The Ultimate Guide to Mental Wealth
Mental Health Magazine
WAYS TO
LIVE
HOW TO
HELP
YOUR BEST LIFE
KENDRA HATHAWAY LMFT
SOMEONE HESITANT TO SEEK MENTAL HEALTH HELP STAN POPOVICK
FINDING YOUR
VOICE COMMUNICATING YOUR NEEDS AFTER TRAUMA TJ WOODARD
CO-FOUNDERS OF
BLACK PEOPLE DIE BY SUICIDE TOO Jordan Scott and T-Kea Blackman Normalizing Conversations about Suicide in Black Communities
VOL. 6 NUM.2 $11.99
ISSN 0268-965
9 7770268 968930
VOL. 6 NUM.2
OUR FIGHT “the strength comes from being tested by life’s unpredictability.” Matt Lauer “She is clothed in strength & dignity and she laughs without fear of the future.” Proverbs 31:25
She hopes to transform the lives of youth impacted by mental health and substance use disorders through multigenerational, healing-centered programming and resources to reduce adversities, suicides , and overdoses, helping the whole family reach their full potential.
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RALLY UP & SEE WHAT’S INSIDE 04 CONTRIBUTORS
GUEST CONTRIBUTORS
06 CEO
FOUNDER’S LETTER
08 FASHION A CHIC MIND
10 BEUTY
RADIANT YOU
12 YOUTH ZONE THE POWER OF FRIENDSHIPS
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BLACK PEOPLE DIE BY SUICIDE TOO ©️ Baltimore Photographer Tevind Washington
18 B.P.D.B.S.T
20 EXPRESSIVE ART CORNER
MAKING APPEARANCE
PEOPLE LIKE ME
22 COMMUNITY INTERV.
24 FAITH & MENTAL HEALTH
A TENDER TOUCH: METRO EFFORTS
14 SELF-CARE TIPS
30 HEALTH & WELLNESS
WAYS TO LIVE YOUR BEST LIFE
6 WINTER AND WELLNESS TIPS
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NAVIGATING FAITH AND MENTAL HEALTH: REFLECTIONS ON COVID-19
RALLY UP MAGAZINE VOL. 6 NUM.2 3
Meet Our Guest Contributors
Vol. 6 Num. 2 SUBSCRIBE
Stan Popovick Stan Popovich is the author of the popular managing fear book, “A Layman’s Guide to Managing Fear”. For more information about Stan’s book and to get some free mental health advice, please visit Stan’s website at http://www.managingfear.com
EDITOR TEAM Liz Medina A multi-skilled entrepreneur, Liz Medina calls herself an ADHD Barbie because she has ADHD & has her hands in many different things. Liz is an entrepreneur, a mental health, ADHD, & eating disorder advocate, a writer, a creative, an ADHD accountability coach, & a networker. Liz has written poems & children’s books and started a mental health & mindset company with her wife called Persevere & Win, with a passion to help their
Founder/Editor Chief : Nikita Powell-Cottman : TJ Woodard Managing Editor Asst. Managing Editor : KeErica Brown : Paul Cottman & Vanity Dawson Associate Editor : Kena’l Hollingworth Fashion Editor : TJ Woodard Beauty Editor : RJ Sterling Comic Illustrator Therapy’s Dope Editor: Amanda Fludd, LCSW-R : Yeny Ferreras Graphic Designer
community and give back. Liz enjoys networking, meeting new people to grow with, planning events, & starting new projects. She is also an ADHD Accountability Coach & helps people with ADHD stay accountable for reaching their goals & become more productive. You can find her & their mental health company on Instagram: @ adhdgrowthcoach & @persevereandwin.
RUM FEAUTURES BLACK PEOPLE DIE BY SUICIDE TOO
CONTRIBUTING WRITERS Stan Popovick TJ Woodard Vanity Dawson Talona Smith KeErica Brown Kendra Hathaway, MFT Torre “Tor” White SherVonne Grose, MFT Amanda Fludd, LCSW-R Liz Medina
YOUTH CONTRIBUTING WRITER
Princess Nina
RallyUp Magazine Photo Credits: Stock photos, Canva, Shutterstock, Unsplash, Pexels.
T’Kea Blackman
Jordan Scott
Our Mission is simple. Normalize the conversation about suicide in the black community, provide hope and resources.
