Mental Health

Subterms

    More stories

    • 138 Shares

      in health and weelbeing

      How 12 Experts Are Staying Their Healthiest While Staying at Home

      by

      I don’t know about you, but since the stay-at-home order started months ago, I’ve been moving my body less and eating more frozen pizza than I have in years. Even though 2020 has looked a lot different than we all thought it would when making health goals back in January, the well-being of our bodies shouldn’t just be a priority when we can go to juice cafes and workout studios. In fact, prioritizing health might even be more important during a scary and uncertain time. For some much-needed inspo, I asked my favorite nutritionists, trainers, and wellness entrepreneurs how they’re taking care of their bodies while staying at home. 
      1. Les Alfred, Personal Trainer, Nutrition Coach, and Host of the Balanced Black Girl Podcast
      Source: @balancedles

      “While spending so much more time at home, mental health check-ins and daily exercise are non-negotiables. For my daily mental health check-in, I’ll spend some time journaling and reflecting on how I’m feeling. My emotions have ranged from optimistic and hopeful to lonely and unsure of what the future holds. Creating space to feel while honoring all of my feelings has been incredibly helpful. I also move my body every day. Some of my favorite ways to move at home include Sun Salutations each morning, short dumbbell or bodyweight workouts during my lunch break to keep my energy up for the afternoon, and early evening walks to relieve stress before winding down for the night.” 
      Listen to the Balanced Black Girl Podcast and follow her on Instagram here. 

      2. Melissa Wood-Tepperberg, Founder of The MWH Method
      Source: @melissawoodhealth

      “Prioritizing my practice of meditation and mindful movement is what keeps me sane through anything that comes my way. Even taking just two minutes to yourself makes such a massive impact toward shifting your mood. I do this through my method of movement to sculpt beautiful, long lean lines throughout the entire body through precise, low-impact movements.”
      Try a seven-day free trial of the MWH Method and follow her on Instagram here. 

      3. Berrion Berry, Period Educator and Founder of The Flo Academy
      Source: @berrionlberry

      “My hottest tip for staying healthy while safe at home is to focus on the breath. I do a three-minute breathwork exercise every morning, then again just after lunch, and again right as I end my day. I’ve found that it allows me to remain aligned and grounded. Breathwork is extremely helpful for managing both stress and anxiety. Oh, and the song I like to breathe to is called Deeper by Sion. The power of breath is so underrated, but I love it! And it helps with period pain too (can’t forget to mention that!).”
      Join The Flo Academy and follow her on Instagram here. 

      4. May Zhu, MBA, RD, LDN, and Founder of Nutrition Happens
      Source: @nutritionhappens

      “Maximize the benefits from the leafy greens you’re eating by rotating different varieties from week to week. This will add more nutrition diversity in terms of vitamins and minerals. For example, if you chose spinach this week, maybe go for arugula or chard the next. I love doing this because it also helps me get out of a kitchen rut when I feel uninspired. If there’s a leafy green you haven’t tried, now is a great time to try it in a new recipe. Also, I love walks on days when I’m feeling something more low impact. I’ll take a walk either before or after dinner to get fresh air. Several studies support that even 10 minutes of brisk walking can improve our moods.
      I’ve been working from home for a few years now, and I’m always working on work time boundaries. One thing that has helped me set up the post-work environment to transition out of the workday is to light a candle after I finish work to set the tone for the night. Lately, I love candles from The Koop New York and Dear Sunday Co, which are both Black-owned businesses that I adore!”
      Check out Nutrition Happens and follow her on Instagram here. 

      5. Valerie Agyeman, RD, Women’s Health Dietitian, and Founder of Flourish Heights
      Source: Flourish Heights

      “I’ve been stretching more! A few weeks ago, I realized I was sitting all day on a sofa or an office chair, which hasn’t been the best for my posture. So lately, I’ve been trying different stretches throughout the day, both indoors and outdoors. It helps keep my mind and body calm and at ease.”
      Check out Flourish Heights and follow her on Instagram here. 

      Source: @danielleduboise

      “I’m focused on enjoying the little things that make me happy, whether it’s spending time with my husband and daughter or taking some time to move my body every day (I’m currently obsessed with Fit Pregnancy Club online classes). I’ve also been trying to keep my routine as normal as possible by eating plenty of leafy greens and adding Sakara Beauty Water Drops to my water first thing every morning.”
      Shop Sakara, listen to The Sakara Life Podcast, and follow her on Instagram here. 

      Source: @whitneytingle

      “I’m using this extra time to focus on nourishing my body with Sakara meals 3-5 days a week and regularly eating my go-to snack, Sakara Detox Super Bars. I try to dedicate at least 20 minutes a day for some sort of movement, whether it’s taking a walk or doing an online class. I’ve been really into Melissa Wood Health and Caravan Wellness, and I just added The Bloom Method, which is for pregnant mamas. I also try to spend some time each day filling my brain with information that helps inspire me to be more creative. I’ve been loving podcasts like The Doctor’s Farmacy, On Being, Esther Perel, and the Goop Podcast.”
      Shop Sakara, listen to The Sakara Life Podcast, and follow her on Instagram here. 

      8. Ingrid S. Clay, Celebrity Fitness Trainer and Plant-Based Chef
      Source: @ingridsclay

      “I’ve been working out every day! I do 30 minutes of cardio on an empty stomach first thing in the morning. I also always tell clients to not buy junk food (so it’s not in the house) and to only eat when hungry.”
      Book a meal plan or class pack and follow her on Instagram here. 

      9. Serena Poon, CN, CHC, CHN, Nutritionist, Reiki Master, and Founder of Culinary Alchemy
      Source: Serena Loves

      “Stay super hydrated! Drink at least 75 percent of your weight in ounces of water. Hydration is key for your entire organ system to function optimally. Also, eat the rainbow; make sure your meals and snacks throughout the day include a variety of fresh, whole produce that spans the colors of the rainbow. By doing this, you are taking in a multitude of vitamins and minerals in the most bioavailable form. Always opt for nutrient-dense meals, smoothies, juices, or broth, packed with tons of vitamins, minerals, fiber and nutrients over anything that is processed.
      Finally, connect with nature. Talk a walk, sit in the sun, open up the windows, or play in the water if you are near the ocean or a lake. Take off your shoes and stand in the grass. Do a little gardening or water your plants. Do something every day that reminds you that there is something much greater than us, the earth is healing, and whatever is happening right now will heal and pass.”
      Book a nutrition program or reiki session, download a free E-book, and follow her on Instagram here. 

      10. Mona Dan, LAc., MTOM, Herbalist, Acupuncturist and Founder of Vie Healing

      “I sit outside under direct sunlight for at least 20-30 minutes. It gives me a chance to reset and relax but also sweat a little while soaking in some vitamin D. After that, I take a hot shower and gently scrub with bath salts. I also make sure to include fresh fruits and veggies in my meals to take in lots of vitamins and minerals to keep my immunity up.”
      Shop Vie Healing and follow her on Instagram here. 

      Source: @laurengores

      “I’ve been moving my body every day, which has proven to be the most incredible medicine for me, internally and externally. Some days I have time for an hour-long workout, and other days, it’s a 15-minute yoga flow with my toddler crawling on top of me. But it’s the movement that matters, and I think it’s been key to my health and well-being during this time. Also, I’ve been doing a lot of face masking with our Summer Fridays Jet Lag Mask to make me look a lot less sleepy than I feel.”
      Shop Summer Fridays and follow her on Instagram here. 

