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As a therapist and relationship coach, I've had the privilege of guiding individuals through some of life's most challenging transitions. One such transition that I find particularly poignant is the journey through divorce. It's a time of upheaval, self-discovery, and, ultimately, transformation. In this blog post, I want to shed light on the invaluable role that post-divorce coaching plays in helping individuals navigate this pivotal chapter in their lives. Unlocking Emotional Healing Divorce is more than just a legal process; it's an emotional rollercoaster. From the initial shock and grief to the eventual acceptance and healing, the journey is filled with twists and turns. As a coach, my role is to provide a safe space for clients to explore and express their feelings without judgment. Through active listening, empathy, and personalized guidance, I help individuals untangle their emotions, gain clarity, and embark on the path to healing. Rebuilding Self-Confidence Brick by Brick One of the most common challenges I see among my clients post-divorce is the erosion of self-confidence. Divorce can leave individuals questioning their worth, identity, and future. My approach as a coach is to help clients rediscover their strengths, values, and passions. Together, we work on rebuilding self-esteem from the ground up, replacing self-doubt with self-assurance and insecurity with empowerment. Setting Boundaries for a Healthy Future Boundaries are the cornerstone of healthy relationships, especially in the aftermath of divorce. As a coach, I assist clients in defining their boundaries and asserting them confidently in all areas of their life. Whether it's negotiating co-parenting arrangements, navigating tricky interactions with ex-partners, or establishing new boundaries in future relationships, I provide practical strategies and unwavering support every step of the way. Crafting a Vision for What Comes Next After the dust of divorce settles, there's an opportunity for a fresh start—a chance to create a compelling vision for the future. As a coach, I work with clients to articulate their goals, dreams, and aspirations beyond divorce. Whether it's pursuing a new career path, reigniting old passions, or fostering meaningful connections, I help individuals map out a roadmap for their post-divorce journey and provide the support and accountability needed to turn their vision into reality. Partnering for Transformation As a therapist and relationship coach, I've witnessed firsthand the transformative power of post-divorce coaching. It's not just about surviving divorce; it's about thriving in its aftermath. If you're navigating the complexities of divorce and seeking guidance, know that you don't have to go it alone. Consider partnering with a coach who can offer the support, guidance, and encouragement you need to embrace this new chapter of your life with confidence and optimism.

Today, I’m excited to introduce you to Exstad , a fantastic online resource designed specifically for expats. If you’re navigating life abroad, Exstad is here to support you every step of the way. I created Exstad out of a desire to fill a significant gap in the resources available for expats, particularly when it comes to addressing mental and emotional needs. As an expat myself, I experienced firsthand the unique challenges that come with living abroad. I found that many of the existing resources focused primarily on logistics, such as housing and work permits, while neglecting the essential emotional support that expats often need. Exstad is designed to be a comprehensive online hub where expats can find the support, tools, and connections necessary to thrive in their new environments. My mission is to provide a platform that not only addresses practical aspects of living abroad but also fosters a sense of community and emotional well-being. What can you expect from Exstad? Courses : Engage in a variety of courses designed to equip you with valuable skills and knowledge for your expat life. Blogs : Read insightful articles that address the challenges and triumphs of living abroad. Resources: Access a comprehensive resource guide specifically designed for expats and relocation professionals. This guide will connect you with valuable tools, contacts, and support services to make your relocation journey smoother. I believe that every expat deserves access to resources that genuinely reflect their mental and emotional needs. Exstad is here to support you on your journey, helping you to not only survive but thrive as you transition to a new life abroad. I invite you to explore www.exstad.com  and discover the different resources available to you. Together, let's create a community where expats can feel empowered, connected, and supported.

I’m excited to announce that I’m in the final stages of designing an online community  specifically created for expats , launching soon! This platform will feature customized courses  to address the unique challenges of expat life—from managing cultural transitions and relationships to finding personal and professional growth abroad. This community will provide practical tools, support, and resources to help expats thrive. Stay tuned for updates, and I can’t wait to share more about this exciting new venture!

