Mental Load: The Invisible Work That Wears You Out
Mental load is the constant anticipating, planning and keeping track – invisible, boundaryless, never finished. What the research shows and what you can do.
Read more →
Self-Optimisation: When Working on Yourself Becomes a Burden
Self-optimisation promises a better life and often delivers exhaustion. What research on contingent self-worth says – and where the line runs.
Read more →
What does a life coach cost in Switzerland?
Honest figures on coaching prices in Switzerland: typical ranges, what determines the price, why there are no official statistics – and what you should look out for.
Read more →
Cycle and Mood: What the Research Really Shows – and When It's More Than «Bad Days» (PMS vs. PMDD)
«It's just hormones» – is it? What studies show about the cycle and mood, where PMS ends and PMDD begins, and what coaching can and cannot do about it.
Read more →
Heat and the Mind: What Heatwaves Do to Us
New 2026 studies show heat strains more than the circulation – it strains the mind. What is solid evidence, and what actually helps in hot weeks.
Read more →
Regulating Your Nervous System: What the Polyvagal Trend Gets Right
«Regulate your nervous system» is everywhere. In 2026, 39 experts declared polyvagal theory untenable. What still works – and what you can drop.
Read more →
Quiet Cracking: When Job Satisfaction Quietly Crumbles
Not resignation, not doing the bare minimum – but slow crumbling. What lies behind the trend term quiet cracking and what actually helps.
Read more →
Self-Compassion Instead of Self-Criticism
Self-compassion sounds soft – the research says otherwise. What meta-analyses show, why it doesn't make you lazy and how to start concretely.
Read more →
A Mid-Year Review Instead of New Year's Resolutions
Half the year is gone – the perfect moment for a fresh start. What the fresh start effect shows and how if-then plans carry your goals.
Read more →
The Art of Switching Off: Why Holidays Alone Don't Restore You
The restorative effect of a holiday fades fast. What actually restores you: the four recovery experiences described by Sonnentag and Fritz – and how to use them.
Read more →
Setting Boundaries Without Guilt
Why saying no triggers guilt – and how to set boundaries kindly and clearly with I-statements, the broken record technique and DEAR MAN.
Read more →
Boreout: When Being Under-Challenged Makes You Ill
Bored, under-challenged, empty inside at work? What lies behind the Swiss concept of boreout, how it differs from burnout – and what actually helps.
Read more →
Nature as Therapy: What Forest Bathing Really Does
Forest bathing is trending – but what does the research say? What 120 minutes of nature a week does, what is overstated and how to fit nature into your week.
Read more →
People Pleasing: Why We Want to Keep Everyone Happy
Always friendly, always available, never a no? Where people pleasing comes from, what psychology says about it – and how to learn to take yourself seriously.
Read more →
Sleep and Mental Health: The Underestimated Superpower
Why sleep regulates your emotions, what really helps with sleep problems – and which sleep myths you can safely forget.
Read more →
Journaling: Self-Reflection With Pen and Paper
What journaling really does: what the research says about expressive writing and gratitude – and four methods you can start with today.
Read more →
AI as a Therapist? What ChatGPT & Co. Can Do – and What They Can't
More and more people talk to chatbots about their mental health. What AI can really do, where the risks lie – and what only a human can give you.
Read more →
Doomscrolling: What Constant Scrolling Does to Us
Doomscrolling is linked to stress and lower well-being. What the research shows, why the dopamine detox is a myth – and what actually helps.
Read more →
A Mental Spring Clean: Clearing Out Thoughts and Obligations
Full to-do lists, circling thoughts, too many obligations? How to declutter your head with a braindump and a weekly plan – practical and well-founded.
Read more →
Training Resilience: Exercises for Everyday Life
Resilience can be learned. Five practical exercises with a scientific background – from social contact through small successes to mindfulness.
Read more →
Loneliness – The Underestimated Public Health Problem
Around a third of the Swiss population sometimes feels lonely – young people more often than older ones. Why loneliness can make you ill and what helps.
Read more →
Emotional Fitness: Training Your Mind Like a Muscle
Emotional fitness is the wellness trend of 2026. What lies behind the term, what the research really supports – and how to get started in everyday life.
Read more →
Winter Blues or Depression?
Tired, listless, craving sweets? How to tell the winter blues from seasonal depression – and when professional help matters.
Read more →
HSP Test – Understanding High Sensitivity & Putting It in Perspective
Free HSP test based on the scientific concept of Sensory Processing Sensitivity by Elaine N. Aron. Get an anonymous evaluation of your sensitive perception in just a few minutes.
Read more →
Personality Type Test – Understanding the Big Five (OCEAN)
Free personality test based on the scientifically recognised Big Five model (OCEAN). Get a clear, anonymous evaluation of your personality structure in just a few minutes.
Read more →
Burnout Early Warning System – Recognising Stress & Exhaustion
Recognise early signs of burnout and emotional exhaustion. Free, scientifically based burnout test with instant results. Anonymous, preventive and easy to understand.
