How You Know It’s Time To See A Therapist

It’s common to feel like you need to see a therapist while going through a tough time. But how do you know if it’s just a phase or if you need help? There are a few key things to consider that can indicate whether you would benefit from therapy.

You’ve Tried To Fix The Problem On Your Own

If you’ve been struggling with a mental health issue, you’ve likely tried to fix the problem on your own. Maybe you’ve read self-help books or tried to talk to friends and family about what you’re going through. But it might be time to seek help if you still feel stuck.

You’re Struggling More Than Usual

If you struggle more than usual, it may be time to seek online therapy. Many people struggle with mental health issues, but when it starts to impact your everyday life, it may be time to get help from a therapist. A therapist can help you work through your struggles and give you tools to handle them. If you’re struggling more than usual, don’t hesitate to get help.

Your Family And Friends Have Suggested Therapy

Your family and friends have suggested therapy because they see how much effort you put into managing your mental health. It’s not that they don’t think you can do it, but they can see how much strain it’s putting on you.

They may have even tried to talk to you about it before, but you brushed them off because you didn’t want to admit that you needed help. But now, after everything that’s happened, you’re finally ready to listen. You know that therapy won’t be easy, but you’re willing to work because you want to better yourself and your relationships with those around you.

You’re Feeling Hopeless

Feeling hopeless can be one of the symptoms of depression, and seeking treatment can help you manage your symptoms and improve your quality of life. If you’re feeling hopeless, you must get help. Talking to a therapist can help you understand your feelings and develop healthy coping mechanisms. If you’re struggling with depression, seeking treatment can be vital to managing your symptoms and improving your quality of life.

You’re Self-Medicating

If you regularly rely on drugs or alcohol to cope with your mental health, it’s time to seek proficient help. Self-medicating can quickly lead to addiction, and it’s not an effective way to deal with the underlying issues. A therapist can help you understand and address the root causes of your mental health problems, so you can find healthy ways to cope.

You’re Experiencing Physical Symptoms

If you’re experiencing physical symptoms impacting your quality of life, it may be time to find help. Many people experience physical symptoms from stress, anxiety, or depression. If these symptoms prevent you from enjoying your life or completing everyday tasks, it’s essential to seek help from a therapist. Physical symptoms that may indicate it’s time to see a therapist include:

● Chronic pain

● Insomnia

● Digestive issues

● Headaches/migraines

● Excessive fatigue

● Skin problems

You’re Having Suicidal Thoughts

If you’re feeling like life isn’t worth living or can’t go on, getting help is vital. Talking to a therapist can be essential to getting through these complex thoughts and feelings. Your therapist will work with you to create a safety plan, an essential tool for managing suicidal thoughts. This plan will identify warning signs that your thoughts are becoming more intense and outline steps to take to keep yourself safe.

Your therapist can also provide resources and referrals for additional support services. If you’re struggling with suicidal thoughts, please seek help; there is hope, and recovery is possible.

Conclusion

While it’s impossible to give a definitive answer to the question of when you should see a therapist, some signs indicate it might be time to seek proficient help. If you’re struggling with anxiety, depression, or any other emotional issue, and you feel like you’ve tried everything without success, therapy could be the key to finally getting relief. Don’t be afraid to seek help. It could be your best decision.

About The Author

Tracie Johnson is a New Jersey native and an alum of Penn State University. Tracie is passionate about writing, reading, and living a healthy lifestyle. She feels happiest when around a campfire surrounded by friends, family, and her Dachshund named Rufus. First Time Parent? Why You Should Consult a Parenting Coach

Addiction And Cravings: How Exposure To Nature Helps

Addiction recovery comes with cravings.

Addiction treatment has several approaches. It includes both medication and therapies. Most addiction treatment programs include some tools to handle cravings and accelerate sobriety.

What many of us might not know is that nature has a powerful impact on combating addiction and cravings. This is why rehab in Dallas by Infinite Recovery is situated in the middle of nature, as it exposes the patient to nature which has many benefits.

Japan’s ‘Forest Therapy’ Programs

In Japan, the policies regarding the conservation and protection of forests and green areas have taken off. You see, Japan is famous for its stressful and emotional work conditions, along with a high suicide rate in the concrete jungle.

So to address the mental health stigma of the country, the Forestry Agency of Japan sponsors the practice of ‘shinrin-yoku,’ or simply “forest bathing.”