      12. Sahara Rose, Ayurveda Consultant, Best-Selling Author, and Host of The Higher Self Podcast
      Source: @iamsahararose

      “Every day, I ask myself what I can do for my body, mind, and spirit. For my body, I love to do a barre workout followed by some yoga (especially hip openers since we are sitting so much more). For my mind, I love to read spiritual books and do some writing for my next book, Discover Your Dharma. For my spirit, I am obsessed with doing what I call “Goddess Breathwork,” which consists of deep inhales and exhales while doing cat-cows with your spine. It completely relaxes the body, so it’s easy to drop into a meditation! I feel so energized, refreshed, and in alignment with these practices. Often, I’ll break out into a spontaneous dance party because I feel so good!”
      Read Eat Feel Fresh, take the quiz to find your dosha, and follow her on Instagram here.

      What at-home health tips make you feel your best? More

    • 138 Shares

      in health and weelbeing

      Making These 9 Simple Changes Totally Transformed My Body (and Mind)

      by

      OK, fine, I’ll say it: I’m a huge nerd. I’m the girl in the office who brings a Ziploc bag of adaptogens and collagen for an afternoon superfood latte, I spend all of my free time researching ancient medical practices, and I’ve recently become a certified health coach out of sheer passion for helping other women get healthier too (#shamelessplug). Call it nerdy or call it extra, but health has always been my thing. However, when it comes to my body, health hasn’t always been so simple.Yes, I love to eat well and have tested lots of expert nutrition advice over the years, but I can’t resist a good truffle mac ‘n’ cheese and I never say no to a glass of red wine. Restriction has never been my forte, which has caused a lot of guilt over the years (after all, wasn’t I the “healthy” girl?). Accidental weight fluctuations came (as they naturally do), through transitioning in and out of college years, and, while I’ve always prided myself on being self-confident, I could never escape the occasional distress over a fat roll or a patch of cellulite.
      Over the past couple of years, my life changed drastically (like moving to Los Angeles), and with it, my body did too. Today, I feel in touch with my body and what it needs. The right changes made my skin clear up, my digestion improve, my confidence skyrocket, and my anxiety decrease. Sound like another “miracle” diet? Think again. After a lot of trial and error throughout my life, these nine changes made the greatest impact on my body (and mind): 

      1. Not labeling foods as “good” or “bad”
      Everything we eat has been predefined by our culture. “Sugar is bad for you,” “Whole30 is good for you,” or “I was so bad last week when I was on vacation” are all phrases you’ve probably heard too many times to count. Putting a moral value on food choices may not seem like a big deal. In fact, maybe you feel like it’s a helpful way to narrow down options (I certainly did!). However, when we put black and white labels on food, what’s meant to nourish us becomes associated with guilt. Plus, the “want-what-we-can’t-have” mentality is not just true for bad boys; it’s true for food too, leading to cravings, binges, and serious regret. 
      I have so many thoughts on labeled eating, but for the sake of not going on and on (because I can), I’ll say this: food is meant to be nourishing, satisfying, and pleasurable. I was over food plaguing my will to live and meals that were more like an internal battle than an act as natural as breathing. Getting rid of labels helped me listen to what my body needed to eat, not what I should or shouldn’t eat. And guess what? I started craving fresh vegetables and whole grains, stopped bingeing on late-night snacks, and was able to feel satisfied after a cookie or one slice of pizza because I listened to my body’s cues. 

      2. Working out less
      Yes, you read that right; working out less transformed my body for the better. Let me explain: I grew up as a competitive dancer (I wish it was as cool as Dance Moms, but I was never even half as good as Maddie Ziegler), which meant I was used to daily, intense exercise. When I went away to college, I attended regular workout classes (thinking it might counteract the limitless cafeteria food or slapping the bag at frat parties, I guess?). Fast-forward to 2020: I have a much better relationship with working out and have been exercising for the mental benefits instead of calorie burn (but more on that below!). However, if I could not make it to an hour-long class one day, I wouldn’t exercise at all, since anything else felt pointless.
      When the stay-at-home order hit and my precious gyms and yoga studios closed, I had limited motivation and a lot of anxiety. As a fix, I got more into restorative yoga and would go through flows for 15, 20, or 30 minutes instead of my usual hour-long classes. My new form of movement did not involve weights, fancy machines, or heart-rate monitors. Instead, I went on more walks, took deep breaths during yoga flows (instead of exasperating myself with intense cardio), and started to think every movement made a difference (rather than thinking it has to be an hour long to be worth it). The difference? I’m stronger than I have ever been because I’m prioritizing consistency over length or even quality, and I’m more intuitive to when and what my body needs. 

      Source: Felicia Lasala for The Everygirl

      3. Realizing that there is no “secret”
      Every season brings a new “weight loss pill,” “magic supplement,” or “miracle diet” that promises to be the cure-all to health woes and weight management. If you feel overwhelmed by what you should and shouldn’t try in the wellness space, that’s not on accident. In order to sell you on limitless products and programs, you have to feel like your health is not in your control. I’ve tried popular diets, regularly tested new supplements, and have always been a follower of the latest workout trend, but what I’ve been missing is the big picture. The truth is that one change won’t transform your body, mind, or life. Instead, it’s a bunch of little habits that build up into greater changes. Also, the body is not a one-size-fits-all pair of socks. What works for one person may not work for you, and vice versa. The only “secret” applicable to everybody is to listen to your body. 

      4. Adding instead of subtracting
      In my humble opinion, the problem with any diet is that it’s focused on what not to eat, which reinstates the labels of “good” and “bad.” One of the greatest changes that made the most difference in my eating habits is learning about food. When I knew about the nutrients and benefits that come from whole foods and plants (rather than just knowing they were “good”), I started seeing food as medicine and fuel, rather than just seeing it as a reward (like when I had an intense craving for mac ‘n’ cheese) or an enemy (like when I felt guilt for bingeing on said mac ‘n’ cheese). Focusing on eating more plants and whole foods has not only helped me feel my best and crave fruits and vegetables, but it has also subconsciously crowded out processed and sugary foods (totally guilt-free!). 

      5. Eating fruit for breakfast
      Pre-transformation Josie was obsessed with protein. I had heard protein was the secret for toning muscles, so of course, breakfast always had to mean eggs or two scoops of the protein powder du jour (relevant side-note: as a lifelong vegetarian, getting enough protein was my downfall anyways). When I started thinking about how to add more produce, I tried eating more fruit in the mornings. After a while, I realized eating fruit surprisingly filled me up without making me lethargic or painfully bloated like I usually felt by noon.
      So I let go of the idea that I needed a protein-heavy breakfast and instead listened to what my body craved: fruit. Some days, I dress up berries and pears with nut butter, coconut shreds, and goji berries like the pillar of health that I strive to be, and other days, I’ll cut up whatever fruits are in my fridge. I’ve never felt so energized, had less digestive issues (which have unfortunately always been a problem for me), and even have fewer cravings throughout the day. The lesson here is not that you should eat fruit for breakfast too. Instead, the lesson is to listen to your body instead of outside opinions. 

      6. Enjoying healthy habits for reasons that have nothing to do with weight loss
      You might be thinking around this point that this article is just a body-positive message, and maybe even a commentary on diet culture, but it’s not a concrete list of ways to reach your body and health goals. But honestly and truly, after years of testing out different diets, workout methods, and “healthy” habits, nothing changed until everything clicked at once. The changes started happening when I was enjoying healthy habits (for both the mind and body), rather than thinking I had to do them in order to look a certain way. This is not woo-hoo self-help advice; being healthy for benefits like mental health and energy is what made the most drastic changes in my body (oh, and it was actually sustainable). 

