Self-Care & Mental Wellness: Tiffany Cepeda Of Mind and Business Life Coaching On The Top Five Self-Care Practices That Improve Mental Wellness

An Interview With Maria Angelova

Self-care plays a pivotal role in impacting our mental wellness by fostering a profound connection with oneself and shaping our outlook on various aspects of life. Learning how to love oneself and dedicating time to understanding personal sources of fulfillment are critical elements in this process. This self-love and care significantly influence not only our self-perception but also our interactions with the world, our relationships with family, friends, and strangers, and the dynamics of our daily lives.

Let’s face it. It seems that everyone is under a great deal of stress these days. This takes a toll on our mental wellness. What are some of the best self-care practices that we can use to help improve our mental wellness and mental well-being? In this interview series, we are talking to medical doctors, mental health professionals, health and wellness professionals, and experts about self-care or mental health who can share insights from their experience about How Each Of Us Can Use Self Care To Improve Our Mental Wellness. As a part of this series, I had the distinct pleasure of interviewing Tiffany Cepeda.

A: Tiffany Cepeda, a globally recognized Life Coach and founder of Mind & Business Mastery, draws on her profound understanding of psychology to empower individuals in developing a successful self-image and overcoming overwhelm. Her curated series of transformative books reflects a visionary spirit, offering practical tools for growth and resilience. Tiffany’s compassionate approach sets her apart, dedicated to inspiring individuals to embrace their true potential for lives of abundance, purpose, and inner peace.

Thank you so much for doing this interview with us. It is a great honor. Our readers would love to learn more about you and your personal background. Can you please share your personal story? What has brought you to this point in your life?

Life doesn’t always unfold like a tapestry of rainbows, unicorns, and sunshine. Unexpected moments can permeate our existence without warning. They may stem from personal choices, intentional or not, or result from the ripple effects of those closest to us and the decisions they make. My narrative intertwines with both.

I emerged from a broken home, where my father’s alcoholism and violence cast shadows. Witnessing my mother endure abuse, I often sought refuge in the closet, shielding my younger sister. As the eldest, a silent responsibility compelled me to step into a “second mother” role, especially after my father’s passing at age 12. These experiences forced me to mature quickly. I never quite fit in with kids my age, and loneliness occasionally overshadowed my journey. Frequent school changes made adaptability a norm.

Growing up, I actively sought mentors — adults whose lives I aspired to emulate. A deep desire to learn and grow fueled my quest for a healthy adult life. Childhood trials propelled me to want more, seek the unconventional, yearn for better, and ultimately set an example for the next generation, including my future children.

College brought opportunities to travel globally, exposing me to diverse cultures, third-world circumstances, and the harsh realities of human trafficking. I empowered parents by raising awareness and teaching them to recognize signs and protect their children. Studying psychology and marketing fueled my curiosity about the “why” behind things, leading me to the path of Life Coaching.

Entering adulthood, I married young, anticipating a lifelong partnership that ultimately didn’t endure. The grueling divorce provided profound insights into loss, grief, starting anew, and rediscovering oneself. Several years later, I remarried an incredible husband, fostering a happy and healthy marriage. Together, we have the privilege of raising four boys, including twins.

My varied past has shaped a refined perspective and a determination to help individuals master their minds — the one element within their control. I believe that mastering the mind is the key to mastering life. Through this journey, we create opportunities to thrive rather than merely survive, offering ourselves clarity, peace, and a fresh perspective amid life’s challenges. My mission is to assist others in living a life free from stress and overwhelm by teaching them how to master their minds.

What is your “WHY” behind what you do? What fuels you?

Having a “why” is crucial for everyone. Mine is to foster a healthy generation and create a better space for families, children, and individuals to thrive instead of just surviving. The turning point in my understanding of this “why” came during my divorce when I found myself as a single mom starting anew. It was a rapid realization of my capabilities, rooted in the power within, originating in the mind. Despite losing everything, I had to rebuild not only for myself but also for my child and future children. This experience has been a constant motivation for me to assist others in doing the same.

