By Holly Miller

​ 

            “Are you ready for the new school year?” is a question I hear every year earlier and earlier into my summer break. It always makes me squirm with anxiety in a regular year. This year, when the questions started coming in July, I answered with “I can’t even get my head around that yet!” I spent the good portion of August ignoring it. Even as I woke to attend my first in-service, I was still in denial that the new school year was starting. To say the start of this year has been challenging is an understatement. Teaching always presents new challenges from year-to-year, but with all of the Covid restrictions, seeing my classes for only 88 minutes once a week and coming up with digital lessons for the rest of the week for them, managing students in-person as well as live on Zoom, ensuring I am covering all of the high school math curriculum at the same pace in this platform, and trying my best to keep my students and myself safe with sanitizing, social distancing, and mask-wearing, I do not recognize what I am doing this year as teaching. And I have 100% NOT been ok mentally. I have sobbed every day after work for at least an hour when I got home up until last week. I wrote this social media post in the height of my anxiety:
 
I’ve had 5 panic attacks in the last 5 days. I am 100% convinced I cannot do my job. The only way I could convince myself to leave my house today was to mobile order a Pumpkin Cream Cold Brew from Starbucks. Something good waiting for me outside of my house. I picked my drink up and headed to work. Except I didn’t. I went the complete opposite way. Trying to get myself turned around and heading in the right direction, I drive by the place where we found Murdoch after 3 weeks of hopeless hell. I am taking this as a sign that there are things I was convinced were impossible but they came to be and it can happen again. I’m completely lost. But I’m going to do the next right thing.
 
"I've seen dark before, but not like this
This is cold, this is empty, this is numb
The life I knew is over, the lights are out
Hello, darkness, I'm ready to succumb
This grief has a gravity, it pulls me down
But a tiny voice whispers in my mind
 
You are lost, hope is gone
But you must go on
And do the next right thing
 
Can there be a day beyond this night?
I don't know any more what is true
I can't find my direction, I'm all alone.
How to rise from the floor?
But it's not you I'm rising for
Just do the next right thing
Take a step, step again
It is all that I can to do
The next right thing
I won't look too far ahead
It's too much for me to take
But break it down to this next breath, this next step
This next choice is one that I can make
 
So I'll walk through this night
Stumbling blindly toward the light
And do the next right thing
And, with it done, what comes then?
When it's clear that everything will never be the same again
Then I'll make the choice to hear that voice
And do the next right thing"
 
- The Next Right Thing, Frozen 2
 
            Murdoch in this story was our beloved dog my husband and I had before we were married. A friend was watching him in 2012 when we went to New York City for the day. He was a very anxious dog and when she went to let him out, he snapped his leash and ran off. Murdoch was lost for 3 entire weeks. 21 days. Over Christmas. We did absolutely everything we could to bring him home. We barely slept, barely ate, and were out in the cold and snow non-stop posting flyers, talking to people to ask if they saw him, checking out reported sightings, trekking through wooded areas, streams, and fields to find him. While we felt so hopeless, we never gave up. I never prayed for something harder in my life. 21 days later, down to the hour he escaped, we got a call that he was sighted near a housing development in a field. We were able to secure him. We got him back 6 miles from our house. It was an unbelievable miracle that came true. I always look to this as my personal miracle and proof that with God, all things are possible.
 
            I bring up this story because often when I read in the Bible of Jesus performing miracles and his disciples doubting him, I always get kind of frustrated with his disciples at first. “Um, He is JESUS! You’ve witnessed this man do miracle after miracle! How can you doubt him?!” And then I realize I do the same in my own life. When I got lost on my way to work (seriously, how do you get lost on your way to a place you have driven to over and over again for years) and drove by the spot where God granted me the biggest miracle of my life, I knew it was no mistake. I was being reminded of who is in control when I feel out of control. Despite how terrible I am feeling mentally, how difficult I am finding it to do my job and even just function as a human being, despite my fears, doubts, and worries, I know I have already won this mental battle.
 
“No, we are more than conquerors through Him who loves us. And I am convinced that nothing can ever separate us from God’s love. Neither death nor life, neither angels nor demons, neither our fears for today nor our worries about tomorrow—not even the powers of hell can separate us from God’s love.” – Romans 8:37-38
 
            I sometimes get so caught up in drowning that I forget to look up to see that I’ve been rescued all along. While starting the school year has been tough on all of us, teachers, students, and parents, I am trying my best to remember that this battle I am trying so hard to fight has already been fought and won. Not only will we get through this rough patch, we will more than conquer it. 

