Have you ever lied to someone? What about to yourself? Have you ever pretended to be someone you are not? Is it easier to hide even when you know you're not happy? Or is it easier to go out even if it's messy? Imagine that you are already experiencing these all.

Mental health can be an ignored part of being healthy. But it is one of the most important parts. It drives much of our day-to-day life. Having a bad mental health day can impact a lot, including making it harder to get things done. It can be as simple as not running an errand. Or it can be more impactful, like not showing up for work.

The lesbian, gay, bisexual, transgender, queer and questioning (LGBTQ) community face these challenges just like everyone else. They often experience even more hurdles to caring for their mental health. This is usually related to bias or discrimination that exist today.

LGBTQ individuals are more likely to experience a mental illness such as depression or anxiety and the stigma that surrounds mental illnesses can prevent people from seeking help. So why are mental health challenges more common among trans individuals?

“Transgender” means your gender identity does not fit the physical sex with which you were born. “Gender identity” refers to a person’s internal sense of being male, female or something else; “gender expression” refers to the way a person communicates gender identity to others through behavior, clothing, hairstyles, voice or body characteristics. “Trans” is sometimes used as shorthand for “transgender.” While transgender is generally a good term to use, not everyone whose appearance or behavior is gender-nonconforming will identify as a transgender person. The ways that transgender people are talked about in popular culture is constantly changing, particularly as individuals’ awareness, knowledge and openness about transgender people and their experiences grow.

When a person decides to transition, it’s obvious. Unfortunately, not everyone is understanding. The individual may be bullied and not accepted by their loved ones as they transition, even after transitioning. They may face medical insurance issues, too. The anticipation of these barriers might even cause someone to believe that they have no realistic path to transition.

There is a high level of emotional pain that can come with transitioning. And there is a high level of emotional pain that can come with continuing to live with gender dysphoria. This pain (just like the pain that comes from living with any chronic disease) is what can lead to depression and anxiety. It is these mental illnesses that can make a person feel like they have no way out and have thoughts of ending their life.

As a transgender woman, it is important to know you can help us. It is simply knowing what to say or not to say is a very common and simple act of concern. If you accidentally use the wrong pronoun, apologize. But don’t dwell. Keep in mind that being transgender is not our entire identity. Really, just treat us like any other friend. Ask us the questions that you would ask anyone else, like, “How are you doing?” Or if they are in distress, ask, “How can I help?” You don't have to know everything we went through in life. In the same way, don’t ask about our transition surgery.

Be very supportive. Help LGBT members get into seeing a mental health professional – especially someone who is confident in helping gender identity issues. These services include mental health providers who specialize in LGBTQ help. But they also cover the wide range of what someone might need.
Above all, every gay, lesbian, and transgender person who has been lucky enough to survive the turmoil of growing up is indeed a survivor. Survivors always have an obligation to those who will face the same challenges.

“To all LGBTQIA+ members, always believe that “What makes us different, makes us beautiful”

~Jade Asuncion

We doubt ourselves because we worry about what others may think.

When we are in doubt, it's often because we don't want to make any room for mistakes. However, mistakes are also how we learn and grow. We can lessen self-doubt and fear of failure by practicing being kind to ourselves, no matter the outcome.

When we are scared to stop the self-doubt, we internalize the stories others have told us, we hang out with people who doubt themselves too, we are doubting ourselves to a point where we feel comfortable being last and we become addicted to our own negativity and excuses.

So let’s talk about believing in yourself.

Believing in yourself means having faith in your own capabilities. It means believing that you can do something that it is within your ability. When you believe in yourself, you can overcome self-doubt and have the confidence to take action and get things done.

So, what exactly happens when you stop believing? What happens when you lose you? You become lost; you are no longer you. Low self-esteem creeps in due to or our self stories and self-history.

Steps to Confidently Believe in Yourself

1. Work on your strengths not your weaknesses — Everyone has weaknesses and strengths. You need to determine how to identify your strengths. The solution to start building confidence right away is to stop spinning your wheels at things you aren’t wired for. Discover what you are already good at, and work at becoming great. Talk to your family, close friends, and colleagues about what your strengths are. What are some things they come to you for help with? You’re not fishing for compliments, though sometimes this exercise can come with a confidence boost.