We know that there is a strong connection between nutrition and mental health, but what exactly is it? The food we eat plays a crucial role in our mental wellbeing and overall health. Just as a healthy diet supports physical health, it also impacts our mood, energy levels, and emotional resilience. Research shows that certain nutrients are essential for brain function and can help reduce the risk of mental health issues such as depression and anxiety. The Role of Nutrition in Mental Health Our brain needs a variety of nutrients to function optimally, including vitamins, minerals, and healthy fats. Omega-3 fatty acids, found in fish and flaxseeds, are known to support brain health and improve mood. Antioxidants from fruits and vegetables help reduce inflammation and oxidative stress, which are linked to mental health disorders. Additionally, a balanced diet can regulate blood sugar levels, preventing mood swings and irritability. Understanding the role of nutrition in mental health can empower us to make dietary choices that enhance emotional wellbeing. Key Vitamins and Minerals for Mental Health B Vitamins : B vitamins, including B6, B12, and folate, are essential for brain health. They play a role in producing neurotransmitters like serotonin and dopamine, which regulate mood. A deficiency in B vitamins has been linked to an increased risk of depression and anxiety. Vitamin D : Often referred to as the "sunshine vitamin," Vitamin D is crucial for mood regulation. Low levels of Vitamin D have been associated with mood disorders, including depression. Ensuring adequate sunlight exposure and consuming foods rich in Vitamin D, like fatty fish and fortified dairy products, can help maintain healthy levels. Magnesium : Magnesium is involved in numerous biochemical reactions in the brain. It helps regulate neurotransmitters and has been shown to reduce anxiety and improve sleep quality. Foods rich in magnesium include leafy green vegetables, nuts, seeds, and whole grains. Zinc : Zinc is important for brain health and cognitive function. It plays a role in the regulation of the nervous system and has anti-inflammatory effects. Low zinc levels have been associated with depression, making it important to include zinc-rich foods like meat, shellfish, and legumes in your diet. Iron : Iron is essential for oxygen transport in the blood and energy production. Iron deficiency can lead to fatigue, cognitive impairment, and mood disturbances. Foods rich in iron include red meat, beans, lentils, and fortified cereals. Tips for a Healthy Diet to Support Mental Health Eat a Variety of Whole Foods : Incorporate a mix of fruits, vegetables, lean proteins, whole grains, and healthy fats into your diet to ensure you get a broad range of nutrients. Include Omega-3 Fatty Acids : Foods rich in omega-3s, such as salmon, walnuts, and chia seeds, are known to support brain health and reduce symptoms of depression. Stay Hydrated : Dehydration can affect concentration and mood. Drink plenty of water throughout the day to stay hydrated. Limit Processed Foods and Sugars : High consumption of processed foods and sugars can lead to inflammation and negatively impact mental health. Opt for natural, unprocessed foods whenever possible. Consume Probiotics for Gut Health : A healthy gut can positively affect mood and mental health. Include probiotic-rich foods like yogurt, kefir, and fermented vegetables in your diet. Balance Your Meals : Eating regular, balanced meals helps maintain steady blood sugar levels, which can stabilize mood and energy levels. Maintaining a healthy diet is an essential component of mental wellbeing. By choosing nutrient-rich foods and staying hydrated, we can support our brain health, enhance our mood, and build emotional resilience. As we strive for a balanced and nutritious diet, we also nurture a healthier mind, setting the foundation for better mental health and a happier life.