Since 2004, Japan Forestry has invested around $4 million into forest therapy research. Research has found that simply being in nature can actually relieve stress along with increasing productivity.

By measuring the participants’ blood pressure and the number of the ‘natural killer’ or NK cells in their bodies, we can understand how forest therapy is helping them.

For your reference, we should mention that NK cells are those white blood cells that assist in preventing viral; infections and reject cancer and tumor cells.

After the policy implementation in Japan, South Korea has also spent approximately $140 million on a new National Forest Therapy Center. Some of the western countries, such as Finland, are also funding similar types of studies after the Japan forest therapy programs get some optimistic results.

For replicating these results, several Japan Forestry industry experts have been hired by a number of these programs.

Nature, Cravings, And Mental Health

From kids to adults, health experts always recommend that everyone spend time in nature. Now, individuals recovering from any type of substance abuse especially need to spend time in nature.

A study done by the University of Plymouth shows that there is actually a link between nature, reduced craving strength, and frequency of addiction. The link between mental health and nature is simply undeniable.

Nature can be both maintained or maintained by environmental green areas, for example, nature preserves and parks.

In urban areas, where people have greater access to nature, they usually have less anxiety and depression, less mental distress, healthier cortisol, and greater well-being than those living in urban areas with less green space.

Consistent exposure to green space from childhood can actually prevent some psychiatric disorders, such as preventing anxiety and preventing depression. However, the beneficial effect of exposure to nature is not limited to children.

While exposure to nature can effectively improve their mental health, green space also has a strong benefit for adults as well.

In urban settings, adults often deal with several stressors from family, work, a daily commute to bills, along with balancing home life. Because adults who are in the recovery process from any type of substance abuse also suffer from many stressors.

The stress can often result from focusing on healthy meeting attendance, maintaining sobriety, and step work. Nature is effective in reducing the stress that mostly triggers cravings. There is also a link between exercising and an increase in mental health along with reducing stress.

At the same time, we can not deny the connection between exercising and being outdoors. It is also true that everyone is not a fan of exercising or might be limited to exercise by the seasonal weather.

So to be clear, having access to nature or green space is beneficial, whether it is with exercise or without.

Mental Health And Substance Use Disorders

The connection between substance abuse and mental health has been a long topic of discussion, particularly in recent years. Mental health disorders can trigger substance abuse disorders, and mental health disorders also can be triggered by substance abuse disorders.

Addiction is a threefold disease, which affects the body, mind, and spirit all, and thus the treatment also includes treating all these three.

Just like any other mental disorder, addiction is also treatable. As we have mentioned earlier, mental health and addiction are interconnected. When you are getting a part of nature, your mental health improves, and it helps in dealing with substance abuse cravings.

Nature and green space have calming effects on both our bodies and minds. Even the color green soothes not only our eyes but also the green nature soothes our mind and soul.

Exposure To Nature Alleviates Cravings

The exact reason behind green spaces assisting in alleviating unhealthy cravings has not been declared yet; the effectiveness is proven. While everyone does not go with holistic recovery, there are also some individuals who are more into the 12-step meetings or therapy.

However, nature can work wonderfully in treating mental health issues. Research has shown that individuals who have visibility of green spaces from their homes and also have access to green spaces in their neighborhoods have less frequency and intensity of cravings.

This craving applies not only to drugs and alcohol but also to nicotine and unhealthy foods.

Incorporate Green Space Into Your Daily Life To Recover From Addiction

Some of us are not lucky enough to have access to nature or at least a small green space. We are either living in extremely urbanized areas or having longer work schedules.

That is why we are here to guide you on how to incorporate green space into your daily life and recover from drugs or alcohol.

Visit your local park.
In your home, open your curtains and see the outside greenery.
HavegGreen spaces in your home and office.
Opt for a 12-step fellowship meeting that is outdoors.
Make some time and visit the local reserves and parks.
Start a community garden.
Go for a walk around your community.
During the weekdays, if weather permits, eat your lunch outdoors.
In case you have dogs, take them to the nearest dog park.
Try a leisure activity outdoors on the weekend, such as step work, reading, or meditation.

All the benefits of being outdoors and seeing nature are extremely helpful. Spend some time in the lap of nature, even though it is just a short amount of time per day. Nature is free and full of benefits. And paired with the decrease in strong, lasting cravings for drugs and alcohol, it can significantly improve your mental health.