2. Embrace who you are — How can you have faith in yourself when you don’t know who you really are? Or worse, you are trying hard to be someone you’re not. Self-confidence comes from embracing who you are and what’s important to you. It does not come from being inauthentic or trying to impress people. Remember that your experience of life is about you, and their experience of life is about them.

3. Believe you can and you will — It’s not wishful thinking — believing something changes the way you see the world and yourself. You either see possibilities, or hopeless obstacles. Which will you choose? To start believing in yourself, you have to stop believing you are stuck with the skills and abilities you have right now. This is called a fixed mindset, which is a limited thinking pattern that’s fatal to your success.

4. Instead, start believing you can change. This way of thinking is called a growth mindset. It means that you believe change is possible. It may be true that you don’t have what it takes to accomplish your goals, right now. But if you believe you can improve, develop, and learn, then you will get there — even when nothing goes right. You will grow.

5. Be your own coach — If you don’t believe in yourself, you won’t believe someone who is cheering you on from the sidelines. That’s why a great small business coach leads their clients to success not by cheerleading, but by developing talent. Managers who focus on developing talent get outstanding results. The secret is, you don’t need another person to work through this process. You don’t need to possess qualities of leadership to coach yourself through it. Choosing ideas that suit you and working with your strengths.

Work on these steps consistently, and you will begin to see amazing things happening in your life.

There are challenges. Part of the process means getting over negative self-talk, fear of failure, and imposter syndrome. You may have to face genuine anxiety and work on ways to manage it. Every single person who has done any kind of self-improvement will tell you that these feelings are very real. They’ll tell you it’s scary, but the results are worth it. Each time you step into something new there will be fear. Your power lies in walking through that fear and doing the thing anyway.

It’s your life and you don’t need to live it to anyone’s expectations but your own. If you want a different life, make it yourself.

~ Jade Asuncion

I grew up in the Philippines and would describe my childhood as a humble, simple and happy. I was eleven years old when my mother passed which cast a dim cloud over my colorful future. After that, my father had to work far away from our home and would send my siblings and I money. Since then, I learned to become independent and to decide for my own, no guidance from a caregiver or guardian. When I turned seventeen I decided to move to a different location to find a job, and by God’s grace, hard work and perseverance, I was able to support myself and help my family. Soon I was able to take care of myself, but this was not the life I dreamed about. I was lonely and just working on a daily basis to survive.

I took advantage of pandemic to help my siblings and decided to bring my family especially my nieces & nephews under my wing. I know I was happy but kept asking myself if I made the right decision of transitioning from a single transwoman life to motherhood. I secretly struggled a lot mentally and physically for a very long time. I had an occasional headaches, unfocused-mind and disturbed sleep.

I was battling in a “separation anxiety disorder” a mental health problem. A therapist helped and advised me to take good care of my pets; Chin (Husky), Gucci (Black Cat), and Akira (Leopard Cat). I had to wake up to feed, bath and play with them everyday. Unconsciously, they provided me a sense of responsibility and gave me reasons to enjoy life again.

• Would animal-assisted therapy be helpful as a part of anxiety and depression management in my case?

• Would such treatment be a helpful approach?

Pet therapy is a broad term that includes animal-assisted therapy and other animal-assisted activities. Animal-assisted therapy is a growing field that uses dogs or other animals to help people recover from or better cope with health problems, such as heart disease, cancer and mental health disorders. The purpose of pet therapy is to help someone recover from or cope with a health problem or mental disorder. Dogs and cats are most commonly used in pet therapy. However, fish, guinea pigs, horses, and other animals that meet screening criteria can also be used.

Studies around pets and mental health show that petting and playing with animals reduces stress-related hormones. And these benefits can occur after just five minutes of interacting with a pet. Therefore, pets are very helpful for anxiety sufferers. Playing with a dog or cat raises our levels of serotonin and dopamine.