While Holly Miller has eclectic passions, interests, and hobbies, she is easily summed up as a high school mathematics teacher who found a way to thrive despite her anxiety and depression. Her goal is to spread awareness about mental health, inspire those who struggle to see that they are not alone and show them that they can find light in even the darkest of places. She enjoys spending time with her husband Luke, their two dogs, two cats, and Russian tortoise. While she may not have many impressive credentials, Holly believes there is magic in the ordinary every day and that a simple life is a good life. ​Holly can be reached hollymiller1886@gmail.com

2020 has been a challenging year, to say the least. I have seen memes about canceling this year because it has been “so bad”. Well, this year has been nothing like any of expected. We have been dealing with a global pandemic for over about half of this year and the racial injustice current is taking its toll. All of this generates emotions in us that we often refer to as negative (I like the term uncomfortable emotions better). We can feel powerless in the midst of all the emotions generated by these events. But, if we learn to bounce back, we become stronger in the long run.

You are probably saying, “bounce back from a pandemic, from racism? These big things are out of my control!” And in some ways you are right but there is so much we can do to take care of ourselves emotionally so that we can build resilience. While you are in the grasp of uncomfortable emotions, it may seem difficult to build any resilience to life’s less pleasurable experiences. It is possible, and I encourage you to keep that in mind. You can build resilience even during the toughest times!

How come some people give up and cry into a bottle, while others just pick themselves up, dust themselves off and carry on as if nothing happened? They’re called coping skills, and anyone can develop them.

Flexibility and adaptation are undoubtedly two outlooks that help people recover from bad situations. Whereas someone who may feel entrenched in their uncomfortable feelings finds it harder to remove themselves from those feelings and change direction, those who are willing to understand how to let go and change direction quickly, come out on top.

In a way, emotions are like quicksand. By seeing negative events in your life as flexible, short term situations, you can more easily move on. Let’s imagine someone who sees these negative events as a fixed point in space and time. To them, that disappointment they felt with themselves or that failure they felt, is a fixed point in their life. It’s always there. Nothing they can do will change the fact that there are failure and disappointment in their lives. Those who view situations as being temporary will be more likely to see the same situation as a speed bump in life’s rearview mirror.

So what can you do to help you adopt this outlook?

Ever poured paint or bleach into a bucket of water? The same thing happens to people who see their situations as a fixed point in life. If you only focus on what is going wrong, it starts to spread and color everything else. Try seeing new challenges as crayons that can be laid side-by-side with each other. One crayon might be missing the wrapper, the other might have been used so much that you can barely grasp it between your fingers. Some colors are more enjoyable and pleasant, compared to others. But all these crayons are useful.

To build emotional resilience, change the way you see things. But also change the way you see yourself during the crisis. If you think that you won’t make it or this is the end of you, then you will feel doomed. Your perspective is important. And then when you feel that your emotions are being highjacked, do some emotional self-care. Be kind to yourself. Nurture yourself. You can read more about emotional self-care in this article.

How would you handle these challenging events and any other hardship differently if you remembered that nothing lasts forever?

How would you feel emotionally if you focused on what you are learning through these times?

What would you conquer if examined the usefulness of every hurdle in your life?

If you want to build more resilience so you can bounce from hardships faster and always on the winning side, check out this worksheet on Resilience Traits.

By Chou Hallegra

No matter how much we deny this – we all have a desire to be loved. Often, it's a romantic love that we crave. We are caught up in our loneliness and it's normal to have a want for companionship. Although romance isn't everyone's struggle or desire – it may be a familial want, as is platonic friendships. And maybe you want and/or need both, and there’s nothing wrong with that.
 
For most of us, rejection and hurt leave us feeling unfulfilled and disillusioned with how we expect relationships to play out. When they don't go as we want them to, we often blame ourselves and wonder where we went wrong... that's not what it's about.
 
This is where learning to love yourself comes in. As much as it is nice to be loved by others, unless you learn to love who you are, you will continue to chase after the wrong thing or people. When you learn to love yourself, then you feel whole no matter who is in your life - and that comes with some incredible benefits, here are six.
 
