career takes you. Unlike company-specific knowledge, broadly applicable skills increase your market value and give you more career options. When you invest in yourself, you're building career security regardless of what happens with any single employer.\n### How can I find time for professional development when I'm already overwhelmed?\nStart smaller than you think you need to. Even 15 minutes daily adds up to over 90 hours annually. Listen to podcasts during your commute. Read before bed. Take one online course per quarter instead of trying to do everything at once. The key is consistency over intensity—small, regular investments compound more effectively than sporadic bursts of effort.\n","what-is-the-best-investment-you-can-make","investment, business, money, grow, skills, entrepreneur, entrepreneurship","The best investment for your career isn't a certification or networking event—it's investing in yourself. Learn 5 strategic ways to develop skills that actually move the needle.",{"id":144,"name":145,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":146,"hash":167,"ext":57,"mime":60,"size":168,"url":169,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":170,"updatedAt":171},81,"the-best-investment.jpg",{"large":147,"small":152,"medium":157,"thumbnail":162},{"ext":57,"url":148,"hash":149,"mime":60,"name":150,"path":62,"size":151,"width":64,"height":65},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_the_best_investment_e34ec89a93.jpg","large_the_best_investment_e34ec89a93","large_the-best-investment.jpg",124.11,{"ext":57,"url":153,"hash":154,"mime":60,"name":155,"path":62,"size":156,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_the_best_investment_e34ec89a93.jpg","small_the_best_investment_e34ec89a93","small_the-best-investment.jpg",37.39,{"ext":57,"url":158,"hash":159,"mime":60,"name":160,"path":62,"size":161,"width":78,"height":79},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_the_best_investment_e34ec89a93.jpg","medium_the_best_investment_e34ec89a93","medium_the-best-investment.jpg",72.75,{"ext":57,"url":163,"hash":164,"mime":60,"name":165,"path":62,"size":166,"width":85,"height":86},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_the_best_investment_e34ec89a93.jpg","thumbnail_the_best_investment_e34ec89a93","thumbnail_the-best-investment.jpg",11.34,"the_best_investment_e34ec89a93",268.27,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthe_best_investment_e34ec89a93.jpg","2021-01-06T13:40:10.183Z","2021-01-06T13:40:10.203Z",{"id":6,"name":7,"slug":8,"createdAt":173,"updatedAt":174,"publishedAt":96},"2020-12-24T19:15:38.145Z","2020-12-24T19:15:38.158Z",{"id":6,"name":98,"slug":99,"instagram":100,"facebook":101,"bio":102,"createdAt":103,"updatedAt":104,"publishedAt":105,"linkedIn":106,"avatar":176},{"id":108,"name":109,"alternativeText":110,"caption":111,"width":112,"height":112,"formats":177,"hash":123,"ext":115,"mime":118,"size":124,"url":125,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":126,"updatedAt":126},{"thumbnail":178},{"ext":115,"url":116,"hash":117,"mime":118,"name":119,"path":62,"size":120,"width":121,"height":121,"sizeInBytes":122},"https:\u002F\u002Fmedia.workingal.com\u002Fthe_best_investment_e34ec89a93.jpg",{"id":181,"title":182,"createdAt":183,"updatedAt":184,"publishedAt":185,"content":186,"slug":187,"coffees":14,"seo_title":182,"keywords":188,"seo_desc":189,"featuredImage":190,"category":219,"author":222,"img":246},40,"How to Manage Negative Emotions: 7 Strategies That Actually Work","2021-01-05T16:35:59.728Z","2025-10-24T21:43:40.217Z","2021-01-05T16:36:01.778Z","You're sitting at your desk, heart racing, jaw clenched. Your colleague just took credit for your idea in the meeting, and now you're spiraling. The anger feels overwhelming. Or maybe it's Sunday evening, and that familiar wave of anxiety about Monday morning is making your chest tight. \n\nOne truth you need to know is that negative emotions aren't the enemy. They're messengers, trying to tell you something important. But when we don't know how to manage them, they can hijack our days, damage our relationships, and leave us feeling completely out of control. The good news? Emotional regulation is a skill you can learn, and it doesn't require you to plaster on a fake smile or pretend everything's fine.\n\nLet's talk about how to actually manage negative emotions in a healthy, sustainable way.\n\n## Why We Feel Negative Emotions (And Why That's Okay)\n\nFirst, let's clear something up: feeling angry, sad, anxious, or frustrated doesn't mean something's wrong with you. [Research from the American Psychological Association](https:\u002F\u002Fpmc.ncbi.nlm.nih.gov\u002Farticles\u002FPMC5767148\u002F) shows that experiencing a full range of emotions—including the uncomfortable ones—is essential for psychological health.\n\nThe problem isn't the emotions themselves. It's when we either suppress them completely or let them control our reactions without understanding what's driving them. That's where emotional regulation comes in—the ability to recognize, understand, and respond to your emotions in ways that serve you.\n\nAnd no, this isn't about [toxic positivity](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Ftoxic-positivity-when-positive-thinking-becomes-too-much) or pretending negative feelings don't exist. It's about developing a healthier relationship with all your emotions.\n\n## 1\\. Identify Your Emotional Triggers\n\nWhen you feel an intense emotion—anger, jealousy, sadness, anxiety—pause and ask yourself: \"What just happened? What triggered this feeling?\"\n\nThis seems simple, but most of us skip this critical step. We feel angry and immediately react, or we feel anxious and spiral into catastrophic thinking. But according to research published in the [Journal of Personality and Social Psychology](https:\u002F\u002Fwww.apa.org\u002Fpubs\u002Fjournals\u002Fpsp), people who can accurately identify their emotions (a skill called \"emotional granularity\") experience less intense negative emotions and recover from them faster.\n\n### How to Do It:\n\n* Keep an emotion journal on your phone or in a notebook  \n* When a strong emotion hits, write down: What happened? What am I feeling? What specifically triggered this?  \n* Look for patterns over time. Do certain people, situations, or times of day consistently trigger negative emotions?\n\nUnderstanding your triggers doesn't make the emotions disappear, but it gives you valuable information. If you notice that Sunday evenings always bring anxiety, you can proactively plan self-care or prepare for Monday tasks earlier. If a particular colleague consistently triggers frustration, you can develop strategies for those interactions.\n\n## 2\\. Create Distance Before You React\n\nWhen something upsetting happens, resist the urge to immediately react. Create space between the trigger and your response.\n\nThis is incredibly hard, especially when emotions feel urgent. But here's what neuroscience tells us: when you're in an emotional state, your amygdala (the brain's emotional center) is in control, and your prefrontal cortex (responsible for rational thinking) takes a backseat. That's why we often regret what we say or do in the heat of the moment.\n\n### Practical Techniques:\n\n* The 24-hour rule: For non-urgent matters, wait 24 hours before responding to an upsetting email or having a difficult conversation  \n* The 5-4-3-2-1 grounding technique: Name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, and 1 you taste. This brings you back to the present moment  \n* Physical distance: Take a walk, step outside, or move to a different room  \n* Engage in an unrelated activity: [Cook something](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fbest-pumpkin-recipes), organize a drawer, water your plants—anything that occupies your mind differently\n\nWhen you return to the problem after creating distance, you'll almost always see it more clearly and respond more effectively.