How to Do a Mental Spring Clean

Decluttering is a concept that’s not strictly tied to one’s living space but one’s life in general. Metaphorically speaking, a mental spring cleaning could represent a chance to resolve some standing issues and provide yourself with a head start. It’s also a method of getting a new perspective on life and exploiting your mental capacities to the fullest.

Sure, all this sounds pretty amazing, but what does it mean in practice? How do you do a mental spring cleaning? Here are a couple of tips to help you get started.

Understand Why You’re Doing It

While, in theory, leading a healthier life (from the mental standpoint) should be a reward on its own, a lot of people lack the proper motivation to get started. You see, the term mental wellbeing is “too abstract” and, for a lot of people, it doesn’t hit close to home. So, we’ll try to break it down in order to explain why it’s so significant.

Being under constant pressure (regardless of whether you want to call it pressure or stress) can cause you to develop some physiological difficulties. In general, it leads to:

● High blood pressure

● Poor dietary and sleeping habits

● Muscle aches and headaches

● Gastrointestinal issues

Other than this, people who are constantly under stress may be more likely to develop serious mental health issues like:

● Anxiety

● Depression

Avoiding these problems alone should be incentivizing enough. However, being in a better mental state will also make you more productive, more focused, and even more charismatic. This means that you’ll be in a better position to achieve some of your long-lasting goals and make something truly remarkable of yourself.

Of course, those who are already experiencing some of the most extreme consequences should probably look for mental assistance. Those who are shy about asking for help could consider a more anonymous approach of looking for a therapist online.

Find an Exhaust Vent

You need an exhaust vent, and this needs to be an interest that meets certain criteria.

● First, it needs to be accessible. Sure, you love vacationing, but this is something that you can do once or twice per year, which means that as a method of venting, it might not be as efficient.

● Second, it needs to be inexpensive to be sustainable. However, it shouldn’t be completely free, seeing as how you want the experience of “treating yourself” from time to time. Working out is one great example, seeing as how it’s something for you to do every single day, and the costs of pursuing this passion are not that high. Gardening is another fine example. Other than being creative and relaxing, the benefits of gardening for both your physical and mental health are too numerous to count.

● Lastly, it needs to be something that you are personally passionate about. A lot of people make suggestions, but these are the things that work for them. While their heart might be in the right place, it’s essential that you find your own way. So, do some soul-searching, do your research, and give the most promising option a try.

Once you find this exhaust vent, you’ll get on-demand access to one of the most efficient coping mechanisms out there. It’s an objective worth pursuing.

Drop One Bad Habit Per Month

While everyone wants to clean up their life right away, there’s nothing wrong with taking things a bit more gradually. For instance, you could drop junk food in the first month. Start exercising next month. Get your sleeping regimen in order on month three, and so on. In a single year, you would be a completely different person.

Sure, some habits are harder to drop, which is why you want to take these things gradually. You want to start from the least to most ambitious projects. This way, you’re gradually strengthening your resolve and building momentum.

The biggest crisis of faith happens before you see the first results. These are the low points during which you’ll experience withdrawal symptoms (literal or metaphorical, depending on the habit we’re talking about), and it will seem like there’s no payoff. Once you get something in return, things will start looking up.

Do Something That You’ve Been Postponing Forever

Almost everyone out there suffers from procrastination (in one form or another and to one degree or another). The only way to triumph over it is to assume the most direct approach possible.

First, you want to make a list. This will make any attempts at mental gymnastics a lot harder. Once you get too comfortable, it will be easy to rationalize how this is not something urgent or important. When it’s on the list, it becomes material proof of your procrastination-inducing hypocrisy. To put it simply, it might shame you out of your laziness. This is also why so many therapists strongly advocate visualizing your goals.

It’s also important that you get yourself going. The hardest part is always getting started. One tip is that you should try doing something for just 5 minutes, even if it means forcing yourself to do it. After these initial 5 minutes, if everything runs smoothly, the chances are that you won’t be able to stop until the completion of the task (or at least the initial objective).

Another way to fight this is through discipline/willpower. This, however, is something that you need to exercise by constantly pushing your limits.

Eliminate Negative People from Your Life

Some people simply have a negative influence on you, and the best course of action would be to separate yourself from these people. This is usually a hard thing to do, seeing as how some of these people might have been with you forever. After all, there must be a reason why you’re still around them, even after the realization that they have a negative effect on you.