1. You'll Be In Charge
Instead of making bad choices because you're being led by shame, guilt or fear – you will be empowered to make choices that truly make sense for who you are – meaning you will be living your authentic life. You will no longer be caught up with people pleasing, instead you will live a life that brings you satisfaction. Self-love means trying to honor yourself because you know your needs are just as important as others.
 
2. You Set Boundaries & Stick To Them
Once you get the hang of honoring your needs, you start to feel more confident; which helps you become more assertive as well. Of course, this results in a more purposeful attitude, especially when it comes to dating. You start to see who is wasting your time and you're strong enough to move forward without them. More importantly, you are strong enough to set clear boundaries with people and stick to them.
 
3. The Approval Seeking Will Stop
When you truly love yourself, you stop worrying about what everyone else thinks about you – which means you're a less defensive person and more confident about living a life that is authentic for you. Why would you need acceptance from everyone else when you truly accept yourself? For those of who are Christians, we find our true value from our identity in Christ. We love ourselves because we are already loved by God and what people think of us does not change how we see ourselves.
 
4. You Will Be A Conscious Decision Maker
Loving yourself gives you the courage to cut things from your life that don't truly bring you joy or provide you with ample space to grow. It's easy to make courageous decisions when you value yourself and actively make choices that are intended to honor you, rather than risk harming you.
 
5. You Will Enjoy Alone Time
A lot of people get caught up in keeping busy schedules simply because they're terrified of feeling or being alone. You surround yourself with people, throw yourself into work, and make decisions that help you avoid that loneliness. Why would you do all of the things that you don't love? You could be filling that time with things that you actually enjoy doing – whether it’s meditation, swimming, writing or watching a movie. It doesn't need to feel scary to spend time alone, you should enjoy time with yourself. Self-love brings more comfort when you're spending time in your own company.
 
6. Happiness
You don't need to find happiness in relationships, whether they're romantic or not. When you start taking responsibility for it and stop giving your power away to everyone else, you will naturally feel happier. If you're not in a romantic relationship you will find that you aren't as desperate to be in one as you once were. When the right person shows up, you will be ready for that love.
 
 Now that you know loving yourself will benefit you, check out my course that will get you started on that:
 
 

I have always considered myself a strong woman.  After all, I’ve survived three abusive relationships involving intimate partners, am a melanoma cancer survivor, and clawed myself out of the trenches of depression and anxiety that left me with dirty fingernails.

Do I feel sorry for myself?  NO! 

Why don’t I?  Because I have a strong woman in my life who has shown me what it takes to be a survivor, I call her mom.
 
Looking back on my childhood, I realize that my strength came from watching her persevere.

• At 19, she lost both of her parents, who died within six months of each other, leaving her an orphan.
• Battling depression and anxiety herself, she did her absolute best to juggle being a wife and mother, all while hiding that from us so our family wouldn’t worry.   
• My parents filed for bankruptcy, and we moved from our beautiful home that my dad had designed and into a rental property. 
• Up until that point, she was a stay-at-home-mom and took pride in taking care of her family.  She had to find a full-time job to help with the bills and began working for her uncle.

 
As a teenager, it was a tough transition.  I left my friends and moved to a neighborhood full of strangers. 
 
My brother and I made the best of it even though we found trouble or trouble found us (shh…that’s a secret).   
 
There is a saying that my parents often repeated, "If things aren't going your way, punt.  It's not the end of the world."  That has stuck with me my entire life because life isn’t always easy – there are lots of lessons to be learned along the way.
 
Thanks to her, I’ve grown into a strong and confident woman.  But what happens when that woman breaks? 

Recently, we said goodbye to our precious dog, Sadie.  It was unexpected, and she has left an enormous hole in our hearts.
 
When I found her, she was standing on the side of the road, eating pebbles.  I wasn't supposed to be on that road that day.  The path that I usually take was under construction, and there was a large orange detour sign.  I was annoyed knowing I was already late, but then I saw her - this beautiful creature with black fur, cream paws, and tan markings above her eyes.
 
I stopped and opened the van door.  She immediately hopped inside, walked to the front, and plopped herself on the passenger seat, looking at me as if to say, "Hey, let's go!  Floor it, lady."
 
We did everything we could to find her owner, but after a month of no luck, we made her part of our family. 
 
She instantly became my shadow and was by my side during my cancer diagnosis and recovery, depression, and anxiety bouts.  Most importantly, she was there day in and day out for the last nine years to provide constant companionship.  She was the best dog ever, and I miss her every day.
 
