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Mental Health Awareness is an Everyday Thing: 14 Tips to Boost Your Mental Health

Mental health awareness should be an  everyday subject  because it is  important as much as our physical health. It really takes courage for someone to say that “I am not Ok”; and I want to tell you that it is Ok not to be Ok.  For Mental Health Awareness Month, I have put together 14 tips to help you boost your mental health this month.

1. Focus on relaxing today. It’s okay not to be Ok.

2. Work your strengths to build self-confidence.

3. Create a sacred space for yourself.

4. Practice mindfulness today. Be present at the moment, feel the air that you are breathing, the water falling down your body in the shower, forget about the past or future. You are breathing, you are doing the best you can

5. Practice gratitude with a journal. What are the things you are grateful for? Even on a bad day, there is always something to be grateful for. Write it down each day.

7. Read something that will help your mental health or watch a movie that will make you smile. A favorite book, an informative blog post, or a live comedy show

8. Choose a daily affirmation and repeat it to yourself throughout the day. Practice positive self-talk. This is by far my best one and it works wonder for me

9. Check out some apps that might help you focus more, calm you down and focus on your mental wellbeing. (Pacifica, calm, The Safe Place)

10. What are your top three intentions for each day and how can you meet them?

11. Set up a getaway/date night for yourself or with your closed friends. It could be camping, hang out on the couch with a movie or sleep under the stars. The act of planning a getaway can boost your overall mood. (You can do it alone since we are in quarantine)

12. Are you too hard on yourself? I know you may have a lot on your plate but go to bed early and disconnect your self. Get that extra hour of sleep or two.

13. Work on coping skills you’ve neglected. You know all the things that will help you. So, soak up in one of them. (guided meditation, breathing exercises, therapy) Focus on the positive side as much as you can.

14. Take a warm bath every time you canEpsom salts are good to soothe aches and pains and help boost magnesium levels.

 

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Five Realistic Self-Care Tips For Mind, Body And Soul

Five Realistic Self-Care Tips For Mind, Body And Soul

How many time you confuse self-care as laziness? I bet you’d be feeling guilty each time you have to put aside some things just to take care of YOU!
But every time you go through the week or month without reserving your self care break, you’ll feel overwhelmed.
Self care is no magic! You become more connected to yourself once you start giving it a little bit of attention. Self-care is extremely important to a healthy lifestyle and does not hurt. 

 Pamper Yourself

 “Just get in the shower and get dressed”, we do that everyday and sometimes in a rush. Yet, finding time to pamper yourself doesn’t have to be during your vacation. Turn off your alarm, take a long shower or bubble bath, go experience a massage or create a spa day right at home with music, wine or whatever makes you feel confortable. Also, schedule your bed time early that day in order to get enough sleep.

Leave The Comfort of Your Home

If you read my previous posts, you’d notice how  I am a big fan of spending time outside. Being outside will decrease tension and make you feel less depressed. Therefore, go and enjoy mother nature; at a park, a lake or anything that involves a fun outdoor activity.

Laugh out loud

We live in a world where so much is happening and this is why laughter should be your best medicine. Laughter also improves your mood and connect you with your loved ones. During your self-care moment watch a funny movie  and If you enjoy music; turn up the tunes, have a silly break dance, shake your booty and dance around. I can assure you, this will put a smile on your face. You are not alone… If you haven’t danced to a song until you tired; you are missing out in life honey!!!

Treat Yourself  With A Good Meal

With a busy schedule, eating  healthy can be very demanding . You grab anything and have no interest in  knowing what’s in it because it is simply readily available. So, on your day off, a nice home cooked meal is a great way to balance your diet and if you don’t cook it’s OK to book yourself a table at descent restaurant for a healthy meal.