Are you ready to take charge of your life and embark on a journey of self-discovery and achievement? Setting goals is a powerful way to turn your dreams into reality and create the life you desire. However, not knowing how to set goals effectively can keep them out of reach. Many individuals I work with often come to me with vague or immeasurable goals. In such cases, I always go back to the basics to help them put their goals into the SMART format. For instance, saying "I want to lose weight" is too vague. How much weight? By when? How will you know if you've achieved this goal? On the other hand, stating "I want to lose 5 pounds over the next six weeks" is a SMART goal. It's specific, measurable, achievable, realistic, and time-bound. In this post, we'll delve into the concept of SMART goals and how they can serve as a blueprint for success in personal development. What are SMART Goals? SMART is an acronym that stands for Specific, Measurable, Achievable, Relevant, and Time-bound. These criteria help ensure that your goals are clear, focused, and attainable, increasing the likelihood of success. Specific: Define Your Objective The first step in setting SMART goals is to be specific about what you want to achieve. Instead of setting vague goals like "get in shape" or "find a new job," define exactly what you want to accomplish. For example, your goal might be to "lose 10 pounds" or "land a promotion at work." When you have a clear objective in mind, you're more likely to stay focused and motivated. Measurable: Track Your Progress Next, make sure your goals are measurable so you can track your progress and stay motivated. Break down your goals into smaller, measurable milestones or action steps. This could involve tracking your workouts, keeping a food journal, or updating your resume and networking regularly. By measuring your progress, you can celebrate your achievements along the way and make adjustments as needed. Achievable: Set Realistic Expectations While it's important to challenge yourself, it's also essential to set goals that are achievable within your current circumstances and resources. Consider your skills, time, and available support when setting your goals. Setting unrealistic goals can lead to frustration and burnout, so be honest with yourself about what you can realistically accomplish. Start with small, achievable steps and gradually work your way up to bigger goals as you build confidence and momentum. Relevant: Align with Your Values Make sure your goals are relevant to your values, passions, and long-term aspirations. Ask yourself why this goal is important to you and how it aligns with your broader vision for your life. Goals that are personally meaningful are more likely to inspire motivation and commitment. When your goals align with your values, you'll feel a greater sense of purpose and fulfillment as you work towards achieving them. Time-bound: Set Deadlines Finally, set deadlines or target dates for achieving your goals. This creates a sense of urgency and helps you stay focused and accountable. Break down your goals into smaller, time-bound objectives with specific deadlines. For example, if your goal is to write a book, set deadlines for outlining chapters, drafting chapters, and completing revisions. By setting deadlines, you'll create a sense of momentum and ensure that you make steady progress towards your goals. Now that you understand the SMART criteria, it's time to put them into action! Take some time to reflect on your values, aspirations, and areas of growth. Then, set specific, measurable, achievable, relevant, and time-bound goals that will move you closer to your vision for your life. Remember, personal development is a journey, not a destination. Celebrate your progress along the way, and don't be afraid to adjust your goals as needed. With a clear plan and a commitment to growth, you can unlock your full potential and create the life you've always dreamed of.

Getting married is a major life decision that requires careful consideration and planning. While many couples focus on the wedding day, it's important to also consider the many years that come after the ceremony. That's why pre-marital counseling is becoming increasingly popular among engaged couples. A therapist can help couples identify potential issues before they become big problems and provide guidance for building a strong and healthy marriage. Here's a pre-marital checklist from a therapist to help you get started. Communication Communication is one of the most important aspects of a healthy marriage. It's important for couples to be able to express their thoughts and feelings in a way that is respectful and honest. Here are some questions to ask each other to assess your communication skills and identify areas for improvement: How do we communicate when we're upset? Do we listen to each other without interrupting? How do we express our needs and wants? Do we speak kindly and respectfully to each other? Conflict Resolution All marriages have disagreements from time to time, but the way couples handle these disagreements can make all the difference. Healthy conflict resolution involves both partners feeling heard and understood. Here are some questions to ask each other to assess your conflict resolution skills and identify areas for improvement: How do we handle disagreements? Do we take turns listening to each other's perspectives? Do we compromise or find solutions that work for both of us? Do we escalate arguments or walk away to cool down? Finances Money can be a source of stress in a marriage. It's important for couples to be on the same page when it comes to financial goals and habits. Here are some questions to ask each other to assess your financial compatibility: What are our long-term financial goals? How do we manage our money day-to-day? How much debt do we have, and how do we plan to pay it off? Do we have similar attitudes towards saving and spending? Intimacy Physical and emotional intimacy are important aspects of a healthy marriage. Couples should be able to openly communicate about their needs and preferences in this area. Here are some questions to ask each other to assess your intimacy needs: What do we each consider to be intimacy? How often do we want to be intimate? What makes us feel loved and connected? How do we express our affection for each other? Shared Values Shared values and beliefs can help couples navigate life's challenges together. It's important to identify areas where you have common ground and potential areas of conflict. Here are some questions to ask each other to assess your shared values: What do we each value most in life? How do our religious or spiritual beliefs align? What are our opinions on controversial topics, such as politics or social issues? How do we plan to raise our children, if we want them? Conclusion Pre-marital counseling and a pre-marital checklist can help couples strengthen their relationship before getting married. Use this checklist as a starting point for conversations with your partner. Remember, the goal is not to avoid all conflict, but to learn how to handle it in a healthy way. With the right tools and mindset, you can build a strong and healthy marriage that will last a lifetime.