Lisence & Copy Right
Copyright © 2018 RallyUp Magazine. No portions of the publication can be transmitted, reproduced, or distributed in any form without contacting Founder Nikita Powell-Cottman. All articles have been reviewed and approved by Founder Nikita Powell-Cottman. To contribute or to be interviewed contact rallyupmagazine@gmail.com. Disclaimer: RallyUp Magazine does not take the place of therapy or any mental health services. Some articles and stories may be triggering. If you or someone you know has a mental health emergency please call 988 or go to your local emergency room This Magazine Published By: We Fight Foundation, Inc First Published, 2018
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WE FIGHT FOUNDATION INC. ...
SUPPORTING FAMILIES IMPACTED
BY SUICIDE OR MENTAL ILLNESS
WFF
If you know of someone or a family that has been impacted by a loss of a loved one or caregiver to suicide or homelessness due to mental illness that can use some support. Go to www.wefightfouindation.org and nominate them. Click Community Support, then Family Support.
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FOUNDER’S
Thoughts
Hi there! Are you giving yourself grace? You are human...Yes, you can take breaks! I have to remind myself of this repeatedly to avoid nearing the line of burnout. I must admit, the last break I took unapologetically was both refreshing and empowering. I wear many hats and often hear people ask, “How do you do it?” The answer is, “I don’t.” The reality is that life’s stressors arrive like huge ocean waves, constantly knocking us down, leaving us in perpetual search for moments to breathe. As a wife, mom, grandmother, newly appointed caregiver for my Daddy, sister, friend, mentor, Clinical Mental Health Counselor in Training, coach, contractor, Executive Director/Founder of a nonprofit, and Editor in Chief/ Founder of a mental health magazine, a lot of hats right? Hats I cannot juggle by myself. My faith does not exempt me from life’s ups, downs, and valley moments. During these times, I rely heavily on God. There are moments when I feel God’s strength beside me, aiding me through challenges.Yet, there are other times when I recognize that I made it through solely because God carried me. The reality is, we all face tasks in life that we’d rather avoid. Not every day will be filled with our favorite activities. When we walk through the fire, I believe God uses these trials to prove that our mustard seed of faith is genuine. The road ahead may be challenging, yet
remember all those times God has carried you, sustained you, and deeply encouraged you with His love.
We might feel overwhelmed, but with His support, we can handle anything. In this fall issue, you will read about how to support someone with mental challenges, self-care tips, power of support, friendships, encouragement, and so much more. Our movement, #RallyUp2SaveLives, brings together people who care, like health professionals, advocates, families, and friends, to join forces against suicide and continue to promote open conversations about mental health in homes. Be sure to share it with family and friends. Let’s continue to normalize conversations about mental health and remove stigmas one issue at a time.
Founder/Editor in Chief
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FASHION • MENTAL HEALTH
A CHIC MIND
FALL FASHION
MEETS MENTAL WELLBEING By TJ Woodward
hues of autumn - browns, reds, and oranges, are grounding colors that foster a sense of stability and connection to nature. On the other hand, shades of blue and green are soothing and calming, promoting a tranquil mind. Layering: A Hug in Clothing Form Layering is synonymous with fall fashion. This season, think of layers as a comforting embrace. Soft, breathable fabrics like cashmere and organic cotton should be your go-to. They allow the skin to breathe while providing the warmth and comfort needed as temperatures dip.
I
n a world where the pace of life sways with the seasons, autumn brings a tender shift that whispers the old adage, ‘change is the only constant’. As leaves unclad branches, giving way to a new silhouette against the sky, so does fashion take a gentle turn, intertwining with the realms of mental health to paint a picture of serene acceptance and vivacious hope. The canvas of Fall 2023 unites fabric with feelings, color with consciousness, offering not just a visual treat but a soulful experience. The choices we make are reflections of our inner world, and this season, the fashion realm encourages embracing looks that echo the ethos of mental wellbeing. Color Therapy in Threads Colors play a pivotal role in modulating our emotions. The warm
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“
This fall season let’s not just dress to impress, but dress to express, heal, and thrive.
”
Patterns that Please the Mind Patterns have a way of captivating the mind. Geometric patterns, for instance, evoke order and structure, providing a sense of balance and calm. Floral patterns, with their gentle curves and soft imagery, evoke a natural, soothing ambiance. Head-to-Toe Look Imagine stepping out in a soft, pastel blue oversized sweater dress, cinched at the waist with a brown leather belt, paired with knee-high boots in a gentle beige. This look is a blend of soothing color and comforting fabric, promoting a serene yet stylish vibe. The connection of fashion and mental health is poetic, profound, and personal. As the foliage transitions, let your wardrobe morph into a sanctuary of colors and textures that not only please the eye but also nourish the soul, promoting a harmonious mental space.
