Theresa Byrne is a powerhouse of mindset, insight, and boundaries, honored as the “Mindset Coach of the Year” for both 2023 and 2024 by Best Holistic Life Magazine for her groundbreaking work. But it’s her personal journey that truly sets her apart.
A seasoned martial arts master instructor, Theresa holds 8 black belts and made history as the first woman to achieve the rank of Master Instructor in her martial arts system. Her discipline and dedication fuel her life’s mission to help others activate their inner power.
In addition to her martial arts achievements, Theresa’s resilience shines through her recovery from a traumatic brain injury (TBI) and the challenges of overcoming burnout. Her healing journey not only sparked deep insights into the brain’s potential for transformation but also inspired her TED Talk, “The Dangers of Your Inner Bully,” which has now reached over half a million views and earned the title of one of the Top Ten Most Meaningful TED Talks by Thrive Global Magazine.
As an award-winning coach, author, and TED.com keynote speaker, Theresa has made it her life’s work to guide people through challenges like negativity, stress, self-sabotage, and brain rewiring, helping them reclaim peace, inspiration, and their full potential. Her expertise is a testament to the power of the mind and body in creating real, lasting transformation.
You’ve achieved so much, from becoming the first female Master Instructor in your martial arts system to healing from a traumatic brain injury. What originally sparked your journey into empowerment and mindset work?
Theresa Byrne: Honestly? Curiosity. And pain. I wanted answers! Ever since I was a kid I’ve been fascinated by human behavior; why we do what we do, what are the patterns we’ve created, and why we act the ways we do especially under pressure. I’ve seen people take out their pain on others, or some bend over backwards to try to please people and I wanted understood why. I wanted to see what was underneath it all, and I made a commitment in my teens to find ways to support people to live into their potential, what I later called “InPower”, I just didn’t know how that was going to look!
When I began training in martial arts it gave me a physical language for power and protection, but mindset work gave me the internal map. After my brain injury, I had to rebuild my identity from the inside out. It was like someone hit the reset button on my brain forcing me to start over with a blank slate; I didn’t even know who I was to myself since my self-perception was gone. But with that came the realization I could choose who I wanted to become through my new brain; the first time my neural pathways developed was as a result of my environment and coping. NOW? I could re-create them based on who I wanted to be! That’s when I realized: empowerment isn’t given. It’s activated.
How did your martial arts training shape your understanding of personal power?
Theresa Byrne: Martial arts taught me true power doesn’t come from muscle or bravado, it’s not about attacks; it comes from self (and external) awareness, presence, and knowing when not to strike. It’s not about any kind of fighting, it’s about being a spirit warrior for what matters – especially since it was developed over 5000 years ago and popularized by Shaolin Monks.
They used martial arts training to get their bodies healthy and able to hold extreme meditation positions and protect their monasteries if attacked. In this way, it’s about protecting what matters most, becoming discerning, and staying grounded in who you are, even when chaos swirls around you. And sometimes the strongest stance is the one where you don’t move at all because you’re already centered.
There’s a Japanese concept called, “mushin”, which is learning how to be the calm center of the storm. I also learned boundaries are sacred, they help us stay safe, stay sane, and protect whatever is sacred to us.
Your TED Talk, “The Dangers of Your Inner Bully,” defines the inner bully. Why is it so dangerous?
Theresa Byrne: The inner bully is dangerous because it’s super stealthy and most of us assume the words and phrases it’s saying is actually us, as if we are talking to ourselves; it comes from a part of our brain that sounds like us. It knows exactly where our softer spots are and uses them against us. Especially when it shows up with evidentiary support for all the wrongs and mistakes we’ve committed in our lives, so how could we be worthwhile?
It’ll whisper things like, “you can’t do this, you don’t know what you’re doing,” “you’re not ready,” “you’re too much,” or “you’re not enough” and the worst part? We buy it!. This bully doesn’t just block our confidence, it hijacks our energy, creativity, and connection. It’s the saboteur making us smaller and hiding in plain sight, pretending to be our inner voice.
How can someone start to recognize the voice of their inner bully versus their intuition or inner wisdom?
Theresa Byrne: I love this question! The inner bully creates certain feelings of “yuk” and “ugh” and even pressure and panic; it’s critical, loud, and often wrapped in shame or fear. Telling us “oh, I’m not fear! I’m real! You MUST listen or bad things will happen!”