My knowledge of success principles doesn’t solely come from personal experience but also from studying the mind, human behavior, and our operational mechanisms. These principles are within our reach, waiting to be utilized. I strongly believe that not everyone is aware of the mind’s power and its potential to truly transform lives. This is my “why”: to empower others to live free from overwhelm, to thrive, to master their lives by mastering their minds, and ultimately contribute to creating a healthy next generation.

Sometimes our mistakes can be our greatest teachers. Can you share a story about a mistake or failure which you now appreciate has taught you a valuable lesson?

The proverb “Haste makes mistakes” (Proverbs 19:2) is a daily reminder for me on how to navigate past failures and move forward. My impatience, especially when it comes to waiting for the right timing, the right person, or the right opportunity, has led me to fall short in certain areas. This impatience was particularly evident in my approach to relationships.

Getting married at a young age became a significant area where my lack of patience impacted my decisions. In my rush to be married, I overlooked red flags and struggled to discern what a healthy relationship truly entailed. Unfortunately, this haste resulted in a divorce, an outcome I never anticipated. Reflecting on this experience, I realize that my eagerness to be married overshadowed the importance of individual growth and the wisdom needed to recognize warning signs in relationships.

The lessons learned through this process have shaped me into a complete and stronger individual. Now, I am driven to help others comprehend the power of patience and the significance of fostering healthy dynamics in relationships. These dynamics also impact the entire household as a whole. The journey towards understanding the value of waiting for the right time and the right person, ensuring that the foundation of any relationship is built on solid ground is one of the most important decisions an individual can make for both themselves and their children. Every relationship dynamic creates a ripple effect for better or for worse depending on our choices.

You are a successful leader. Which three character traits do you think were most instrumental to your success? Can you please share a story or example for each?

“Intentional” is a principle I live by, as I often say, there’s no time to waste time. Time holds inherent value, and its cost can be significant. As a mother of four, life coach, author, and entrepreneur, I believe that cultivating balance and discipline requires intentional effort. Those that know me, know I am extremely disciplined in this area because there is only so much time in a day. Nothing unfolds by chance; it necessitates work, prayer, and persistence — a lesson learned in both my personal and professional life.

To be intentional is to pave the way for success, even if the outcome doesn’t align precisely with your initial expectations. This is a concept I explore throughout the pages of my book, “Power of Pain.” I make a conscious effort to be intentional with my family time, personal time, and professional commitments. Striking a balance comes with numerous benefits, bringing about incredible peace, but it all begins with understanding what to say “yes” or “no” to in one’s own life. This conscious decision-making then ripples into other areas, shaping a harmonious and purposeful existence.

Integrity has been a guiding principle in my life from a very young age. As a child, truth held immense importance for me, believing that honesty would always lead to freedom, while cover-ups would inevitably bring about consequences, discord, and erode trust. I take pride in conducting myself with integrity in both personal and professional aspects of my life.

In the corporate world, there have been instances where certain actions or requirements were expected for career advancement, but I’ve turned down opportunities that compromise my belief in integrity. I firmly believe that no amount of money can buy integrity. In a world where you are all you’ve got, living authentically, embracing a life of truth and cleanliness is paramount.

I’ve witnessed the repercussions of a lack of integrity, understanding that it can eventually catch up and have negative consequences. Conversely, I’ve seen the power of truth in elevating individuals to the positions they were destined for including my own life. Integrity has always revealed itself and proven to be a reliable guide.

Perseverance is a quality instilled in me by my mother. Witnessing her unwavering determination, and her refusal to give up on herself, our future, and on my sister and me as her daughters, has been a profound inspiration. Observing this resilience during my childhood allowed me to develop and embrace this character trait.

Life, as we know, doesn’t always unfold according to our plans. However, I’ve come to understand that while we may not control life’s twists and turns, we can certainly plan to persevere. Whether facing setbacks in launching a business, navigating challenging family dynamics, or starting over from scratch, I’ve encountered numerous situations where perseverance was key.