There are others who you can’t avoid for… well, technical reasons. For instance, neighbors or coworkers are just going to stick around, and in order to avoid them, you might have to do something drastic like move or change your job. Still, there’s nothing preventing you from limiting your interactions or even emotionally distancing yourself from their impact.

The biggest problem lies in the fact that some of these emotional vampires aren’t directly making your life worse. They’re not borrowing money from you, getting you into fights or legal trouble, or causing controversy. This is what makes their effects on you harder to notice. What they do is just make you feel worse after hanging out with them than you did before. It may seem small, but it’s a luxury that you might not be able to afford.

In Conclusion

Keep in mind that you’re the only one who can get your life in order. In life, there’s no such thing as a point of no return. However, the longer you wait, the worse the situation will appear. Also, remember that all that it takes is a single decision. The sooner you make it, the sooner you get to reap the benefits.

About The Author

Stacey is a freelance writer living in Minnesota with her cat, and she’s passionate about yoga, languages, home improvement, and drinking strong coffee. Find her on Twitter @StaceyShann0n

6 Ways Writing a Diary Can Support Your Mental Health

Caring for your mental health is a must. Still, so many people either neglect this type of self-care or don’t know how to handle it. But, mental health awareness is important, and you need to make self-care a top priority. Luckily, there are surefire ways for you to boost your mental health and find your inner balance. Writing a diary is one of the best methods you can use.

This article breaks down the 6 ways in which writing a diary can support your mental health. So, just keep reading to learn about each one!

1. Fighting Stress

When it comes to mental health, stress is one of the main enemies we’re all facing daily. Whether it’s work, family, or relationship-related, we’ve all had our fair share of stressful episodes.

But, if it goes too far for too long, stress can cause serious health problems or even cause depression and trauma.

Writing a diary will help you relieve that stress. When you put it all in writing, you’re getting the built-up negativity out of your system and helping your body and mind feel better. You’ll disburden yourself and make room for positivity.

2. Facing Problems

Sometimes, the trouble with mental health is that we’re ignoring or suppressing our problems. It might even happen that we’re unable to define what’s bothering us.

Luckily, writing a diary can help:

− dig deep inside yo

− urself

− be honest with yourself

− define the problem

− face it

Through writing, you’ll learn how to be more honest with yourself and write openly. This will lead you to discoveries about your dilemmas or issues that you weren’t able to face before.

3. Setting Goals

Lack of confidence is another typical issue that can cause mental health problems. Low self-esteem can cause people to isolate themselves from others, and feel depressed or unmotivated to start another day.

Setting goals is a surefire way to overcome such emotions and get more motivated and energized.

Use your diary to set any kind of goals- professional or personal. For each goal, define the following:

− minor milestones for accomplishment

− tools or resources you’ll use

− timeline and phases

− deadline

For instance, you want to try something new, like making pottery or kayaking. Make that your monthly goal. Develop a plan and elaborate on it in your diary. This will give you the motivation and confidence that we all desperately need.

4. Learning About Yourself

Getting in touch with your inner self and learning about handling your own emotions is a serious challenge. Most people find it hard to communicate their own feelings and be open about what they’re experiencing emotionally.

All of this can change through regular diary writing.

As you write your diary, you’ll open up a bit with each new day and diary entry. Soon, you’ll stop thinking about what you’re writing and what it may sound like. Instead, words will just come out on their own.

As you stop thinking and start letting go, you’ll write down things you didn’t even know you felt or thought. And, that is the true power of writing a diary.

This will signify establishing a healthy relationship with yourself.

5. Practicing Self-Encouragement

Once you get in touch with your emotions, you can also use your diary to encourage yourself to take action. You can be your own supporter and motivator to make the most out of every moment.

So, use your diary to:

− write your morning affirmations

− remind yourself of your strengths

− use pep talk

− pick yourself up after a hard day

People don’t need to be professional writers to write their way to mental health. But, if you decide to blog about mental health, you can get writing assignment help from a writing service that I use to write my essay paper. They can help you get started with your first blog posts.

6. Keeping Track of Progress

A great thing about writing a diary is that it’s all in writing. Everything you say and write remains preserved in this notebook or folder on your computer.

That means you can get back to it whenever you want and read about your thoughts and emotions from a week, a month, or a year ago.

Why is this so helpful for your mental health?