      7. Drinking more water
      Drinking more water is a tale as old as time, but there’s a reason just about every expert on the planet recommends it. Drinking a big glass of water first thing when waking up, sipping on a reusable straw throughout the day (I’m partial to these pretty gold ones), and having three drinks at a time to achieve optimal hydration (like lemon water and green juice with my coffee), has made a drastic difference in how my body feels. If I start getting hungry too soon after eating, rather than going straight to the pantry to mindlessly snack, I drink a big glass of water. Of course, if I’m still hungry afterward, I’ll eat something nourishing (the body knows what it needs), but more often than not, I’ve realized that a lot of hunger cues are actually thirst. 

      Source: Iron + Honey for The Everygirl

      8. Prioritizing sleep
      Yet another mistake pre-transformation Josie made: every Thursday morning during my senior year of college, I would wake up when it was still dark out and go to a 6am spin class. Yes, even after Wine Wednesday (imagine!). I often abided by the “I’ll sleep when I’m dead” mentality, which often meant staying out late while still fitting in a workout when I could (AKA the crack of dawn). It’s not that going to an early morning workout class is bad (it’s not!). But I chose working out over getting enough sleep, thinking it was the better option for me. These days, if I have to choose between a workout and getting 7-8 hours of sleep, you know what I choose? Sleep. Every time. 
      Don’t take my word for it. Even celebrity trainer, Anna Kaiser (who counts Karlie Kloss and Shakira as clients—’nuf said), told The Cut, “If you’ve only been sleeping five or six hours and can either sleep an extra hour or work out, sleep an extra hour. If not, you’re running your body down, which will affect your energy. Working out harder or better or eating less isn’t the answer. It’s about getting enough sleep.” 

      9. Changing what “dream bod” or “goal weight” means to me
      Now for the biggest truth bomb of all: if you’re struggling to reach your health goals, perhaps the problem is not what you are or are not doing, but what your health goals are to begin with. On social media, we’re bombarded with hashtags like #fitspo and #dreambod, and often build health goals around a certain pants size or number on a scale. But those extra five, ten, fifteen, twenty pounds is where life happens. That’s the extra glass of wine with your best friend, the ice cream cone at the beach in the middle of summer, your favorite chocolate cake from the bakery down the road that tastes like the one your mom used to make. Why are we so focused on shrinking these moments, demoting them to be worth nothing more than a pants size or a fat roll?
      Instead, I’m letting my body exist in the healthy space it wants to be in. My “ideal weight” or “ideal body” is the one that yes, I feel most strong, energized, and healthy in, but also that allows me the extra indulgences, fun moments, and enjoyment. Above all, being a health coach has taught me that “health” is not a destination or a final accomplishment. Rather, it’s a tool we can use to help us live our happiest lives. Otherwise, what’s the point?  

      Have you tried any of these tips? More

    • 125 Shares

      in health and weelbeing

      Beyond Kanye: 6 Things Everyone Should Know About Mental Illness

      by

      Something is happening with Kanye West, we can all agree on that. Like many, I watched and listened this week as outlets shared video clips and commentary about what that “something” might be. Mental illness? Internalized racism? Publicity stunt? Some combination of these?On Wednesday, July 22, West’s wife, Kim Kardashian West, took to Instagram Stories to address her husband’s mental health. “As many of you know, Kanye has bi-polar disorder. Anyone who has this or has a loved one in their life who does, knows how incredibly complicated and painful it is to understand,” Kardashian West wrote, according to CNN. “I’ve never spoken publicly about how this has affected us at home because I am very protective of our children and Kanye’s right to privacy when it comes to his health. But today, I feel like I should comment on it because off the stigma and misconceptions about mental health.”
      I’m a longtime Kanye fan; I often say playing Never Let Me Down on repeat got me through my last year of college. As a fan, I’ve been shocked and saddened by the course Kanye’s public persona has taken these last few years. Yet, as a mental health advocate, there’s something else I’m seeing that needs to be addressed—a consistent, insidious trend of people who are not mental health professionals publicly speculating on whether or not Kanye is suffering from a mental health crisis. And often (if they don’t believe he is) they’re making statements on their platforms as to why his behavior is not (in their eyes) a result of mental illness.  

      Look, I’m not actually writing this to debate whether or not Kanye is suffering a mental health crisis or, in any way, to condone what I think are dangerous messages he’s sharing. 
      What I am here to say is that we can collectively hold ourselves to a higher standard. Unless someone is a mental health professional or can speak about their own experience, it’s not responsible or humane to make judgements or perpetuate faulty narratives—even if unintentional. To ensure I’m holding myself to this same standard, I even asked my own longtime therapist to review this article before publishing.
      The truth is, like millions of people, I have a close family member that suffers from severe mental illness. For the past 20 years, we’ve experienced far more gut-wrenching lows than fleeting highs in caring for our loved one. Personally, it’s illuminated so many fractures in how—in both government and as a society—we lack important knowledge in two ways: truly understanding the myriad ways psychosis can look on different people, and using that knowledge to honor the humanity in those suffering.
      July is also BIPOC Mental Health month and, as a first-gen Black woman, I can tell you all of this is even more complicated for us as a family of color in America. So much so, that I recently became a member of the mental health board for the county I live in to be an agent of change in my community. 

      So, with that context, here’s what I wish more people knew about mental illness. 

      1. It’s damaging to make public statements about someone’s mental health 
      In 2020, it’s now a more broadly held concept that publicly commenting on someone’s weight is inappropriate, and can be harmful. The same holds true for mental health. Many of us might be unknowingly perpetuating myths on mental health and, by extension, causing additional harm to those affected. Navigating the ongoing journey for mental wellness is already taxing for those directly impacted and for their families, so hearing someone call their ex a “schizo” or “psycho” after an argument, or referring to their own “OCD” as a way to describe being detail-oriented doesn’t help. Neither does making unqualified, public commentary on potential mania or psychosis. It’s a lose/lose. At best, you’re diagnosing without the medical knowledge to do so and fueling ignorance. At worst, you’re causing harm by triggering past or current trauma. 
      This is why it’s best to refrain from making statements about how mental illness can or should look in someone, unless you are speaking from first person experience or are a current mental health professional. 

      2. Being an informed citizen is important 
      It’s surprising how many people move through the world as if this doesn’t affect them just because they may not have an immediate family member living with mental illness. First, I can almost promise you there is someone you love that is impacted in some way, however “mild.” There’s another layer beyond personal responsibility, which is civic duty. 
      Mental wellness—and the lack thereof for so many—impacts every aspect of a society’s overall health. Part of what it means to be an informed citizen and voter is understanding the ripple effect of mental health on everything from our jail system to homelessness to substance abuse to gun violence.

      3. Most often, the family isn’t to blame
      One of the biggest misconceptions around mental health is that the family is accountable for someone’s well-being and safety when, in reality, that is not at all how our system is designed. There have been so many times when friends have asked questions like, “Why can’t the authorities help you?” or “Why don’t you just have them in a long-term facility?” Or worse, that if someone is clearly experiencing homelessness and a mental health crisis, it’s assumed they either have no family or have been abandoned by them. Due to HIPAA guidelines and in an effort to protect the individual rights of those suffering, families’ rights are often non-existent. Let’s give family members a break. Chances are they’re doing their best given the constraints of the law and the ways this is impacting their own mental well-being. Instead of putting the onus on the family to answer what might be complicated and triggering questions, try simply saying, “I can’t imagine how tough this is, and I’m here if you need me.”