The example set by my mother, especially when my father passed away when I was just 12, demonstrated that one can overcome adversity and start anew. Following my divorce, I found myself with nothing, lost many friends, my community, and ened up renting a room from another single mom until I could regain my footing. Through determination and hard work, I have been able to create an entirely fresh and thriving life. It has not come without grit, sweat, tears, and lots of work. This relentless pursuit hasn’t ceased. My journey, guided by the grace of God, has brought me to where I am today.

What are some of the most interesting or exciting new projects you are working on now? How do you think that will help people?

Annually, we host a free women’s event called “Being Happy & Staying There.” During this event, we condense our six-month life coaching program into two impactful days. Our focus is on providing practical tips to empower women to live free from stress and overwhelm, applicable to any area of their lives. The ultimate goal of this event is to give back to the community and help individuals learn how to master their minds and lives. It’s an opportunity to share valuable insights, promote well-being, and contribute to the journey of personal growth and empowerment for all participants.

Collaborating with Hope Partnership, I am dedicated to finding solutions for homelessness. In the coming years, I envision implementing practical strategies to assist individuals struggling to secure affordable housing, providing them with the opportunity to thrive. This ambitious vision aligns with our commitment to making a tangible impact on the lives of those facing housing challenges.

Additionally, there is an exciting opportunity to partner with Hope Partnership in the mental health arena. This collaboration presents a chance to address the intersectionality of homelessness and mental health, working towards comprehensive solutions that consider both aspects of well-being. I am enthusiastic about the potential impact we can make in these critical areas and look forward to contributing to positive change.

In April 2024, we have a three-day women’s retreat titled “Being Happy & Cruising There.” During this retreat, we will embark on a rejuvenating journey on a three-day Bahamas cruise. Our aim is not only to offer a relaxing escape but also to empower women by imparting practical techniques for living stress-free. The retreat provides a unique opportunity for women to focus on themselves, recharge, and implement strategies that contribute to lasting happiness and well-being. I’m thrilled about the prospect of creating a supportive and transformative experience for all participants during this special retreat.

Sitting on the Health Leadership Council provides me with the chance to contribute to the development of a plan aimed at creating practical resources for mental and behavioral health within the communities of FL. It’s a meaningful endeavor that aligns with my commitment to making a positive impact on the well-being of individuals in our community. I look forward to collaborating with the council to address the critical aspects of mental and behavioral health and work towards implementing effective solutions for the community.

OK, thank you for all of that. Let’s now shift to the main focus of our interview, about the interface between self-care and mental health. From where you stand personally or professionally, why are you so passionate about mental well-being?

Growing up as a committed people pleaser, I didn’t fully grasp the significance of establishing healthy boundaries until I started feeling constrained, frustrated, and as though having a voice wasn’t acceptable. Through years of counseling and a continual journey of learning, application, and understanding in both my personal and professional realms, I came to a crucial realization.

I discovered that the foundation of setting healthy boundaries lies in self-care. It became evident that without genuine self-love — from the inside out — taking care of external aspects becomes compromised, leaving little authenticity to offer others. This process begins at home, within the individual self. For some, mastering this skill feels like a gradual process, while for others, prioritizing oneself to genuinely care for others comes more naturally.

An analogy that resonates with me is the airplane scenario: always secure your oxygen mask before assisting others, even your own family. The reasoning is profound — without nurturing oneself, how can there be ample time, energy, and reserves for those around you? Self-care, or as I prefer to call it, self-love, emerges as the cornerstone for maintaining healthy mental and emotional well-being, enabling the capacity to share that vitality with those in both personal and professional spheres of life.

Based on your research or experience, how exactly does self-care impact our mental wellness?

Self-care plays a pivotal role in impacting our mental wellness by fostering a profound connection with oneself and shaping our outlook on various aspects of life. Learning how to love oneself and dedicating time to understanding personal sources of fulfillment are critical elements in this process. This self-love and care significantly influence not only our self-perception but also our interactions with the world, our relationships with family, friends, and strangers, and the dynamics of our daily lives.