\n\n## 3\\. Express Your Emotions (Don't Bottle Them Up)\n\nFind healthy ways to express what you're feeling instead of suppressing or hiding your emotions.\n\nBottling up emotions might seem like strength, but research consistently shows it backfires. People who regularly suppress their emotions have higher rates of anxiety, depression, and even physical health problems.\n\nBut here's the nuance: expressing emotions doesn't mean unleashing them on whoever's nearby. It means finding appropriate outlets.\n\n### Healthy Expression Methods:\n\n* Talk to someone you trust: A friend, family member, therapist, or mentor who will listen without judgment  \n* Write it out: Journaling is incredibly effective for processing emotions. You don't need to write beautifully—just honestly  \n* Name it to tame it: Simply saying \"I'm feeling really angry right now\" or \"I'm anxious about this presentation\" reduces the emotional intensity  \n* Set boundaries: If something bothers you in a relationship (professional or personal), communicate it calmly but clearly: \"When X happens, I feel Y. I need Z.\"\n\nIt's completely normal to lose control of your emotions sometimes. That's human. But developing regular practices for emotional expression means those moments become less frequent and less intense.\n\n## 4\\. Move Your Body\n\nUse physical activity to help process and reduce the intensity of negative emotions.\n\n![negative-emotions-one.jpg](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fnegative_emotions_one_4f51591bc0.jpg)\n\n\nThis isn't just about \"[working out to feel better](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-get-the-most-out-of-your-workout)\" (though that helps). It's about understanding the physiological connection between your body and emotions. When you're stressed or angry, your body is flooded with cortisol and adrenaline. Physical movement helps metabolize these [stress](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhat-is-cortisol-detox-and-how-to-do-it) hormones.\n\nResearch from the Anxiety and Depression Association of America shows that just 5 minutes of aerobic exercise can begin to reduce anxiety. Regular exercise is linked to lower rates of depression and better emotional regulation overall.\n\n### Movement Ideas (Beyond the Gym):\n\n* Take a brisk 10-minute walk when you're feeling overwhelmed  \n* Do 20 jumping jacks or run up and down the stairs to release pent-up frustration  \n* [Try yoga or stretching](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F5-yoga-poses-for-immediate-stress-relief) when you're anxious (the combination of movement and breathwork is powerful)  \n* Dance it out in your living room—seriously, it works  \n* Garden, clean, or do any physical task that engages your body\n\nThe key is finding movement that works for you. It doesn't have to be intense or time-consuming. Even gentle movement changes your physiology and gives your mind a break from rumination.\n\n## 5\\. Practice Mindfulness and Breathing\n\nUse mindfulness techniques to observe your emotions without getting swept away by them.\n\nMindfulness sounds trendy, but it's backed by serious research. Studies show that regular mindfulness practice actually changes brain structure, increasing activity in areas associated with emotional regulation and decreasing activity in the amygdala (your brain's panic button).\n\nThe beauty of mindfulness is that it teaches you to observe emotions as temporary experiences rather than absolute truths. When you're mindful, you might think: \"I'm noticing feelings of anxiety\" rather than \"I am anxious\" or \"Everything is terrible.\"\n\n### Simple Mindfulness Practices:\n\n* Box breathing: Inhale for 4 counts, hold for 4, exhale for 4, hold for 4\\. Repeat.  \n* Body scan: Notice sensations in your body from head to toe without trying to change them  \n* Mindful observation: Spend 2 minutes fully focused on one thing—your coffee, a plant, the sounds around you  \n* Emotion labeling: Simply name what you're feeling: \"This is anger. This is disappointment. This is fear.\"\n\nStart small. Even 2-3 minutes of mindful breathing when emotions feel intense can make a significant difference.\n\n## 6\\. Build Your Support System\n\nCultivate relationships with people who can support you through difficult emotions.\n\nWe're not meant to manage everything alone. Research consistently shows that social support is one of the strongest predictors of mental health and resilience. But quality matters more than quantity—you need people who can hold space for your emotions without trying to fix everything or tell you to \"just think positive.\"\n\n### Types of Support to Cultivate:\n\n* Emotional support: People who listen and validate your feelings  \n* Practical support: People who help with concrete tasks when you're overwhelmed  \n* Perspective support: People who can offer different viewpoints when you're stuck in a mental loop\n\nDon't wait until you're in crisis to build these connections. Regularly invest in relationships, be vulnerable about what you're experiencing, and offer the same support to others.\n\n## 7\\. Know When to Seek Professional Help\n\nRecognize when negative emotions are beyond self-management and seek support from a mental health professional.\n\nHere's something important: working with a therapist or counselor isn't a sign of failure. It's a sign of self-awareness and strength. Just as you'd see a doctor for persistent physical symptoms, seeking help for persistent emotional struggles is simply taking care of your health.\n\nConsider professional support if:\n\n* Negative emotions persist for weeks without improvement  \n* You're having trouble functioning at work or in relationships  \n* You're using unhealthy coping mechanisms (excessive drinking, avoiding responsibilities, isolating)  \n* You're experiencing thoughts of self-harm or hopelessness  \n* Past trauma is affecting your present emotional regulation\n\nTherapists who specialize in cognitive-behavioral therapy (CBT), dialectical behavior therapy (DBT), or emotion-focused therapy can teach you specific skills for managing difficult emotions. Many offer sliding-scale fees or accept insurance, and teletherapy has made mental health support more accessible than ever.\n\n## The Bottom Line on Managing Negative Emotions\n\nNegative emotions aren't character flaws or signs of weakness. They're part of being human, and learning to manage them effectively is one of the most valuable skills you can develop. You don't need to eliminate anger, sadness, or anxiety from your life—that's neither possible nor healthy. Instead, you can learn to recognize these emotions, understand what they're telling you, and respond in ways that serve your well-being.\n\nStart with one strategy from this list. Maybe it's keeping an emotion journal this week, or trying box breathing the next time you feel overwhelmed. Small, consistent practices compound over time, and gradually, you'll find that negative emotions feel less overwhelming and more manageable.\n\nEmotional wellness isn't about feeling happy all the time. It's about having the tools to navigate whatever you feel with self-compassion and resilience.\n\n## Frequently Asked Questions\n\n### How long does it take to learn emotional regulation? \n\nEmotional regulation is a skill that develops over time with consistent practice. Most people notice improvements within 2-3 weeks of regularly applying strategies like journaling, mindfulness, or breathing techniques, but deeper mastery can take months. Be patient with yourself—progress isn't always linear.\n\n### Is it normal to feel negative emotions every day? \n\nYes, experiencing some negative emotions daily is completely normal. Life includes stressors, disappointments, and challenges. The question isn't whether you feel negative emotions, but whether they're overwhelming your ability to function or find moments of peace and joy. If negative emotions dominate most of your day for extended periods, that's when professional support can be helpful.