The day after we said goodbye, I sat on the sofa, bawling my eyes out while my body shook.  I was inconsolable, and even my husband couldn’t help.  I’m sure he felt extremely helpless, watching me fall apart.
 
I distinctly remember saying, "I'm breaking." 

She was going to be my riding partner once I bought that Jeep that I’ve had my eyes on for the past year. 
 
She was going to fill that void when our son moves into his place this fall. 
 
I had so many plans for the two of us.  Life isn't fair, and I wanted more time with her. 
 
I’m a fighter.
 
I'm a survivor.
 
I'm a tough cookie.
 
But even strong women break.
 


I have a passion for supporting women and created a Facebook Group called Sisterhood of Fabulous and Fearless Women.  Would love for you to join.

By Chou Hallegra

BY Holly Miller

I have prayed for things that have miraculously, against all odds, have come to be. The moment of answered prayer is truly extraordinary. I have experienced overwhelming joy as an impossible prayer has been answered. It affirms your faith and gives you confidence that there is good in this dark world. But has God ever answered a constant prayer with a gentle but firm “no”?  What then? I have prayed for many things that God has tenderly turned down. Miracle denied. These moments can rattle your faith to your core. Mourning with loved ones over a miscarriage, watching a dear family member deteriorate and die from a terrible illness, finding out a student lost his battle with depression and having to attend his funeral, saying goodbye to someone who left us far too young. These moments shatter hearts and turn even the most faithful to doubt. How can a supposed ‘loving God’ allow so much suffering, sadness, and, and pain?
 
One thing I have prayed for most of my life is for God to lift my anxiety and depression. Just completely wipe it from my life. Some days it is such a heavy burden and I would love to set it down for good and never have these disorders show their ugly faces in my life ever again. I have prayed numerous times for this cup to pass from me. And I have been met with an answer to that prayer. It is a definite and heart-breaking “no”. It has been made abundantly clear to me that God intends me to carry my anxiety and depression all of the days of my life. And at one point (and I am sure there will be many similar times to come) I was so sad and angry about it. I even walked completely away from my faith for a few years because I couldn’t understand why I wasn’t granted relief from my torturous brain.
 
            When I was younger, under my anxiety ran a river of rage. It was silent, pushed deep down inside my heart. Many people would probably be surprised to know how angry I sometimes got; that I felt the way I did. Even now, my anxiety and depression is sometimes too much to bear. There are days when all I can do is cry and yell “why have you made me this way?!” over and over to God. Sometimes I am too numb and calloused to even argue with Him. I just sit in stunned silence while my brain attacks me. But as I started feeling a gentle nudge to tell my story, my struggles, my triumphs, and my gritty life of living with General Anxiety Disorder, Panic Disorder, and Major Depressive Disorder, I have found encouragement as well. When someone pulls me aside to talk about mental health or sends me a message saying “me too”, the solidarity and love I feel for that person outweighs all of the pain. People who have thanked me for being so open and sharing my story have touched my life more than they know. Many who share their lives with me have given me the strength to carry on; to keep writing my story no matter how ugly or painful it can sometimes be. In sharing my struggle, I have found that I am spreading awareness and saving lives. That alone makes the battle worth it (most days). Being able to reach out and show others that they are not alone in the sometimes-scary thoughts that reside in our heads helps me carry on and fight my fight. 

            I have always loved the Lord of the Rings series with its themes of bearing burdens. If you are not familiar with the series, a young hobbit named Frodo is tasked with the burden of carrying an evil ring on a long journey to its destruction. The effect the ring has on Frodo often makes it too difficult for him to move forward. He finds encouragement from his friends along the way, one being a wise wizard named Gandalf.

Frodo: 'I wish the Ring had never come to me. I wish none of this had happened.'
Gandalf: 'So do all who live to see such times, but that is not for them to decide. All we have to decide is what to do with the time that is given to us. There are other forces at work in this world, Frodo, besides that of evil. Bilbo was meant to find the Ring, in which case you were also meant to have it. And that is an encouraging thought.”