The phrase “our words and actions can affect someone else’s day” encapsulates a fundamental truth. My approach with clients involves teaching them that they have a choice in determining how external words influence their emotions and actions. Achieving this level of self-control originates from a foundation of self-love, a quality nurtured through the practice of self-care.

Practically, I recommend dedicating at least thirty minutes per week to engage in activities that bring joy and fulfillment. Whether it’s journaling, pursuing a hobby, enjoying a favorite coffee or smoothie, or sharing a walk with a friend, the key is to find something enjoyable to look forward to — something that nourishes and replenishes the self. This advice may seem unconventional in everyday workplaces or within family dynamics, where the norm is often constant giving and working with little time for self-discovery.

Self-care and self-love require intentionality — they are conscious choices that contribute significantly to maintaining a healthy emotional and mental state. By regularly engaging in self-care practices, we refine ourselves, empowering our mental health. This empowerment extends to shaping our interactions and perspectives of others. It even enhances our capacity for empathy, allowing us to navigate challenging situations with increased patience and understanding.

In summary, self-care is not merely a luxury but a necessity for cultivating mental wellness. It is a deliberate and transformative practice that influences our emotional health, relationships, and overall outlook on life. By embracing self-care, we empower ourselves to lead more fulfilling, balanced lives.

Can you please share your “Top Five Self-care Practices That Each Of Us Can Use To Improve Our Mental Wellness”?

I think it is important to cover the three main bases for self-love and self-care. Here are the top five self-care practices that can significantly improve mental wellness, shaping mood, behavior, and relationships for the better:

1)Random Acts of Kindness Days:

• Mood: Dedicate a day to performing random acts of kindness for strangers or loved ones. Acts of kindness trigger the release of oxytocin, promoting feelings of connection and happiness.
• Behavior: Cultivate a habit of kindness, reinforcing positive behavior patterns and fostering a more compassionate outlook on life.
• Relationships: Strengthen relationships by involving others in acts of kindness, creating a ripple effect of positivity and shared goodwill.

2)Establishing Boundaries:

• Mood: Setting clear boundaries protects personal space and reduces feelings of overwhelm, contributing to a more balanced emotional state.
• Behavior: Respect for personal boundaries instills assertiveness, promoting healthier communication and interactions with others.
• Relationships: Well-defined boundaries foster mutual respect and understanding, strengthening relationships by creating a framework for healthy dynamics.

3)Regular Physical Exercise:

• Mood: Exercise releases endorphins, enhancing mood and reducing symptoms of anxiety and depression.
• Behavior: Regular physical activity up to two or three times per week contributes to increased energy, better focus, and improved self-esteem, influencing positive behaviors in various aspects of life.
• Relationships: Physical well-being positively correlates with emotional well-being, translating into more fulfilling interactions with oneself and others.

4)Quality Sleep:

• Mood: Prioritizing sufficient and quality sleep positively impacts mood regulation, emotional resilience, and stress management.
• Behavior: Well-rested individuals exhibit better decision-making, increased productivity, and enhanced emotional intelligence and a healthier brain.
• Relationships: Improved sleep fosters patience, understanding, and effective communication in relationships, reducing the likelihood of conflicts.

5)Digital Detox:

• Mood: Plan periodic digital detox retreats where you disconnect from screens and immerse yourself in activities like reading, outdoor adventures, or creative pursuits.
• Behavior: Break the cycle of constant connectivity, promoting a healthier relationship with technology and encouraging a more balanced and mindful lifestyle.
• Relationships: Engage in digital detox retreats with friends or family to deepen connections, fostering genuine, screen-free interactions and shared experiences.

Can you please share a few of the main roadblocks that prevent people from making better self-care choices? What would you suggest can be done to overcome those roadblocks?