\n\n### Can I manage negative emotions without therapy? \n\nMany people successfully manage emotions using self-help strategies, support from friends and family, exercise, and mindfulness practices. However, therapy provides structured support and evidence-based techniques that can accelerate your progress. It's not an either\u002For situation—you can use self-management strategies and work with a therapist simultaneously.\n\nWhat's the difference between managing emotions and suppressing them? Managing emotions means acknowledging them, understanding their source, and choosing how to respond. Suppressing emotions means pretending they don't exist or pushing them down. Managed emotions are expressed healthily; suppressed emotions often resurface in unhealthy ways—through physical symptoms, emotional outbursts, or relationship problems.\n\n### Related Articles:\n\n* #### [Toxic Positivity: When Positive Thinking Becomes Too Much](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Ftoxic-positivity-when-positive-thinking-becomes-too-much)\n\n* #### [Gratitude Practice: Why It's More Than Just a Trend](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fgratitude-trend)\n\n* #### [The One Trait You Need To Have In Order To Succeed](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fone-trait-to-succeed)\n\n\n","how-to-control-your-negative-emotions","manage negative emotions, emotional triggers, emotional regulation strategies, managing difficult emotions, emotional health, stress management, anxiety management, emotional intelligence","Learn how to manage negative emotions effectively with 7 research-backed strategies. From identifying triggers to seeking support, here's your guide to emotional wellness.",{"id":191,"name":192,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":193,"hash":214,"ext":57,"mime":60,"size":215,"url":216,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":217,"updatedAt":218},78,"negative-emotions.jpg",{"large":194,"small":199,"medium":204,"thumbnail":209},{"ext":57,"url":195,"hash":196,"mime":60,"name":197,"path":62,"size":198,"width":64,"height":65},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_negative_emotions_9e9db69d70.jpg","large_negative_emotions_9e9db69d70","large_negative-emotions.jpg",72.18,{"ext":57,"url":200,"hash":201,"mime":60,"name":202,"path":62,"size":203,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_negative_emotions_9e9db69d70.jpg","small_negative_emotions_9e9db69d70","small_negative-emotions.jpg",21.02,{"ext":57,"url":205,"hash":206,"mime":60,"name":207,"path":62,"size":208,"width":78,"height":79},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_negative_emotions_9e9db69d70.jpg","medium_negative_emotions_9e9db69d70","medium_negative-emotions.jpg",41.61,{"ext":57,"url":210,"hash":211,"mime":60,"name":212,"path":62,"size":213,"width":85,"height":86},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_negative_emotions_9e9db69d70.jpg","thumbnail_negative_emotions_9e9db69d70","thumbnail_negative-emotions.jpg",6.05,"negative_emotions_9e9db69d70",158.38,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fnegative_emotions_9e9db69d70.jpg","2021-01-05T16:26:01.655Z","2021-01-05T16:26:01.678Z",{"id":26,"name":27,"slug":28,"createdAt":220,"updatedAt":221,"publishedAt":96},"2020-12-24T19:15:46.057Z","2025-10-01T19:50:39.801Z",{"id":14,"name":223,"slug":224,"instagram":225,"facebook":226,"bio":227,"createdAt":228,"updatedAt":229,"publishedAt":230,"linkedIn":231,"avatar":232},"Amalia","amalia","https:\u002F\u002Fwww.instagram.com\u002Famalia.ka__\u002F","https:\u002F\u002Fwww.facebook.com\u002Famalia.kakampakou","Amalia is the Teacher. She loves what she does. She is addicted to detail: if it isn’t perfect, it’s not good enough. She loves her job and she loves writing. She wants to learn new things and she is very curious about everything. Her favorite question: Why? She usually answers the questions by herself, though.","2020-12-24T18:58:59.684Z","2020-12-27T14:58:33.474Z","2020-12-24T18:59:01.010Z","https:\u002F\u002Fwww.linkedin.com\u002Fin\u002Famalia-kakampakou-963945202\u002F",{"id":14,"name":233,"alternativeText":234,"caption":234,"width":112,"height":112,"formats":235,"hash":241,"ext":115,"mime":118,"size":242,"url":243,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":244,"updatedAt":245},"the working gal author.png","the working gal author",{"thumbnail":236},{"ext":115,"url":237,"hash":238,"mime":118,"name":239,"path":62,"size":240,"width":121,"height":121},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_amalia_fcd74699a4.png","thumbnail_amalia_fcd74699a4","thumbnail_amalia.png",57.6,"amalia_fcd74699a4",118.47,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Famalia_fcd74699a4.png","2020-12-24T18:58:30.657Z","2025-02-22T08:34:20.998Z","https:\u002F\u002Fmedia.workingal.com\u002Fnegative_emotions_9e9db69d70.jpg",{"id":248,"title":249,"createdAt":250,"updatedAt":251,"publishedAt":252,"content":253,"slug":254,"coffees":22,"seo_title":249,"keywords":255,"seo_desc":256,"featuredImage":257,"category":286,"author":287,"img":291},38,"The Psychology of Social Media: How Women Can Use It More Intentionally","2021-01-02T12:38:47.817Z","2025-10-24T23:14:44.678Z","2021-01-02T12:39:05.230Z","# The Psychology of Social Media: How Women Can Use It More Intentionally\n\nYou open Instagram during your lunch break. Just a quick scroll, you tell yourself. Thirty minutes later, you're comparing your life to a colleague's vacation photos, feeling vaguely anxious about a debate in the comments section, and wondering why you feel simultaneously drained and unable to stop scrolling.\n\nSocial media has fundamentally changed how we communicate, connect, and consume information—but it's also created new challenges for our mental health, relationships, and sense of self. And research shows that women, in particular, experience social media in distinct ways that can be both beneficial and harmful.\n\nBut here's the thing: social media itself isn't inherently good or bad. It's a tool. And like any tool, how you use it determines whether it serves you or sabotages you.\n\nLet's talk about the psychology behind our social media habits and, more importantly, how to use these platforms more intentionally—in ways that support rather than drain your wellbeing.\n\n## Understanding How Women Engage with Social Media\n\nThe data reveals some interesting patterns in how women engage with Social Media.\n\nResearch from the Pew Research Center shows that women are more likely than men to use social media to maintain and deepen existing relationships rather than to make new connections. [A study from the University of Pennsylvania found that women tend to share more personal content and engage more frequently with others' posts](https:\u002F\u002Fsbmediashowcase.com\u002F2856\u002Fstudies\u002Fgender-and-social-media-use\u002F#:~:text=The%20most%20recent%20data%20from,they%20prefer%20to%20use%20it.) through comments and direct messages.\n\nAdditionally, [research published in the journal Computers in Human Behavior found that women's social media communication tends to be more emotionally expressive](https:\u002F\u002Fpmc.ncbi.nlm.nih.gov\u002Farticles\u002FPMC8663575\u002F) and relationship-focused, often using these platforms to provide and seek social support.\n\nThis relational approach has benefits—stronger connections, emotional support networks, and community building. But it also has downsides: higher susceptibility to social comparison, increased emotional labor of maintaining digital relationships, and, unfortunately, greater exposure to online harassment.