            I always loved this conversation and it has helped me to carry on as well. While I would never ask for anxiety and depression disorders that often debilitate me, it is encouraging (as strange as that sounds) that I was chosen to bear this load. I was granted this journey, whether I want to take it or not, to show the world that one CAN stand up under these diagnoses. I don’t claim to know the inner-workings of God or understand why the world is sometimes in the sorry state it is. I don’t know your struggle, your pain, your life. I can’t explain away every instance of “why would You let this happen God?” But I do know for me, He will not let this cup pass from me no matter how earnestly and endlessly I ask him to take my mental health struggles away. And I truly believe that is because I am meant to bear this burden, to show others it can be done, and help light the way for those who struggle like I do.
 
In Matthew 11:28-30, it says “Come to Me, all you who labor and are heavy laden, and I will give you rest. Take My yoke upon you and learn from Me, for I am gentle and lowly in heart, and you will find rest for your souls. For My yoke is easy and My burden is light.” We are not promised a burden-free life. In this scripture, we are granted rest in the Lord, but if you read it carefully, there is still a burden to bear. “My burden is light”, yes, but it is still a burden. Even light loads can get heavy when you don’t take time to put them down and rest. We all have burdens we carry. Mine is my anxiety and depression. Although I asked God to take them away, He said “no”. And sometimes a “no” to our prayers isn’t a slammed door or an abrupt end to hope. It is a re-direction into a new, albeit still challenging journey.

If we don’t have darkness, we can’t see the light. I was meant to carry this darkness inside of me so I can show my light to the world. And as Gandalf says to Frodo, “that is an encouraging thought.”

By Karima Leslie

Image by Ryan McGuire from Pixabay

The Problem: Science Says We’re Kind of Suckers for Pain

Our brains are wired to seek out- and pay more attention to- unpleasant news. Termed “Negativity Bias” in Psychology, this pursuit of knowledge of negative things has helped us survive life threatening situations for generations. 
But as our society evolves and the accessibility of information grows, we become bombarded by everything that’s going wrong in the world which can leave us thinking that the world is an awful place.

But I Have Good News: 
In reality, the world is filled with just as much beauty & compassion as it is with ugliness & hate. It’s all a matter of what we pay attention to and what we’re fed. Reporting on positive news is rare in occurrence because bad news sells, not because there’s less of it. The world is still a wonderful place, the end is not nigh, and our planet is not past the point of saving. 

Step 1: Be Realistic
If we want to be informed, then we have to open ourselves up to the good as much as we do the bad.
Having a “realistic” view of the world does not equal cynicism or skepticism but a balanced understanding that both good and bad events occur all the time. Be mindful of your thoughts this week and be honest about acknowledging if you’re biased towards negativity. 

Try This Exercise to Find Out If You Have A Bias
Read the following scenarios and close your eyes as you think about your reaction. Really envision each scenario and go through possible thoughts & emotions that you would have:

• This week your boss told you you’re doing great and to keep up the good work, your partner left you a love note, your neighbor yelled at you for not cutting the grass often enough and for coming and going at weird hours, and your coming down with the flu
• In this month’s news a young entrepreneur designed a machine that can extract trash & debris to safely clean up the ocean, measles are a thing again, riots in India escalate amidst police brutality scandals, and a non-profit has found a way to turn saltwater intro drinkable water 

How did the above scenarios make you feel? Were your thoughts & emotions mostly negative, positive, or neutral?

The happiness, love, & beauty in the world can be overshadowed by the anger, darkness, & sadness which has a bigger platform. Because of this we must be diligent in seeking out joy. Below are some great resources to get you started and remember that for every bad news, there is good. Check in again next month for the next step you can take to make 2020 your best year yet!

• Positive.News https://www.positive.news/
• The Good News Network: https://www.goodnewsnetwork.org/
• The Happy Newspaper https://thehappynewspaper.com/shop/

            As someone who lives with General Anxiety Disorder (GAD), there are some days I have to convince myself that I do indeed know how to be a person. If you don’t suffer from an anxiety disorder, I acknowledge how strange that sounds. When I open my eyes, many days I have to convince myself that I am physically able to get out of bed, brush my teeth, shower, make a breakfast (that I usually feel too sick to eat), drive to work, and function at my job. I force myself to stand in front of large groups of teenagers and teach math. I grit my teeth and lesson plan, grade papers, and drive home. And the whole time, there is a voice that whispers or sometimes screams “you can’t do this.”

GAD is something that I have learned how to live with. I have learned techniques to quiet this nay-saying voice and strong-arm that voice into submission. But some days, I’m just too tired to fight it. Sometimes these wrestling matches only last a few hours but they can go on for days or even weeks. And unfortunately, the only way out of these anxious spells is to push through them. I just have to “keep on keeping on”, armed with the knowledge that I won’t feel this way forever. It will eventually pass.

