Hope and Trust: Essential Parts of Our Psychological Capital

These are difficult and uncertain times. The Corona monster still has a major grip on us worldwide and has not yet been defeated. Strict (international) measures have been taken to contain the outbreak as much as possible. Nevertheless, the virus ‘pops up’ again and again regionally. And the monster doesn’t just threaten our health! As a result of the measures taken, the virus leaves a deep trail of economic destruction worldwide.

These are anxious and stressful times. Many people, both young and old, are facing the same questions: Will the virus get me too? When will this misery end? Will I still have a job? Can we all manage financially? Is my company going bankrupt? What does our future look like for us and our children? In times like this, panic, fear and despair are rampant. You can safely say that, in addition to the Corona and economic virus, there is also a third virus: the fear virus.

Fear is a bad counselor

Well, I am a born optimist by nature, I always see positive elements in the darkness, but I always want to have it made concrete. I also know that fear is a very bad counselor. It seems like a cliché, but true. It really doesn’t help you and it will get you anywhere. Instead of panic, tension, fear and despair, I prefer to focus on the other end of the spectrum: Hope and trust.

That, in this misery, is of course easier said than done, I hear you say. That is true, but fear only produces stagnation (freeze), run away behavior (flight) and wasted and negative energy (fight). Fear has a gloomy voice that sticks into your head and tells you how naive, dumb and unrealistic you are to think it will ever work out. It fuels your desire for the “good time”, the situation before all this misery. Or it makes you focus on what went wrong or what trouble is yet to come. It will also not fail to point out to you, for example, that other people are better off than you!

Hope and Trust help us further!

Where fear and despair make you stop, hope and trust can actually get you moving. And, considered very practically, this gives you much more, and you will find the ‘exit’ much easier.

In hard times it is difficult to keep hope in the future. But hope is precisely what helps us through those uncertain times. By definition, hope has a perspective, a goal, something to look forward to. Call it the other side. Hope is therefore also what brings us to that other side. Because we trust that it will work out, it will work out well, and we will make it to the other side. Hope and trust are part of the essential intrinsic wealth that we have as humans. Hope and trust are part of our intrinsic psychological capital. A wealth that we all have; every human being. But with some, it apparently first has to be mined a little further in order for this capital to yield optimal returns.

Hoping and trusting that things will work out does not mean that you don’t have to do anything, that you can lay back and wait until things are going well. On the contrary; It’s hard work. You will have to take action!

Actively hope and trust

What can you do now to rekindle hope and increase confidence?

a. See the world consciously and positively

It’s a cliché, but look at what’s going GOOD and what you DO have. In general, life is not just a trough of tears. Think about what is going well, what you do have, what is positive in your life, what gives you support and guidance. I’m sure you’ll feel a lot better by then; much stronger and more powerful to meet the “challenges of life”.

b. Consider your talents

Take the time to realize what you are good at, what your true talents are and where your strengths lie. When you feel hopeless, you often feel powerless too. But you are not. You can move mountains in the right state of mind. And you know that too. You just have to bring the feeling back. What are you good at? What have you achieved so far? A tip: it are often the small things that matter and which are beautiful. It really doesn’t have to be major world improvements.

c. Give yourself a pat on the back regularly

You can do a lot more than you think and when you look back on your life you more often faced misery and difficult issues. You came out there too. Often by (consciously or unconsciously) taking many small steps and taking action. Pat yourself on the back for every step (no matter how small) you took toward the exit or the other site.

d. Examine your fears

To revive hope, it is good to examine your expectations and fears. What are the thought patterns that underlie it? Do you compare yourself a lot with other people? Do you want someone’s approval? Is something not going as fast as you would like? Research the answers to these types of questions for yourself and discuss it with your partner, family or friends.

e. Think in possibilities

Fear has the nasty quality of paralyzing and destroying your hope. As a result, you no longer see which possibilities there are and the reason why something could not get the upper hand. Take each day as it comes and focus on the aspects of your life that you DO have control over and the actions that you CAN take.

f. Don’t be too hard on yourself

If you don’t like it anymore, take a break. Stop what you were doing for a moment. And don’t worry too much about it either. No “must”! Not now! Don’t be so hard on yourself! Give yourself time to change your mind. That can give you a lot of space and clarity. Pleasant activities can rekindle that fire inside and give you the gentleness and energy you need. Getting a breath of fresh air on the beach, going outside for a nice walk, a good bike ride, a fun games night or an inspiring (online) course can be just what gives you new strength; which gets things rolling and gets things going.

g. Accept that you don’t know the route either

Nobody knows the exact route to better times. So neither do you! Know that setbacks don’t have to be negative, they are like signage. Setbacks can help you simply choose the right route. And if you can’t turn left here, there is always another side road ahead. Don’t be blind to how things should go and what the route should be.

h. Hold on and keep trying

The most complicated situations provide the most meaningful experiences. Disgusting but true. What is your lesson? If you can see that, then it has already happened: you are already wiser, stronger, already smarter than you were before. The only thing that can undermine hope is to give up. And, giving up is not an option! You have the opportunity to make something out of it, something different, something better. And if it seems that it will never get better, remember: everything changes. Everything. Hope is about seeing possibilities in the outside world and in yourself. It’s about trust that things will work out anyway. And if it doesn’t go the way you would like today, remember: “Just try again tomorrow.”

i. Take action

Setbacks and crises occur in everyone’s life. You’re not the only one. And no one will ever say that it is easy to get up again. But waiting passively for “roadside assistance” or doing nothing at all are not realistic options! As a result, you sink deeper into your problems and you get stuck in that setback. You don’t have to solve everything quickly at once, as long as you take action. It is good to face the situation realistically and determine how you can respond to it as good as possible, one step at the time and explore your options step by step.

j. Practice with your psychological capital

Years of research has shown that the qualities of optimism, hope, resilience and (self) confidence (together the psychological capital) make a person crisis-resistant. Someone who has (further) developed these qualities delivers better work performance, experiences less stress and anxiety and feels happier. You can increase this psychological capital by practicing these four properties. Investigate for each property what the true and deeper value is for you. Of course, it doesn’t help to sit down and hope for better times. It is much more effective to actively hope. Two elements are important when exercising with your psychological capital:

  • Positive motivation

    You must have positive motivation for a certain goal. Namely, what you hope for must be of value to you. If not, then you don’t really hope for it. If you do find it important, it motivates you to work towards it and strengthens your willpower.