1. Guilt and Self-Worth Issues:

• Roadblock: Many individuals, especially caregivers or those with high-responsibility roles, may feel guilty when prioritizing their own needs, associating self-care with selfishness. The concept of “mom guilt” is a very real thing and can be pushed past with the proper tools and perspective. In fact, learning how to push through the feelings of guilt is oftentimes rooted in self-esteem and understanding the example you set is shaping the beliefs of those you care for.
• Psychological Perspective: This guilt often stems from underlying self-worth issues, where individuals may feel they don’t deserve care or struggle with feelings of inadequacy. Therefore, other choices outside of self-care and their mental health are made to “make up” for the guilt they feel.
• Overcoming the Roadblock: Encourage self-compassion and challenge negative self-talk. When you write down your encouragement or self-talk statements they solidify within the mind and even more so when spoken out loud. This is a basic concept for re-wiring your negative belief system. Recognize that taking care of oneself enhances the ability to care for others. Affirmations and therapy can be beneficial in addressing deeper self-worth concerns.

2. Time Scarcity Mindset:

• Roadblock: The belief that there is not enough time for self-care in a busy schedule can be a significant barrier. Most of the time, this stems from either childhood beliefs or what they observed from other adults while growing up. This is a very common mindset and one that an individual can grow out of.
• Psychological Perspective: This mindset often reflects a prioritization issue, where individuals may undervalue the importance of self-care in maintaining overall well-being. This also comes when the concept of having self-love or self-care was not displayed.
• Overcoming the Roadblock: Reframe priorities by understanding that self-care is one of the greatest investments in mental health, productivity, and resilience. Implement time management strategies, set boundaries, and break down self-care into manageable chunks. We always suggest starting with 30 minutes per week and grow from there.

3. Perceived Lack of Control:

• Roadblock: This is a major roadblock that the majority of individuals face. Some individuals may feel they have limited control over external stressors, making self-care choices seem futile.
• Psychological Perspective: This perception often reflects learned helplessness, where individuals believe their actions have little impact on their well-being. Once they learn to master their mind, they will realize they have much more control over their responses regardless of their circumstances. This is what we help clients hone in on.
• Overcoming the Roadblock: Promote a sense of agency by focusing on aspects of life within one’s control. Break down larger goals into smaller, achievable steps. Develop mindfulness practices to cultivate a present-focused, empowered mindset. We do this by helping our clients come up with a six-month success plan.

4. Fear of Judgment:

• Roadblock: Concerns about how others perceive self-care choices can prevent individuals from taking necessary steps.
• Psychological Perspective: Fear of judgment often stems from social comparison and a desire for external validation, impacting self-esteem.
• Overcoming the Roadblock: Practice self-acceptance and recognize that everyone has unique self-care needs, love languages, and areas they need to re-fuel. Foster a supportive social circle and communicate openly about self-care choices. Challenge the need for external validation by focusing on personal well-being.

5. Cultural Stigma and Expectations:

• Roadblock: Cultural norms or expectations may stigmatize self-care as indulgent or unnecessary, influencing behavior. We have a culture that focuses more on doing rather than living a balanced life in every area.
• Psychological Perspective: Cultural influences shape individual beliefs and may contribute to a collective mindset that prioritizes productivity over self-care which is very much a western mindset.
• Overcoming the Roadblock: Challenge cultural narratives around self-care by highlighting its importance in maintaining mental health. Foster open conversations about well-being within communities and educate on the psychological benefits of self-care.

In one sentence, what would you say to someone who doesn’t prioritize their mental well-being?

Your mental health and brain health are what operate and control your entire life; they are going to be the best investment you can ever make.

Thank you for all that great insight! Let’s start wrapping up. Can you share your favorite “Life Lesson Quote”? Why does this quote resonate with you so much?

As mentioned earlier, the renowned proverb “Haste makes mistakes” serves as a guiding principle that I strive to embody in my life. It stands as a powerful reminder, applicable in any area of my life or interactions with others, that patience and understanding are virtues that consistently lead to positive outcomes. Central to this principle is the art of self-control, a skill I actively cultivate.

The essence of self-control lies in the ability to refrain from emotional reactions and, instead, engage in the thoughtful processing of emotions to inform logical decisions. This practice involves a shift from the amygdala’s emotional “fight or flight” state to the frontal lobe or pre-frontal cortex, where rationalization and logic reside. Importantly, one cannot operate in both lobes simultaneously.