Gratitude

Gratitude is defined as readiness to show appreciation for and to return kindness.  It’s a blessing to wake up everyday, mind your business, go to work, eat or do whatever you are supposed to do. Sometimes, you can become ungrateful when you have not reached your goals in life; nevertheless, you are not in the same place from three, five years ago. Trust me, many people would love to be in your position and don’t have the opportunity because life can be a THING!!! Therefore, If you are grateful enough for what you have, take it in consideration and pay it forward. Now don’t get me wrong; I am not asking you to spend money you don’t have. But, landing a hand by voluntering, mentoring and giving is all part of “paying it forward”.

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Health

Growing through Depression: How My Darkest Moment Saved My Life By: Nafeesah R. Leverett

Growing through Depression: How My Darkest Moment Saved My Life By: Nafeesah R. Leverett

When I first started blogging back in 2017, I was completely unaware of the impact that writing my thoughts would bring to me. Writing blogs has allowed me to let go of situations that I’ve held on to. Some of these situations, I’ve believed to be buried and handled, but after sitting in the therapist chair for the first time, I knew that I was wrong.
See, after years of dealing with depression in silence that night, I decided that enough was enough. I was sick of being angry, hurt, mistreated, and abused. I was going to go home and commit suicide. No more hurting and no more suffering, but God had another plan for me that night.
My best friend called me that night, which was odd, because around this time she usually is doing homework with her son. But on this particular night, she decides she wants to come to see me, and she picked me up from the bus station. I had already texted my mom and told her that this will be the last time she speaks to me, but my best friend had no idea what was going through my head.
On the ride home, we just sat in silence. We didn’t utter a word to one another. And before you know it, I just started crying and screaming. I was releasing all of the things that were once holding on to me.
Before getting to the release in the car, let me give you a brief breakdown of what led to my breaking point.. I just left a physically and mentally abusive relationship.

. The abusive relationship I left, left me with absolutely nothing, to the point where my friends were giving me a hand to hold me down.
. My bank accounts were overdrawn because I was trying to make up for what I’ve lost in the relationship, which led to bills being backed up.
. I let an “ex” friend borrow my car only for them to total it. Now I’m catching public transportation to work and class, putting in even a more significant financial mess.
And I’ve completely lost faith in God even though I was still praying and going to church every Sunday.

I’ve become so immune to the madness around me, that I didn’t even have the strength to ask God for Help anymore.
2 Corinthians 12:9 New International Version (NIV) But he said to me, “My grace is sufficient for you, for my power is made perfect in weakness.”
Therefore I will boast all the more gladly about my weaknesses, so that Christ’s power may rest on me. And God knew this. That night he was answering my prayers, even though I thought he wasn’t listening.

2 Kings 20:5 New International Version (NIV)
5 I have heard your prayer and seen your tears; I will heal you.
But see, God was with me the whole time. Even in my depression, but in my darkest moment, he still needed me to learn some lessons.
Now, remember, I’ve told you that I have become immune to all of the chaos that was around me because I didn’t believe I deserved better. Often times we pray and ask God for Help, and when he sends, we completely ignore it. In all of those situations I named previously, God sent me a red flag in every case, but I ignored it because I wanted to do things my way.
So for God to get my attention, he stripped everything away from me. He was still with me in the depression but had first to pluck those weeds that were suffocating my growth. The toxic relationship had to go. The overextending myself for others had to go. Trying to make myself feel complete with material things had to go. Shutting out the world and not asking for help had to go.
It was time for Nafeesah to grow through the depression. See, I believe suicide was the answer to all of my problems because running away from the pain felt easier. It was now time for me to do something that I’ve never done before.
Heal and Grow.
God needed me to grow through this, so I can show someone else that it can be done. See, for many years, I’ve thought less of myself. I will always encourage those around, but I couldn’t put that same energy into myself. It was so much easier to help others instead of dealing with your own issues. However, it was time for me to Grow. God gave me the vision to help other women, but first, I had to help Nafeesah. Depression is common, and many women deal with it.

Here are some tips that helped me grow through my depression, and I pray that something I say can give you the strength to grow no matter where you are in life.
1. To the girl I was then, I forgive you.