Living as an expat family can be an exciting adventure, full of new experiences and opportunities. However, it can also come with its fair share of challenges, from cultural adjustments to family dynamics in a new environment. Family therapy offers a valuable resource for expat families, helping them navigate the unique complexities of their lifestyle. In this blog post, we'll explore how family therapy can be a game-changer for expat families. Cultural Adaptation: Expat families often find themselves immersed in new cultures, which can lead to a range of emotions and stressors. Family therapy provides a safe space to discuss and navigate cultural adaptation issues, allowing family members to share their experiences and feelings openly. Communication Improvement: Effective communication is crucial in any family, but it becomes even more essential when living as expats. Family therapy equips family members with the skills to communicate openly and respectfully, bridging gaps that can arise due to language barriers or cultural differences. Managing Transitions: Expatriate life often involves frequent transitions, from moving to a new country to adjusting to new schools and communities. Family therapy can help family members cope with these transitions, providing strategies for managing stress, anxiety, and uncertainty. Supporting Emotional Well-Being: Living far from extended family and familiar support networks can be emotionally challenging. Family therapy offers a platform for family members to express their emotions, seek support from one another, and develop resilience in the face of adversity. Strengthening Family Bonds: Expat families can experience strain on their relationships due to the demands of expatriate life. Family therapy focuses on strengthening family bonds, fostering understanding, and reinforcing the importance of mutual support. Conflict Resolution: Conflicts can arise in any family, but they can be particularly complex when cultural differences come into play. Family therapy equips families with conflict resolution skills, helping them navigate disagreements constructively. Parenting Challenges: Parenting as an expat comes with unique challenges, including adapting to different educational systems and parenting norms. Family therapy can assist parents in making informed decisions and co-parenting effectively in a new environment. Building a Supportive Network: Family therapy can connect expat families with local resources and support networks. Therapists often have knowledge of community resources that can provide additional assistance for specific needs. Expat families face a unique set of challenges, but family therapy offers them a powerful resource to navigate these challenges together. Whether it's enhancing communication, managing cultural adaptation, or strengthening family bonds, family therapy can provide invaluable support and guidance. By investing in family therapy, expat families can not only thrive in their new environment but also create a stronger, more resilient family unit that can weather the challenges of expatriate life with grace and resilience.

Dating can be an exhilarating journey, filled with excitement and the promise of new connections. However, it's essential to approach it with a discerning eye. Recognizing and heeding dating red flags can save you from heartache down the road. In this blog post, we'll explore some crucial red flags that you should never ignore when getting to know someone new. Inconsistent Communication: If your date is frequently inconsistent with their communication—sometimes overly attentive, other times distant—it may indicate mixed feelings or a lack of genuine interest. Consistent, respectful communication is a key foundation of a healthy relationship. Too Much Too Soon: Be cautious of someone who rushes the relationship timeline. While it's okay to feel a strong connection, excessive pressure to commit or move too quickly can be a sign of insecurity or manipulation. Disregard for Boundaries: Everyone has personal boundaries, and it's crucial to respect them. If your date consistently pushes your boundaries or disregards your comfort level, it's a clear red flag that they may not be respectful of your needs and feelings. Lack of Accountability: Pay attention to how your date handles their mistakes or takes responsibility for their actions. Someone who deflects blame, refuses to apologize, or avoids accountability may struggle with emotional maturity. Negative Attitude or Frequent Complaints: A consistently negative attitude or a habit of complaining about everything can be emotionally draining. It may indicate underlying issues with pessimism or an inability to find joy in life's everyday moments. Secretive Behavior: If your date is overly secretive about their personal life, avoids answering questions, or doesn't introduce you to their friends and family after a reasonable amount of time, it could signify trust issues or hidden motives. Excessive Jealousy or Possessiveness: Healthy relationships are built on trust. If your date displays excessive jealousy, tries to control your actions, or invades your privacy, it can be a sign of insecurity or an unhealthy need for control. Conflict Resolution Styles: Pay attention to how your date handles disagreements or conflicts. If they resort to yelling, manipulation, or refusing to compromise, it's a red flag for potential relationship difficulties in the future. Consistently Canceling Plans: Frequent last-minute cancellations without a valid reason can signal a lack of commitment or respect for your time and efforts. Past Relationship Patterns: It's essential to discuss past relationships and observe whether your date takes responsibility for their role in previous breakups or continuously blames their ex-partners. Dating red flags are valuable warning signs that should not be ignored. While no one is perfect, these indicators can help you make informed decisions about whether to continue pursuing a relationship. Trust your gut, prioritize your emotional well-being, and remember that a healthy, fulfilling relationship is built on mutual respect, open communication, and shared values. Don't settle for less than you deserve; heed the red flags, and keep your heart open to healthier, happier connections in the future.