It’s simple- you’ll be able to see the progress you’ve made over the past period and see how much you’ve grown. You’d also realize how the things that used to bother you are no longer present in your life.

This will teach you an important lesson- look forward, keep on going, and fight for your mental health.

Final Thoughts

We all need a helping hand when it comes to mental health. But,we need to try and be our own primary support.

Writing a diary is the perfect way for you to actively work on preserving your mental health. Hopefully, we’ve inspired you to try it out today.

About The Author

Jessica Fender is a professional writer and educational blogger at Papers-board. Jessica enjoys sharing her ideas to make writing and learning fun.

Why is it Hard to Let Go of the Bad and Focus on the Good?

I find myself struggling to focus on the good in myself. I have had a lot of struggles growing up just like everyone else has their own problems. But I feel like I can’t ever focus on the good in my life instead of the bad. I could be eating the best slice of pizza but still find something wrong in the moment. Maybe it’s anxiety? Depression? Bad memories of the past?

I try to focus on the present and it seems that the past always finds its way to catch up to me.

I think about the bad things that happened to me in the past and I make myself think I deserved it to happen to me. Do I deserve to be happy? Do I deserve bad things in my life like mental health struggles, a physical disability, being laid off from work, and fired when all I did was try my hardest at work? Being abused by others who I thought loved me? Do I sink into these thoughts? I would hope not, but I do.

What can I do to make myself focus on the present that is good? The past is going to be with me but it doesn’t mean I have to let it define my present and future.

If you are going through issues such as PTSD or just anxiety or anything that makes you sad and haunts you from your past, focus on one good thing in the present. That one thing right now is my boyfriend. I never thought I would meet someone who cared about me so much, doesn’t judge me for my baggage, loves me for me, and makes me feel like I deserve to be happy. However, I sometimes feel like I don’t deserve him and this is the trust part.

I need to trust that not all things are bad.

I learned in therapy that the hard moments of the part do not have to bleed into your future. Just because someone made you feel bad in the past doesn’t mean that you have to feel bad about it in the present. Just because someone called you ugly in the past does not mean you’re ugly. Just because someone made you feel like you don’t deserve happiness doesn’t mean you don’t deserve to be happy today.

It’s easier said than done – you’re not going to just forget bad memories or things of the past.

But it’s so important to truly look at the good things in the present that you have. Not everything is bad – it may seem it. I struggle every day to see the good, but when I see it, it makes my day a tiny bit better which gives me hope. Hope is how you get by day-by-day and what motivates me, personally, to keep going even when I want to say, “F it what’s the point?” There can be some good if you let it happen. Trust yourself to let go and not be scared and trust yourself to be loved and deserve happiness; you owe it to yourself to try and be happy.

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About the Author

Molly Rose lives in PA but is originally from NY. She wrote for Odyssey Online in 2017 and has now started her journey with Puckermob. Molly is getting her Master’s degree online in Human Services at Capella University. She is an advocate for individuals with disabilities. Follow her on Instagram, Twitter, and Facebook.

To The Girl Hanging By A Thread, Seek Life.

Let me start off by saying…

YOU ARE SO INCREDIBLY STRONG FOR FIGHTING THIS BATTLE FOR AS LONG AS YOU HAVE!

It takes strength, you have held yourself together for so long, there’s no wonder why you feel yourself slipping right now. You are only human which means you can only take so much pressure, hurt, hate, trauma... before the thread you are hanging onto just snaps.

“SEEK LIFE”

Two little words, simple right? This was exactly what I needed to see. You see, this little quote hits close to home for me without even realizing it. About a year ago I had slipped into the deepest point in my depression than I ever had before. I didn’t talk about it, I didn’t want to bother anyone… I was the girl who was always happy, “How could I ever deal with depression?!” Well, you see… When I did hit this point I hit it hard. I hate talking about it but I have to admit that taking my life did at one point cross my mind. I felt completely broken – I truly did not think I could have been put back together, but here I am today, a year later…

“SEEK LIFE”

(Yeah, that little quote I was talking about)

This little quote hits close to home… Lately, I have been feeling myself slip back into that dark place that I fought so hard to get out of. One morning while I was in bed I was scrolling through Instagram as we all do, and I came across this post with a girl wearing a hoodie that said “SEEK LIFE” and on the hood, it shows the words “ FEAR, SUICIDE, ANXIETY, DEPRESSION“ all with a line through them. Seeing those four words with a line through them meant winning a fight, it may be a constant battle but you are fighting and you are winning! You are choosing to “SEEK LIFE.” You can put money on the fact that I ordered that hoodie right then, and there.

