Recovery Is Possible….🙌🏾 Wednesday Wisdom

Aww the memories….3 years later and I’m still proud of how I’ve overcome all that was meant to destroy me!!!

𝓛𝓪𝓭𝔂 ‘𝓞’

Certified Transformation Coach

”Turning Pain Into Beautiful Possibilities”

2 years ago on this date I received my BA from Columbia College 😃👩🏽‍🎓I was so extremely proud, but so massively depressed! I hid it so well and couldn’t wait to get home and get back into my bed. I wanted to die and nobody understood, all they saw was the beautiful young woman going after her dreams!

Thank you to my friends who pushed and believed in me when I could have cared less. I am forever grateful for all of you!!! As I sit back and look at these pics, I can’t help but thank God, thank God for not giving up on me! He knew I had a purpose on this earth and I intend to use my talents to share my testimony!!! #youcandoit #idid #goafteryourdreams #cof2016 #koala

#columbiacollege

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25 ‘Hyperfixation’ Habits People Use to Cope With Mental Illness | The Mighty

Members of The Mighty’s mental health community share “hyperfixation” habits they use to cope with mental illness.
— Read on themighty.com/2018/08/hyperfixation-habits-mental-illness-anxiety/

Wellness Wednesday..Serotonin

#wellnesswednesday

▫️What is serotonin?

Serotonin acts as a neurotransmitter, a type of chemical that helps relay signals from one area of the brain to another. Although serotonin is manufactured in the brain, where it performs its primary functions, some 90% of our serotonin supply is found in the digestive tract and in blood platelets.

▫️What is the link between serotonin and depression?

There are many researchers who believe that an imbalance in serotonin levels may influence mood in a way that leads to depression. Possible problems include low brain cell production of serotonin, a lack of receptor sites able to receive the serotonin that is made, inability of serotonin to reach the receptor sites, or a shortage in tryptophan, the chemical from which serotonin is made. If any of these biochemical glitches occur, researchers believe it can lead to depression, as well as obsessive-compulsive disorder, anxiety, panic, and even excess anger.

Wellness Wednesday…Habits of Anxiety

#wellnesswednesday

There isn’t anyone in this world who does not engage in some sort of “habit”…and often on a daily basis. Some people walk fast, while others twist their hair, for example. While most of these are actually benign behaviors, you should know that there are some habits that actually could be a sign that you suffer from anxiety.

Below are ten of the most common behaviors that people often erroneously refer to as “habits, without realizing that they may be attempting to compensate for feeling anxious:

1. Smoking – So many people smoke now…although many are learning that it can cause great harm to their health. There are many smoking cessation programs available which one can access. Note that smoking is often a telltale sign of anxiety.

2. Nail Biting – Thousands of people bite their nails every day. This ordinarily does not do much harm to people, except that it may lead to infection around the nail. Pay attention to the fact that you may be engaging in “nail biting” because you feel nervous and stressed.

3. Hair Pulling – This is more common than people think. Some people pull hair out from various regions of the body (eyelashes, eyebrows, scalp, etc…) when they feel anxious about something. Often this is done unconsciously. If done regularly and in excess, it can lead to hair-loss, and may be a sign of a more serious disorder known as “trichotillomania” (a close relative of a disorder known as OCD-Obsessive Compulsive Disorder). Just note that this could indicate that you have anxiety.

4. Leg Bouncing – This can’t do any harm to you…except to drive other people nuts watching you bounce your leg! However, it could be a sign to you that you need to relax more and are suffering from anxiety.

5. Foot Tapping – This can’t cause any problems, other than to annoy others who are watching you tap your feet! Although…your feet might get tired! Bear in mind that “foot tapping” may be more than just a habit…it may indicate that you are stressed out.

6. Overeating – Most of us love to eat! But if done in excess, it could cause significant weight gain and lead to a variety of health problems. Comfort foods, such as brownies, cookies, fast food, and other high-sugar/high-fat snacks can cause obesity. Keep in mind that your “habit” of overeating may be a clear sign of anxiety.