\n\n### *Read also: [Do People Love To Hate Women Online?](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fdo-people-love-to-hate-women-online)*\n\n![woman engaging in social media](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fpsychology_women_social_media_333e45d3d0.webp)\n[A 2021 report from Amnesty International](https:\u002F\u002Fwww.amnesty.org\u002Fen\u002Fwp-content\u002Fuploads\u002F2021\u002F06\u002FEnglish.pdf) found that women—particularly women of color, LGBTQ+ women, and women with public platforms—experience disproportionately high rates of online abuse, harassment, and threatening behavior compared to men. This harassment often intensifies when women discuss topics like politics, social issues, or share professional expertise.\n\nUnderstanding these patterns isn't about reinforcing gender stereotypes. It's about recognizing how you might be using social media so you can make more conscious choices about your digital habits.\n\n## The Mental Health Impact You Need to Know About\n\nLet's be honest about what research shows: excessive social media use is linked to increased anxiety, depression, loneliness, and poor sleep quality—particularly for women.\n\nA [comprehensive study published in the Journal of Social and Clinical Psychology](https:\u002F\u002Fguilfordjournals.com\u002Fdoi\u002F10.1521\u002Fjscp.2018.37.10.751) found that limiting social media use to 30 minutes per day led to significant reductions in loneliness and depression. Another study in the American Journal of Preventive Medicine showed that people who spent more time on social media had higher levels of perceived social isolation.\n\nBut here's the nuance: it's not just about how much time you spend. It's about how you spend that time and how it makes you feel.\n\n[Passive scrolling (consuming others' content without engaging), especially in the morning,](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fi-stop-scrolling-in-the-morning) is associated with worse mental health outcomes than active engagement (posting, commenting, connecting with people directly). When you passively scroll through curated highlight reels of others' lives, your brain naturally makes upward social comparisons—and you usually lose that comparison.\n\nThe comparison trap is particularly insidious because it's often unconscious. You're not actively thinking, \"I'm comparing myself to her.\" You're just noticing a vague feeling of inadequacy, dissatisfaction, or anxiety while scrolling.\n\n## Strategy 1: Audit Your Digital Diet\n\nIdentify which platforms, accounts, and behaviors make you feel good versus depleted.\n\nJust as you might track what foods make you feel energized versus sluggish, you can track how different social media activities affect your mood and energy.\n\n### Try the 48-Hour Social Media Awareness Exercise:\n\nFor two days, pause before and after each social media session and note:\n\n* What platform did you use?  \n* How long were you on it?  \n* What were you doing? (Scrolling, posting, messaging, engaging)  \n* How did you feel before? (Rate 1-10: mood, energy, anxiety)  \n* How did you feel after? (Rate 1-10 again)\n\nWhat you'll likely discover:\n\n* Certain accounts consistently make you feel bad (unfollow or mute them)  \n* Some platforms drain you more than others (limit or eliminate them)  \n* Active engagement feels better than passive scrolling  \n* Specific times of day (morning vs. evening) affect your experience\n\nThis awareness is the foundation of intentional use.\n\n## Strategy 2: Curate Your Feed Like Your Mental Health Depends On It\n\nActively shape what you see so your feed serves rather than depletes you.\n\nYour social media feed is not a neutral space—it's an environment you can design. Most people passively consume whatever the algorithm serves them, but you have more control than you think.\n\n### Aggressive Curation Tactics:\n\n**Unfollow liberally:** You don't owe anyone a follow. If an account makes you feel worse about yourself, triggers comparison, or consistently shares content that upsets you—unfollow. This includes:\n\n* People whose lifestyle triggers comparison or envy  \n* Accounts that post primarily appearance-focused content  \n* News accounts that create anxiety without actionable information  \n* Anyone who posts things that leave you feeling angry or depleted\n\n**Mute strategically:** For people you can't unfollow (coworkers, family), use the mute function. You stay connected without consuming their content.\n\n**Follow intentionally:** Actively seek out accounts that:\n\n![woman engaging in social media](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fpsychology_women_social_media_0ddaae2612.webp)\n\n* Provide practical value (career advice, financial tips, wellness information)  \n* Inspire without triggering comparison (people who share the process, not just the highlight reel)  \n* Make you laugh or feel lighter  \n* Represent diverse perspectives and experiences  \n* Share your professional interests or hobbies\n\n**Use lists and close friends features:** Most platforms let you create custom feeds or share with specific groups. This allows for a more intimate, meaningful connection without broadcasting to everyone.\n\n**Hide or snooze keywords:** Many platforms let you mute specific words or phrases. If election coverage, pandemic news, or certain topics trigger anxiety, temporarily mute those terms.\n\nYour feed should feel like a space that supports your goals and wellbeing, not a source of constant stress or comparison.\n\n## Strategy 3: Set Clear Boundaries and Limits\n\nEstablish rules for when, where, and how you engage with social media.\n\nWithout boundaries, social media will consume as much of your time and attention as you allow. Research shows that simply having your phone visible on your desk—even if you're not using it—reduces cognitive performance and working memory.\n\n### Effective Boundary Strategies:\n\n#### Time-based boundaries:\n\n* Use app timers (iPhone Screen Time, Android Digital Wellbeing)  \n* Designate \"social media hours\" (e.g., only between 12-1 pm and 7-8 pm)  \n* Implement a \"no phones after 9 pm\" rule for [better sleep](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Frevenge-bedtime-procrastination)  \n* Try the \"one minute per year of your age\" rule (if you're 30, limit to 30 minutes daily)\n\n#### Location-based boundaries:\n\n* No phones in the bedroom (get an actual alarm clock)  \n* No scrolling during meals or face-to-face conversations  \n* Keep your phone in another room while working on focused tasks  \n* Create phone-free zones in your home\n\n#### Behavioral boundaries:\n\n* Delete apps from your phone (access only via computer)  \n* Turn off all non-essential notifications  \n* Log out after each session (adds friction that reduces mindless use)  \n* Use grayscale mode (makes phones less visually appealing)\n\n**The key principle:** Add friction to behaviors you want to reduce and remove friction from behaviors you want to increase.\n\n## Strategy 4: Shift from Passive Consumption to Active Connection\n\nWhen you do use social media, focus on genuine interaction rather than endless scrolling.\n\nRemember: passive scrolling is associated with worse mental health outcomes. Active, intentional engagement can actually enhance well-being.\n\n### Ways to Engage More Actively:\n\n#### Instead of scrolling for 20 minutes:\n\n* Send direct messages to 3 people checking in or continuing conversations  \n* Leave thoughtful comments on posts from people you actually care about  \n* Share something valuable (article, resource, your own insight)  \n* Ask genuine questions in your niche communities\n\nPractice the \"five before scroll\" rule: Before allowing yourself to scroll, actively engage with five posts or people. Often, you'll find this genuine connection satisfies what you were seeking, and you won't even want to scroll afterward.\n\n#### Use social media for specific purposes:\n\n* Professional networking and career building  \n* Staying connected with distant friends and family  \n* Learning new skills or gathering information  \n* Finding community around specific interests or identities\n\n#### Avoid using it for:\n\n* Filling every moment of boredom or discomfort  \n* Numbing emotions you don't want to feel  \n* Seeking validation through likes and comments  \n* Distracting yourself from important tasks\n\nWhen you use social media with intention and purpose, it becomes a tool that serves you rather than a compulsion that controls you.