      4. Law enforcement shouldn’t be mental health first responders 
      According to an article from the Treatment Advocacy Center, people with an untreated mental illness are 16 times more likely to be killed while interacting with police. While the Black Lives Matter movement has gained momentum in recent months, it’s important to have dialogue on why it’s problematic (and sometimes dangerous) to have law enforcement serve as first responders for mental health crises which, by the way, they don’t have the expertise or bandwidth to do. For example, here’s a scenario that might play out one of two ways in California: a 30-something man has suffered from Schizophrenia for 10 years, and is caught loitering at a store and yelling at other customers. A clerk calls the police.
      Scenario A: The police arrive on the scene, confirm with him he’s not planning to harm himself, and ask him to leave the store. Done and done. This person might need acute care and won’t get it because he’s experienced at answering questions like this and truly does not want to harm anyone. He continues in crisis with no support, and his family does not know where he is since he left their home in a rage weeks earlier. 
      Scenario B: They arrive on the scene, and the man yells (likely as a result of delusions) that he wants to kill eight people. This means police must put the man on an involuntary hold, called a 5150. While in the hospital and forced to take medications, the man stabilizes, and calls his family. The family requests greater support, and maybe even a review for a conservatorship. On the very small chance his doctor agrees, by the time the man is seen by a judge maybe three weeks later, he is not in crisis, has been on medication, and can outline a clear plan for future care (which he may or may not really be committing to—like anyone in that situation, he says what he thinks people want to hear). The judge refuses to review family statements citing she has all the information she needs to make a decision. Case closed and the cycle begins all over again.   
      Can you see how challenging this is? Let me add another layer to it. 
      Given what we’re seeing daily on police brutality, how do you think this statistic plays out for Black and Latinx people suffering from mental health crises? Miles Hall is one tragic example. 

      5. Substance abuse, homelessness, and mental illness are all closely connected 
      Substance abuse and mental illness can be closely linked. Severe mental illness can present like substance abuse AND substances can be used as a means for self-medicating to cope with symptoms of mental illness. According to HelpGuide.org, some statistics from the Journal of the American Medical Association underscore this: 
      Approximately 50 percent of those with severe mental disorders are also impacted by substance abuse. 
      37 percent of those who abuse alcohol and 53 percent of those who abuse drugs also have at least one serious mental health condition. 
      29 percent of those diagnosed with a mental illness abuse either alcohol or drugs. 
      Let’s be conscious of these connected issues, quell judgements surrounding them, and deepen the empathy in our responses. 

      6. Know the ways to get help for yourself or loved ones 
      Finally, if you’re someone who struggles with severe mental illness or loves someone who does, there are ways to get support. One of the most challenging circumstances for some more severe diagnoses like schizophrenia or bipolar disorder is that people can sometimes have little to no insight into their own illness. This makes caring for and protecting these loved ones especially challenging. The single most important tool I’ve learned around this is the LEAP method, created by Dr. Xavier Amador and outlined in his book, I’m Not Sick, I Don’t Need Help. LEAP stands for listen, empathize, agree, partner. 
      You can check out this YouTube video on it, but the primary reason it’s so important is that caretakers often try to talk our loved ones out of whatever they are thinking or feeling, and then we wonder why we aren’t getting anywhere. Imagine if someone were trying to talk you out of your current reality. How would that work for you? LEAP provides a framework for approaching conversations—and honestly, it’s also super helpful in relationships where mental health isn’t even an issue. This can also be a game-changer for mental health professionals or others who regularly come in contact with people who need mental health support services. 
      You can also check out NAMI, or the National Alliance on Mental Illness, for more information and access to services. NAMI has chapters across the country, creates space for families living with this to connect with one another, and have incredibly robust support services. 
      In the meantime, let’s stay open to hearing the experiences of others, and hold silent or supportive space for those who need it most. And if you do one thing this weekend, head over to Amazon Prime Video and watch (or rewatch) The Soloist with the lens outlined here. It’s a beautiful and accurate depiction of how mental illness, homelessness, and family dynamics are interconnected for so many.  More

    • 88 Shares

      in health and weelbeing

      13 Wellness Trends to Try From Home

      by

      So your barre studio is closed, the local health food store has limited stock, and you’re lacking motivation to cook anything that doesn’t come from a box or the frozen section. Just because this year looks a little different than you thought it would when you made your New Year’s resolutions, it doesn’t mean you can’t still be working towards your health goals and achieving your best self. With scary headlines and a stay-at-home order, 2020 also brought wellness trends less focused on buzzwords and more focused on actual self-care. Here are 13 of them that you can try at home:
      1. A tech detox
      A juice detox is so last year (or, like, 2010… does anybody think foregoing food for multiple days is a good idea anymore?). In 2020, it’s all about the technology detox. Whether this means keeping your phone at the bottom of your beach bag for the entirety of a pool day or turning off Netflix for an afternoon of reading or painting, designate a specific amount of time to go tech-free. Try an entire day every week (yes, Instagram can wait!), or just an hour tech-free before bed. Read a book, sip some tea, and enjoy the freedom of not having your phone as a fifth limb, 24/7. 
      If you find it difficult to designate a specific amount of time to go tech-free, designate a space in your home. Whether it’s your kitchen table, bedroom, or meditation corner, setting tech-free rules for your space helps set expectations and guidelines. A designated tech-free area can help you remember to put away phones during meals or to turn off Netflix before bed.

      Source: @crystalinmarie

      2. Intuitive eating
      Luckily for our fridges (and our sanity), “dieting” is officially a bad word. Rather than labeling foods as “good” or “bad” and driving ourselves crazy with guilt, we’re eating intuitively. That’s right: restrictive diets and calorie counting are canceled. Instead, tune in to your body to feed it what it needs (and when it needs), and don’t worry so much about outside rules, recommendations, and regulations.
      Intuitive eating can help you not only take control of your eating habits, but can help you know your body better and become your healthiest self. When you’re eating, step away from the laptop, turn off the TV, and notice the smells and tastes of the food. Take time to thoroughly chew and enjoy, feeling thankful for the nourishment you’re receiving. Notice how your body is feeling and stop when you’re no longer hungry. 

      3. Body hair (and identifying what’s best for you)
      Emily Ratajkowski sported body hair in a sexy editorial shoot, Miley Cyrus notoriously dyes her armpit hair, and even Vogue ruled the bush is back. For decades, women’s bodies have been expected to be completely hairless everywhere, all over, and all the time. But we are mammals, and more importantly, humans, and humans have body hair. Humans also have different preferences, so while some of us feel best with the smoothness of just-shaved legs and a freshly waxed bikini line, others of us prefer to grow it all out, and that’s OK.
      Whether you feel better with hair, your waxing salon is closed, or you just don’t give a damn (because there are more important things to worry about than leg hair), experiment with what level of body hair makes you feel most confident. If you feel best without hair (or without hair in certain parts and grown out hair in others), check out our guide to removing body hair. And if you’re enjoying the freedom of not having to worry about hair removal and feel sexier or more badass with body hair, then let it rage. 

      Source: @lolaomonaija

      4. Ayurvedic rituals (and other ancient practices)
      OK, let me nerd out for a sec. I have been obsessed with Ayurveda, one of the world’s oldest systems of medicine, since I wrote my college thesis on it (back in the good old days) and even saw an Ayurvedic practitioner. The system was developed over 3,000 years ago in India and is still widely practiced all over the world today. I know I’m a nerd, but how cool is that!? Imagine my delight when ancient rituals like tongue-scraping,  adaptogens, palo santo burning, and oil pulling started to become a part of mainstream media over the past couple of years. Practices that have been around for centuries are officially “trending” in the 2020 wellness space. 
      I love this “trend” because we have so much to learn about our own bodies through looking at practices in other cultures, time periods, and belief systems. To try some of these ancient practices at home, don’t just do it because your favorite wellness blogger says so. Read up on the history, benefits, and beliefs behind each of the rituals; talk about them with your doctor, and be your own guinea pig. 