  • Active hope

    You must have ideas for possible routes to achieve your goal. A concrete idea about this automatically gives more confidence that you can get there. You are therefore more optimistic: you feel that you have an influence.


Suppose your relationship is over and you hope to meet a new partner. How do you actively deal with that wish with hope? The first step is to ask yourself, “Why is this valuable and why do I want to work towards this?” That awareness alone helps to be more hopeful, it gives you stronger motivation. Focus on reasons that give you energy. Imagine that you would like someone to share your life with, and eventually have children with, that motivates more than just wanting a relationship because you fear loneliness. Then consider concretely how you can get such a relationship, because then your confidence in realizing your goal will increase. And when your plans give you confidence that they could ultimately lead to success, it makes you more hopeful.

Good luck

Working from home in Corona time

In this Corona pandemic, the cabinet urges us to work from home as much as possible. But at home we often don’t have the workplace as well organized as at work. Although the employer is always responsible for a good workplace (duty of care at work, but also at home), it appears that we often have to improvise at home.

Working from home

FNV, the Dutch Labour Union, recently conducted a research into the health situation of people working from home. This survey shows that 41% of home workers more often suffer from physical complaints (shoulder, neck, back, arm) than before. That’s a pretty high percentage. Many of these complaints can be prevented by good posture and proper movement.

Other research shows that we as “modern people” nowadays sit an average of 12-16 hours a day! This concerns both work and private life. Sitting is also called the new smoking. In addition to sitting, we notice in practice that people often adopt the wrong posture when they stand, walk, drive and even use the phone.

Tips for healthy working from home

Here are some tips and advices for working home in a responsible way. More advice for a good posture and a healthy way of moving can be found at Posture and Movement

1. Discipline (like at work)
  • Act like you are going to work. Therefore, observe the working hours as much as possible.
  • Dress as usual when you go to work.
  • Make arrangements with family members / housemates about the daily schedule.
  • Reserve a permanent place and arrange this place for your work as much as possible.
  • Leave your TV off and don’t play any games during your relaxing moments.  You don’t do that at work either, it provides the wrong distraction and energy, and undermines your daily discipline.
  • Actually end the day by switching off the PC / Laptop and cleaning up the workplace.
2. Siting at the work table
  • Place your feet flat on the floor, keep your back straight and let your shoulders hang down relaxed.
  • Sit with your buttocks as far back in the back of the chair as possible.
  • Do not sit with your legs crossed. This can interrupt blood circulation.
  • Do not turn your sofa or bed into a workplace. It beckons of course and it looks relaxed, but it is disastrous for your posture, which means that you quickly develop additional complaints.
  • Position your work table in such a way that you do not look directly into daylight. The contrast with your screen is too great and that is extremely tiring.
3. Ergonomic working position
  • Make sure that both your chair and your desk / table are ergonomically adjusted and tailored to your personal situation:
    • Adjust your chair so that your feet can be flat on the floor;
    • Seat height: Your pelvis should be slightly higher than your knees;
    • Seat depth: A fist should fit between the chair seat and your knees;
    • The bulge at the bottom of the seat back should start just above your waist belt;
    • The top of your table is the height of your elbows;
    • The top of your screen is at viewing height;
    • The viewing distance is an arm’s length between the screen and your eyes;
    • There is enough space for your mouse (movements).
  • If the table is too high or the chair too low, take a small cushion and place it on your chair so that you sit slightly higher. Make sure that your knees do not come out higher than your pelvis. If necessary, also use a footrest.
  • If the table is too low, put bobbins under the legs.
  • If you work with a laptop or PC (and who doesn’t nowadays?) Make sure that the mouse and keyboard are close enough so that your elbows and forearms can rest relaxed on arm rest of the chair and / or table. This creates a more relaxed neck and shoulder area.
  • If you use a laptop, make sure that it is properly and ergonomically adapted to your needs. Then use a laptop support, a stack of books or a shoe box to bring the laptop to the correct height.
  • Do you work a lot with documents? Then provide a document holder.
4. Phone and video calls
  • If you have to make a phone call, stand up or walk a bit in the meantime.
  • If necessary, take notes while standing. You then have to bend over and come to a completely different position.
  • Make calls hands-free as much as possible (with ‘earphones’ or on the speaker). You then have your hands free and you can easily do mobility and stretching exercises at the same time. Be aware and try to avoid hat!
  • You might call a colleague regularly, even if it is for a social chat. You also do that at work and it can give some relaxation.
  • A video call is exhausting. Everyone tends not only to look at the other persons, but also pay attention to themselves (what do I look like? Do I get a favorable picture? Etc.).
  • Make sure there is sufficient light and a quiet background for a video call.
  • For video calls with larger groups or teams, appoint one person who can mute / unmute the participants (en masse and individually).
5. Regular relaxation
  • Take regular short breaks (every 20 minutes). Do not look at the screen then, but rather (completely relaxed) in the distance.
  • Do a number of simple mobility and stretching exercises in those short breaks:
    • Interlock your fingers and push one hand down / back with the other hand. Alternate regularly and rotate your wrists loosely;
    • Take a very deep breath, shrugging your shoulders; Exhale and lower your shoulders again. Keep your arms hanging loosely next to your body;
    • Sit or stand upright and pull your shoulder blades back and down, and forward and up again;
    • Cross your arms and stretch your elbows forward. Make the back as convex as possible.
    • Place your forearm and your hand flat on the table. Then make a fist and raise your hand as far as possible. Your forearm does not move with it. Then lay your hand flat again;
    • Sit or stand upright and slowly turn your head as far to the left as possible and slowly back again. Then turn to the right.
    • Make relaxed circles (left, top, right, bottom) with your head;
    • Shake your hands and arms quite loose, lowering the shoulders as much as possible;
  • Do everything just the opposite. For example: when using the mouse, your palm is down. Then turn your hand over regularly.
  • Take a break from your workplace. Get a drink. A few minutes away from your workplace is more than enough.
  • Take enough time at noon for a healthy lunch.
  • Go outside for a walk at noon and at the end of the day.
  • If you haven’t already, install a special program on your computer that will automatically remind you of a short break.
  • With Yoga exercises you can create space in your spine and stimulate its flexibility.