Forgiveness is essential in your self-development. Being able to forgive yourself requires compassion, kindness, and understanding. Making peace and moving forward is easier said than done, but you must forgive yourself for things that you didn’t know. One thing is for sure is that you will make mistakes in life. We are all on a life’s journey, and there will be good days and some difficult ones, but you must take each day as a learning experience.
2. Share your Story, and It’s Okay to ask for help.

I know opening up can be a challenge, but by sharing your Story, you will begin the healing process. Sharing your account will be difficult at first, but it will give you the inspiration you need to keep moving forward. Hearing yourself talk about your problems out loud brings life to the situation. Now you know what exactly you need to do to heal.
Going to therapy was one of the hardest things I have ever done. Not only was expressing myself so tricky because I spent years bottling it up, I now had to talk to a complete stranger. However, it was worth it. I was able to express myself openly and freely. My therapist even helped me to identify some triggers and gave me tools to assist through the process. God gives us a testimony so we can show others his faithfulness.
3. Accept who you are.

Remember that you were Formed by God’s Hands, dreamed up in His Heart, and placed in this world for a purpose. While growing through my depression, I prayed to God to take away my big heart. I saw having a big heart as a sign of weakness because so many people took advantage of me, but God gave it to me for a reason. I am caring, compassionate, and yes, I wear my emotions on my sleeve, however, being an inspirational speaker requires complete transparency and vulnerability. God gives us things to assist with our purpose.
4. Stay positive and loving people.

Try not to isolate yourself. This can be tough because when you are depressed, you want to be alone, but laughing, singing, and doing something fun allows you to get out of that negative headspace.

5. Get Creative.

At moments when I am feeling low, I like to pick up my journal and write. Writing has become a release for me. I am to get creative and push myself to try new things. Try something outside of your comfort zone. Swimming, painting, or even an outdoor activity can help. These are just a few things that helped me grow through my depression. I pray that something I said can help you improve on your journey.
Disclaimer
I am not a licensed therapist. If you are suffering from suicidal thoughts, depression, or any other mental situation, please seek the assistance of a professional to get the help you deserve.

 


Nafeesah Leverett is an inspirational speaker, blogger, and CEO/Founder of Build Her Up. Build Her Up is a Christian Platform designed to empower, encourage, and support women while strengthening our relationship with God together. She is currently pursuing her MBA in Marketing and also provides marketing services to small business owners. For more information on Nafeesah and Build Her Up, please visit www.buildherup.org.

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Mental Health & Mimosa / Vision Board Party

 

Our First Mental Health & Mimosa Event  was a huge success.

Where do I begin? I met Anim, Licensed Mental Health Therapist over Facebook couple months ago while we were both planning our moves to Atlanta. We are part of different Facebook groups together and somehow share similar interests.

We were hesitant at first because we were both new to Atlanta but we made it happen. We connected, chatted, exchanged numbers, and  planned our first event.

For the very first time, we met in person the day of the event and it felt like we’ve known each other for a very long time. Anyways, we could not be more thankful to everyone that came out to support us.

We hosted “Mental  Health & Mimosa” while working  on our vision board because we cannot imagine a good year without focusing on our MENTAL WELL-BEING.
Setting our intentions allow us to focus on who we are and what to do next; however, setting our intentions while we’re in a positive state of mind will raise both our emotional and physical energy. It gives us zest, motivation, and more reason to get up in the morning.

Special thanks to Cindy from shotsbypriiincesss for covering this event. You’re loved.

Until next time…💛 Xoxo

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Understand the medical and psychological aspects of PCOS ( polycystic ovarian syndrome)

First of all, what is Polycystic Ovarian Syndrome (PCOS) ?
Polycystic ovarian syndrome or PCOS, is a condition in which a woman’s body secretes extra male hormones, called androgens. As a result, the excess in androgens can cause her ovaries to produce too many egg follicles each month, “polycystic ovaries” responsible for the name of the condition. Excess androgens are also responsible for many of the other symptoms which will be discussed below.