      5. CBD for relaxation 
      We’ve talked about CBD for your beauty routine and have tried it in everything from candles to sunburn relief. But this year, we’re focused on how CBD can be used to boost relaxation and soothe anxiety (because 2020 is the year of constant anxiety). CBD can be used for many different purposes, but it has a reputation for its calming effects, delivered in easy and accessible ways. Check out our favorite products of all time, and try incorporating the buzziest wellness ingredient into your routine in whatever way is best for you, whether it’s a bath bomb, a lotion, or ingestible drops. 

      Equilibria
      Balance Box

      Use code “theeverygirl” for 20% off your first order!

      Equilibria
      CBD Bath Bombs

      Use code “theeverygirl” for 20% off your first order!

      Source: @jahirka

      6. Period tracking
      Staying at home 24/7 means you’re probably spending a lot more time bingeing Netflix, cleaning out your junk drawer, and teaching yourself more TikTok dances than you care to admit. Why not spend a little of your extra time getting to know your reproductive system better? The latest trend in menstrual health is not just holistic gynecology or non-toxic tampons (although both are great!), but tracking your cycle to find out what foods, workouts, and lifestyle tips are best for your body during each phase.
      To learn more, check out seven things every woman should know about her period and download a period-tracking app like MyFlo that gives you information about each day of your cycle. While we’re on the subject, having a period does not have to be a weakness; besides the fact that we can, you know, grow a freaking human being, women can use period tracking as a biohack to achieve better productivity. That goes for your work-from-home schedule, too. 

      7. Red light therapy
      Dubbed “the fountain of youth” by Glamour Magazine, red light therapy has been popping up everywhere from dermatologist offices to fitness centers. Joanna Vargas, celebrity facialist and Everygirl editor girl-crush, told Shape Magazine, “Red light therapy speeds the healing of the body, reduces inflammation, and helps hydration levels in the skin.” Luckily for 2020, this buzzy wellness trend is not just for expensive spas or wellness retreats. The latest products offer benefits of red light therapy from home (which is good since even wrinkles and low back pain isn’t worth risking your or other people’s safety). Try it for yourself with at-home devices that are more effective and affordable than ever.

      8. A tech-focused approach to fitness
      When you’re not detoxing from tech, technology can actually be used for good. Since going on a run can get boring and going to a yoga studio isn’t possible (or safe), technology has been trending in the fitness world. For regular class-goers, fitness apps and online subscriptions (like Everygirl-favorite, obé fitness) provide an alternative to studios, and equipment like The Mirror and Peloton bike bring the fun of workout classes to the comfort of your home (even if they’re out of my price range).
      Besides just alternatives to classes, technology can help you make the most out of your workouts too. According to the American College of Sports Medicine, technology (such as the Fitbit and Apple Watch) was the most popular form of wearable devices in 2019, and in 2020, they’re being used to motivate and monitor at-home exercise. Look out for virtual reality and even smarter fitness equipment making its way into your at-home fitness routine in the future. 

      Source: @theplussizedprep

      9. Mental health is #1 priority
      The past few months have been a wake-up call for several reasons, but one of the biggest was where we’re not prioritizing mental health. Self-care has been trending for years when it comes to face masks and bubble baths, but this year, sh*t got real, and we were all forced to prioritize self-care in the ways that are best for us and will actually help us feel better. Maybe you’ve taken action by prioritizing yourself or booking a session with a therapist, or maybe you’re still struggling like many of us are.
      Staying safe at home doesn’t have to be an excuse for not getting the help you need; many therapists are offering sessions over Zoom, and apps like Talkspace are revolutionizing virtual therapy. Check out resources to find a therapist for you, like BetterHelp, Dr. on Demand, and Therapy for Black Girls, or ask your therapist to schedule a virtual session. Besides getting honest about what you need to soothe stress and anxiety, bring your mental health into everything you do: perfect work-life balance, eat mindfully, and work out to release stress instead of burning calories. 

      10. Beauty that’s good for you (and the earth)
      Health is no longer just about what you put in your body, but also what you put on it. Not only are more non-toxic skincare and makeup brands popping up in the beauty space, but the brands we’ve been shopping for years are adding cleaner options to their offerings (clean beauty is the way of the future). The biggest benefit is that beauty products are not only stopping the use of harmful ingredients, but replacing with natural ingredients that are good for your skin and hair (like a concealer or lipstick with hydrating jojoba oil). Bonus: it’s much better for the earth too.
      To begin your quest towards a cleaner beauty routine, check out clean brands we love, read up on 10 experts’ clean beauty hacks, and shop our favorite non-toxic sunscreens. If it feels overwhelming to go totally clean, try replacing each product you run out of with a non-toxic, sustainable, and ethically-sourced alternative. Bonus points for buying from a small business! 

      Source: @missenocha

      11. Prioritizing pleasure
      2020 is the year of the “pleasure revolution,” and we could not be more excited about it (literally). Female sexuality is no longer a taboo subject; it’s self-care. To prioritize your sexuality, educate yourself, take time to experiment, and read our ultimate self-isolation guide to masturbation. Oh, and pleasure is not just reserved for the bedroom; it’s about living your life more pleasurably. Start by basing decisions off of what would bring you more pleasure (like a warm bath versus a cold shower, or a slow yoga flow versus a sweaty dance workout). Also, take extra time to pamper yourself (turn on a playlist and dry brush or massage in body oil), and don’t forget to check yourself out in the mirror (because you know you look good). 

      12. Biohacking your water
      Kool-Aid is so last decade. This summer, wellness influencers and health experts are making the most of their drink of choice (AKA some good old-fashioned water) with add-ins that are packed with nutrients. Turn any glass of water or reusable bottle (#ecofriendly) into a refreshing drink that not only hydrates you, but fills your body with antioxidants, electrolytes, or vitamins. Just watch out for high-sugar content and make sure the ingredients are as clean and natural as possible. PS check out newcomer Tandem, which uses ingredients like beetroot, turmeric, and ginger. Now that’s my kind of summer drink! 

      13. Inclusivity in wellness
      A necessary change in the wellness industry is way overdue, and it’s time all of us do what we can to promote more diversity in the health and wellness space. Practice inclusivity at home by educating yourself, supporting businesses that promote diversity (yes, that goes for your local yoga studio and favorite athleticwear brand), purchasing Black-owned brands, following Women of Color who are nutritionists, influencers, and wellness experts on social media; and supporting, donating, and attending resources for/from Women of Color (like Loom, Brown Girl Self-Care, The Loveland Foundation, and Dive in Well). 

      What wellness trends are you trying at home? More

    • 138 Shares

      in health and weelbeing

      11 Ways to Break Bad Habits That You Haven’t Tried Yet

      by

      Our brains are just like computers (or like the iPhone 11, for all the other millennials out there). All iPhones, and all people, have some “coding” that may not be beneficial. For iPhones and computers, this looks like a glitch in the system. For humans, this looks like bad habits. Luckily, we can rewire the brain to code a little differently and break bad habits, no matter how programmed they are into our routines.Breaking bad habits, like that caffeine addiction, constant scrolling through Instagram, staying up too late, complaining too much, or procrastinating at work, can not only make your life better, but will build confidence and form good habits. Read on for 11 ways to break out of negative routines that you probably haven’t tried yet:

      1. Keep track
      The first step in breaking a habit is increasing your awareness. Maybe you know that you mindlessly check Instagram throughout the day, but you’re not sure exactly how much you’re scrolling or when you’re reaching for your phone out of habit. Maybe you know you need to quit drinking soda but are not sure how many cans you’re sipping on throughout the day.
      Without judging, start keeping track of the bad habit. Try recording each can of soda you drink or have your phone track how many times you check Instagram every day. Plus, sometimes setting measurable goals can help make changes. When you know you hit the snooze button three times before getting up, you can set a goal to hit “snooze” only twice by the next week, and use baby steps to reach the final goal (AKA not hitting “snooze” at all). 