In the meantime, I just have to fake it until I make it. Navigating the terrifying voids of anxiety and grappling with your own mind can be so isolating. You are convinced you will never feel normal again. The ordinary is confusing and the normal-every day functions that others seem to be able to perform are somehow impossible for you to carry out.

I, however, am very lucky because I have an amazing husband who helps me through every terrifying episode as well as family and friends who strengthen my will and help me push through. This month’s blog is dedicated to all who support me when my world doesn’t make sense, when I must wrestle myself. These are tips that you can use when someone you love is struggling through a rough anxiety-induced patch.

1. Reassurance
Most people tend to do this naturally with those they love. When I feel anxious, it helps SO MUCH to hear someone else tell me “everything is going to be ok.” My husband is really good at recognizing my anxiety patterns. When my grades come due four times a year, he will remind me that “You feel this way at the end of EVERY marking period. It’s normal for you to feel anxious around this time of year”, and knowing that my anxiety has a pattern is somehow comforting to me. It helps me understand my anxious feelings that don’t make logical sense to me. I KNOW everything is going to be ok, but when my brain is waging war against me, it helps to have someone else on my side reassuring me of this.

2. Listen/don’t be dismissive
I am the FIRST to admit that when I get anxious, it doesn’t make logical sense. And that is what is so maddening about it all! But my friends listen to me when I am having a hard day. They don’t make me feel invalid for having illogical feelings. They do all they can to make me feel accepted and listen to me when I want to talk about my anxiety. My husband has the patience of a saint.  He will solve my illogical problems with no judgement and a sense of ease. Here is an example of a recent conversation - Me: “I know we don’t have food in the house right now, but I feel like I will actually die if I go grocery shopping.” Him: “How about I pick up stuff to make dinner tonight?”  He doesn’t tell me that I sound crazy. He will just solve the problem. My husband makes me feel like a valid part of our team. There are days when I just can’t seem to function. He understands that and the leadership shifts to him that day on decisions. We share all errands, chores, and housework and he helps out even more when my brain convinced me that I can’t do something simple, like cook dinner or wash the dishes that day. 

3. Help set and keep boundaries
I tend to give too much of myself to others in my life. Before I learned how to set and keep boundaries, I would go into work at 6 AM and stay until 9 PM. Friends who needed me for one thing or another would call at all hours of the night and I was always available to talk. I would say yes to every social obligation, not wanting to let others down. Most of my family lives over 2 hours away from me, so I would drive every single weekend to ensure I didn’t miss time with them. And then I started getting really sick. After many tests and doctor visits, I found I was having panic attacks. I was giving too much of myself and I was getting physically and mentally ill from it. After years of experience, I have learned to set boundaries to keep my mental health in check. I’ve made these boundaries much clearer to others over the years, and my loved ones know and respect these boundaries. Learning to say “No” to loved ones was so hard for me. But when they let me know they understand and respect my boundaries, it is much easier to keep myself healthy.

4. Let them feel what they feel and don’t try to fix it
When I am having a hard time with my anxiety, well-meaning people who don’t know me well often try to solve my problems for me. “Aw, cheer up. It could be worse.” “Go for a run, you’ll feel better.” “Make a to-do list and accomplish it! It helps ease your mind.” While these are all great suggestions, I know my anxiety best and I know what I need to do to feel better. Those who offer to just listen or ask me what I need to do to feel better and offer to keep me company until I feel more myself are the ones who help me the most with my anxiety.
 
Every time I make it through a rough patch, I cling to the gratefulness I feel for my support system; people who love me despite my GAD. I am so thankful for my husband, family, and friends who love me unconditionally. There were points in my life where my anxiety felt too unbearable to live. But my loved ones helped shoulder my burden and got me the help I needed. I know there will be rough times in my future, but knowing I have people in my life who ‘get it’ helps me carry on.

If you are reading this blog right now, know you have the ability to help those you love who may suffer from any kind of anxiety condition. Just educating yourself about mental wellness is the first step. There is a wealth of information out there. Although anxiety disorders are the most common of mental health conditions in the United States, many people are unwilling to talk about it. I am hoping that people who are telling their stories just like me are helping break that silence. We need to normalize anxiety conditions because each year, we lose too many people who are too exhausted to keep wrestling themselves. Being there for someone who is wrestling with themselves is a priceless, life-saving act. 

