In this episode of Empowered by Claudia, we explore how to create your own personal retreat... a space of calm and peace you can return to whenever life feels overwhelming. Claudia reflects on the constant stream of news, social media, and pressures we absorb daily, and shares practical strategies to protect your peace, even in small moments.

From simple routines to habit stacking and sensory reset techniques, this episode gives you tools to intentionally invite calm into your day, wherever you are. You’ll learn how to recognise signs of overwhelm, set up little retreats, and create moments of peace that ripple through your life.

Whether you’re navigating work, caregiving, societal pressures, or invisible health challenges, this episode is a reminder that peace is something we can actively create, and overwhelm is not a sign of failure.

In This Episode You Will Learn:

• How constant stimuli impact your sense of calm and wellbeing
• Why creating a “retreat within” is essential for daily resilience
• Practical ways to build small moments of peace into your day
• How to recognise your personal signs of overwhelm
• Tips for habit stacking and reducing friction for peaceful routines
• Ways to reclaim calm, even in five minutes or less

Reflection Questions / Prompts:

• Where is your personal retreat within? How can you access it today?
• What small, simple acts bring you peace in everyday life?
• How can you prepare for moments of overwhelm before they happen?
• What routines could help you “tag in” peace into your day?

A Note from Claudia:
Overwhelm is not a failing... it’s your mind responding to the constant stimuli around us. Peace isn’t something that magically appears; it’s something we actively create, even in small moments. Take time today to step into your own retreat within, nurture yourself, and cultivate calm in your life. The link to read the systematic review on wellbeing interventions is here

Connect & Share:
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