      2. Identify the trigger and then replace the habit
      To stop the habit, identify the trigger. For example, maybe you reach for a piece of candy every afternoon like clockwork. Is it a sweet tooth craving? Keep a stash of dark chocolate so you always have a better option on hand. Is it stress? Take a five-minute break and do something relaxing instead of eating the candy. Is it exhaustion? Take a walk around the block to get more energy. Get curious about why (and when) your bad habit is happening, so you can either avoid the trigger or replace the habit with something better for you. 

      Source: @mylittlebooktique

      3. Trick yourself into changing habits “temporarily”
      There’s a reason going vegan for 22 days worked for Beyoncé; the program is based on the fact that it takes 21 days to form a habit. The key to this trickery is that you’re telling yourself that you only have to stop a bad habit (or keep up a good habit) for a certain amount of time. You’re not telling yourself to stop forever, and therefore, it feels much more doable than making drastic and lifelong changes. For a real-life example, mornings have notoriously been hard for me. A couple of years ago, I decided I wanted to get a better handle on my mornings and thought that making my bed would be a good place to start (it only took 24 years, but I finally became a real adult).
      I made a goal to make the bed for 21 days straight. Sure, I could’ve returned to my same slob-kebab ways after the few weeks were up, but by that point, making the bed was already a habit. Of course, the goal was always permanent change, but staying focused on a short-term accomplishment helped me keep the routine, while I was simultaneously building habits that were better than the sleeping-in-until-the-last-second-possible habit that I had going for me before. And if this strategy is good enough for Beyoncé, it’s good enough for me. 

      4. Leave reminders where you’ll see them
      Sometimes we keep up bad habits because they’re hard to break, and other times we keep up bad habits because we don’t to remember to stop. If you want to stop mindlessly scrolling on Instagram, make your iPhone wallpaper a note that reminds you not to open the ‘gram every time you reach for your phone out of habit. If you want to stop snacking (when you’re not even hungry), leave a sticky note on the fridge or pantry door to remind you to drink some water instead. Whether you need a subtle nudge or an obnoxious reminder (my habits typically require the latter), use phone alarms, sticky notes, or signs to ensure you can’t act on the bad habit without seeing the reminder. 

      Source: @ambrasbrice

      5. Get yourself an accountability buddy
      So you’ve heard that working out with a friend will get you to work out more often, or that planning to eat healthier with your significant other will make you more successful. But when it comes to any habit, we sometimes need more than just ourselves to be accountable. If you want to break your caffeine addiction, ask your work wife if she would be down to do the same, or at least help you limit your daily cups of coffee. Knowing she’ll check in with you or see you drinking another espresso during a Zoom meeting will help motivate you to go for green tea instead.
      PS, I speak from personal experience when I say there is nothing more motivating than knowing an entire social media following (no matter how big or small) knows you’re trying to break a habit. If there’s not one specific person you can ask to be your accountability buddy, post about your goals on social media, or text about it in your group chats. Just knowing other people are aware of your bad habit will help you break it. 

      6. Make unrelated good decisions
      “Confidence” is the ability to keep promises to yourself. Mind-blow, right? Whether or not that lesson shook your world like it did mine when I first heard it, we often keep up with bad habits because we’re not confident or proud in other areas of our lives. We think, I already skipped my workout today, so why not order a pizza for dinner?, or Since my day is ruined from staying up late and watching Netflix, I’ll work on my side hustle another day instead.
      These theoretical debacles may sound silly, but how many times have a couple of bad choices in your life snowballed into more bad choices? Making good choices (even unrelated to the bad habit) will not only make you feel proud of yourself, but will make you feel confident enough to overcome whatever bad habit is holding you back. Likewise, every time you replace any negative routine with a better action, you’re keeping promises you made to yourself, and therefore, building self-confidence. 

      7. Start fresh regularly
      When you skip a workout, binge bad foods, stay up too late, or scroll through Instagram too long, it doesn’t make you bad; it makes you human. Habits are harder to break when we expect perfection. Any slip-up or “bad day” doesn’t mean you failed or are back at the beginning; it’s a normal part of the habit-breaking process. Get rid of the all-or-nothing mindset that one slip-up erases the progress you made previously. Give yourself a clean slate every day, every hour, or even every minute if you need to remind yourself that one unhealthy choice doesn’t negate all the other healthy choices. Rather than focusing on the goal of breaking the bad habit, remind yourself that anytime you just do more of what’s good for you, you’re on the right track. 

      Source: @missalexlarosa

      8. Use visualization
      Breaking bad habits is not just a physical, action-oriented process. After all, a goal needs to be more than just words on paper or an idealistic outcome. You have to see it to make it mean something. If you’re working on bad spending habits, don’t just picture yourself without the money issues, but visualize how your life would be different with more money. With any habit, visualize how getting rid of the bad habit would change your life. Will you have more time to start your side hustle or more money to feel financially stable? Will you feel more well-rested and energized to be able to accomplish the big project at work, or will you feel happier with less stress and anxiety?
      Also, change your identity surrounding the bad habit. If you keep hitting snooze, maybe you think of yourself as lazy, or a night owl instead of a morning person. Instead, start telling yourself that you are a morning person and that you do wake up energized and active. To use one of my favorite quotes, visualize your best self, and then start showing up as her. 

      9. When you realize you’re making excuses, do more
      One of the most valuable pieces of advice that I received when it came to my mediation practice is that on the days where you find yourself saying, “I have no time to meditate today,” then meditate for twice as long. We makes excuses when there’s no immediate reward and wants to stay with what’s comfortable. So if you find yourself saying, “I’ve had a really stressful day and need this Diet Coke,” that’s when you really need to drink extra water instead. If you’re telling yourself not to work out because your favorite leggings are in the laundry, add an extra five minutes to your usual workout time. Excuses are just stopping you from breaking bad habits, so counteract the excuse with even more motivation.
      Quick side note: when trying to break a bad habit, excuses are more common than reasons (“It’s a stressful day, so I’ll stop drinking coffee tomorrow instead,” is an excuse). However, if you listen to your body and decide that it’s feeling too depleted to do an afternoon workout and a relaxing bath would be better for you, that’s a genuine reason, not an excuse. You won’t be able to instill good habits if you’re not intuitive with what your body wants and needs, so learn to decipher between reasons and excuses. 

      Source: @theyusufs

      10. Surround yourself with people who bring out the best in you
      You’ve probably heard the saying that you’re the sum of the five people you spend the most time with (and yes, that includes your competitive coworker or judgmental frenemy). If you’re trying to eat healthier but your friends don’t know kale from spinach, or if you want to go to bed earlier but your roommate keeps telling you to stay up later to finish the second season of The Politician, breaking these habits are going to be tough.
      Your environment matters more than almost any other factor when it comes to habits, and the people in your life are what form the environment. Even if you can’t break up with the people who share your bad habit, spend more time with people who have habits you want to adopt. Ask the coworker who goes on morning runs to get a juice before work, or ask your sister what book she’s reading if she always reads before bed instead of watching TV. If your environment isn’t setting you up for success, reinvent it. 