7. Undereating – This could create a problem in that you may not get adequate nutrition and you could lose significant amounts of weight, which is referred to as “anorexia” in the medical world. It is essential to get the proper vitamins and minerals in order to stay healthy. Please note that undereating could be a sign that you have anxiety.

8. Oversleeping – This is known in the medical world as “hypersomnia”. It can’t do any harm to you, but if you are oversleeping you may be depressed. Depression is a close relative of anxiety, so be aware that you may have “hypersomnia” because you suffer from anxiety.

9. Undersleeping – This is known in the medical world as “insomnia” and can effect what’s known as cortisol levels. Cortisol is a hormone that is effected when sleep is inadequate. Balanced cortisol levels are highly essential to having proper sleep, and thus keeping anxiety at a minimum. If you have “insomnia”, then this may be a clear indicator that you have anxiety.

10. Skin Picking – This “habit” can cause harm to you, in that it may create scarring or infection to the area that is being picked. Note that sometimes people who engage in this “habit” are doing it to relieve stress or anxiety.

There are four easy steps to help you to better understand your “habit” and its cause:

Step 1. Pay attention to your own behavior, and notice your “habits.”

Step 2. Ask others what habits they see you engaging in, of which you may be unaware.

Step 3. Document in a journal what these habits are, and when you engage in them. (e.g. “I seem to pace just before a big exam in school.”)

Step 4. Over time, you can establish a pattern of when you engage in a particular habit, and thus pinpoint the cause.

If these problems persist please seek professional help…

𝓛𝓪𝓭𝔂 ‘𝓞’🔅

”Empowering Recovery One Life at a Time”

Wellness Wednesday…practicing Self-Care 💓

#wellnesswednesday

PHYSICAL:👟

Sleep

Stretching

Walking

Physical Release

Healthy Foods

Rest

EMOTIONAL:😭

Stress Management

Forgiveness

Compassion

Emotional Maturity

Kindness

SOCIAL: 💬

Boundaries

Positive Social Media

Support Systems

Communication

Ask For Help

Spend Time Together

SPIRITUAL: 🌈

Time Alone

Meditation 🧘🏾‍♀️

Yoga

Journaling

Connections

Sacred Space

PERSONAL: ☕️

Hobbies

Knowing Yourself

Personal Identity

Honoring Your True Self

SPACE 🌎

Healthy Environment

Security and Stability

Organized Space

FINANCIAL: 💰

Saving

Budgeting

Money Management

Splurging

Paying Bills

WORK: 🖥

Time Management

Work Boundaries

Positive Work Environment

More Learning

Break Time

In each areas listed here are somethings you can do to create better self-care in your life! Take a moment and just go through the list and write out what you can do better…ex. Work Boundaries, you could write: don’t hang out with Susan at lunch because she’s a Debbie downer and sucks up my energy! You get it????

You can practice self-care in all aspects of your life, not only will this improve your life but your mental wellbeing as well!!!😊

𝓛𝓪𝓭𝔂 ‘𝓞’💓

“Self-care is a divine responsibility & I accept this responsibility with joy”

Mental Health Awareness Month 💚

#mentalhealthawarenessmonth💚

It’s weird because I feel mental illness made me weak and strong at the same time. I’m glad that I was finally diagnosed because I was able to control of what was happening to my brain. I no longer feel like the weak person I once was. I’m stronger enough to speak my truth about the ups and downs of this disease and no longer have power over me.

So tell me how do you feel? Are you stronger because of this illness why or why not?

How can I help you get to the point of being strong 💪🏾?

Lady O

Mental Health Awareness 💚

#mentalhealthawareness💚

Do you have some coping skills for when days get bad?

Here are a few you should try if not:

💚Draw or paint a picture. It doesn’t have to be good!!! Growing up in a family of visual artists… Wow, the desire to compete with them when I am a writer, not a visual artist, was hard to overcome at times. But first and foremost, art is a hobby and a coping skill. Just because we’re not amazing at something doesn’t mean we shouldn’t still do it if it brings us joy!