Burnout and stress. Corona didn’t let them disappear!

These are difficult and uncertain times. The Corona monster keeps us firmly in his grip worldwide and is far from defeated. Strict measures have been taken to contain the outbreak as much as possible. And the monster not only threatens our health! As a result of the measures taken, the virus is leaving a deep trail of economic destruction worldwide.

These are also anxious and stressful times. A lot of people, both young and old, are asking the same questions: Will the virus catch me too? When does this misery stop? Will I still have a job? Can we all manage financially? Will my business go bankrupt? What does our future look like for us and our children? Moreover, many people are (forced) at home and, despite the modern means of communication, feel very isolated. In addition to home life, work also has to be done and children require extra attention in their school activities.TNO Factsheet Burnout and stress

This situation results in a lot of tension, stress and sleepless nights. And you have to be very sturdy in order to cope with that stress.

Before the Corona crisis broke out, the number of people with Burnout and stress complaints was already enormous. To refresh your memory, a most recent TNO fact sheet (2019) has been included on Burnout and Work Stress. You can click on the fact sheet to enlarge it further.

That enormous amount has of course not diminished by Covid-19. On the contrary. Although the Corona virus is currently demanding all attention, it seems that Burnout and stress complaints have suddenly and completely disappeared.

However, the opposite is unfortunately true! Recent studies, as well as our own observations, show that Burnout and stress complaints have only increased further. Especially among young people.

ICMC De Bron is a health center for health, vitality and well-being. In addition to integrative interventions for physical and psychological complaints, we have been supporting clients with Burnout and stress complaints for more than 15 years.

Our team, including social psychological counselors and coaches, supports many clients, both private individuals and employees, management and (independent) entrepreneurs. And with great success. Our specific approach results in a quick and above all sustainable recovery.

Do you also have a Burnout or stress complaints? Don’t keep walking around with it; It really doesn’t disappear by itself, or with some rest! Although you are tired, exhausted and everything is too much for you, we advise you to take action now.

We are at your service with our specific approach, attention and passion.

Take our free Burnout test or

Please contact us and get to know our coaches, among others:

Our professional coaches all have very thorough, relevant education, years of experience and are happy to help you from their own expertise; and always full of passion!

ICMC De Bron is open. But with strict measures

At the beginning of March, due to the outbreak of the Corona virus and related protective measures, we decided to limit the activities of our health center. Since then, therapies that require direct physical contact have been canceled and, where possible, other treatments have been offered  online.

Currently, the outbreak is more or less under control: The number of deaths is gradually decreasing, the utilization of IC capacity is steadily decreasing and fewer and fewer people are being hospitalized. The government has also very carefully announced a limited relaxation of the measures taken.

At ICMC De Bron, we have used the past few weeks to investigate how we can continue to responsibly meet the sharply increasing needs for guidance and interventions. In doing so, we tested all our therapies, our specific treatment methods and our unique and successful multidisciplinary approach against the measures taken by the government and our own additional guidelines.

We notice from our own clients, but also from the media and all kinds of research that there is a great need for psychological and mental support in particular. Due to the Corona, there has been little or no attention in recently for people with Burnout and stress complaints. In fact, the Burnout and stress complaints have only increased further due to all the measures taken and their economic consequences.

Based on the increasing need for support and the current Corona measures, we want to further expand the activities of our health center. But within the Corona guidelines of the government and with the following additional measures.

1. Welcome only without (Corona) complaints

When making the appointment, you will be asked about any Corona complaints (such as coughing and fever). This question will also be repeated when entering our hall and the client will be made aware of the Corona measures taken by the government. Unfortunately, if there are complaints related to Corona, the visitor cannot be admitted.

2. Wash hands upon entry

In the hall of our building we have placed a table with disinfectant Hand Wash Gel. Immediately upon entering everyone will have to wash their hands before entering our building.

3. More space in the waiting room

Although we only work by appointment and therefore have very few waiting clients, we have greatly reduced the number of tables and chairs in our, in itself spacious, waiting room. This has created more distance (at least 2 meters) for clients who may have to wait a little longer. This has also created more space to walk in and out of the waiting area in a responsible manner.

4. Time between two appointments

A time is set between two successive consultations. This allows the client to quietly leave the building after the consultation without having to come into contact with the next client. This period can also be used to clean certain parts and to ventilate the room (see also measures 5 and 6).

5. Frequent cleaning of important contact parts

The cleaning of our building and especially the central areas are kept clean at a greater frequency (think of toilet, door and -handles and handrails). The parts that clients and therapists use during their consultation (such as therapy benches, chairs and tables) will also be disinfected after each consultation.

6. Frequent and extensive ventilation of the rooms

Research has shown that good and frequent ventilation of closed spaces is crucial. Humidity also plays a major role in this. That is why we will ventilate our rooms well after use and monitor the recommended humidity.