      11. Remember the “why”
      Sure, we all have goals we want to accomplish, but we often focus on the surface-level goal, rather than the end goal. For example, you might say your goal is “to go to the gym more.” But why do you want to go to the gym more? Is it to feel stronger, live a long and healthy life, or feel more confident in yourself? Those are much more motivating goals than simply going to the gym. The same goes for habit-breaking too. Why do you want to stop drinking coffee, stress eating, or being late? Identify your reason and remind yourself of the end goal every time you’re tempted to fall back into old patterns. 

      What bad habits would you like to break? Which tips have helped you? More

    • 125 Shares

      in health and weelbeing

      Mental Health Resources You Need To Know About During Lockdown

      by

      You might be struggling to make ends meet, scared of contracting COVID-19; you might have lost a loved one, lost a job, or are scared of losing your current job – whatever it is, it’s no secret that the effects of this pandemic have felt like a never-ending attack on our collective mental health.
      For some, the impact could feel mild and negligible, while for others, it could lead to an almost paralysing state of depression or anxiety. Moreover, it could also lead to increased feelings of loneliness, stress, negative emotional spirals, panic attacks, other forms of mental distress and could even lead to suicidal thoughts.
      While we don’t have easily available data on the pandemic’s impact on South Africans’ mental health, a new report by Old Mutual suggests that the number of people affected by mental health disorders has increased significantly over the last few years.

      Event Alert! Savings, Side Hustles And Career Building, with WH and Old Mutual
      GET FREE TICKETS

      They have paid out 59% more in psychiatric disorder claims since 2016, and their proportion of suicide claims has increased by 24% between 2018 and 2019.
      “Our overall experience with psychiatric disorders shows that most claims were for major depression,” Kerissa Naidoo, Old Mutual’s Chief Medical Officer, said in a statement.
      “Other psychiatric disorder claims are attributed to bipolar mood disorders, post-traumatic stress disorder, depressive episodes, adjustment disorders, and stress.”
      READ MORE: How To Get More Comfortable Talking About Your Mental Health
      The group says that most claimants, 83%, were adults aged between 30 and 50 years old – prime working age. Interestingly, 70% of these claimants were women.
      As we’ve all retreated to working from and staying home, with little to no physical social interaction, one can only imagine how much more of an impact on mental health the last couple of months have had on South Africans.
      “Whilst our statistics reflect our experiences in 2019, we can be certain that the current global pandemic will only compound matters,” Naidoo continued.
      Feelings of depression and anxiety in lockdown and isolation can make it feel like there’s no one to reach out to, but that’s not true. As we’ve heard a million times over, we’re fortunate enough to live in the most digitised era in history. Amongst other things, this has opened unconventional, but effective, channels and avenues where one can access resources to work through mental health issues.
      Here are some resources you can make use of if you feel like you need to talk to someone:
      Speak to someone for free
      The South African Anxiety and Depression Group, which is the continent’s largest mental health support and advocacy group, offers free telephonic consultations with expert counsellors and psychologists as and when you need it.
      Reach them here: 0800 12 13 14
      Another free counselling resource is Adcock Ingram’s Depression and Anxiety Helpline. Sponsored by the said pharmaceutical manufacturer, this support line offers immediate help for people that are overwhelmed by depression, anxiety and other issues related to mental health.
      Reach them here: 0800 70 80 90
      If you’re not necessarily looking to speak to a professional but want to speak to someone who feels like a friend, there’s a free service for that called Befrienders South Africa. With this service, you don’t have to disclose your identity; it’s there to lend a listening ear.
      Reach them here: 051 444 5691 (national line) / 051 444 5000 (Bloemfontein line) / 041 922 0068 (Uitenhage line)
      For suicidal emergency, call the Cipla SADAG Mental Health Line: 0800 567 567
      Book a virtual consultation
      Before COVID-19 hit, virtual consultations with psychologists were only allowed where a relationship between the psychologist and patient already existed, but this has since been overturned by the Health Professions Council of South Africa (HPCSA). In April, the statutory body announced that due to COVID-19, first-time consultations could take place virtually.
      This is something worth taking advantage of RN. Ask around in your family/friendship circles if anyone has a psychologist they’d recommend, or look online and set up a virtual consultation. Alternatively, check out the BetterHelp website. This platform will help you find affordable online counselling with a licensed therapist.
      If you have COVID-19 specific concerns, Discovery and Vodacom recently partnered to launch a free virtual healthcare platform. The platform offers access to reliable information, risk screening and, when necessary, free online medical consultations. All you have to do is register on either the Discovery or Vodacom sites and follow the prompts.
      Find nearby help
      If you feel that your mental health has deteriorated to a point of no return and you want to access nearby help, visit the TherapyRoute website. This online resource will help you find nearby mental health services. This includes everything from psychologists and social workers to community clinics, NGOs and psychiatric hospitals.
      [WATCH] Women’s Health SA chats to experts about dealing with anxiety and mental health in an ever-changing world…

      [embedded content]

      READ MORE ON: Coronavirus Health Mental Health More

    • 125 Shares

      in health and weelbeing

      Being Pregnant During COVID-19: How I’m Staying Safe and Sane

      by

      I had big plans the last seven weeks of my second pregnancy—a huge birthday bash for my 2-year-old, a fancy Easter brunch for our little family of three, even a Pinterest-worthy list of activities to do with my firstborn before he became a big brother.Then the COVID-19 pandemic hit.
      At first, I wasn’t concerned. It felt like something happening far away, a global event that wouldn’t necessarily affect us in our little enclave in Northeast Florida.
      But that changed quickly. COVID-19 has become something that we’ve all had to face head-on, whether it be dealing with the stress of social distancing, having major events like weddings or birthday celebrations canceled, or worrying about an immunocompromised friend or relative. But being pregnant adds a whole new level of uncertainty.
      Here’s what I’m doing to stay safe and sane as a pregnant woman during the coronavirus outbreak.

      Taking Social Distancing Seriously
      While I love spending one-on-one time with my son, a big part of what keeps me sane as a work-from-home mom is largely dependent on my mom tribe. They’ve been there for me through bad days, stressful work situations, even silly fights with my husband. They’re my sounding board when I worry whether my son is hitting milestones as he should or if I need to take him to the pediatrician (again) for that rash.
      But when officials started encouraging social distancing, I knew I had to take it seriously. The research on how COVID-19 could affect pregnant women is slim, and the CDC says they still don’t know if it can be passed from an infected mother to her newborn. With that said, I knew staying away was what was best for me and my baby.
      Not being able to see my best friends every day has been rough. Postponing my son’s second birthday party was also heart-wrenching. Plus, entertaining my son on my own all day is hard. But I know it’s the right thing to do, not just for my specific situation but for the population as a whole.

      Source: @jyll_mackie via #sharetheeverymom

      Staying Informed—To a Point
      I’m a journalist, and it’s long been a habit to watch the news and stay informed. But the daily updates on COVID-19 are on a whole new level—towns on lockdown, restaurants, and bars closed across entire cities, even beloved celebrities testing positive. To be honest, it sometimes feels like we’re living in a George Orwell novel.
      With the news moving at such a breakneck pace, you could spend most of the day watching the coverage. But I’ve decided to only watch the news in the morning, during naptime, and at night. Any more than that and my anxiety starts to spike. Any less and I feel like I’m ill-informed.
      I’ve also stopped watching in front of my 2-year-old. While I’m not sure he really grasps what’s going on, I don’t want to inundate him with potentially frightening images or adult themes.

