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Sofia | Stress Management & Mindfulness

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Who am I if I am not…

an aid worker, an international professional, a military, an activist, an humanitarian (or the title on my business card)?

Who are we if we, who works/worked internationally in complex contexts, are no longer the identities we might have created about ourselves?

Who are we, when we return back to our own reality, where we are just like everyone else? When no one cares or knows about what we have done or about what is happening in other parts of the world that is not in the current news?

During my lectures about my own experience I start by talking about the identity I formed at a young age. I had just watched a rerun of live-aid (a fundraising event that took place in the late 80s) and I saw the UN cars delivering food parcels to people in need. I wanted to do just that, help people. So, I dreamt about working for the UN. Not really knowing what that entailed. I now realize that I wish I would have understood what that means in reality. Asking oneself: Why do I want to do this? Am I the right person to do it (right now)? Is the help needed? Where is my ego in this?

A few years down the line I really had to think about this. Who am I if I am not my work, my business card, my accomplishment, my chosen path, my identity I created? What are my values and are they still valid or have they changed along the way?

I end my lectures with highlighting what I wish I would have done before I started my international path (and later in life was affected by stress-related health issues).

The first thing on my list is:

Do the inner work. Before, during and after.

This will be a constant self-reflective exercise that will be needed throughout your international career.

Life will change and so will you.

Picture: From an election observation mission in Eastern Sudan during the referendum 2011.

#aidworker #aidworkerlife #humanitarians #humanitarianwork by @mindfulness_by_sofia

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3 years ago

Shame, shame oh the shame…

I have recently had some conversations with people that for various reasons have been on sick-leave for stress-related illness. One thing we had in common is the feeling of shame. So when I was diagnosed with exhaustion and much later PTSD. I felt that I had failed. I failed my colleagues. I failed my workplace. I failed my dreams. I failed myself. I felt so much guilt and shame when the doctor told me I was to go home and not back to work that beautiful day in June 2019. I remember looking at my boss with tears in my eyes. I had tried so hard to be ok. I tried for a whole year upon my return to Sweden.

I could not breathe. I had gotten myself another armoured vest for my worktrips to Kabul and Baghdad. A vest that did not put so much pressure on my chest. I constantly used one of those inhalators for asthma to be able to breathe.

I could not relax. My body was constantly tensed. I had gone to a chiropractor for 8 months because my neck and back was hurting so much.

I finally gave up. I finally admitted I was not ok. It felt like my life was over. What was I to do now? Rest? How? What will people think of me? I remember thinking: It is ok, it is the middle of June. No one will notice at work. It will be like I am on vacation for a while. I was gone for 10 months.

I know now when the shame has faded that I could not breathe because I had severe anxiety. I could not relax because my body was stuck in fight/flight mode due to trauma and stress.

I know now that I had PTSD and the reasons why. I tried for months to fight the diagnosis since my identity was so aligned with being an hardworking aid worker with an invisible armour around myself. In my mind it was only militaries that got PTSD. I had no clue about notions such as compassion fatigue and secondary trauma.

I know now I am not alone. We are many that has gone through the same journey.

I am able to talk about what happened to me now in order to contribute to increase the awareness of stress-related illness in particular amongst individuals working in high-risk areas.

Whoever needs to hear this. It is ok to not be ok sometimes. It will get better. You are not alone. by @mindfulness_by_sofia

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3 years ago

Contrasts…

Ancient traditions and futuristic cities. Zen and chaos. Quiet temples and neon lights.

We saw so much, but what touched us most were the people—the kindness, respect, knowledge, and simplicity practiced in everyday life.

From Osaka to Kyoto, Tokyo to Seoul, every place left its mark on us.

We leave with full hearts, unforgettable memories, and a deep appreciation for cultures that beautifully balance tradition and innovation.

Until next time.

Arigatou & gamsahamnida. ❤️ by @mindfulness_by_sofia

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a month ago

She shared her dream with me… and it led me somewhere beautiful.

I was only meant to visit some friends in Switzerland for a few days. I was thinking about where to go next—maybe Italy, maybe France. Then my friend said, “You have to go see the lavender fields in the south of France.”

So I did.

And it was magical.

I’ve always felt that my soul belongs near the Mediterranean. When I get close, something inside me lights up—that quiet glow, that fierce love for life.

I’m so grateful for the people in my life who see me, inspire me, and gently guide me toward the moments I didn’t even know I needed.

Thank you, Nadin, for lending me your dream. ♥️ by @mindfulness_by_sofia

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a year ago

The importance of a sense of belonging…

She hasn’t been in my life for long, yet it feels like a lifetime. I met her in Jerusalem eight years ago—a meeting that changed everything. I’ve met many people in my life, but no one like her. She is fierce. She is magnetic. She lives life with so much fullness. She’s an adventurer, a natural healer, and a soul that shines. Somehow, she knows me better than I know myself at times. Every time we meet, my life changes—always for the better. Just being near her makes me see things in a new way.