Adopting this practice has been a transformative force in my life, influencing various aspects such as my approach to parenting, business decisions, interactions with others, and even shaping my worldview.

In parenting, the practice of patience and self-control has allowed me to respond thoughtfully rather than react impulsively. It has fostered a more understanding and empathetic connection with my children, creating an environment conducive to healthy communication and growth.

In the realm of business decisions, the ability to resist hasty actions driven by emotions has proven invaluable. By applying a deliberate and logical approach, I ensure that my choices are well-considered and aligned with long-term goals, contributing to the overall success and sustainability of my ventures.

Interactions with others have been enriched through this practice, as it promotes a more measured and empathic response to diverse perspectives and situations. This has strengthened relationships, fostering open communication and mutual understanding.

Learning not to succumb to haste or rely solely on emotions can be a transformative game-changer in everyone’s life. It involves the deliberate act of pausing to ensure clarity before making decisions, ensuring that each step forward is guided by reason and a well-considered approach.

We are very blessed that some of the biggest names in Business, VC funding, Sports, and Entertainment read this column. Is there a person in the world or in the US whom you would love to have a private breakfast or lunch with, and why? They might just see this, especially if we both tag them :-)

Absolutely, there are numerous inspiring individuals and leaders making a positive impact in the world today. One of the remarkable figures I consistently follow and draw inspiration from is Steven Bartlett, the owner of Diary of a CEO, a podcast that ranks among the top podcasts globally.

What captivates me about Steven Bartlett is his incredible journey, from his beginnings to the remarkable level of maturity he has attained through his growth mindset. Witnessing his evolution is nothing short of inspiring. His willingness to share the raw and authentic aspects of his life on his platform is truly commendable. It’s a space where vulnerability is embraced, and real-life lessons are discussed openly.

What sets Steven apart is his understanding of the power of storytelling. By creating a platform where others can share their journeys and be vulnerable, he fosters an environment that empowers individuals. This act of sharing stories becomes a catalyst for breakthroughs, providing the crucial element of feeling seen and heard. Steven Bartlett’s skill in facilitating these conversations contributes significantly to the personal and collective growth of his audience.

Steven Bartlett’s impact goes beyond the podcast realm; it resonates with the core belief that our stories have the potential to inspire and empower others. His dedication to creating a space for authenticity and vulnerability is a testament to the positive influence one can have by sharing experiences and lessons learned along the way.

I truly appreciate your time and valuable contribution. One last question. How can our readers best reach or follow you?

You can email us at hello@mindandbusiness.net, checkout our website www.mindandbusiness.net to connect with us or view the many life coaching services we off to help individuals thrive. You can also follow us on Instagram @mindandbusiness.co or @classicntailored. We do have a TikTok account @theclassicntailored where you can access short clips of our podcast. Our podcast, The Power of the P Podcast hosted by Tiffany Cepeda is available on Google Podcasts, Spotify, and Apple Podcasts.

This was very inspiring. Thank you so much for the time you spent on this. We wish you only continued success.

About The Interviewer: Maria Angelova, MBA is a disruptor, author, motivational speaker, body-mind expert, Pilates teacher and founder and CEO of Rebellious Intl. As a disruptor, Maria is on a mission to change the face of the wellness industry by shifting the self-care mindset for consumers and providers alike. As a mind-body coach, Maria’s superpower is alignment which helps clients create a strong body and a calm mind so they can live a life of freedom, happiness and fulfillment. Prior to founding Rebellious Intl, Maria was a Finance Director and a professional with 17+ years of progressive corporate experience in the Telecommunications, Finance, and Insurance industries. Born in Bulgaria, Maria moved to the United States in 1992. She graduated summa cum laude from both Georgia State University (MBA, Finance) and the University of Georgia (BBA, Finance). Maria’s favorite job is being a mom. Maria enjoys learning, coaching, creating authentic connections, working out, Latin dancing, traveling, and spending time with her tribe. To contact Maria, email her at angelova@rebellious-intl.com. To schedule a free consultation, click here.