\n\n## Strategy 5: Protect Yourself from Online Negativity\n\nDevelop strategies to handle criticism, harassment, and toxic interactions [without absorbing the negativity.](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fnegativity-bias)\n\nUnfortunately, if you have any kind of online presence—particularly if you share opinions on substantive topics—you'll likely encounter negativity. [Research shows that women receive disproportionate amounts of hostile and harassing comments online](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fdo-people-love-to-hate-women-online), especially when discussing politics, social issues, or demonstrating expertise.\n\n#### Protective Strategies:\n\nDon't engage with trolls or bad-faith actors: The data is clear—engaging with hostile comments rarely changes anyone's mind and often escalates the situation. Instead:\n\n* Delete hostile comments on your own posts  \n* Block or mute accounts that harass you  \n* Report serious harassment to the platform  \n* Don't feel obligated to respond to every criticism\n\n#### Limit comment reading. If you share content publicly, consider:\n\n* Turning off comments entirely  \n* Having a trusted friend screen comments before you read them  \n* Limiting yourself to reading comments only once, then moving on\n\n**Build a support network:** Connect with other women who share your experiences. Private groups, direct messages, and real-life friendships can provide perspective and support when online interactions become toxic.\n\n**Remember the \"1% rule\":** Studies show that [roughly 1% of users create the vast majority of hostile content online](https:\u002F\u002Farxiv.org\u002Fhtml\u002F2508.16040v1). That angry comment doesn't represent the majority of people—it represents a small minority with outsized visibility.\n\n**Document serious harassment:** Save screenshots of threatening or harassing messages. If harassment escalates, you may need evidence for reporting to law enforcement or platform administrators.\n\n**Your voice and perspective matter.** Don't let the possibility of negativity silence you—but do protect your mental health by setting firm boundaries around what you will and won't tolerate.\n\n## Strategy 6: Practice Digital Detoxes Regularly\n\nBuild in regular breaks from social media to reset your relationship with technology.\n\nEven with intentional use, everyone benefits from periodic breaks. Research shows that even short social media breaks (one week) result in improved well-being, reduced anxiety, and increased life satisfaction.\n\n### Types of [Digital Detox](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fdigital-detox) to Try:\n\n#### Daily micro-detoxes:\n\n* First hour of the day: no phone  \n* Last hour before bed: no screens  \n* During meals: phones away  \n* One evening per week: completely screen-free\n\n#### Weekly detoxes:\n\n* One full day per week social-media-free  \n* \"Digital sunset\" on Sundays after 6 pm\n\n#### Extended detoxes:\n\n![woman engaging in social media](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fpsychology_women_social_media_b3af8ae797.webp)\n\n* One week off quarterly  \n* One month off annually  \n* Delete apps during vacation\n\n#### What to do instead:\n\n* [Read physical books](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fbooks-for-fall)  \n* Have face-to-face conversations  \n* [Engage in hobbies that require your hands](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhobbies-for-work-life-balance) (cooking, crafting, gardening)  \n* Exercise and move your body  \n* Journal or reflect  \n* Simply be bored (it's okay\\!)\n\nMost people report that after an initial withdrawal period (yes, that's real), they feel significantly better, more present, and less anxious without social media. When they return, they're often able to use it more intentionally.\n\n## Strategy 7: Cultivate Authenticity Over Perfection\n\nShare real moments alongside curated ones, and engage with content that reflects actual life rather than performative perfection.\n\nOne of social media's most damaging effects is the culture of performative perfection—sharing only the highlight reel while everyone struggles privately. This creates a collective illusion where everyone feels inadequate because they're comparing their messy reality to [everyone else's curated best](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fdo-social-media-and-influencers-damage-our-body-image).\n\n### Ways to Practice Authenticity:\n\n**Share the process, not just the result:** Instead of only posting the promotion, share the rejections that came before it. Instead of just the beautiful vacation photo, share the travel mishap that made you laugh.\n\n**Be honest about struggles:** You don't need to share everything, but when appropriate, talking about challenges normalizes the human experience and often generates the most meaningful connection.\n\n**Engage with authentic content:** Follow and amplify people who share realistically, not just those with picture-perfect lives. Your engagement shapes what content gets visibility.\n\n**Remember that everyone curates:** When you see someone's seemingly perfect life, remember you're seeing a tiny, selected fraction of their reality. They have struggles too—they're just not posting about them.\n\n**Ask yourself:** \"Would I post this if there were no likes or comments?\" If the answer is no, examine your motivation. Are you seeking validation or sharing a genuine connection?\n\nAuthenticity doesn't mean oversharing or making yourself vulnerable in unsafe ways. It means being honest about the fact that life includes both beautiful moments and difficult ones—and not perpetuating the illusion that anyone has it all figured out.\n\n## A Reflection on Intentional Social Media Use\n\nSocial media isn't going anywhere. And for all its problems, it also offers genuine benefits: staying connected across distance, finding community, accessing information, building professional networks, and amplifying important messages.\n\nThe question isn't whether to use social media. It's how to use it in ways that enhance rather than diminish your life.\n\n#### Intentional use means:\n\n* Being conscious of how much time you spend and how it makes you feel  \n* Actively curating what you see to support your wellbeing  \n* [Setting clear boundaries](https:\u002F\u002Fwww.youtube.com\u002Fwatch?v=MqgiluUC4X0&t=424s) around when and how you engage  \n* Prioritizing genuine connection over passive consumption  \n* Protecting yourself from toxicity and harassment  \n* Taking regular breaks to reset your relationship with technology  \n* Sharing authentically rather than performing perfection\n\nSmall, consistent changes in how you use social media can significantly impact your mental health, relationships, productivity, and overall well-being. You have more control than you think—and you deserve to use these platforms in ways that serve your life rather than dominate it.