7. No therapies yet that require direct and physical contact

Therapies that require direct and physical contact will not be offered for the time being. This could include Foot Zone Reflexology, Rebalancing, Acupuncture, Relaxation massage, etc.

8. Adjustments to consultations

During the consultations, the necessary measures will also be observed and, where necessary, the consultation will be creatively implemented.
a. The 1.5 meter distance will be observed as much as practicable;
b. If possible, the client and therapist may jointly decide to hold a (follow-up) consultation online

9. Outdoor consultations

The client and practitioner can jointly (in advance) choose to keep the consultation outdoors. Our center is located in the vicinity of a number of city parks and the beach (Scheveningen, Kijkduin) is also a short distance away. The current spring weather is also ideal for this.
Coaching in particular is ideal for conversations and exercises during a walk through the park or on the beach. It goes without saying that the 1.5 meter distance is also respected here.

10. No group activities and meetings

In a “normal” situation, ICMC De Bron regularly organizes meetings for groups such as lectures, training courses, workshops and group activities (including Mindfulness, Meditation evenings and family constellations). It should be clear that activities involving more than two participants will not be organized for the time being.


With these measures we assume that we have created the safest possible environment for our clients and visitors as well as our therapists. In this way we can support our clients as optimally as possible in improving their physical and mental health and vitality.

Strengthening our immune system

Corona-virusThe Corona virus has a tight grip on the Netherlands and the rest of the world. The consequences of this, as yet unknown virus are enormous. On the advice of experts from, among others, RIVM, the government has announced far-reaching measures.

These are good, necessary, but also “passive” measures that are imposed on us. What can we do ourselves? Each of us has a powerful weapon to offer optimal resistance: Our immune system!



The Corona virus is a new virus, against which there is no vaccination or any other therapy. Therefore, there is currently no other choice than to take measures aimed at two goals:

  1. Short term: the prevention of a peak load (overload) in healthcare;
  2. Longer term: achieving group immunity.



Measures against the Corona-virusTo achieve these goals it is crucial that the entire population adheres to the announced measures (do not shake hands, wash hands more often, keep a minimum distance of 1.5 meters, cough and sneeze in your elbow (cavity), social distancing , stay at home, etc.).

These are mainly hygienic regulations to prevent the spread and transmission of the virus.

However, this is only part of the measures that could be taken. What measures can we take ourselves? No official presentation, meeting or press release and no talk show, nor in interviews or in the press talk about (strengthening) our immune system.

Our body’s immune system is very important and is an essential part of the fight and cure process of any disease, including a viral infection such as the Corona virus.


Immune system

Every person has a natural defense mechanism to fight diseases and keep pathogenic elements “out”. This is our immune system. The vast majority of our immunity (about 80%) is in our intestines and is mainly determined by the intestinal flora. Within ‘complementary’ medicine, this forms the starting point for the use of many therapies and (naturopathic) remedies. Traditional Chinese Medicine (TCM) has also regarded this as a basis for centuries.

Also, in recent years, especially by cell biologists, many scientifically proven publications have been published about the impressive and complex chemical and physiological processes, which include vitamins, hormones and nutrients, which together activate the immune system in our body.

Essential in the healing process is an effective immune response. There are good natural complementary antivirals for fighting and killing viruses, scientifically substantiated, whereby the rate of division of the virus is adequately inhibited. In addition, a good balance of healthy nutrients, hormone balance, vitamins, energy, etc. is crucial for a well-functioning defense mechanism. For example, the current Corona crisis is causing a lot of stress. This ensures increased cortisol production to ward off the “danger.” Unfortunately, unnecessary (and too) much energy goes to ‘survival of danger’ and therefore (too) little to fighting germs (such as the virus).


Influencing the immune system

Most people’s immune systems are affected by a number of aspects. The most important of these are:

Every body needs food for the different life processes of the body, but the choice of the type of food and the variety in this influence the load on the immune system. For example, it has been proven that “wrong” carbohydrates (high glycaemic) can lead to excessive adiposity (overweight) and the disease Diabetes type2 (with too high insulin levels). Insulin then acts as a pathogen and causes low-grade inflammation, which overloads the immune system. According to recent reports from IC doctors, approximately 90% of Corona patients in the intensive care units are overweight.

Physical exercises are of course of great importance for our health, but “excessive” stress and activities that are often reluctantly performed can be harmful by forming so-called oxidants in combination with psychological stress. We have become accustomed to going to the gym frequently, but now, because of the Corona measures, we can not use it and we move much less at home. This can also have consequences for our immune system.

Research has also shown that mental and emotional stress have a huge impact on the body’s hormone system, which in turn affects our immune system. The uncertainty and fear surrounding the Corona virus and its control are stressful. But also the (overkill of and contradictory) reports, penetrating media images and especially the daily figures of hospital admissions, an increase in ICU patients and an increase in the number of deceased people lead to emotional stress.

Sun (light) not only produces vitamin D3, but also contributes to a mental boost (you feel better when the sun shines). Both aspects promote our immune system. Fortunately it is spring and the temperature is rising. The number of hours of sunshine is also increasing. But we are all inside and unfortunately can only enjoy the sun very little.

The above aspects show that the immune system is significantly influenced by our lifestyle. More than ever, especially in this Corona era, attention to a healthy lifestyle is of great importance. In addition to all good (and rightly taken) measures by the government in the field of hygiene, information, attention and care for strengthening our immune system is crucial.


Individual, personal approach

In addition to government hygiene measures, everyone can work on a strong immune system. The better the defense, the less attractive your “system” is for the effects of viruses, also for the corona virus. Moreover, by working on your own immunity you also contribute to the development of group immunity.

But every human system is different and every body reacts in its own way to (external) threats and events. In addition to the general tips and advice, a personal approach is therefore recommended. Our orthomolecular and naturopathic doctors and therapists can support you in this (including the natural complementary antivirals).