As we embark on a new year, the age-old tradition of crafting resolutions accompanies the countdown to midnight. Yet, within the framework of New Year's resolutions lies an implicit suggestion – the notion that we are inherently flawed or broken, requiring fixing. This perspective can inadvertently set us up for failure before our journey even commences. In this blog post, we explore the counterproductive nature of traditional resolutions and advocate for a more mindful alternative: New Year's intentions. By embracing a single guiding intention for the new year, we open the door to fostering growth and positive change across all facets of our lives. Resolutions often originate from a problem-centric mindset, pressuring us to correct perceived flaws. This approach can create unnecessary stress and negativity, making it challenging to maintain momentum throughout the year. The all-or-nothing mentality further compounds this issue, as unrealistic goals and a pursuit of perfection increase the likelihood of abandoning resolutions at the first setback. Moreover, resolutions often lack the flexibility required to navigate life's dynamic nature, leading to frustration when unexpected challenges arise. In contrast, New Year's intentions offer a refreshing approach. Choosing a single word as a guiding light encourages a positive, growth-oriented mindset. Unlike resolutions, intentions provide flexibility, allowing for adaptation to changing circumstances. This adaptable framework fosters resilience and adaptability, crucial qualities for navigating life's uncertainties. The intention-based approach also promotes holistic growth, with the chosen word influencing various aspects of life, including career, relationships, health, and personal development. Selecting a word for the year is a personal and meaningful process. Reflecting on core values ensures that the chosen intention aligns authentically with one's principles. Setting positive affirmations around the chosen word serves as a daily motivational tool, providing encouragement during challenging times. Considering the holistic impact of the chosen word encourages a comprehensive and interconnected approach to personal goals. Having chosen a guiding word, the next step is to integrate it into daily life. Developing daily affirmations that incorporate the chosen word reinforces positive energy. Visual reminders strategically placed serve as cues to bring focus back to the intention throughout the day. Maintaining a journal facilitates reflection on how the intention manifests in various aspects of life, deepening the connection to the guiding word. Practicing mindful decision-making involves aligning choices with the chosen word, using it as a compass for decisions that resonate with values and long-term goals. Regular check-ins on progress allow for flexibility, adapting the approach as needed in the face of life's complexities. The long-term benefits of living with intentions are manifold. Intentions promote sustainable growth through a continuous, adaptive approach to personal development. Embracing a guiding word leads to enhanced self-awareness, empowering individuals to make intentional choices aligned with their values. The positive ripple effect of intentions extends to various aspects of life, including relationships, career, and overall well-being. Intentions cultivate resilience, providing a positive framework for facing adversity and learning from experiences. Ultimately, living with intention brings a profound sense of purpose and fulfillment, creating a life that transcends external measures of success and resonates deeply on a personal level. In conclusion, the shift from resolutions to intentions offers a transformative approach to personal growth. By incorporating a guiding word into daily routines and embracing the long-term benefits of this intentional mindset, individuals set the stage for a fulfilling and purpose-driven year. Here's to a journey of nourishment, growth, and positive change, where the chosen word serves as a compass guiding towards holistic well-being and meaningful experiences.