Intuition, on the other hand, is calmer and quieter. Even when it’s delivering those tough truths, it speaks to us with clarity, not cruelty. I’ve even seen intuition say things like, “Hey, you might want to pay attention to this.” One trick I teach clients: ask yourself, “Would I say this to someone I love? Would I say this to a child?” If the answer’s no, you just met your inner bully.
You work often with over-givers and people-pleasers. Why do you think boundaries are such a struggle for high achievers?
Theresa Byrne: Ahhh, this is a prime example of programming! High achievers are used to earning gold stars and accolades by doing more, not less. Getting this kind of positive attention can be addicting when you’re developing your sense of who you are and how you can get what you want in the world. When I was growing up I was what I called, “head of the class,” always sitting up front trying to get the right answers. Many achievers were raised to be the “go-to”, the fixer, the helper, and the one who holds it all together.
Setting boundaries with others can often feel like letting people down or worse, being considered “selfish.” And let’s talk about the boundaries we need for ourselves, self-boundaries, where we limit whatever isn’t working for us. High achievers believe they can or should do it all without limits! But boundaries aren’t limits or barriers, they help us be who we want to be. In my work I teach my clients to understand how to use boundaries as the bridges to healthier relationships. The real work is learning to say “no” without guilt and “yes” without resentment.
You were named Mindset Coach of the Year two years in a row. What mindset shifts have you found to be the most transformative for your clients?
Theresa Byrne: There are a few core mindset shifts which absolutely change the game of being yourself, but the most transformative ones? They’re not just “aha” moments. They’re fully applied and integrated mind-body rewires. What I teach? Once it’s learned, it can’t be unlearned.
From “What’s wrong with me?” to “What happened in my life and how am I wired?”
This is huge. Many of my clients (and me many years back) find themselves thinking they’re broken or flawed because they’re stuck in anxiety, burnout, or self-sabotage loops. When we explore how each brain wires itself based on trauma, survival, and stress? Everything changes. Suddenly, it’s not about shame anymore, or hiding the broken bits, it’s about strategy. How do I deal with what I’ve been dealt?
From “I have to earn my worth” to “My worth is inherent”.
Many high-achievers tie their value to performance because it’s how they’ve gotten kudos and recognition; so they have to continue to do, do, do all the time. When I was put in two years of “time out” to heal my brain injury this was my first epiphany. I thought I had no value because I couldn’t be of service and help anyone else while I was healing. Turns out, I have value just because I am.
Now I help clients reprogram by teaching them the neuroscience of self-worth and how to build new internal evidence loops. Once you stop chasing external validation, you calm and your energy becomes magnetic and sustainable.
From reaction to response, especially under pressure.
This is the ninja move. Learning to recognize when you’re triggered (hey there, inner bully or saboteurs), and pause before reacting, is where real power lives. We train this using actionable boundaries, mental fitness and nervous system reset tools, so the pausing becomes second nature.
Boundaries are not walls, they’re wisdom in action.
Setting boundaries from a place of self-love rather than defense is what I call next-level. I show clients how their nervous system responds to boundary violations and how to regulate and reclaim their voice. Boundaries stop being scary and they become sacred instead, leading to my clients owning their time, energy, and well-being.
From “Is this too much?” to “This is me, exactly as I am.”
Many of my clients are intuitive, powerful, sensitive, or neurodivergent and were taught they needed to tone it down. The shift is stepping into their bigness and wholeness unapologetically. The traits they’ve shamed for often become their superpowers in leadership, love, and life.
Mindset work isn’t about thinking “happy thoughts.” It’s about rewiring your entire inner operating system so it finally supports who you are becoming.
What does “InPower” mean to you?
Theresa Byrne: InPower is a term I created to describe the kind of power that doesn’t come from outside validation, hustle, or titles. It’s internal. Inherent. Intuitive. And it lives in all of us.
InPower is the aligned strength of knowing who you are, trusting yourself, and choosing to act from a grounded place. It’s not performative because it’s integrated. It’s not borrowed since it’s built in.
Here’s the truth: if power is given, it can be taken away. But inner power? That’s yours, my friend. It’s woven into your very being. No one can take it unless you hand it over.
InPower is the voice inside that says,
“I’ve got me.”
Where can our readership go to connect with and support you?
Theresa Byrne: I’d love that! You can connect with me at www.TheresaByrne.com, where I share tools, programs, and support for anyone ready to reclaim their energy, set boundaries, and activate their inner power. You’ll also find links to my TED Talk, my books, and courses. And yes, you’ll probably see me dancing or kicking something for fun!