Read more →
Gaining Clarity with Self-Tests
check.chw-coaching.ch is your free and anonymous testing platform for scientifically grounded self-reflection. In just a few minutes, you gain clear insights into burnout, personality, high sensitivity and emotional intelligence.
Read more →
Empathy Can Be Learned – Here's How
Many people find it hard to put themselves in someone else's shoes because they unconsciously project their own experience onto others and use their own perspective as the yardstick…
Read more →
Coaching as a Bridge to Therapy
Coaching can be a valuable source of support while you're waiting for a therapy place. It helps you gain emotional stability…
Read more →
Mindfulness Meets Dark Humour
The Netflix series Murder Mindfully humorously blends mindfulness with crime drama – and shows with surprising depth how conscious living can change our…
Read more →
9 Personality Types
The Enneagram describes nine personality types, each with individual strengths, challenges and potential for growth. It invites you to explore yourself more…
Read more →
What Is Self-Reflection?
Self-reflection means consciously observing your own thoughts, feelings and actions and drawing insights from them for personal growth.
Read more →
Simple Mindfulness Exercises for Everyday Life
Simple mindfulness exercises such as conscious breathing, mindful eating, body scans, mindful walking and daily gratitude help you…
Read more →
Baader-Meinhof Phenomenon / Frequency Illusion
As soon as we consciously engage with something – like a friend's new Skoda – our brain starts paying close attention to it. This phenomenon is called the…
Read more →
Mindfulness vs. Meditation: What's the Difference?
Mindfulness is a conscious attitude of perceiving the present moment without judgement, and it can be practised at any time in everyday life.
Read more →
Mindfulness – Just a Trend or Something More?
Mindfulness is more than just a trend – it's a proven way to reduce stress, improve concentration and boost your emotional wellbeing…
Read more →
Mindfulness-Based Stress Reduction (MBSR)
MBSR (Mindfulness-Based Stress Reduction) is a scientifically grounded programme for managing stress through mindfulness, combining meditation…
Read more →
You Say You Want Change
Change doesn't happen on its own – it takes conscious decisions and concrete steps. Do you really want to change something, or just the idea of it…
Read more →
Routines in Everyday Life
Routines are essential for more energy, emotional balance and personal growth. By taking small, manageable steps…
Read more →
The Pareto Principle
The Pareto principle (80/20 rule) states that 80% of results come from 20% of the effort. By focusing on the most important 20%
Read more →
Self-Reflection: The Key to Happiness
Self-reflection helps you understand yourself better, make conscious decisions and foster personal growth.
Read more →
Nonviolent Communication
Nonviolent Communication (NVC) is a method that fosters empathy and understanding by helping you express feelings and needs clearly and…
Read more →
Brainstorming for Self-Reflection
Brainstorming is a creative tool that can be used not only for generating ideas but also for self-reflection. It helps…
Read more →
What exactly is resilience?
Resilience is the ability to cope with crises and challenges and to emerge from them stronger. It's built on seven key factors such as…
Read more →
Why it's okay to seek help
Seeking help is not a sign of weakness but of courage and self-love. It shows that you are ready to take responsibility for your life and…
Read more →
What Happens in Life Coaching?
Life coaching supports you in gaining new perspectives, reaching your personal goals and unfolding your potential – for more energy…
Read more →
What exactly is coaching?
Coaching is a solution-focused process that supports people in reaching personal or professional goals, unfolding their potential and…
Read more →
Personal Development
Personal development is the conscious process of improving your own thinking, feeling and behaviour in order to reach personal goals and lead a…
Read more →
The Triangle: Thoughts, Emotions and Actions
The triangle of thoughts, emotions and actions shows how closely these three areas are connected and how they influence one another.
Read more →
The Power of Your Environment
Our home and surroundings have a significant influence on our emotional wellbeing. Through conscious design with light, colours…
Read more →
Persistence Brings Change
Persistence is the key to lasting change and success, because it enables us to keep working towards our goals in spite of setbacks.
Read more →
Men and Emotions
Emotional intelligence is not a weakness but a strength that helps men understand their feelings better, build healthier relationships and…
Read more →
Recognising and Preventing Burnout
Burnout develops gradually and often shows itself through chronic exhaustion, irritability or withdrawal. Taking the first signs seriously and…
Read more →
Nutrition and Emotional Health
A healthy diet influences not only the body but also emotional health by supporting the production of mood-regulating…
Read more →
Finding Inner Calm with PMR
Progressive muscle relaxation (PMR) is a simple and effective technique in which consciously tensing and relaxing muscle groups releases stress…
Read more →
The History of the Term 'Trauma'
The term 'trauma' evolved from meaning a physical wound to describing psychological injuries, and today stands for individual and…
Read more →
Micro-Breaks: Small Time-Outs
Micro-breaks are short, conscious time-outs in everyday life that help reduce stress, boost concentration and increase wellbeing.
Read more →
Why men stay silent
Many men hesitate to talk about their feelings because social conditioning, fear of rejection and a lack of role models hold them back.