\n\n","psychology-social-media-women","intentional social media use, psychology of social media, social media and mental health, healthy social media habits, social media boundaries, digital wellness, social media detox, online harassment women, authentic social media, social media comparison","Learn how to use social media more intentionally with strategies backed by psychology. From boundary-setting to authentic engagement, here's how to protect your mental health online.",{"id":258,"name":259,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":260,"hash":281,"ext":57,"mime":60,"size":282,"url":283,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":284,"updatedAt":285},76,"social-media-according-to-gender.jpg",{"large":261,"small":266,"medium":271,"thumbnail":276},{"ext":57,"url":262,"hash":263,"mime":60,"name":264,"path":62,"size":265,"width":64,"height":65},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_social_media_according_to_gender_a4e60dfda3.jpg","large_social_media_according_to_gender_a4e60dfda3","large_social-media-according-to-gender.jpg",35.01,{"ext":57,"url":267,"hash":268,"mime":60,"name":269,"path":62,"size":270,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_social_media_according_to_gender_a4e60dfda3.jpg","small_social_media_according_to_gender_a4e60dfda3","small_social-media-according-to-gender.jpg",14.08,{"ext":57,"url":272,"hash":273,"mime":60,"name":274,"path":62,"size":275,"width":78,"height":79},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_social_media_according_to_gender_a4e60dfda3.jpg","medium_social_media_according_to_gender_a4e60dfda3","medium_social-media-according-to-gender.jpg",23.7,{"ext":57,"url":277,"hash":278,"mime":60,"name":279,"path":62,"size":280,"width":85,"height":86},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_social_media_according_to_gender_a4e60dfda3.jpg","thumbnail_social_media_according_to_gender_a4e60dfda3","thumbnail_social-media-according-to-gender.jpg",5.41,"social_media_according_to_gender_a4e60dfda3",64.66,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsocial_media_according_to_gender_a4e60dfda3.jpg","2021-01-02T12:28:33.855Z","2021-01-02T12:28:33.881Z",{"id":22,"name":23,"slug":24,"createdAt":94,"updatedAt":95,"publishedAt":96},{"id":6,"name":98,"slug":99,"instagram":100,"facebook":101,"bio":102,"createdAt":103,"updatedAt":104,"publishedAt":105,"linkedIn":106,"avatar":288},{"id":108,"name":109,"alternativeText":110,"caption":111,"width":112,"height":112,"formats":289,"hash":123,"ext":115,"mime":118,"size":124,"url":125,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":126,"updatedAt":126},{"thumbnail":290},{"ext":115,"url":116,"hash":117,"mime":118,"name":119,"path":62,"size":120,"width":121,"height":121,"sizeInBytes":122},"https:\u002F\u002Fmedia.workingal.com\u002Fsocial_media_according_to_gender_a4e60dfda3.jpg",{"id":293,"title":294,"createdAt":295,"updatedAt":296,"publishedAt":297,"content":298,"slug":299,"coffees":14,"seo_title":294,"keywords":300,"seo_desc":301,"featuredImage":302,"category":331,"author":332,"img":336},37,"New Year's Resolutions: How to Set Goals That Actually Stick","2021-01-01T03:04:44.374Z","2025-12-13T21:55:43.494Z","2021-01-01T03:05:05.993Z","A small tradition between me and my best friends is to sit around the New Year's table and think about our resolutions for the upcoming year. It started as a joke at first—everyone dreaming about things that seemed impossible. But somewhere along the way, we started taking it seriously, and now it's become something genuinely meaningful.\n\nEvery New Year's Eve, we each write on a piece of paper what we'd like to achieve in the coming year. Then we discuss them. Why do we want this? What does it mean to us? What are we hoping will happen? Through this ritual, I've come to understand how important it is to have goals—and how much harder it is to actually achieve them than it sounds.\n\nBecause here's what nobody tells you about New Year's resolutions: most of them fail. Not because the goals are wrong, but because of how we approach them. The good news? Once you understand why resolutions typically don't work, you can set ones that actually do.\n\n## Why Most Resolutions Fail (It's Not What You Think)\n\nLet's start with the uncomfortable truth: research suggests that only about [9% of people who make New Year's resolutions feel they successfully achieve them](https:\u002F\u002Fwww.psychologytoday.com\u002Fus\u002Fbasics\u002Fmotivation). By the second week of January—sometimes called \"Quitter's Day\"—most people have already abandoned their goals. By February, roughly 80% of resolutions have failed.\n\nBut what's interesting is that the problem usually isn't motivation or willpower. The problem is how we set the goals in the first place.\n\nMost resolutions fail because they're too vague (\"get healthy\"), too ambitious (\"completely transform my life\"), or disconnected from our actual values (\"[lose weight because I should](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fa-nutritionist-explains-the-5-reasons-that-stop-you-from-losing-weight)\"). We pick goals based on what we think we're supposed to want rather than what genuinely matters to us. We set targets without systems. We rely on motivation, which is fleeting, instead of building habits, which are sustainable.\n\nThe solution isn't to abandon resolutions altogether—goal-setting genuinely works when done right. Studies show that people who explicitly set goals are 10 times more likely to achieve them than people who don't. The key is setting the right goals in the right way.\n\n## Before You Write Anything Down\n\nBefore jumping into specific resolutions, take some time to reflect. The goals that stick are the ones that genuinely matter to you—not the ones that sound impressive or that everyone else is setting.\n\nConsider what phase of life you're in. This helps you set realistic goals. Yes, it's nice to dream big, but some things don't happen overnight. You can't build a business empire or completely reinvent yourself in twelve months. You can take meaningful steps in that direction. Your expectations need to be grounded in your current reality—your responsibilities, your resources, your constraints.\n\nAsk yourself: are these goals actually yours? This matters more than you might think. Pushing yourself toward something you don't genuinely want leads to frustration and burnout. If a goal doesn't align with your actual desires—if you're pursuing it because you feel you \"should\" or because someone else wants it for you—you won't sustain the effort required. Even initial success won't last. Think about what you really want. Say it out loud. That's what's worth fighting for.\n\nIdentify what's holding you back. Before setting new goals, consider what prevented you from achieving similar ones before. What are you scared of? What's standing in your way? Sometimes the obstacle isn't external—it's a limiting belief or an unprocessed fear. Discussing these barriers with someone you trust can help you think more clearly. After talking through what's holding me back, I always feel closer to overcoming it.\n\nRemember: other people's opinions don't determine what you can achieve. Many people will have doubts about your goals. That doesn't mean you need to listen to them. Your resolutions can stay in your journal. Not everyone needs to know what you're working toward.\n\n## A Framework That Actually Works\n\nOnce you've reflected on what genuinely matters to you, it's time to structure your goals in a way that sets you up for success. Here's a framework that combines the best research on goal-setting:\n\n### Make it specific.   \n\"Get healthier\" isn't a goal—it's a wish. \"Exercise three times per week\" is a goal. \"Save money\" is vague; \"save €200 per month\" is actionable. The more specific your goal, the clearer your path to achieving it. You should be able to look at your goal and know exactly whether you've done it or not.\n\n### Focus on systems, not just outcomes.   \nAn outcome goal is \"lose 3 pounds.\" A systems goal is \"go to the gym every Monday, Wednesday, and Friday.\" Outcomes are what you want to achieve; systems are how you'll achieve them. The problem with focusing only on outcomes is that you can't directly control them. What you can control is showing up and doing the work. Build the system, and the outcome takes care of itself.\n\n### Start smaller than you think you should.   \nThis is counterintuitive but crucial. If you want to start meditating, don't commit to 30 minutes daily—commit to 2 minutes. If you want to read more, don't pledge to read a book a week—pledge to read one page before bed. Small commitments are easier to keep, and keeping commitments builds the identity of someone who follows through. You can always increase the difficulty later. The goal at first is just to not miss.