It’s a reminder to me to always keep fighting because I will win the fight, and one day I will win my battle! My story is not finished yet, I was meant to do something great, I was meant to make a difference…

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Merging on to the Sober Living Speedway: 6 Common Barriers to Substance Abuse Treatment

Millions of Americans struggle with addiction every day, yet only a tiny fraction of those people receive treatment. About one in 12 individuals in the United States battle substance addiction and many don’t realize they have a problem. Less than 20% of addicted individuals ever undergo treatment to begin the path to recovery. However, while striving to maintain a sober lifestyle can be a burdensome process to undergo, experts consider addiction a highly treatable disease. If you or your loved one finds it difficult to seek treatment or is resistant to the idea, one of these barriers might be the cause.

Cost of treatment

Healthcare is expensive regardless of the type of treatment you’re seeking, and the cost of addiction treatment can be exceptionally high. For severe cases of addiction, many experts recommend 90 days of inpatient rehabilitation care. Luckily, under the Affordable Care Act, insurance plans must cover mental illnesses, including addiction. While there may be limitations under specific insurance plans and rehab centers, many inpatient care facilities operate on a sliding scale and provide various financing plans. Though free treatment facilities are not prevalent and often have stringent eligibility requirements, they are also an excellent option for those struggling to pay for more expensive rehab centers.

Lack of resources

The demand for addiction treatment in the United States has been surging in recent years. Unfortunately, with limited personnel and resources, the recovery industry has been straining to accommodate this rise in demand. As if it wasn’t hard enough to decide to seek out help, providers are scarce, especially in rural regions. If you approach a rehab center in urban areas, you’ll likely be placed on a long waiting list and left to wonder when you’ll be able to gain professional help. However, joining a support group or a 12-step program can provide you or your loved ones with the necessary support until space opens up in a rehab facility.

Addiction stigma

For many addicts, one of the most significant challenges to seeking out help is fear of judgment. With many addictive substances classified as illegal, there can be intense shame or guilt associated with admitting to substance abuse. People fear that friends and family members will desert them or that they’ll lose respect from coworkers and their communities. While it’s difficult to dismantle the stigma surrounding substance abuse, family and friends are an essential source of support. People would often prefer to see their loved ones seek treatment than continue to suffer.

Time conflicts

Recovery from addiction does not happen overnight. Addiction treatment can take a long time for reliable results. Many people feel it’s unrealistic to abandon their jobs and families for a 90-day inpatient program. Fortunately, inpatient programs aren’t the only options for addicts seeking a sober lifestyle. Though they still require a considerable time investment, outpatient programs are very effective, and asking for a month-long vacation from work won’t be necessary.

Co-occurring mental health issues

Mental illness and substance abuse often go hand-in-hand. Whether the addiction or disorder came first, it can be much more challenging to seek help with a dual diagnosis. Not only will mental health issues make it harder to build motivation for change, but a dual diagnosis also requires specialized treatment. The recovery plan should treat substance abuse and illness simultaneously. Finding a rehab center that provides a tailored plan for you or your loved one’s specific co-occurring disorders will guarantee the best treatment possible.

Denial

Admitting a problem is the most taxing step for many addicts who don’t receive treatment. Whether it’s outright denial or the belief that they can quit independently, many substance abuse sufferers don’t believe their drinking or drug usage is a problem. It’s difficult for many users to truly see the toll substance abuse has on their lives and relationships. Most people who seek help cite the realization that treatment is necessary as the turning point for their addiction recovery process.

The bottom line

There’s no doubt that achieving sobriety is a complicated process for everyone who struggles with addiction. While barriers to seeking treatment are plentiful, everyone deserves a chance at recovery. The rehabilitation journey can be long and painful, but the joyful and healthy life you’ll lead at the end of it all will make it all worthwhile.

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How to Keep a Still Mind Amidst a Chaotic Time

We often try to resolve other issues that we forget to protect our own peace.

In a strange way, I have felt a stillness around me, although the chaos on TV and social media is nothing close to stillness. What brought me here rooted in accepting that I cannot control everything around me.

There are so many issues, unresolved problems, and unanswered questions we all want to know.