This past week, I went to visit her in the beautiful place she now calls home: Kenya. I celebrated my birthday there, and she gave me the most special gift—a healing journey. We walked up a mountain, surrounded us with wild animals and the raw beauty of nature. My tired body felt alive again, and my soul found its spark.

It made me realize how important it is to feel connected—to belong. To be surrounded by people who truly see you, who accept you just as you are. That kind of togetherness is everything.

I feel so humbled and grateful for this past week. Grateful for her, for the day we met, and for the people in my life who fill it with love, light, and a sense of belonging.

@missaamrii ♥️

#soulfamily #soulsister #healingcommunity by @mindfulness_by_sofia

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2 years ago

The Power of Slowing Down...
When your body sends you signals to slow down, listen. Don’t let excuses drown out its voice.

Even in the chaos, simplicity is within reach. Walk a little slower. If your thoughts are stuck on repeat, pause. Sit down, close your eyes, and just breathe.

These small moments of mindfulness can make a big difference, gently reminding your body that it’s safe.

Take care of yourself—starting with this moment. #takeamoment #slowdown #mindfulness #breathnature taken in Twin Rivers Resort Tigoni by @mindfulness_by_sofia

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2 years ago

The Power of Owning Your Narrative

I want to share a tool I’ve found invaluable when working through trauma: finding your narrative. When we claim our stories, they cannot be taken away or lost. It’s a way to resist, to use our voices, and to reclaim our power.

A couple of years ago, I worked with two amazing collaborators, @fallckolm and @unfilteredcommunications , on projects that turned into exhibitions. It began with us—people who had returned home after serving abroad—sharing photos we had taken and the emotions tied to them. We felt compelled to tell the stories behind those images.

Then, we had the privilege of supporting others in doing the same. Among them was an inspiring group of young, aspiring photographers: Rohingya refugees in Cox’s Bazar who had formed a photo collective called Rohingyatography. Together, we created an exhibition called “Voices from a Camp.” These talented individuals not only captured daily life in the camp but also shared the voices and stories of those who lived there. They wanted the world to see them, hear them, and recognize their humanity. @fieldphotographycollective

Storytelling is an extraordinary way to heal—both individually and collectively. It offers a means to process trauma and find connection through shared vulnerability. Here’s why storytelling matters:

💬 Processing Emotions: Telling your story allows you to acknowledge your experiences and how they’ve affected you. This can reduce the weight of negative emotions, like fear or sadness, and make space for healing.

💬 Reframing Your Perspective: Sharing your narrative helps you identify your strengths and the lessons you’ve learned. It brings clarity, self-worth, and a sense of purpose.

💬 Fostering Connection: Stories bridge divides. They let us share our humanity and create bonds of trust and empathy with those who listen.

This is why I share my story—it’s part of my healing, and I hope it might reach someone who needs to hear it.

So, keep telling your stories. They matter.

Photo: Me, in love with the beauty at Alhambra ♥️

#storytelling #healingfromtrauma #trauma #ptsd #burnout #stressmanagement #healing #generationaltrauma by @mindfulness_by_sofia

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2 years ago

What didn’t start with me?

Since I began facilitating healing sessions for women from the Palestinian diaspora in Sweden, I’ve become increasingly interested in understanding trauma, particularly inherited or transferred trauma. How is trauma stored within us, passed down from generation to generation, and how does it shape us?
For so long, I was focused on healing from my own trauma (PTSD) caused by working in conflict zones, that I never paused to reflect on what I may have inherited.

My father is Algerian. Like many others after Algeria’s independence, his family moved to France. I never really considered what that experience must have been like for them, or what I might carry from my own family’s history.

Research shows that feelings of grief, sorrow, and anxiety, particularly those linked to stress responses, can be passed down to the next generation. Descendants can feel these emotions without fully understanding where they come from, even though they haven’t directly experienced the trauma.

The more I read about generational trauma, the more I not only understand the countries I’ve worked in but also myself. It allows me to articulate emotions I hadn’t fully recognized as I uncover the history of my family.

This journey has made me deeply aware of the importance of healing—not just for us as individuals, but for the collective. Healing is not only about releasing the burden of past trauma but also about transforming it. When we heal ourselves, we break cycles of pain and suffering, preventing us from passing that weight onto future generations.

Healing allows us to reclaim parts of ourselves we didn’t know were lost. It helps us reconnect with our ancestry and find strength in our roots. More importantly, by doing the work to heal, we aren’t just rewriting our personal narratives—we’re contributing to a larger, collective healing.

#generationaltrauma #changingthenarrative #healing #trauma by @mindfulness_by_sofia

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2 years ago

Self+Care = Selfish?

No. Absolutely not.

I used to believe self-care was selfish. Why focus on myself when there’s so much suffering in the world? I worked hard—probably harder than I should have—because I cared and wanted to make a difference.