The animal's handler has to go through a training course, plus the animal itself must pass a health screening among other criteria. - must be reliably house-trained.

In general, the interaction with a pet decreases distress and improves mood. The effects of the pet therapy are measurable, as seen by an increase in the release of endorphins in the person interacting with the animal. Endorphins are brain chemicals that are released and make you feel good.

Animal-Assisted Therapy can help those experiencing:

• Anxiety & Depression

• Asperger's Syndrome.

• Autism Spectrum Disorder.

• Post-Traumatic Stress Disorder.

• Attention-Deficit/Hyperactivity Disorder

Benefits:

• Increased trust.

• Reduced anxiety.

• Less feeling of depression and isolation.

• Increased self-esteem, self-acceptance, and social skills.

• Better impulse control.

• Increased problem-solving skills.

• Improved communication skills, including non-verbal.

These programs have been implemented worldwide. A therapist can work with you to get the most out of your work with a pet and can assist you in using techniques that will help you.

— By Jade Asuncion

We take a lot of pride in being productive, in getting things done, and checking off our to-do list. Subconsciously, some of us tie our self-worth to our productivity, especially now that we have more time on our hands. With the need to always be productive, the pressure tends to create strong expectations about what should be accomplished. And if those expectations aren't met, it feels like a big hit on our self-esteem.

With quarantine in effect for these past few months, it’s been hard to not feel worn out, tired, and bored. Many of us have tried to make the most of this global crisis by creating new fitness goals, or learning a new skill. But without the excitement and stimulus of the world, it’s much easier to feel burned out. It's difficult to accept the idea that “if you don’t seize the day, it’s okay”. but remember that this current situation is difficult to process and cope through.

Here are some tips to guide you through accepting the current situation:

1. Remember to focus on the basics- the things that make you feel comfortable and secure. Do an activity that makes you feel grounded. Something you can return to when you feel lost. And allow yourself enough time to do it often. 

2. Try to ignore any posts about productivity on social media right now. It is okay if you’re not as productive as usual. Instead, consider using this time to slow down and reflect. Learn to love and appreciate your own company. Focus on the present moment. Remind yourself that you are healthy. You are safe. Everything is okay. 

3. Finally, know how to balance these two things. Remember, it’s okay to want to get something done, to finish a project, but you don’t need to have the pressure or stress to do that every day. The expectation of using every second to its fullest can be damaging to your mental health. 

4. One last thing to consider is your negative feelings. It’s okay to not feel 100% yourself right now. You are grieving. You are grieving the world you knew before and now have lost. This is a change no one wanted, but now have to accept. We miss our normal routines, our social interactions, or the plans we made that now have to be cancelled. It’s okay to not be productive and check every item on your to-do list, because right now, your life has come at a standstill. It’s okay to feel lost, because no one is really feeling put together. 

5. We often forget that we are living through a pandemic, as it is such a foreign concept to understand and process. But be forgiving to yourself during these different times, and remember that you are doing the best you can.

At this point, many people expected that the pandemic would be over. It has been about five months since the US started its response to COVID-19, and most anticipated a return to normal several months ago. The continuing spread of the virus and its effects on society are naturally causing anxiety and, understandably, a feeling of loss of control. As the pandemic continues, it is crucial to continue taking care of your mental health and physical health. Figuring out how you can regain a sense of control in your life is important to keeping calm through this storm.

1. Understand that there are things that are genuinely outside of your control right now. Many people overwhelm themselves by looking for ways to alter parts of their situation that are unalterable, and it just furthers the feeling of helplessness. Make a list of the things in your life that are in your control: meal plans, your home organization, your hobbies, etc. Focus on what you are able to change.

2. A structured routine is imperative. Establish a consistent sleeping schedule. Set aside times for work, and times for a break. Make a list of ways you can relax and take care of yourself, and set aside a time just for that. Sticking to a routine has been shown to increase feelings of control.

3. Stay informed. Keep yourself up to date on COVID-19 through reputable sources such as the CDC; however, make sure to limit the information you get from media. Taking in too much news can be stressful, so it is important not to go down any news rabbit holes. 