In a telephone or video consultation, you can discuss your own backgrounds, situations, concerns and wishes with our specialists. Based on this, a recipe is tailor-made for you (herbs, naturopathic remedies, etc.), which takes your immune system to a higher level. In this tele-consultation our doctor or therapist will also give you advice in the field of lifestyle, etc.

We are also happy to share the recent experiences from China (Traditional Chinese Medicine – TCM) with you. There, acupuncture and Chinese herbs and naturopathic remedies played a major role in the recovery of Corona patients.

You do not have to leave the house after the consultation. The medicines are ordered by us and then delivered to your home. You can store the herbs well and use them again in periods of reduced resistance.

A consultation can be reimbursed  by your health insurer on the basis of an additional insurance (alternative medicine). Consult your specific healthcare policy for this.


General tips and advice

To work positively on your own optimal immune system, a number of general tips and advice are given below. These recommendations are universal and generally apply to improve the defense mechanism.


  • “Rinse” your body afterwards with cold water. Your immune system then gets an extra activity stimulus (boost);
  • Do not have dinner too late or too heartily;
  • Dimming the lights in the room where you are at that moment provides extra peace of mind;
  • Avoid exercising (late) in the evening;
  • Try to bring more humor to your daily activities. Lots of laughter positively improves your body and mind in many ways;
  • Turn off TV and radio and play a (board) game with each other or put together a puzzle;


  • For breakfast, take a handful of nuts (preferably a mixture of hazelnut, walnut, macadamia, pecan and Brazil nut) instead of a traditional breakfast with bread;
  • Provide very varied meals enough fiber to stimulate the intestinal flora;
  • Eat power foods, fruits and vegetables;
  • Take tryptophan and melatonin-rich foods such as: ripe tomatoes, bananas, turkey and chicken;
  • Provide an extra (high) dose of vitamin C (preferably Ascorbate);


  • Avoid excessive physical exertion (especially in a large group) and avoid strenuous exercise. This causes oxidants and lowers the resistance;
  • Walk or cycle regularly. Dancing and skipping is good too.
  • Take the stairs instead of the elevator;
  • Work in the garden or take care of the plants on your balcony;
  • Jumping rope or something like that is an excellent activity;
  • Regularly interrupt your (business) activities with a walk and / or simple movements;


  • Limit the reporting about Corona to the (necessary) essentials;
  • Put on your favorite music;
  • Watch a good movie or series instead of news and background programs;
  • Plan a good daily schedule with a good daily rhythm and stick to it;
  • Make good and unambiguous agreements with your housemates, partner and children;
  • Make arrangements regarding smartphone and computer use and switch off your phone in the evening;
  • Avoid too many stimuli (monitor, TV, films, etc.) before going to sleep (2 hours);
  • Get enough sleep in a cool / fresh bedroom;
  • Take regular rest for mindfulness and meditation exercises;


  • Regularly open all windows and feel the fresh outside air;
  • Find a quiet spot in the open air, out of the wind and in the sun;
  • If the sun is shining in your room, open the balcony door or windows and sit / lie in the sun in your room;
  • Make sure you protect your skin well; the sun is already quite strong.


Used sources

The sources of this article are from various scientific publications. Many articles can also be found on the internet. In addition, we also draw from our own courses, knowledge and years of experience of our orthomolecular and naturopathic doctors and therapists.

Our online support

As an integrative health center, ICMC De Bron constantly works on the health and vitality of our clients. We will continue to do that, of course. We have a large team of professionals who can provide advice, tips, support and consultations in many areas. Where possible, we now offer our consultations online. We don’t consider this as an ideal situation, but still want to meet a need and want to offer our clients as much support as possible.


How does it work?

  1. Call or email us or use our contact form on the website. Briefly state the complaint and your wishes, and possibly a time when you are available.
  2. We will call you back as soon as possible to further discuss your situation and to schedule an appointment with one of our professionals. You will then receive further instructions (for video calls, etc.) and confirmation by email.
  3. The professional in question will contact you for the consultation at the time of the appointment. This can of course be done by telephone, but video calling is often preferred.
  4. If (naturopathic) products, herbs, supplements, etc. are required, they will be ordered by us and then delivered to your home by post / courier.


What does it cost?

Although every therapist normally has his own rate, we want to use a fixed online rate of € 25 per 20 minutes during this period. This amount does not include any necessary (naturopathic) products (see point 4 above).

Consultations of many of our professionals are reimbursed under the supplementary health insurance. Consult your policy for this. You will receive an invoice from us by email, which you can then submit to the health insurer.


Examples of support

We have a team of professionals who can provide advice, tips, support and consultations in many areas. Some examples:

  • What can I do to maintain my vitality and build optimal resistance?
  • I feel anxious and afraid in these times. I worry a lot and sleep badly. What can I do?
  • I like to discuss my specific health situation with an outside professional;
  • I am constantly at home with my partner (and children). How do I divide my attention between work and private life, and how do I keep my situation at home livable and healthy?
  • What can I do to guide my children in a pleasant and good way during these times of learning and playing at home?
  • I already had complaints, but attention is completely overshadowed by Corona. I would like to discuss these complaints.
  • I realize that I have to exercise to stay healthy, but unfortunately I experience pain and complaints and cannot move freely;
  • What exercises can I do to maintain or improve my condition;
  • I have a burnout and I still experience a lot of stress. But being ‘forced’ to stay home does not give me rest and peace. What can I do?
  • I experience physical or mental complaints, but I have no idea where those complaints come from. What can I do?

These are just examples. Feel free to contact us to discuss your question!


Meditation and Mindfulness


You can also contact s for meditation and mindlnessfulness guidance and exercises.