💚 Cook your favorite meal. I enjoy cooking most when I for the most part. Using my hands and immersing myself in making a meal takes my mind off all the mess going on around me, helping lift my depressed mood. It’s great because at the end, I have something to munch on!😋

💚 Write a letter to someone you are angry with, and then destroy it. An easy way to let out any frustration toward someone is to write a letter. This coping skill is great for letting out feelings about someone who would not be receptive to a confrontation or who you no longer have contact with. However, I would advise against writing the letter in an email or text message. 🤦🏽‍♀️All of us have probably sent a message accidentally before, and that would most likely make the situation 🙄😆

💚 Rearrange your room. When we’re in a situation where we feel stuck or powerless, it’s helpful to focus on the things we do have control over, like our attitude or the way we’ve arranged our room. Spice things up and move some furniture around.

Hope these help, they have done wonders for!!!

Wishing you well,

𝓛𝓪𝓭𝔂 ‘𝓞’💚

Let’s Practice Mindfulness

#selfcare

#mindfulness

🧘🏾‍♀️Breath in and out, Feel the flow of your breath

🧘🏾‍♀️Forgive yourself for every negative thought

🧘🏾‍♀️Be Grateful, Say thank you to nature, people and your health

🧘🏾‍♀️Empty your mind, take a few minutes to be still

🧘🏾‍♀️Go easy on yourself, you will start to see the progress

Mindfulness: a mental state achieved by focusing one’s awareness on the present moment, while calmly acknowledging and accepting one’s feelings, thoughts, and bodily sensations, used as a therapeutic technique.

Mindfulness can be achieved wherever you are, give it a try when you are feeling overwhelmed and stressed!💚

𝓛𝓪𝓭𝔂 ‘𝓞’

Let’s Be Aware of The Signs…💚

#mentalhealthawarenessmonth💚

You don’t feel like doing anything, even the things you normally enjoy.

There has been a change in your appetite: eating more than or less than normal.

You feel exhausted all the time.

You feel more stressed than normal; things that normally wouldn’t stress you out are.

You are much more irritable and grumpy.

Your thoughts have been more negative and you’re having trouble being positive.

You feel down/sad.

You feel guilty or shameful for feeling the way you do.

You’ve stopped doing things you normally do: make-up, hair, brushing your teeth, etc.

There has been a big life change in your life.

👍🏾Don’t be afraid to seek help…you are not weak..

Check your local city for free services!

𝓛𝓪𝓭𝔂 ‘𝓞’

Wellness Wednesday…💚

#wellnesswednesday

#mentalhealthawarenessmonth

💚Take Off The Mask 👺

Stop hiding and pretending to be ok if you’re not! You are only hurting yourself, take the mask off.

💚Decide What Matters and What Doesn’t

Please stop giving energy to people or things that drain your energy throughout the day, you are not a cell phone that can be charged instantly. Stress is a hell of a thing to get rid of, so don’t even bother

💚Practice Patience

Now, this is a hard one but comes in handy when you feel like hitting a co-worker, fighting with your kids/ spouse, or even at a red light! Breath in and out…count 1,2,3! This melts the stress away just for a bit, gives you time to rethink going to jail🤣👊🏾

💚Let Go Of The Thoughts That Are Not Serving You

Everything that comes into your head doesn’t need to be thought about! Let it go and focus on positivity, yes it’s hard but try your best. This also soothes the stress in the moment and keeps you from getting all worked up over some stupid thought!

💚Stop Taking Things So Personally

Everything isn’t about you all the time, let others express their thoughts without you going into some rage like your being picked on. This causes your heart to race and you are probably overthinking the situation period…calm down sis!!!🖐🏾

💚Embrace Self Discipline

Ok chick, this is where self-talk comes in! Blowing off the handle at every little thing doesn’t help you or the situation. Your voice will raise along with your blood pressure, which causes stress and strokes. You’re too beautiful to look and sound ugly…positive self-talk goes a long way suga😊

Need a little more help?

Feeling Like You Can’t Go It Alone?

Let’s Chat:

https://calendly.com/ashestobeauty

𝓛𝓪𝓭𝔂 ‘𝓞’

{Life Empowerment Mentor}

“Empowering Recovery One Life at a Time”