But often, this happened in complex, dysfunctional environments where self-care wasn’t part of the conversation. No one talked about its effect on mental health, especially in jobs that involve supporting others or dealing with communities effected by trauma. Or maybe they did, and I just didn’t listen.

When I share my story of PTSD, it’s not for sympathy or blame. It’s to raise awareness—for individuals and organizations—about the consequences of neglecting self-care:

If you believe you don’t matter.
If you work in a toxic environment where only results count.
If you prioritize everything and everyone else before yourself.
If you don’t take time to rest after traumatic experiences.
If you don’t pause between high-stress missions or business trips.
If you don’t take the time to understand your own needs.

The list could go on. But here’s the truth: self-care is essential, not just for individuals but for the collective. When you heal, you heal others. When you care for yourself, you’re better equipped to care for others and set healthy boundaries at work.

You matter. And it’s time we all create environments where self-care is not only accepted but prioritized.

#selfcare #stressmanagement #ptsd #wellbeing by @mindfulness_by_sofia

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2 years ago

Work-war balance?

A person posted a simple question on LinkedIn the other day: How are you doing with your work-war balance?

It really struck a chord with me. Are we really managing that balance? I’m not so sure.

During a recent presentation, I showed a picture of myself standing amid the debris of what used to be a building in Gaza, destroyed just hours earlier, nearly 20 years ago. As I told the story, I found myself looking at the picture again, wondering if anything remained of what might have been rebuilt there since.

After moving back to Sweden from Hebron a couple of years ago, I began protecting myself by avoiding the news. For years, I had followed it daily as part of my work, but now I still protect myself from it. I don’t even own a TV.

However, since I regularly meet with a group of Palestinian women, I can’t escape the pain—the shared grief, the feelings of guilt and shame that they express. All of these difficult emotions.

So, I practice the tools that help me cope. Daily.

Before I was so emotionally involved, I was there. Now, I am here—safe. But that safety brings its own emotional challenges: helplessness, hopelessness.

Still, I do what I can from here, to the best of my capacity.

To answer the question: I am. I just am. by @mindfulness_by_sofia

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2 years ago

The Power of a Simple “Thank You”

Yesterday, a former colleague reached out to say “thank you” for what he had appreciated about me during our time working together. The feeling is mutual, and it reminded me of the profound impact appreciation has.

I’ve always admired people who, with ease and sincerity, make others feel truly valued—those who listen and make you feel seen. Their words of gratitude carry more than just politeness; they uplift, motivate, and remind us of our worth.

A simple “thank you” has the power to transform not just our mindset but our health and happiness. Studies show that expressing and feeling gratitude can reduce stress, help us sleep better, and even boost endorphins—the ”happy hormones” that energize us.

In the workplace, gratitude and appreciation are essential to creating a healthy environment. When we feel appreciated, we’re more engaged, more motivated, and more resilient. These small moments of recognition can create stronger bonds and a more positive culture.

And it’s not just about appreciating others—self-gratitude is equally important. Personally, I try to practice gratitude every day. Before bed, I reflect on at least one thing I’m thankful for, even on challenging days. Sometimes, I look in the mirror and tell myself, “I’m proud of you.” On the days I don’t manage, I try to forgive myself, reminding myself that I’m doing my best and that’s enough. Self-compassion is key.

So, have you told someone today that you appreciate them? Have you told yourself that you’re proud of who you are? If not, why not start now?

Photo: My nephew demonstrating an easy way to practice self-compassion. Give yourself a hug ❤️

#selfcompassion #selflove #gratitude by @mindfulness_by_sofia

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2 years ago

I’m so nervous…

I bumped into my neighbor in the elevator just as I was heading to my first Vipassana retreat—a 10-day silent meditation experience. Anxiety hit me hard. I kept wondering why I’d signed up for something so intense, especially when I could barely sit still for 5 minutes.

As someone who teaches mindfulness in workshops and lectures, I often hear people say, “I just don’t have time to sit still and focus on myself. How can I, when there’s so much going on around me?”

Anyway, there I was in the elevator, standing next to this neighbor I’d hardly spoken to in the 12 years we’ve lived in the same building. She asked if I was going on vacation, and I told her about the silent retreat. I admitted I was nervous, and she simply said, “I’ve been to those retreats. Just take one breath at a time.”

And that’s exactly what I did. From struggling to sit for 5 minutes a day, I found myself meditating for 10 hours a day. On the first day, I panicked—I wasn’t used to meeting myself in silence without any distractions. All the emotions came over me. But I remembered what she had told me and did exactly that. I sat down, focused on my breathing, and stayed for the full 10 days. It turned out to be one of the best experiences of my life.

So here’s my neighbor’s message to anyone who needs to hear it today:

“Just take one breath at a time.”

#mindfulness #vipassana #breathingexercises by @mindfulness_by_sofia

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2 years ago