4. Turn your attention to your body. Focus on the ways your body feels, and how you can control that. Meditation and exercise are two great ways to center yourself and feel in control of your own mind and body. They are also shown to boost your mood, as well as your immune system.

5. Have an action plan. Understand what you need to do when you have a bad day, so that you won’t spiral. In addition, establish a plan for what you can do if you or a loved one gets sick. This can include locating your nearest testing center, or working out how to isolate if you are sick. Being prepared helps to feel in control. 

It is easy to get caught up in the whirlwind of lives around us. There are the friends that are getting married, the siblings having babies, and the social media lives seemingly filled to the brim with happiness, money, and blessings. Sometimes you sit back and wonder why those components are absent in your life, and other days you have fear while completely doubting the future. The more you compare where you’re at in life to where others are, the more you become increasingly unsatisfied with what you already have. When you appreciate each unique stage of life, there is an abundance of joy and fullness to be found.

Seasons of unknown are intended to force you to reprogram the desires of your heart. Sometimes what you want most in the world blinds you from what you need the most, and when you become fixated on comparisons with those around you, you no longer see the blessings in your peripheral.

Upon reflection, even the darkest times in your life possess an underlying message or source of growth. When your heart broke, you learned how to love yourself greatly and independently. When fired unexpectedly, you learned how to handle rejection and prove your talents. When you came out to your family and they disowned you, you found people to uplift and love you. Our most pivotal life changes sneak up on us when we are least trying to find them. 

Our perception of others reflects how we view ourselves. The people you have the hardest time removing from your consciousness are often the ones who possess the things you most subconsciously desire. However, it is simple to let your mind wander and attribute qualities to situations that are not true. Another woman who appears to be the perfect relationship is not prettier, smarter, or more deserving of love than you. Our mind becomes an inhospitable environment when our first reaction to others is of judgment and jealousy. Make your head space hospitable.

Consider an actual hospital. When a doctor treats his patient with kindness and consideration the patient heals quickly and no longer requires a bed. If the doctor fails to treat his patient the source of the problem cannot be found and the patient remain until she is healed. This is how our minds work. When we let people take a bed in our head space and we forget to place ourselves first and we drain our own resources. When we make our head space hospitable, the person in your mind will stay only awhile, then quickly exit.

Life is never stationary and neither should you allow your thoughts to be. When you change the processes of your mind, when you choose first joy, the rest will fall into place.

~Morgan O’Neal

When we think of self-love we may often think of spoiling our desires. Self-love may take the form of relaxing hot showers, calming baths, scented candles, enjoying a cup of coffee while reading your favorite book, going for a jog, finding clothes you like, treating yourself to a spa day, and good food. But self-love isn’t just about pampering yourself.

Loving ourselves is being able to look in the mirror for once without criticizing our own bodies. It is finally feeling content with where you are at in life. Loving ourselves is being able to be happy for both ourselves and others when we achieve success. It also involves speaking and thinking kindly of ourselves, as well as listening to our needs - and sometimes putting ourselves first!

There are many days where you are unable to shut out your thoughts. There are days when being able to say you survived is an achievement in itself. There are nights when it all gets too much and you’re frustrated at how you’re unable to explain what is going on within yourself. There are moments when you know you’re still chained by the things in your past and you hate yourself for still being affected by it all. I know this feeling personally. In fact, take the time you need to deal with it. Take that day off or go on a day out if you are unable to muster the strength to go on.

But don’t give up entirely. As difficult as things may be, know that you have the power to work through it — or around it at least. There may be events in our lives that have shaped who we are, to a point that we are unable to detach ourselves from what has happened. Here’s the truth: you can either wallow in the weight of this moment, or you can fight for your life and make it a good story. Chose your happiness every time, but most importantly, take it step by step and day by day.

I discovered that being simply honest with your emotions is the most freeing thing a person could ever do for themselves. Allowing yourself to embrace it all is truly living honestly. Know that by being open with what you feel, you are being your authentic self — and that, is just being beautifully human.