For thousands of years, people have used a variety of techniques to ease their minds and achieve a calmer state of being. But also to reflect on the situation and your own position in the community.


Just a good conversation

Finally, in these bizarre times you can always call for a good conversation. I cordially offer you this conversation for free!

Traditional Chinese Medicine speelt sleutelrol bij Corona-behandeling in China

Al direct vanaf het begin van de uitbraak van het Corona-virus is in verschillende ziekenhuizen in China een integratieve benadering toegepast. Traditional Chinese Medicine (TCM) werd daarbij gecombineerd met westerse geneeskunde. De (wetenschappelijke) resultaten waren zeer positief.

In het Hubei Provincial Hospital of Integrated Chinese and Western Medicine in Wuhan zijn patiënten opgenomen met het Corona-virus. Deze patiënten varieerden in leeftijd van 23 tot 67 jaar en hadden milde tot ernstige klachten. Een van deze patiënten was in kritieke toestand opgenomen. Onder leiding van dr. Liu Qingquan, hoofd van het Beijing Hospital of Traditional Chinese Medicine en verbonden aan de Capital Medical University, werden deze patiënten behandeld met TCM-middelen en technieken gecombineerd met westerse geneeskunde.

Naast het voorschrijven van TCM-geneesmiddelen (denk aan medicinale kruiden en natuurgeneeskundige middelen) werden ook TCM-technieken, zoals acupunctuur toegepast.

Op 6 februari werden achttien patiënten ontslagen uit het ziekenhuis van Wuhan, na deze integratieve behandeling. Veruit de meeste patiënten (zeker met de mildere klachten) waren in slechts 6 dagen genezen. De patiënt die in kritieke toestand was binnen gebracht mocht het ziekenhuis na slechts 18 dagen verlaten. Om verschillende redenen weigerden een aantal andere patiënten in eerste instantie de TCM-behandeling te aanvaarden. Echter, hun toestand verbeterde snel na inname van de TCM-medicatie. Begin februari werden nog circa 190 besmette patiënten in het ziekenhuis behandeld met de combinatie van Traditionele Chinese Geneeskunde en Westerse Geneeskunde. En ook hier zien de artsen een goede verbetering.

Ex Corona Patiënten worden ontslagen uit het ziekenhuis in Huwan.

Uit de resultaten tot nu toe ziet Dr. Liu Qingquan onomstotelijk het bewijs dat Traditional Chinese Medicine de omstandigheden voor patiënten met ernstige aandoeningen helpt te verbeteren.

Volgens dr. Zhang Boli, een vooraanstaand expert en lid van het Chinees Nationaal Corona-onderzoeksteam, bevestigt dat TCM een effectieve behandeling is. Het is nuttig bij het verlichten van de koorts, houdt de progressie van de ziekte in de hand, verlaagt de dosering van corticosteroïden en vermindert complicaties. Bovendien zorgt het ervoor dat het lichaam in een optimale staat wordt gebracht en het zelfhelend vermogen van het lichaam wordt versterkt.

TCM wordt al duizenden jaren gebruikt om infectieziekten te bestrijden. Deze ervaringen moeten veel meer worden gebruikt om de huidige infectieziekten te behandelen. Vergeleken met de snelle ontwikkeling van de westerse geneeskunde in de afgelopen decennia, is onderzoek naar TCM echter afgenomen.

Gelet op de recent behaalde resultaten van de TCM-behandelingen van Corona-patiënten is Dr. Liu Qingquan van mening dat TCM een prominente plaats verdient in de behandeling en bestrijding van infectieziekten. Hij pleit ervoor om voort te bouwen op de aloude erfenis van TCM-behandeling van acute ziekten om ons nu verder te helpen bij het bestrijden van huidige infectieziekten. Er zijn meer onderzoeken en casestudies nodig om de ervaringen van de oude Chinezen op een juiste en doeltreffende wijze om te zetten naar de omstandigheden en behoeften in de huidige tijd.

Hè, Burnout na mijn vakantie?

Vakantie! Je komt terug van een vakantie; heerlijk en helemaal uitgerust! Nou, nee. Niet als je daarvoor al op je wenkbrauwen liep. Burnout komt na een vakantie juist best vaak voor. Maar hoe kán dat? 

Uit gegevens van de brancheorganisatie van arbodiensten, outplacementbureaus, loopbaancoaches en re-integratiebedrijven blijkt dat burnout en andere klachten ná de vakantie vaker voorkomen. Je zou – als je niet beter weet- denken dat iemand tijdens de vakantie juist alle tijd en ruimte heeft gehad om uit te rusten, weer energie op te bouwen en fris aan het werk te gaan. En dat is meestal ook het geval. Mensen die niet extreem uitgeput en gestrest zijn, komen als herboren terug van vakantie. Maar dat geldt niet voor diegenen die vóór de vakantie al behoorlijk op hun tenen liepen.

Burn-out na mijn vakantie?


Ik wil hier 2 belangrijke redenen noemen. Helaas zijn er ook andere oorzaken te noemen, maar deze groepen dragen sterk bij aan een burnout na je vakantie

1. De effecten van stress op het lichaam

In een stressvolle situatie zet ons brein een tweetal systemen in werking. Hersenen interpreteren stress als gevaar. Dat verklaart ook de reacties die op (langdurige en extreme) stress ontstaan.

a. Vecht- of vluchtreactie

Het eerste is een vecht- of vluchtreactie, in gang gezet door het limbische systeem (het reptielenbrein). Ons lichaam komt in een opperste staat van paraatheid, klaar om welke uitdaging dan ook aan te gaan. Je spieren spannen aan, je bloeddruk en hartslag stijgen. Je kunt zelfs hyperventileren. Je pupillen gaan zich verwijden, je spijsvertering gaat op een laag pitje zodat alle bloed en energie naar de organen kunnen. Je gaat transpireren, om je ‘oververhitte’ lichaam af te koelen. Ook komen er stoffen vrij waardoor je vrijwel geen pijn en vermoeidheid voelt, zodat je hoe dan ook aan het ‘gevaar’ kunt ontkomen. De bijniermerg en de hersenen produceren adrenaline en noradrenaline.