Read more →
How Thoughts Shape Our Lives
Our thoughts influence our emotions, decisions and actions – and with them the results in our lives. By becoming aware of our thinking patterns…
Read more →
The Three Levels of Thinking
The three levels of thinking – inferences, evaluations and core beliefs – determine how we perceive the world, judge it and respond to it.
Read more →
Irrational Thinking!
Our thoughts determine our emotions, decisions and actions – often unconsciously and shaped by irrational patterns.
Read more →
Body Scan for Beginners
The body scan is a simple mindfulness exercise in which you consciously tune in to your body to reduce stress, release tension and find inner calm…
Read more →
Resolutions for 2025
Find your personal "why" and set motivating resolutions for 2025 with the SMART, WOOP and HEART methods. This is how you achieve your goals sustainably…
Read more →
Mindfulness: Inner Balance
Mindfulness is the key to reducing stress, finding emotional balance and creating a more conscious connection with yourself – especially for…
Read more →
Menstruation, Emotions and Relationships
Through hormonal fluctuations, the menstrual cycle influences emotions and can affect relationships, for instance through mood swings…
Read more →
What Is Power Posing?
Power posing is a simple technique that uses deliberate, confident body postures to boost your self-confidence and reduce stress…
Read more →
Rational Emotive Behavior Therapy (REBT)?
Rational Emotive Behavior Therapy (REBT) is a cognitive behavioural therapy that aims to identify irrational thinking patterns…
Read more →
What is Cognitive Behaviour Therapy (CBT)?
Cognitive Behaviour Therapy (CBT) is an effective method for recognising negative thought patterns, questioning them and replacing them with constructive beliefs…
Read more →
Are Men with Emotions Strong?
True strength lies not in suppressing emotions but in dealing with them consciously. Men who allow and express their feelings show courage…
Read more →The Art of Self-Reflection
Self-reflection enables men – and everyone else – to understand their feelings better and deal with them consciously. This practice fosters a…
Read more →
How Exercise Affects Our Mood
Find out how sport and exercise can improve your mood. CHW-Coaching in Wetzikon and the Zurich Oberland shows the connections between physical activity, emotional wellbeing and stress relief.
Read more →
Ikigai: The Japanese Art of Living
Ikigai is the Japanese art of living that teaches us to lead a fulfilled life through small steps, letting go, joy in everyday moments, mindfulness and passion…
Read more →
Trust Andrew Tate?
Andrew Tate attracts many people, especially young men, by speaking directly about topics like discipline, personal responsibility and success.
Read more →
Empathy and Empaths
Empathy is the ability to recognise, understand and emotionally resonate with other people's emotions and thoughts. An empath is a particularly…
Read more →
Healthy Selfishness (3/3)
The final part describes concrete steps towards self-assertion and self-care so you can live healthy selfishness in everyday life, and encourages…
Read more →Healthy Selfishness (2/3)
The second part explains how to balance healthy selfishness with social responsibility by setting boundaries for yourself…
Read more →Healthy Selfishness (1/3)
The first part explains the concept of healthy selfishness, emphasizing the importance of prioritizing one’s own needs to lead a fulfilling life without…
Read more →
Highly Sensitive Individuals and their energies
Highly sensitive individuals can protect their energies by setting conscious boundaries, creating regular retreats, and practicing emotional detachment.
Read more →
High sensitivity in relationships
High sensitivity can bring both challenges and opportunities in relationships, as highly sensitive individuals experience emotions more intensely and have a…
Read more →Overcoming Procrastination
Procrastination is often not a sign of laziness but has deeper psychological causes such as fear of failure, perfectionism, or a lack of self-regulation.
Read more →
Perfectionism: Curse or Blessing?
Perfectionism may seem desirable, but it can lead to stress, procrastination, and burnout. In my coaching, I help you let go of this pressure and find a…
Read more →
What is burnout?
Burnout is a state of emotional and physical exhaustion often triggered by chronic stress. Symptoms include persistent fatigue, negative attitudes toward work…
Read more →
Coaching vs. Therapy
Coaching and therapy differ primarily in focus: while coaching is future-oriented and aims to achieve goals and unlock potential…
Read more →
Scanner personalities
Scanner personalities are individuals with a wide range of interests who find it challenging to focus on just one project or topic, as they are constantly…
Read more →
The Chameleon Effect
The Chameleon Effect describes our tendency to unconsciously mimic the behavior, language, or body language of others to be accepted in social situations.
Read more →
The Power of Incongruence
Incongruence arises when your inner needs clash with outer expectations. It often leads to stress, emotional exhaustion and a loss of self — here is how to recognise it.
Read more →
Distraction: A Modern Escape Mechanism
Work, parties, video games or alcohol can look harmless, yet they are often an attempt to avoid stress and uncomfortable feelings. How the cycle works and how to break it.
Read more →
What is High Sensitivity?
High sensitivity describes an increased receptivity to external stimuli and emotional impressions, which can lead to more intense perceptions and a deeper…
Read more →