The novel coronavirus has now made it to every continent except Antarctica. As it continues to spread, we are constantly inundated with updates on the virus and the latest death tolls. Understandably, this can be overwhelming. Here are some things you can do if you are feeling anxious about this public health crisis. Here are some ways to minimize your anxiety:

1. Put it in perspective. It’s scary to think that we are dealing with a new virus, primarily because we don’t know what to expect. But we do have some initial data on the novel coronavirus that can help us put it into perspective. Compare it to the influenza, which the CDC estimates has affected 34 to 49 million people and resulted in 20 to 52 thousand deaths in the United States since October 2019. It is also important to note that reported death rates are typically artificially elevated early in an epidemic, as mild and asymptomatic cases go undetected.

2. Do what you can to prepare. According to the CDC and the World Health Organization (WHO), there are some steps you can take to reduce the risk of contracting the novel coronavirus. Most are common-sense measures, like washing your hands thoroughly, disinfecting commonly used household surfaces (such as doorknobs and light switches), keeping hands away from your face, and steering clear of others who are coughing or sneezing. In addition, try to keep yourself in good health so that your immune system functions at its best. Simple practices like eating a variety of fruits and vegetables, exercising regularly, and keeping up with regular preventative care can go a long way. Make sure that you are up to date with recommended immunizations, especially those that protect against flu and pneumonia as these illnesses can make you more susceptible to the novel coronavirus. Influenza and pneumonia can also cause additional serious complications if you contract them along with or as a complication of coronavirus. Talk with your doctor to determine if you require additional immunizations.

3. Limit exposure to the news. There are an incredible number of news outlets and an even more endless supply of information available on social media. If you are anxious about COVID-19, you may find yourself spending a lot of time searching for updates and reassurance. This is usually counterproductive, as many outlets and social media networks draw on catastrophic or sensational stories to get views. Limit yourself to checking news stories once a day. Turn off automatic news notifications on your smartphone. Trust that if there is an important development, you will hear about it quickly.

4. Practice mindfulness and positive thinking techniques. Our minds are made to protect us. As such, we are biased toward attending to potential threats. When you find yourself swept up in thinking about the scary things that could happen, it’s important to remember this tendency to overestimate the likelihood of a bad outcome. Yes, it is possible that something bad could happen. Acknowledge these worries, but practice refocusing your mind on the present. Starting a daily mindfulness routine can help you develop the skills to do this.

5. Take care of your mental health. For people with existing conditions like depression, anxiety, and obsessive-compulsive disorder, news of COVID-19 may increase symptoms. Feelings of helplessness, panic, contamination fears, health-related anxiety, and generalized anxiety can all be worsened by epidemics and other similar disasters. It is important to make sure that your underlying mental illness is adequately treated. If you notice that your mental health is suffering lately, make an appointment with your therapist to discuss treatment strategies.

6. Engage with your Pets. Pets, especially dogs and cats, can reduce stress, anxiety, and depression, ease loneliness, encourage exercise and playfulness, and even improve your cardiovascular health. Caring for an animal can help children grow up more secure and active. Pets also provide valuable companionship for older adults. Perhaps most importantly, though, a pet can add real joy and unconditional love to your life.

Accepting change is one of the most difficult hurdles of life. Transitioning from a time in life where we feel the most comfort and happiness into new environment and schedule can be very unsettling. Big life transitions such as graduating, marriage, new career, o even moving to a new place can be hard to cope with. We are not taught how to deal with major transitions, but more so just thrown out into the world and expected to adjust. It is normal to feel stressed, overwhelmed, and even nervous about change, it is part of human nature. The best ways to cope with huge lie transition are;

1. Not allowing stress to takeover. Stress should be made into a positive instead of negative. Be excited about the new transition, so many great things can happen. If the decision made turns out to be an error there are plenty ways to cope and find inner peace.

2. Staying healthy and taking care of yourself during a transition. Our bodies are super delicate and react to everything w do to them. Staying healthy, practicing good eating habits, and getting some type of exercise is beneficial to stay on track during a transition.