Gottman therapy, couples retreat, marriage counseling. Are you and your partner facing challenges in your relationship? Do you long to rekindle the spark, improve communication, and build a stronger, more resilient bond? As a level II certified Gottman therapist, I invite you to consider attending an intensive couples retreat for a transformative experience that can rejuvenate your relationship and set you on a path to lasting love and harmony. Here are compelling reasons why you should choose Cleeren Consulting couples retreat: Expertise in Gottman Method: As a certified Gottman therapist, I have undergone rigorous training and adhere to the evidence-based Gottman Method. This approach is backed by decades of research and is proven to be effective in helping couples overcome relationship challenges. You can trust that you are receiving guidance from a professional with specialized knowledge in relationship dynamics. Customized Treatment Plans: No two couples are alike, and neither are their challenges. When you attend my intensive couples retreat, you'll benefit from a personalized treatment plan tailored to your unique needs and concerns. I will work closely with you and your partner to address the specific issues affecting your relationship, ensuring that you receive the support that is most relevant to you. In-Depth Assessment: To guide our work, I conduct a comprehensive assessment of your relationship. This assessment includes interviews, questionnaires, and observations, enabling me to gain a deep understanding of your dynamics and identify areas that require attention. This thorough analysis ensures that our interventions are precise and effective. Proven Techniques for Lasting Change: During the retreat, I will teach you and your partner practical techniques and strategies rooted in the Gottman Method. These tools are designed to enhance communication, resolve conflicts, and foster emotional intimacy. By learning these skills, you'll have the tools you need to sustain a loving and harmonious relationship long after the retreat ends. Safe and Supportive Environment: My couples retreat provides a safe and supportive environment for you and your partner to address sensitive issues openly and honestly. With my guidance, you can explore your feelings, concerns, and aspirations, knowing that you are in a judgment-free space where you can truly be yourselves. Strengthened Emotional Connection: The Gottman Method places a strong emphasis on deepening emotional connections between partners. During the retreat, you'll engage in exercises and discussions that promote emotional intimacy and rekindle the passion that brought you together in the first place. Renewed Commitment: By attending my couples retreat, you are demonstrating a commitment to the growth and longevity of your relationship. This dedication often results in increased trust, security, and a stronger sense of partnership between you and your loved one. As a level II certified Gottman therapist, I am passionate about helping couples like you transform their relationships into sources of joy, support, and lasting love. If you and your partner are ready to embark on a journey towards a happier, healthier relationship, consider attending my couples retreat. With expertise in the Gottman Method, personalized treatment plans, and a commitment to your success, I am here to guide you towards a brighter future together. Don't wait any longer—invest in your relationship and experience the positive change that is possible through my couples retreat.

Did you know that around 40% of expat assignments fail to meet their objectives, costing companies between $300,000 to $1,000,000 per assignment? That's a significant investment in both time and resources gone awry. As global businesses continue to expand, selecting the right individuals for overseas assignments becomes increasingly critical. Here's how your company can beat the odds and ensure expat success: Why do expat assignments fail? 1️⃣ Cultural Misfit: Incompatibility with the host country's culture can lead to misunderstandings and poor performance. 2️⃣ Lack of Preparation: Inadequate training and briefing before the assignment can leave expats feeling unprepared. 3️⃣ Family Issues: Family dissatisfaction with the host country's lifestyle and limited support can hinder performance. 4️⃣ Health Challenges: Insufficient healthcare provisions and lack of access to quality healthcare can lead to issues. Pre-Assessment Considerations: 🌟 Cultural Fit: Evaluate their adaptability and cultural awareness. 📚 Training: Provide comprehensive cross-cultural training and language courses. 👨‍👩‍👦‍👦 Family Support: Ensure support for accompanying family members, including education and healthcare. 💪 Healthcare: Provide access to quality healthcare and insurance coverage. 💼 Job Fit: Assess the alignment of skills and experience with the assignment's demands. 💼 Dual-Career Considerations: Address employment opportunities for the expat's partner. 💼 Assignment Length: Determine if the assignment duration is suitable for both the employee and the company. Support Strategies During the Assignment: 🤝 Mentoring: Offer mentors or peer support to assist with integration. 🌐 Networking: Facilitate connections within the host country's community. 🏥 Healthcare: Ensure access to medical care and support for medical emergencies. 💼 Performance Feedback: Regularly assess and provide feedback on expat performance. Repatriation Plan: Plan for a smooth return to the home country after the assignment ends. 💼 Career Path: Discuss potential career advancement upon completion of the assignment. 🌐 How Cleeren Consulting Can Help: At Cleeren Consulting, we're dedicated to ensuring the success of your expat assignments. Our comprehensive services include: 👥 Online Coaching for Expats 🤝 Counseling for Expats and Their Families 🌍 Adjustment Assistance #ExpatAssignments#GlobalWorkforce#EmployeeSupport#CleerenConsulting