We’ve talked about the process of writing in a gratitude journal and the kinds of benefits that activity can offer. Writing is a powerful process. Sharing your written words of appreciation with others can have an even bigger impact than journaling privately. Personal notes can really brighten a person’s day, and make many positive impacts in the lives of those receiving them and those giving them.

Writing Has Power
In a busy world, we can get caught up in ourselves and the things we absolutely must accomplish each day. It’s easy to forget to acknowledge the important people in our lives. It’s for precisely this reason that receiving a note of thanks or appreciation is so very meaningful. People simply don’t receive these spontaneous offerings on a regular basis. That’s why setting aside the time and taking the effort to write such a message is so powerful, for both you and the receiver.

Sharing Gratitude Strengthens Bonds
A personal note or message goes far to show you care. Words have meaning, but it’s often said that actions speak louder. The recipient of your note will be surprised to receive it. A positive surprise almost always improves someone’s day and mood. This can be especially impactful if you intentionally send your message to someone you know is going through a rough patch. Regardless, this small gesture will go far to strengthen existing bonds because it’s such a customized act. When people feel a personal attachment, they tend to experience feelings of closeness and meaning. Your written acknowledgement of their importance in your life will surely affect your relationship in a positive way.

Ideas to Get You Started
Your words of gratitude don’t have to be in hand-written form, though it truly is a nice touch that’s a rarity these days. You can send electronic correspondence, if you prefer. Your message doesn’t have to be long, either. Any written words of appreciation will be a start and can be quite meaningful.

Here are some examples:

• Drop a post-it note of love in your child’s lunchbox
• Slip a little love letter into your significant other’s coat pocket
• Send your colleague an email thanking them for their assistance
• Mail your best friend a funny card with a personal note of appreciation just because
• Text a buddy a note of support on a difficult day
• Give your doctor or other professional a written message of thanks for their service
• Write a letter to a loved one expressing your indebtedness

This is just a short list to spark your own creativity. People from your past, older relatives, neighbors, kids’ teachers and other meaningful people in your life should be considered as recipients for your words of gratitude. If possible, try to take on this practice daily, at least for a while. You’ll see the momentum can lead to some pretty amazing results.

***Grab my new gratitude journal and start cultivating an attitude of gratitude.

If you’re still on the fence about starting a practice of gratitude for yourself, I’d like to issue you a simple challenge. Just for today, find just one random thing in your environment to be grateful for. This is a low-stakes activity that can be a great way to jumpstart your pursuit of gratitude

What to Look For
It’s easy, really. There are things to be grateful for, even on the difficult days. In fact, it’s even more impactful when you discover little rays of light in the darkest times. You can look for anything within your daily routine that inspires you. If you don’t leave your home that day due to sadness or inability, perhaps the very roof over your head could be your source of gratitude. Even a beautiful flower out your window might be enough to influence your mood for the better. Find just one thing and focus on that.

What You Can Expect
Let’s be realistic. Taking a minute to notice one thing you’re grateful for in your day probably isn’t going to completely change your life. However, it could be a significant jumpstart toward moving you in the right direction. This is especially true when you’re going through a difficult period. Turning a long-standing low mood around even slightly by acknowledging one small good thing can be quite meaningful. Remember, our thoughts influence our feelings and behaviors.

Future Payoffs
Sometimes all it takes is one small catalyst to spark major change. Some consider this the “baby steps” philosophy. Every habit or practice begins with one small step. Taking a moment to be grateful for just one thing in your environment today can improve your mood, even just a little bit. You may notice a weight is lifted from your chest or that some of your anxiety has eased. Hold onto that feeling. Notice whether your perspective improves after reflecting on gratitude just once today. This lift in your mood and brightened outlook can lead you to feeling better, which then influences your actions in a positive manner. You might just notice it’s a bit easier to find that one thing to be grateful for tomorrow.

Give it a try. Find one tiny spark to light the flame of gratitude today. Be intentional in noticing the effect it has on you. You may find it’s simpler and more rewarding than you realized to begin your gratitude practice. 

*** Are you keeping track of what you are grateful for? Here is a journal to help you do that!

 ​We need to create a safe place for men to share their feelings and seek help for mental health when needed. Our physical health affects our mental health. We need to seek help for all of us, not just part of us. We need to do a better job at supporting caregivers. If you are a caregiver, we are here for you. Reach out to us today!