3. Have a support system. During big life changed it is always helpful to have a family member, friend , or eve a therapist to confide in when things get hard. Although our society thrives on independence and individualistic culture, it is helpful to have someone to lean on during transitions.

“Like a lotus flower, we have the ability to rise from the mud, bloom out of the darkness, and radiate into the world . . .”

Sometimes we find ourselves hanging on to our mistakes, failures, setbacks, unwanted shifts, criticisms, dead cycles, and situations that we may feel weren't helping us evolve. Although these unpleasant moments have been placed in our path, it's relieving to know that these moments are not permanent and that they're not in control of our journey. These challenges have presented us with an opportunity to reflect on our decisions and grow from our experiences.

Accept wherever you are right now. Regardless of what happened to you last week or three years ago, this moment is your current state. You were brought here to this exact moment with more knowledge than before, a greater opportunity to grow, a victory to claim, and a testimony to inspire. Don't let who or what you were talk you out of who you're becoming. You are only responsible for now, so from this moment on, chose to be the very best version of you.

Recognizing your potential for greatness and accepting yourself is fundamental towards your growth. We can practice this whenever we feel overwhelmed, stressed, or when we want to return to the present moment.

Taking care of yourself is something that can be often overlooked. Sometimes we get too busy or stressed and don’t give ourselves the attention we need. As a result, this can lead to burnout. Everyone needs time to take a break and decompress from their lives. Maria Baratta Ph.D., on Psychology Today, lists 10 ways to exercise self-care. Below I list some of my favorite ways Maria listed on how to take care of you. 

1. Self care means knowing who you are and your limits

2. Self care means getting the sleep you need and knowing how to rest

3. Self care means making sure you’re well-fed

4. Self care means finding a way to decompress throughout your day

5. Self care means taking time to get to know you better

6. Self care means identifying what you enjoy doing and what's fun for you and make a serious effort to integrate it into your day

7. Self care means taking time to love yourself

Overall as individuals, we should all take time out of daily lives to look after ourselves. Making sure that we’re healthy physically by eating enough and getting enough sleep. Taking those mental pauses so that we can make it through the day. Finding and loving ourselves even more. Doing what’s enjoyable and fun for you daily. Knowing yourself and your limits. Self care isn’t always that glamorous it can just be those little things that you do for yourself emotionally, physically, and mentally. 

~Thavary Mam

The truth is, you can affect your home environment in the same way that your home environment can affect you. With this in mind, ask yourself how do you feel when you get home? Relieved? Happy? Overwhelmed? Sometimes we can get caught up in the outside world and bring these energies into our own space. Our home should be a place where we can recharge and refresh yourself from the day. It's necessary to create a calm and peaceful atmosphere at home to invite positive energies and manifestations..

Here are a few simple things you can do improve your home positive environment:

1. Declutter Your Home: Clutter adds chaos to the mind on an unconscious level. Tasks left undone can weigh on your mind even while you're away from home, so always follow a plan to keep things in place and get rid of the things that you don't need any more - donate, if possible. Just like you, your home needs to breathe too! So focus on quality, not quantity and create space.

2. Letting That Sunlight In : Similar to when we have to take a walk and clear our mindset, our house does the same. Again, the energy you want is the energy you create. By opening the windows daily, allowing fresh energy and rejuvenating sunlight in, we allow space for positive energy too!

3. Nurturing plants: Whether its a live plant or fake plants, having natural beauty around and keeping some greenery indoors has an energizing effect. Not only do they calm the mind, but live plants also re-oxygenate the air and eliminate noxious gases, giving you a sigh of relief.

4. Get Rid of Bad Mojo: Decorate your home with mementos that are reminders of good times and get rid of items that are associated with negative, undesirable feelings. Add more of the things that make you smile, to boost and nurture positive vibes. Personally, I enjoy paintings, candles, vases that I painted, flowers, etc.; but, whatever is best you will work!