b. Productie van cortisol

Een tweede systeem dat in werking treedt, in de productie van het (stress-)hormoon cortisol door de bijnieren, in ‘opdracht’ van de hypofyse. Cortisol zorgt ervoor dat de bloedsuikerspiegel stijgt en de stofwisseling versnelt. Cortisol heeft ook de functie om de schadelijke effecten van de adrenaline te beperken. Als stress te lang aanhoudt, worden zowel een te hoge adrenaline- als cortisolniveau schadelijk en zelfs ziekmakend.
Een langdurig hoog cortisolniveau maakt de hippocampus minder gevoelig, waardoor de cortisolproductie nog meer toeneemt. Te hoge cortisolspiegels leiden onder andere tot geheugen- en concentratieproblemen, neerslachtigheid, slaapklachten, verminderde weerstand en chronische vermoeidheid.

Het teveel aan adrenaline blijft nog dagenlang in het bloed. Hoe hoger de stress, hoe meer de adrenaline zich opstapelt, zonder dat het afgebroken kan worden. En omdat adrenaline aanzet tot actie, voel je de vermoeidheid niet. Als je op vakantie gaat, heb je een behoorlijke overdosis adrenaline in je bloed. Ook al doe je niet zo veel meer, beschouwt je lichaam het steeds verder toegenomen adrenalineniveau als normaal, waardoor het zelfs in ruststand zich klaarmaakt om te vluchten of te vechten. Je klachten verdwijnen dus niet door een paar weken vakantie en je blijft je moe voelen. Sterker nog: de moeheid manifesteert zich nu pas in zijn volle omvang, omdat je de afleiding van ‘druk, druk, druk, presteren, presteren, presteren’ niet meer hebt.

2. De ontmaskering van de valse hoop

Mensen die burnout raken, plegen jarenlang roofbouw op hun lichaam. Deels gebeurt dit onbewust (je staat er niet bij stil) en deels bewust (het doel heiligt de middelen, dus ga je maar door, ook al merk je dat je moe bent en allerlei klachten hebt). Voordat mensen burnout raken proberen ze hun roofbouw te ‘neutraliseren’ met de weekenden, af en toe een snipperdag of een ziekmelding en – daar wordt alle hoop op gevestigd – de zomervakantie. ‘Als ik maar een paar weken uit kan rusten, dan komt daarna alles weer goed’.

Dit is een valse hoop, totaal in strijd met de realiteit. Je kunt overgewicht ook niet oplossen met een paar dagen op dieet gaan. Net zo min kunt een langdurig opgebouwde uitputting gladstrijken met een paar weken vakantie. De onderkenning van deze waarheid – in combinatie met je lichaam die als het ware dienst weigert – leidt tot instorten. Het gaat niet meer.

Wat nu te doen?

“Dat is leuk om over burnout na mijn vakantie te schrijven, maar wat moet ik doen?” zul je je afvragen. Nou, als je er echt iets aan wilt doen is het antwoord overduidelijk, klip en klaar!! Twee essentieel stappen:

a. Onderken het probleem

Voor vele mensen met een burnout is het waanzinnig lastig om het probleem te onderkennen. Het is ‘not-done’, het overkomt mij toch immers niet?, ik ben toch immers geen zwakkeling, integendeel, ik was altijd de sterkste!.  Zolang je het probleem niet onderkent en de klachten negeert, verandert er niets en blijf je worstelen met de situatie. Het wordt op den duur alleen maar erger.

b. Zoek professionele hulp

Ook dat klinkt in jouw oren weer erg ‘soft’. Maar zonder professionele hulp ga je het niet redden, dat heb je zelf eigenlijk ook wel ervaren (of je nu wilde of niet). Bij ICMC De Bron pakken wij deze klachten bij de bron aan. In een uitgekiend multidisciplinair programma, voor jou op maat gemaakt.

In eerste instantie werken wij aan een betere lichamelijke (hormonale) balans en conditie, waardoor je al snel meer energie krijgt en jij al lekkerder ‘in je vel’ zit. Want, als jij je prettiger voelt en meer rust en balans ervaart kun je je beter richten op de onderliggende, innerlijke oorzaken van de burnout. Pas in het tweede deel van het programma ligt de nadruk veel meer bij het herstellen van de psychische balans. We begeleiden je bij het herkennen en wegnemen van belemmerende patronen en oorzaken van jouw burnout. Bovendien leer je te luisteren naar je lichaam en krijg je ‘tips and tricks’ om op tijd je rust te pakken en afstand te nemen.

Door eerst te ‘investeren’ in een betere lichamelijke balans gaat het tweede deel van het programma intensiever, maar ook sneller. Het totale traject duurt daarmee dan ook korter dan iedere andere aanpak. Het programma is bovendien volledig gericht op een herstel dat echt duurzaam is.


client Kim: Meer bewegen en gezonder eten?

Tot nu toe wordt overgewicht uitsluitend toegeschreven aan te weinig bewegen en te veel, ongezond eten. Maar uit recent wetenschappelijk onderzoek blijkt dat bij meer dan de helft van de mensen met overgewicht een lichamelijke oorzaak is aan te wijzen. Bij deze mensen was verkeerde voeding en te weinig beweging dus niet de enige oorzaak. Dat heeft Kim ook ervaren!Gewicht in Evenwicht

Kim: “Ik was vele kilo’s te zwaar, dus ben ik al tijden geleden begonnen met meer beweging. Ik ging naar de sportschool, nam de trap en pakte de fiets naar mijn werk. Ook gooide ik drastisch mijn eetpatroon om. Maar er gingen nauwelijks kilo’s af. Om gek van te worden”.