We all want answers, we all want stillness, and we all want to see this country and the world in peace. Yet, that weight is far too heavy for an individual. What I did do for my country was vote in November, spread the most accurate information possible, and had conversations that were uncomfortable, but in all ways insightful.

You might be asking yourself, how did you accomplish this “stillness” during a pandemic, a messy election, and media coverage? I wrote, I cried, and I rejoiced. Not necessarily in that order, but it was the routine I had to do for my mental health.

During the last five weeks of my fall semester, I did not want the outside energy (news, public figures, articles, and so on) to influence my own energy. As a student journalist and a first-generation college student, I have a full plate in my hands all the time. I took initiative and tried every day to ground my emotions, thoughts, and actions. There were days I failed and days I succeeded. The key is to try every day to ground yourself.

Find your escape or your outlet.

I wrote poetry, I wrote my thoughts, and I wrote articles to help others. I know writing is my way of destressing, but I was not necessarily stressed. I wanted to document the way I felt, my own opinion, and my perspective as a future journalist. I know that there is so much for everyone to learn out there and in no way am I perfect. Writing can help get those thoughts out of your head and on physical paper (or electronically). Find that escape, outlet, or hobby that helps you reflect without leaving you anxious.

It is okay to feel unmotivated (a lot) lately.

For starters, I was against the entire phrase, “You will never get this much free time again.” Is that a threat? So, I have to be overworked and stressed 24/7? It made me so uncomfortable. That is why I think I burnt out after October; I was so busy all year long, even when I could have rested.

Society and social media will trick our minds so easily nowadays. That is why I am here to stop you in your tracks before you burn out. Take a day, a week, or (if you can financially) a month off. Sometimes we need to just reset our routines, brains, and lifestyle. At the end of the day, our lives are a reflection of choices we made. Make the choice today or tomorrow to rest.

Rejoice on those good days!

When you are having a good day, don’t think too much about the next day or the next week. I think it is so important to soak in all that glory. When I am having a good day, I will watch my favorite show, listen to some upbeat music and write (or read) for fun. It is such a small act for yourself, to appreciate life and how happy days are still there. There are so many reasons to smile in this world – if your day was one, celebrate it!

As we start a new year, let’s set intentions rather than “resolutions.” It is so important to be intentional with our choices in life. Try being intentional with what you choose to tackle this year. Whether your intentions are for your mental health, physical, or spiritual health. In the end, we are responsible for setting the true vision for ourselves.

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About the Author

Melanie Oliva is a student journalist at the University of Missouri. She is majoring in Journalism with an emphasis in Magazine Writing and Investigating Journalism and a minor in Women and Gender Studies. Melanie loves shopping local, oat milk lattes, and listening to music. Follow her on Instagram and Twitter.

A girls guide to loving yourself through anxiety.

Self-care has been a major focus of mine in 2021. I am looking for more peace, happiness, and living my truth. That means taking care of myself. This is hard for those of us who are used to fighting everyone else’s battles and putting everyone else first. What I realized is that to keep up with all my responsibilities I have to put myself first. If I am feeling my best, it is easier for me to give my all and fulfill my responsibilities. However, we all know that we cannot be positive all the time. These are the things that I do to help bring myself back. Here are the things that I am doing to take care of myself.

Breaking down the time.

Sometimes the day is just too much. Let’s be honest sometimes it can be really overwhelming, so I have been trying to break down my time. Instead of taking on the whole day, I start to take on the hour. If that seems too much I take on the minutes. This has also helped me break down my to-do list. I have to work on being ok with not getting everything done, but this is a work in progress I am sure for all of us! Keep at it, and remember it will be okay and you will get through the rough patch.

Breath.

Breathing is something that I am not great at. When I am stressed I hold my breath which only heightens the anxiety and stressful feelings. This is also something that I am still working on. Recently when I have been feeling anxiety and it is becoming too much I take five minutes and sit in my bedroom in the dark and focus on breathing. This has been something that has really helped me and allows me to see that things are not as hard or as bad as they seem.

Exercise.

This is something that I have pretty much always been on and off with. I have been “on” with the exercise recently because I know that it makes me feel better. It gives me a win for the day if it has not been a great one. It allows me to give myself some much needed “me” time. It helps me to have more energy to get through every day. I find that the best time for me to work out is in the evening to end my day. I take a hot shower after and that seems to relax me and give me the downtime that I need to get the best sleep that I can.

Face mask.