5. Acknowledging Your Five Senses: Once you get home, your five senses should become positively stimulated. A nice aroma of food, some essential oil, the sound of relaxing music, the sight of energizing plants and fresh flowers, clean homes and pets all add to the joy of getting home.

Self-care can be defined as an act done by oneself that amplifies health and happiness. It can be an essential part of maintaining healthy relationships and stress. Stress can play a large part in your physical or mental well-being. It can affect you psychically such as a decrease in energy or the inability to sleep. The amount of stress you have can affect your mental health as well such as anxiety or depression. Here are tips that can help in stress reduction:  

Sleep Techniques
When attempting to sustain a busy schedule sleep can be put on the back burner. With having little to no sleep or interrupted sleep it can be challenging for many people. Luckily techniques have been developed to help end restless nights. A strategy that can help is learning the correct breathing techniques. By slowly inhaling and exhaling this lowers your blood pressure and heart rate. When taking a slow deep inhale, this raises your oxygen level enabling your body to not work as hard to run.

Guided imagery is a technique used to reduce stress and promote a good night’s sleep. This strategy helps relate your unconscious mind to your conscious mind. Spending time imagining yourself on the beach surrounded by palm trees can help distance you from the stress at work to the peaceful image in your mind.

Putting Yourself First

At times we feel that taking time for ourselves is seen as a selfish act. Without self-care, you can have outcomes that can add more stress to your life. This can include arguing with your spouse because your emotions are hard to control due to your lack of sleep. But to help others we need to make sure our needs are met first.

Women who are juggling a career and family can feel overwhelmed and selfish for taking time for themselves. The key is to stop believing your selfish for putting yourself before other’s needs. To make yourself a priority, schedule a time each day to focus on your health and well-being. This can be simple tasks such as going for a walk after work, reading a favorite book, or taking a bath before you go to bed.

~Katelyn Carow

Over 40 million adults in the United States suffer from an anxiety related disorder.  There are numerous prescription medications on the market dedicated to treating the symptoms of anxiety.  Yet, many who suffer from anxiety are seeking healthier and alternative ways to manage their anxiety.  If you suffer from anxiety and are seeking additional means to wellness, consider incorporating one or more of the following practices into your daily routine.

1.   Practice Daily Deep Breathing Exercises: Deep breathing promotes mental clarity and relaxation. The key is to place yourself in a distraction free environment. Some prefer to lie down while others sit in an upward position. Inhale deeply through the nose and allow your stomach to expand. Engage the chest muscles and feel the fullness in your lungs. Then, exhale in a controlled manner. Perhaps even silently counting to four as you breathe out. Practice this a few times while concentrating on your breathing. By bringing full attention to your breaths, you are able to block out the anxieties surrounding you. 

2. Journal for Stress Management: Documenting your thoughts, experiences, and emotions through journaling can have a large impact on your ability to manage stress. Writing, in general, challenges the mind to create content that expresses an emotion. When managing anxiety, writing down possible fears, gratitude lists, and honest emotions will assist with conquering negative thoughts. You will approach obstacles in an organized manner without feeling overwhelmed. In addition, writing can assist with self-exploration. Often times, anxiety is a result of feeling distant from the inner self. Such prompts will help to analyze yourself in order to reach understanding. Some include:

•    Three mantra’s I would like to live by are…
•    What are my three biggest fears and how can I overcome them?
•    What methods did I previously use to conquer a past challenge?

3. Creating Vision Boards: Vision boards are excellent ways to visually display goals, feelings, and affirmations. By doing so, you are able to organize your thoughts in a way that reduces anxiety of the future. In fact, a recent study found that, “Our brains prefer invented visual information to the real thing.” This statement solidifies the fact that creating a visual representation of your emotions can help to manage stress and lessen anxiety. In fact, the process behind making a vision board is relaxing in itself. By focusing your attention on creating something of value, you are redirecting that stress in a positive manner.

Incorporating practices such as these into your daily life can help reduce the effects of anxiety while forcing you to acknowledge your troubles head on. By doing so, you will reach an optimal level of wellness that makes the symptoms of anxiety manageable.

~ Monica Manuel, MS, LPC