Here are the websites I mentioned:
graceandhopeconsulting.com/support-for-caregivers 
 TheDepressionFiles.com 
 aballsysenseoftumor.com
 Caregiveraction.org

​Stop living in your past. 
Yesterday is gone
. 
Take control of your present and live on! #RiseAboveYourCircumstances

Want to find out how? Contact me at chou@graceandhopeconsulting.com 

Like most things, building your self-worth is best done in small, incremental steps. If you have low self-esteem, trying to feel better about yourself might seem impossible. Trying to do everything at once will be exhausting, will scatter your energy, and will most likely lead to less progress than you’d like. You risk feeling worse than when you started.

Sometimes even the thought of building your self-worth can feel like an insuperable task. Where should you start? It can help if you approach it like a project and break it down into small achievable steps. Take it one step at a time, and before you know it, you’ll be feeling better about yourself.

Make the positive decision not to try to change everything at once. Trying to change everything at once will only set you up for failure, and that’s not what we want. But by making this a conscious decision, you’re setting out on a positive path of doing things calmly and building yourself a sure foundation, foundation built on self-care and kindness.

And you’re off to a great start already! The fact that you’re reading this means you’re self-aware and want to do the best version of yourself.

Positive self-worth builds on self-care and kindness. Here are five small, but significant things you can do to be kind to yourself, today and throughout the coming weeks.

1. Build in little regular treats to make yourself feel good.  A bubble bath, a monthly massage or manicure perhaps, or a walk in the park a few times a week.
 2. Acknowledge your weaknesses and think of a positive action you can take to help yourself. Apps for time or money management perhaps, a personal coach, or taking a class. Remember to tackle one at a time.
 3. Journaling can be helpful in identifying, challenging and turning around negative self-perceptions. Try writing down every positive thing you can think of about yourself. Think of things that are just about you, not things where you compare yourself to someone else. Are you a good writer? Are you kind? Do you have a good sense of humor? Do people love your pancakes? I have a free resource that can help you Journal Your Way To self-Worth.
 4. Start a daily gratitude journal where you list all the things for which you’re grateful. You might be grateful for clean air, water, enough food to eat and a house to live in for starters. Living in a place of gratitude keeps your brain looking for things to be grateful for, so you’ll begin seeing things all around you. I personally use the 365 Gratitude: Daily Prompts, Grateful Journal by UofHappy, LLC
 5. End each day by thinking of at least one good thing that happened that day, and on waking think of a positive affirmation to take you through the day. Making this a daily habit can boost your self-worth, emotional wellness, and mental health. 

If you need more support in boosting your self-worth, my self-study course Starting Loving Yourself From The Inside Out can help you get there.

Until next time, 

I had to do just that last week ...

When medical challenges overwhelmed me, my body couldn't do all the things I had set to do, I felt bummed out. 

I felt bad about having to cancel prior commitments and I was tired of being stuck in bed when I would rather be playing with my kids. I was frustrated by the lack of answers from the medical staff and the uncertainty it brought...
​
It wasn't long until I felt miserable, not just physically but emotionally. And I had to remind myself that even when I can't control my circumstances, I can still control my emotions and controlling my emotions starts with controlling my thoughts.
I had to change the tape and I'm glad I did...


If you find yourself on the negative thoughts wagon and captivated by your inner critic, you might want to try the following strategies, they work...


Stop for a moment and listen to the soundtrack inside your head.
 
What messages are coming up?
Whose voice do you hear?
 
Notice your self-talk and the feelings that come up when you hear those old messages, buried deep in your subconscious so long ago. Those messages, those beliefs are way past their sell-by date and are no longer serving you.
 
Challenge them, rewrite the self-talk script and turn your Inner Critic into your friend. Once you begin to notice these limiting beliefs you can start to revise them.
 
Some ways to rewrite your self-talk include journaling about the limiting beliefs…

• where they came from
• what they say
• what triggers that voice in your head

 
Then, write out a new script which you can use whenever that voice starts talking. You can try affirmations and visualizations as well at this point.

Take your loudest or most powerful negative self-talk first and work to change it. After that, you can challenge each of them in turn.


If you want to journal your way to self-worth, check out my free mini ebook on that subject and share it with others (suitable for  teens as well). Grab it HERE.

Remember, you are worth more than rubies!