Okay girl we both know that you have been eyeing that face mask that you have been wanting to try in the target beaut isle. Pick it up!! Yes, do it because you are worth that couple of bucks that you are going to spend on it. Make a night of it run a hot bath, light some candles, put on your favorite playlist, and put that face mask on. We both know that you will feel better about yourself. As you should because you are a queen and you should treat yourself because yes, life is hard but it doesn’t always have to be!

Take a Break.

This one feels a little non-authentic for me to be saying, however, this is something that I am actively working on. Working with children I cannot tell you how many times I have asked a child if he/she needs a break. So why shouldn’t I take a break if I need to? Sometimes emotions are too much and we need to take a breather to help us figure things out. This is okay. This is something that I am going to commit to doing more often. I hope you all will join me.

Get Ready.

Sometimes we all know that we would feel better if we just got up and got ready. Whatever that means for you. Take a shower and put some leggings and a big shirt on, pull your hair back and get to work on making your day great. Or maybe you need to do your hair and makeup put something you feel great in on and tackle the day. Whatever this means for you, do it. You can and will achieve things today, and you will be great. This also changes for all of us, so if today you feel like you need to feel comfy and tomorrow you need to walk the runway get it, girl. I am here to support whatever you need.

Girls Night.

Okay, so this one is hard right now I know. We are all socially distancing. But, we can make it work. How about video chats with some wine and good conversation. Do not underestimate your tribe! If you need them call on them and let them help you. Do not keep it all in.

Dance PARTY:

Throw your favorite playlist on, put some headphones in, close your bedroom door, and dance. Not only will it get you up and moving but seriously how can you be anything but happy when you are dancing. I am currently having a dance party while doing my hair and working on this article! Feeling pretty good over here! Thanks, Justin Timberlake!!

Walk.

My walks usually have a dog and leash with them. Today was a lot for me! So I put my headphones down (usually I listen to music while I walk) and just walked and reconnected with myself in nature. Yes, it felt off to just be still with nature but it was so needed.

Anxiety is hard to live with, I know. You never feel like it’s enough. The tailspin is so fast. Please do not stop taking care of yourself and remember that you matter. I know that it is not easy. Fight for the things that you need. I know you want to take care of everyone else, but that is not going to happen if you do not take care of yourself. Whatever your self-care is do something that will take care of you today!!

Why You Need To Put Yourself First In 2021

I am the first to admit that my self-care is seriously lacking. However, I think 2021 is a perfect time to start implementing some new and better habits. Who doesn’t want to be the best person they can be? I know I do.

We all know the importance of sleep. This is another thing that I have not been great at in the past, but here is my bedtime self-care routine.

Set boundaries around time:

This was a hard one for me and something that I still struggle with. However, it’s so important to have boundaries around your time. I am the first to be working well into the wee hours of the night. So my workday ends at 3, which means I am done emailing and doing anything else work-related at 3. Being a college student I have so much homework all the time so from 4-6 is when I work on homework. This allows me to usually study and do homework for one class. On weekends I take the extra time I need for classes, and I try to squeeze a workout in before dinner. Then after dinner, it’s time for a shower and some downtime.

Exercise:

This has become such an important part of my nighttime routine (I tried to be a morning exerciser I’m just not). This is something that helps me turn my mind off and feel good afterward. Even if I didn’t get everything that I wanted to achieve done that day, exercise is something that I accomplished. I feel great and I’m ready to wind down for the rest of the evening.

A full belly and a hot shower:

I’m usually starving after working out so I have to eat right after. I also feel like I have to have something healthy because well I just worked out and I wouldn’t want to take all that work away by eating something that’s going to make me feel like garbage. Next is the hot shower. This is where I melt the day away. I come out feeling clean and relaxed ready to snuggle up and relax for the evening.

Reading or tv:

We all need something to help us wind down. To take our minds off of the day. Whether I read or watch tv really depends on the day. Thursdays you can find me on the couch snuggled up with my dog watching Greys. Although the other days of the week are hit or miss if I find something good I’ll watch tv if not it’s to my room to read.

Breathing:

This is something that I do every night before bed. I work on control breathing. I hold my breath a lot when my anxiety is high. (who’s isn’t right now) So this is a time for me to really relax and get into the mood to sleep!

I find night time is the best time for me to do self-care. It’s relaxing for me and the perfect way to end the night and rest a-little before my busy life kicks back up the next morning!

I hope this helps! Stay mindful!