Verkeerde voeding of te weinig beweging hoeft dus niet de enige oorzaak van overgewicht te zijn. Toch richt de klassieke behandeling zich nog altijd uitsluitend op deze twee groepen. Maar als overgewicht allerlei lichamelijke oorzaken kent, staan die het succesvol afvallen behoorlijk in de weg.

Kim: “Ik werd gek van mezelf. Uiteindelijk kwam ik bij ICMC De Bron in Den Haag terecht. De arts daar heeft mij helemaal doorgelicht, tot op DNA-niveau. Ja gek hè, het blijkt dat zelfs je eigen genen het afvallen kunnen tegenhouden”.

Natuurlijk is een goede lifestyle belangrijk; voldoende lichaamsbeweging en goede voeding zijn uitermate belangrijk voor je gezondheid. Maar door ook lichamelijke oorzaken (zoals een slecht werkende schildklier) te onderkennen en aan te pakken is de kans veel groter dat je effectief van je overgewicht afkomt.

Kim: “Na mijn ‘diagnose’ volgde ik, samen met een aantal ‘lotgenoten’ het speciale programma bij ICMC De Bron. In persoonlijke consulten met de arts werd ik gemonitord en stemden wij de persoonlijke behandeling af op de situatie van het moment. En in een aantal bijeenkomsten met deze ‘lotgenoten’ deelden wij onze ervaringen, stimuleerden we elkaar en kregen wij extra informatie over onderwerpen die het gewicht en een gezonde lyfestyle aangaan. Bij iedere bijeenkomst wisselden wij bovendien een aantal heerlijke recepten uit. Ik ben inmiddels, in de afgelopen 6 maanden, al ruim 22,5 kg kwijt”.

Hoesten tot 160 km per uur

De huidige griepepidemie duurt maar voort en vele mensen liggen met koorts, in combinatie met hoesten, loopneus, keelpijn, hoofdpijn of spierpijn in bed. Heel vervelend en goede hygiëne (handen wassen en verschonen), goed blijven eten en vooral drinken, veel slapen en dus gewoon ‘uitzieken’ lijken vaak de enige remedie. Beterschap!

Je voelt je al ellendig en het hoesten lijkt de zaak alleen maar pijnlijker en erger te maken. Om je keel te sparen probeer je het hoesten uit te stellen, maar de prikkel in je keel staat dat niet toe!

Maar wat gebeurt er bij het hoesten, wat moet je doen en wat zijn de tips?

Hoesten en schrapen van de keel zijn reacties van ons lichaam om slijm en stofdeeltjes te verwijderen om zo de keel, de longen en de luchtwegen schoon te houden. Dit is natuurlijk nodig als je verkouden bent of een griep te pakken hebt.


Als je hoest, spannen de buikspieren zich aan. Vervolgens worden de stembanden met veel spanning dicht gezet waardoor de druk in de longen wordt verhoogd. Daarna ontsnapt de lucht met een fikse kracht (=hoestreflex) en daarbij openen en sluiten de stembanden zich met een flinke klap. Een hoestreflex is krachtig; met 120 tot 160 kilometer per uur wordt lucht naar buiten geperst.

Op die manier  komen stof- en/of slijm- deeltjes los en verlaten langs de stembanden en via de mond het lichaam.
 Omdat slijm wel heel hardnekkig vast kan blijven zitten moet je een paar keer achter elkaar hoesten met als gevolg dat het slijmvlies van de stembanden geïrriteerd achter blijft.

Sommige mensen hebben blijvend last van slijm of een droog, kriebel-gevoel. Ze proberen dat weg te krijgen door hun keel te schrapen, want dat is een manier om de slijmvliezen langs elkaar te wrijven en de boel wat vochtiger te maken.

Door de keel te schrapen laat je de stembanden langzaam en continue zwaar trillen om zo slijm los te maken. Deze zware trilling is slecht voor de stembanden. Bovendien drogen de stemplooien dan uit doordat de uitstromende lucht ze droog blaast zodat de slijmvliezen weer extra hard aan het werk gaan om te zorgen dat de stembanden snel weer vochtig worden….door nog maar eens te schapen. Zie hier de vicieuze cirkel waarin je terecht komt!

Prikkeling van de slijmvliezen kan komen door :
  • een infectie. Door bijvoorbeeld verkoudheid, griep en bronchitis zwellen de slijmvliezen op en vormen extra slijm, dat door hoesten wordt afgevoerd: natte hoest.
  • verontreinigingen in de lucht. Bijvoorbeeld sigarettenrook en stof: droge hoest.

De slijmvliezen van de longen zijn bedekt met trilhaartjes, die slijm en stof afvoeren. Door roken worden de trilhaartjes kapot gemaakt, waardoor het slijm in de longen achterblijft en gaat irriteren. Door die prikkeling ontstaat het bekende rokershoestje, waardoor de slijmvliezen steeds meer geïrriteerd raken.

Niet hoesten en schrapen dan maar?

Het lichaam wil slijm en prikkeling kwijt. Dus niet schrapen of de hoest even “inslikken” lijken even te werken, maar heel snel komt de drang om te hoesten of te schrapen toch weer terug.

  • Veel water, thee drinken;
  • Stomen met zout, kamille, thigh of salie in het water;
  • Neusspoelen met NaCl 0,9%;
  • Pastilles om op te zuigen met kamille, tijm of salie (eucalyptus kan erg prikkelen);
  • Eventueel codeïne om prikkel te dempen;
  • Ontspanningsoefeningen specifiek voor de keelspieren want bij chronisch schrapen is deze spierspanning constant veel te hoog hetgeen weer een trigger is om nog maar eens te schrapen;
  • ………..stoppen met roken??? Is maar een suggestie!!