For instance; in a normal menstrual cycle, hormonal changes result in the maturation and release of an egg during each cycle. Due to the excess androgens, the follicles in a woman’s ovary don’t mature fully and are not released, leading to the development of small ovarian cysts which can be seen on ultrasound. Since ovulation often fails to occur, the shedding of the uterine lining (the menstrual period) often fails to occur as well. This is when common symptoms of irregular periods, and often infertility occur.

What are the symptoms of PCOS?
Women with PCOS tend to have symptoms related to the elevated androgen levels and also the effects these hormones have on the body or various organs.

Common symptoms include:

*               Irregular periods (oligomenorrhea) or absent periods (amenorrhea)
*               Acne
*               Oily hair and skin
*               Abnormal hair growth (hirsutism)
*              Recurrent miscarriages
*              Pregnancy induced hypertension
*              Higher risk of preterm birth, adverse health outcomes for the babies
*              Postnatal hospitalization
*              Obesity
*              Insulin resistance, with an increased risk of developing diabetes
*              High blood pressure
*              High cholesterol
*              Anxiety
*              Irritability and mood swings
*              Depression

With all these listed, many women may  have only a few of these symptoms, which can create difficulties in making the diagnosis.

The diagnosis response:
A friend, family member or partner may be frustrated if she’s only recently been diagnosed with PCOS, and you may be wondering how this could happen. But, when you start adding 1+1 , you understand all the conditions she may be scared of having in the long run. You quickly realize how the news can affect someone.

Self-esteem:
Though not fatal or deadly, having polycystic ovarian syndrome (PCOS) is still difficult for many women who suffer from it. Based on the signs and symptoms like acne, weight gain, hair loss and infertility, there could be a million thoughts going through someone’s mind on how she’s not good,beautiful enough or how she would never be a mother.
For that, you have to work on the mental part during this journey. I am not saying that it would be easy, but doing the things that bring you joy and make you feel better physically and  mentally will greatly help in the long run.
Some  of the things you can do physically.
Exercise: jogging, cycling or swimming. They are all great activities that can help you with polycystic ovarian syndrome (PCOS) because these types of exercise increase body sensitivity to insulin which reduces the risk of type 2 diabetescardiovascular disease.

Mentally:
Empowerment: By educating others, you are breaking the stigma. You are helping someone to talk more about it. You are empowering someone to be more than a diagnosis. And there is so much joy in helping others.

There could be a financial burden:
Whenever you are diagnosed with a new disease, it is recommended to get as much information as possible. Your doctor is an important source of knowledge and treatment options if you have PCOS. Sometimes, some women may fail to see a doctor to get a second opinion because they don’t have any resources. Therefore, if you know any resources or programs for women, it will be greatly generous of you to refer a friend or family member to that particular program. Not having financial stabilities or health insurance can be such a burden to some women and can cause an increase in depression and anxiety as well.

Long term Management:
While it can be scary to hear that your friend, partner has the medical condition of (pcos), please know that she can live a full, healthy and happy life, if it is well managed. Most importantly, if she has the mental support. Soooo, talk it out, give as much support and bring as much awereness.

Spirituality:
Sometimes, we try everything else, but prayers. I want you to remember that God gives us the power to overcome even the most daunting circumstances. You are more than a diagnosis and PCOS doesn’t define you.  Isaiah 40:28, 31 ” Those who wait for the Lord shall renew their strength; they shall mount up with wings like eagles, they shall run and not be weary; they shall walk and not faint. You will find the strength, you did not know you possessed. Chin up 💛.

Take away from this post.

What are your approach on PCOS? Did you know anything about it? Have you noticed a change in a friend or family member suffering from PCOS? If yes, how does it affect your relationship?  If you just learned about PCOS, will you bring more awareness by educating others? (People can be harsh sometimes).
P.S Anyone that is going through something needs a friend or family member to talk to. So, pray for them, talk to them and educate them.

Until next time darlings…

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