\n\n### Attach new habits to existing ones.   \n\n![new-year-resolutions.jpg](https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fnew_year_resolutions_01f264da45.jpg)\n\nThis technique, called \"habit stacking,\" dramatically increases your success rate. Instead of \"I will meditate,\" try \"After I pour my [morning coffee](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Finfluencer-morning-routine), I will meditate for two minutes.\" The existing habit (pouring coffee) becomes a trigger for the new one. Your brain already has neural pathways for the existing [habit](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwant-to-be-smarter-these-are-the-9-habits-that-will-boost-your-intelligence)—you're just adding a small extension.\n\n### Plan for obstacles.   \nResearch on \"implementation intentions\" shows that people who plan for obstacles in advance are far more likely to overcome them. For each goal, ask yourself: What will get in the way? How will I handle it? If you want to exercise in the morning but know you'll be tempted to hit snooze, put your workout clothes next to your bed the night before. Anticipate the friction and reduce it in advance.\n\n## Popular Resolution Categories (And How to Approach Them)\n\nMost resolutions fall into a handful of categories. Here's how to set yourself up for success in each:\n\n### Health and Fitness   \nThe most common resolution—and the most commonly abandoned. The mistake is going too hard, too fast. \"Go to the gym every day\" becomes zero days by February. Instead, commit to a frequency you could maintain even on your worst week. Two days are better than zero. Find movement you actually enjoy—if you hate running, don't make running your goal. And remember that nutrition, [sleep](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fsleep-hygiene), and stress management matter as much as exercise.\n\n### Financial Goals   \n\"Save more money\" fails because it's not specific and because it relies on willpower in the moment. Instead, automate your savings so the money moves before you see it. Set a specific amount. Track your spending for one month before setting targets—you can't improve what you don't measure. Consider the 50\u002F30\u002F20 rule as a starting framework: 50% needs, 30% wants, 20% savings.\n\n### Career Development   \n\"Get promoted\" or \"find a better job\" are outcomes you can't fully control. Focus instead on inputs: update your LinkedIn profile this month, have one [networking](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-network) conversation per week, complete one skill-building course per quarter, ask for feedback from your manager. These actions are within your control and collectively increase your odds of the outcome you want.\n\n### Learning and Personal Growth   \n\"[Read more books](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fbooks-for-confidence)\" becomes \"read 10 pages every night before bed\" or \"listen to audiobooks during my commute.\" \"Learn a new language\" becomes \"complete one Duolingo lesson daily.\" The key is building the habit first, at a sustainable level, and then expanding once it's automatic.\n\n### Relationships   \nThese goals often get neglected in favor of more measurable ones, but they matter enormously for wellbeing. Be specific: \"Call my parents every Sunday,\" \"Have a device-free dinner with my partner twice a week,\" \"Reach out to one old friend per month.\" Relationships require consistent small investments, not occasional grand gestures.\n\n### Mental Health and Wellbeing   \n\"Stress less\" isn't actionable. \"Meditate for 5 minutes each morning,\" \"journal for 10 minutes before bed,\" or \"take a [15-minute walk](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002F9-ways-to-walk-a-bit-more-every-day) during lunch\" are specific practices that contribute to reduced stress. Consider also what you need to stop doing: reduce [social media scrolling](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Foversharing-social-media), stop checking email after 7 PM, limit news consumption to once daily.\n\n## How to Actually Stick to Your Resolutions\n\nSetting good goals is only half the battle. Here's how to maintain momentum throughout the year:\n\n### Track your progress visibly.   \nWhat gets measured gets managed. Use a habit tracker, a calendar with X marks, a journal—whatever works for you. The visual record of your consistency becomes motivating in itself. You won't want to break the streak.\n\n### Build in accountability.   \nThis is why my friends and I share our goals with each other. When someone else knows what you're working toward, you're more likely to follow through. Find an accountability partner, join a group with similar goals, or simply tell someone you trust. Regular check-ins help you stay on track.\n\n### Expect setbacks and plan for them.   \nYou will miss days. You will fall off track. This is normal and doesn't mean you've failed. What matters is how quickly you get back on. The research calls this the \"what the hell effect\"—one slip leads to total abandonment because people think \"I've already ruined it.\" Don't fall into this trap. Miss one day, get back on track the next. Never miss twice in a row.\n\n### Review and adjust quarterly.   \nYour January goals might not make sense in June. Life changes, priorities shift, and that's okay. Schedule quarterly reviews to assess what's working, what isn't, and what needs to change. Goals aren't set in stone—they're tools for directing your effort, and tools can be refined.\n\n### Celebrate small wins.   \nDon't wait until you've achieved the final outcome to feel good about your progress. Completed your first week of workouts? That's worth acknowledging. Saved your first €500? Celebrate. Small celebrations reinforce the behavior and make the journey more enjoyable.\n\n## Permission to Be Human\n\nWhen the year ends, and my friends and I sit down to review our resolutions, not all of them have been achieved. Some years, most of them haven't. And you know what? We laugh about it. We don't need to be disappointed.\n\nHere's something I've learned: the point of resolutions isn't to create a perfect scorecard. The point is to be [intentional about your life](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fintenional-living)—to think about what matters to you, to try to grow, to aim for something better than where you started. Some goals you'll hit. Some you won't. Some you'll realize weren't the right goals in the first place.\n\nThe person who sets ten resolutions and achieves three has still achieved three things they might not have otherwise. The person who aims for a big goal and gets halfway there is still halfway further than they were.\n\nGoals need motivation, faith, and work. But they also need grace—the willingness to try, to stumble, to adjust, and to keep going anyway.\n\nSo make your resolutions. Write them down. Share them with people who matter to you. And then do your best—knowing that your best will look different on different days, and that's okay.