      Finding Stress Relief
      As someone nearing the end of her pregnancy, I realize that now more than ever it’s important for me to stay calm. Maternal stress has long been linked to preterm labor,  and the last thing I want to do (especially in the middle of a global epidemic) is to deliver early.
      So, I’ve decided to do everything I can to stay calm. I’ve completely finished the baby’s room, down to washing, folding, and putting away all the tiny clothes and hanging the art. I’ve cleaned out all our drawers and kitchen cabinets, put up new curtains, cleaned and organized long-neglected areas, and wrapped and assembled all my son’s birthday gifts. I’ve also made it a point to support several local small businesses (online, of course), while also squeezing in some time for binge-watching Netflix and reading two books I started ages ago.
      While your version of stress relief may look different than mine, I’ve found that checking things off my to-do list while stuck at home has gone a long way in reducing my stress level.

      Source: @thebeverlyadams

      Having a Backup Plan
      At my 32-week appointment, I asked my doctor about COVID-19 and how it might affect my delivery. She said to prepare myself to not have any visitors in the hospital apart from my husband. Immediately, the sweet visions I had in my head of my son meeting his little brother for the first time in a sunny hospital room, peering into the tiny bassinet at his tiny new brother tightly swaddled in a pink and blue striped blanket, went up in smoke. I wouldn’t get that.
      What she said shocked me then, but restrictions on visitors have become commonplace in recent weeks. I’ve decided to accept that I probably won’t get the birth I envisioned. And that’s OK. But I’ve also started preparing for less optimal situations.
      For example, what if there are too many cases of COVID-19 at our hospital and they can’t accommodate us? Our hospital recently had its first case, and I expect there will be more. Right now, I’m keeping an eye on the situation and researching other options, from delivering at other hospitals to a truncated hospital stay post-birth to yep, even home birth. And I’m not the only mom considering this option. Of course, talking to your own doctor is always the best course of action—they can provide advice and solutions directly relevant to your specific situation.
      The COVID-19 epidemic has affected us all, not just those of us expecting a baby in the coming months. I know there are people who are dealing with far worse situations than I am—those with immunocompromised children, those who still have to report to work and send their kids to daycare, and of course, those who have already contracted the infection or love someone who has.
      But being pregnant and on the cusp of giving birth right now is also really, really hard. Preparing backup plans and being mindful of my mindset is the best thing I can do for myself, and my family, at this time.

      This article originally ran on The Everymom More

    • 75 Shares

      in health and weelbeing

      What Meditation Means to Black Women

      by

      The first time I decided to try meditation, I cried. It took all of 10 minutes and a meditation app on my iPhone to make me break down into tears after the calming voice on the app instructed me to open my eyes when I was ready. I wasn’t ready, and I began to cry: not from the sadness it might’ve brought on, but from the emotional and physical release it gave me. Who knew that all it would take was a few minutes of being mindful and present with myself at the beginning of my hectic day to help quiet my thoughts and put me at ease? Once I continued to meditate, I realized how essential it was to me as a Black woman, and how I was never taught about the practice, how to start, or the benefits it provides. Media’s portrayal of meditation doesn’t help paint the best picture of the practice either, as many Women of Color usually don’t have a quiet space in their home or neighborhood with no interruptions where they can go to escape to sit and chant their way to peace. 
      Meditation is a great practice that many Black women are starting to adopt to decrease stress and increase mindfulness, especially during these times where Black women specifically are plagued with so much mentally and emotionally. As a Black woman, the weight of the world feels particularly heavy, and any type of relief, from mindful meditation to mental health resources, is necessary to help find inner peace and sometimes, just to keep sane. Even if it’s just for a few minutes out of the day, meditation helps Black women in more ways than one. 

      Meditation helps us to be more mindful of our bodies
      Women, specifically Women of Color, tend to ignore the signs their bodies are giving them due to the busyness of work, taking care of children as well as significant others, and the demands of everyday life. According to a post written in 2017 by Dr. Alexander Hantel, M.D., women tend to ignore troubling symptoms like fatigue, discomfort in the chest, and weight loss that could potentially lead to long-term health issues. This is coupled with multiple studies showing that doctors often downplay, ignore, or misdiagnose female patients—specifically Black women, who face higher death rates from health-related complications than women of any other race in the United States. 
      Being able to check in with yourself during meditation helps you to connect and tap into how you are feeling emotionally, mentally, and physically, which could help point out any underlying ailments you may be experiencing. Plenty of guided mindfulness meditation apps help you “scan your body” mentally to assess how your body feels. Meditation helps you to not only identify that stiff shoulder from overworking or that migraine you put off from stress, but to not ignore them any longer. Taking the time to focus on you in the moment can bring about an awareness to your body that we as women often ignore for the sake of time and productiveness. 
      Using meditation as a means to connect with yourself physically can ultimately lead to taking action against any ailments you might be experiencing by following up with your health care provider to address these issues, putting yourself and your health first. 

      Meditation helps us reflect and release 
      Meditation not only helps us center ourselves and be present in the moment, but it also helps us to reflect and learn from our past, letting go of things that no longer serve us. This rings especially true for Black women, who face stress from work disparities due to race, economic inequity, and the double burden of gender and racial biases. 
      When I began to use meditation in my daily life, it helped me reflect on a lot of things I didn’t normally give myself space to. Practicing meditation sets a calm stage for your day and can aid in a better night’s sleep, putting away those things you need to release. 
      Whether you are listening to your favorite music and getting a few moments to breathe while getting ready for the day or releasing the day’s tension at night with a few candles and a moment to yourself in the bathroom, taking a step back to reflect and release helps to give your mind a place to sort out the stress of life. 

      Source: cottonbro | Pexels

      Meditation takes our focus off of the world around us—and onto ourselves  
      Black women are fighting many battles at once, and it doesn’t give us much room to pay attention to ourselves. With the current pandemic disproportionately affecting Black communities, as well as the continued racial tension caused by years of systemic racism that Black women have been on the frontlines for, combating and fighting for change, the world is heavy on Black women. 
      We don’t get a lot of time to strictly just focus on ourselves and how our bodies feel, constantly putting ourselves on the backburner in order to be of service and to take care of others first. When’s the last time you’ve truly been selfish? Taking the time out to find a few minutes to take a break and be present in the moment helps you take that focus off of the world around you and onto yourself. That’s the small role meditation can play: it gives you the space you need to re-center and refocus on what’s most important and should come first before anything: you. The world and all of its weight will still be there once you’re done. 

      Meditation helps us to fight another day 
      Meditation, in its own way, is a form of self-care: another way to take time out show yourself love, patience, and grace. Just like we carve out time to go to the nail salon or hairdresser, and exercise or spend time with friends when we can, meditation is another great form of taking care of yourself from the inside out. It also helps you increase your focus for more clarity in order to be able to tackle another day. What other time do you get to replenish yourself before or after the work emails, chasing the kids down, being a supportive partner, taking care of family and friends, all while trying to stay informed and active with what’s going around you? Being able to take a breath through meditation not only gives you time to mentally gear up for the day, but it also re-energizes you so that you can bring your full self to the world —a world that needs you for all that you are, Black woman. 
      As routine as brushing my teeth, meditation has become an essential part of my day, giving me the opportunity to replenish myself when I feel like the world has taken everything I can give. Some days, I meditate to relax, and other days, I meditate to release, but every time, once I hear the sound of the chime and the voice that instructs me to open my eyes when I’m ready, I come back to my surroundings more at ease with myself as a Black woman. 
       
      What does meditation mean to you, and how has it helped you navigate life as a woman of color?  More