\n\n## Related Reading\n\n*More on mindset, goals, and personal growth:*\n\n[How to Stop Making Excuses (And Why Your Brain Keeps Creating Them)](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-stop-making-excuses)\n\n[Time Management Tips That Actually Work](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fhow-to-manage-your-time-effectively)\n\n[How to Stop Overthinking Everything](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fwhy-are-you-overthinking)\n\n[Self-Discipline: How to Build It](https:\u002F\u002Fwww.workingal.com\u002Farticles\u002Fself-discipline-7-proven-ways)\n\n","new-years-resolutions-have-you-made-yours","New Year's resolutions, how to keep resolutions, goal setting, why resolutions fail, New Year goals, how to set goals, resolution ideas, stick to resolutions","Why do most New Year's resolutions fail by February? Learn science-backed strategies to set goals that actually stick—plus a simple framework that works.",{"id":303,"name":304,"alternativeText":52,"caption":52,"width":53,"height":54,"formats":305,"hash":326,"ext":57,"mime":60,"size":327,"url":328,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":329,"updatedAt":330},74,"new-years-resolutions.jpg",{"large":306,"small":311,"medium":316,"thumbnail":321},{"ext":57,"url":307,"hash":308,"mime":60,"name":309,"path":62,"size":310,"width":64,"height":65},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_new_years_resolutions_c1a3747292.jpg","large_new_years_resolutions_c1a3747292","large_new-years-resolutions.jpg",55.35,{"ext":57,"url":312,"hash":313,"mime":60,"name":314,"path":62,"size":315,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_new_years_resolutions_c1a3747292.jpg","small_new_years_resolutions_c1a3747292","small_new-years-resolutions.jpg",18.68,{"ext":57,"url":317,"hash":318,"mime":60,"name":319,"path":62,"size":320,"width":78,"height":79},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_new_years_resolutions_c1a3747292.jpg","medium_new_years_resolutions_c1a3747292","medium_new-years-resolutions.jpg",34.06,{"ext":57,"url":322,"hash":323,"mime":60,"name":324,"path":62,"size":325,"width":85,"height":86},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_new_years_resolutions_c1a3747292.jpg","thumbnail_new_years_resolutions_c1a3747292","thumbnail_new-years-resolutions.jpg",6.36,"new_years_resolutions_c1a3747292",113.55,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fnew_years_resolutions_c1a3747292.jpg","2021-01-01T02:58:44.145Z","2021-01-01T02:58:44.167Z",{"id":26,"name":27,"slug":28,"createdAt":220,"updatedAt":221,"publishedAt":96},{"id":14,"name":223,"slug":224,"instagram":225,"facebook":226,"bio":227,"createdAt":228,"updatedAt":229,"publishedAt":230,"linkedIn":231,"avatar":333},{"id":14,"name":233,"alternativeText":234,"caption":234,"width":112,"height":112,"formats":334,"hash":241,"ext":115,"mime":118,"size":242,"url":243,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":244,"updatedAt":245},{"thumbnail":335},{"ext":115,"url":237,"hash":238,"mime":118,"name":239,"path":62,"size":240,"width":121,"height":121},"https:\u002F\u002Fmedia.workingal.com\u002Fnew_years_resolutions_c1a3747292.jpg",{"id":338,"title":339,"createdAt":340,"updatedAt":341,"publishedAt":342,"content":343,"slug":344,"coffees":26,"seo_title":339,"keywords":345,"seo_desc":346,"featuredImage":347,"category":377,"author":378,"img":382},36,"All You Need to Know about Freebirthing","2020-12-30T18:17:31.347Z","2025-10-23T23:51:41.473Z","2020-12-30T18:40:37.077Z","### Many things have changed in the pandemic regarding the relationship between people and hospitals. \n\nThat is why *many women choose not to give birth in a hospital but at home*. This tactic existed even before COVID-19, but only a small percentage chose it. Since March 2020, **freebirthing** has increased.\n\n**Hospitals are no longer considered a safe place for a great number of women**. Pregnant women fear contracting the virus and believe that it is safer to give birth at home. So since hospitals have somehow lost their credibility due to the pandemic and often cannot meet people's needs, they are forced to operate outside the system. \n\nSome women choose to give birth at home is some *previous bad experience in the hospital*. A small but significant percentage of women report *treatment* by health care providers.\n\nApart from the pandemic, other women believe that giving birth at home, **in a familiar environment** will positively affect both the mother and the baby's psychology. At the same time, many women want to avoid medical interventions, such as medications, which they do not need, and to follow a natural birth procedure as much as possible.\n\nOn the other hand, many doctors have a different view of freebirthing. Everyone agrees that it's **a woman's right to decide about her child and her body**. However, she must be fully aware of her own and her child's health about the dangers behind this tactic. In case of complications during childbirth, a certified midwife must be present. Still, access to a hospital must be immediate. However, any lost time on the way to the hospital can be fatal. *Many studies demonstrate the dangers of freebirthing as the risk is higher for children born at home than children born in the hospital.*\n\nAnother problem that women who want to give birth at the home face are that they did not allow independent **midwives** to attend to pregnant women's homes due to the lockdown. Homebirth services were canceled, and for many, it was just before they gave birth. Many women *have now lost confidence in maternity services* and need time to rebuild it.\n\nHealth professionals support women's choices and want to make them more comfortable. The woman should be aware of the risks from childbirth at home; she should take all the necessary measures for herself and her child's safety. Also, she should be ready to turn to health professionals in case of any problem.\n\n**It is a woman's right** to experience this process as she wants and do anything to feel comfortable. The arrival of a child is a unique moment for a family. For this reason, she must, in any case, feel safe, but also be safe. \n","all-you-need-to-know-about-freebirthing","unassisted childbirth, what is freebirthing, wild birth, planned unassisted birth, birthing outside the system","Considering an unassisted birth? We break down the psychological reasons women choose freebirthing, the key legal facts, and the critical safety risks you must know.",{"id":348,"name":349,"alternativeText":350,"caption":350,"width":53,"height":54,"formats":351,"hash":372,"ext":57,"mime":60,"size":373,"url":374,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":375,"updatedAt":376},51,"all you need to know about freebirthing.jpg","all you need to know about freebirthing",{"large":352,"small":357,"medium":362,"thumbnail":367},{"ext":57,"url":353,"hash":354,"mime":60,"name":355,"path":62,"size":356,"width":64,"height":65},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Flarge_the_rise_freebirthing_2dd1237912.jpg","large_the_rise_freebirthing_2dd1237912","large_the-rise-freebirthing.jpg",53.46,{"ext":57,"url":358,"hash":359,"mime":60,"name":360,"path":62,"size":361,"width":71,"height":72},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fsmall_the_rise_freebirthing_2dd1237912.jpg","small_the_rise_freebirthing_2dd1237912","small_the-rise-freebirthing.jpg",17.05,{"ext":57,"url":363,"hash":364,"mime":60,"name":365,"path":62,"size":366,"width":78,"height":79},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fmedium_the_rise_freebirthing_2dd1237912.jpg","medium_the_rise_freebirthing_2dd1237912","medium_the-rise-freebirthing.jpg",32.32,{"ext":57,"url":368,"hash":369,"mime":60,"name":370,"path":62,"size":371,"width":85,"height":86},"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthumbnail_the_rise_freebirthing_2dd1237912.jpg","thumbnail_the_rise_freebirthing_2dd1237912","thumbnail_the-rise-freebirthing.jpg",5.54,"the_rise_freebirthing_2dd1237912",108.96,"https:\u002F\u002Fworkingal.s3.eu-north-1.amazonaws.com\u002Fthe_rise_freebirthing_2dd1237912.jpg","2020-12-30T18:15:25.444Z","2025-02-17T22:03:50.107Z",{"id":22,"name":23,"slug":24,"createdAt":94,"updatedAt":95,"publishedAt":96},{"id":14,"name":223,"slug":224,"instagram":225,"facebook":226,"bio":227,"createdAt":228,"updatedAt":229,"publishedAt":230,"linkedIn":231,"avatar":379},{"id":14,"name":233,"alternativeText":234,"caption":234,"width":112,"height":112,"formats":380,"hash":241,"ext":115,"mime":118,"size":242,"url":243,"previewUrl":62,"provider":90,"provider_metadata":62,"createdAt":244,"updatedAt":245},{"thumbnail":381},{"ext":115,"url":237,"hash":238,"mime":118,"name":239,"path":62,"size":240,"width":121,"height":121},"https:\u002F\u002Fmedia.workingal.com\u002Fthe_rise_freebirthing_2dd1237912.jpg",{"pagination":384},{"start":385,"limit":386,"total":293},0,5]