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CELEBRITIES PAYING IT FORWARD By Talona Smith
M
any people believe that if they were rich and famous, all their problems would disappear, or they would not have any issues. They imagine living in giant mansions, driving fancy cars, traveling any time they want to, having limitless
in Africa. Now, not only did this A-list celebrity commit to that promise, but she is an activist against racism, economic inequality, and climate change. She is also an advocate for mental health issues who wants to break the stigma and fear of mental
revenue, and living carefree. The truth is that many rich and famous black celebrities have stepped into the limelight with their mental health challenges, proving that money does not guarantee happiness. At least not all of the time.
illness and to educate the ignorance that plagues many black communities in seeking professional counseling or taking medication to manage their condition.
Jenifer Lewis is a well-known actress who has performed in movies and Broadway shows and provided voice makeovers for cartoon animation. She has a beautiful smile and an image of fearless confidence. She has also been diagnosed with bipolar disorder. Ms. Lewis thought her mood swings, dramatic behavior, and erratic outbursts were a part of her being a diva. After experiencing close to manic behavior, she sought professional counseling and has since dedicated herself to treating her disorder and living a healthier life with medication. She did not let her bipolar disorder define her; she used it and her passion for performing to her advantage in many dramatic performances. Her drive to put her talent to good use started with the desire to help feed starving children
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If you’ve ever seen Serena Williams compete on the tennis court, you would know she is a force to be reckoned with. She broke many records with her lightning-speed serves and backhand returns. She also dabbled in a few TV and movie roles. But behind the scenes, Serena struggled with depression and anxiety from scrutiny and sometimes racism and sexism on the courts and after matches. She had to teach herself to be selfish with her mental health through communication, practicing mental fitness, and talking with her therapist. Serena uses her adversities to build resilience and mental toughness. She found balance by setting boundaries in her work and personal life that she refuses to let anyone access or cross. She speaks up in situations that require her to use her voice to let anyone know what she
does or does not want and what she will or will not accept. What is right, and what is wrong? She finds joy in what she does and accepts all aspects of situations, including the ups and downs, by choosing her battles. Serena advocates for anyone experiencing depression and wants them to know they are not alone. Those who do not have family members or friends to communicate with can seek depression support groups or hotlines to reach out and talk with a professional. Internalizing depression can lead to negative feedback and feelings of hopelessness. Depression can seem complicated, but with therapy, it can be very helpful in managing day-today living. Take a break or separate yourself from the source or trigger of your depression. It’s okay not to be so hard on yourself when struggling with depression. Find a way through and tackle depression head-on and win.
“
To help lessen your problems. Let someone walk with you. We are our brothers’; and sisters’ keepers.
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BEAUTY
Radiant You
THE INSPIRATIONAL DANCE OF BEAUTY AND MENTAL WELLNESS Empower Your Mind and Spirit through Conscious Beauty Practices
By TJ Woodard
T
he captivating link between beauty and mental health is like a timeless dance, fluid and graceful, each step enhancing and reflecting the other. This harmonious dance paints a vibrant picture where beauty routines become an empowering sanctuary for the mind and spirit. Embrace The Process: The power of beauty routines lies not just in the final look but in the timeless moments spent caring for yourself, providing a grounding routine that cradles your mental health. Every stroke, every blend, every application is a small yet profound affirmation of self-worth and love, crafting a canvas of confidence and joy. Conscious Beauty – A Recipe for Wellness: Mindful Selection: Celebrate brands like Philosophy and Hope Fragrances that are not just about aesthetics but actively contribute to mental health causes. They don’t just make you look good; they make you feel good. Eco-Friendly Choices: Opting for sustainable products is not just an act of responsibility towards our planet but a commitment to oneself. Each eco-conscious decision weaves a narrative of respect and interconnectedness, fostering a deep-
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seated sense of global community and self. Harness the Power of Nature: Natural ingredients like calming lavender and soothing chamomile are not only kind to your skin but are gentle whispers that ease the mind, making them essential allies in your beauty and relaxation routine. Routines That Heal: Your beauty routine can be a serene, healing self-care moment. Whether it’s the soothing rhythm of your skincare routine, the creative expression through makeup, or a calming bath with drops of essential oils dancing on the water, these practices are intimate moments of meditation, offering healing and reflection. The Gift of Giving: Invest in beauty with a purpose,
where your choices help support and uplift communities. The joy derived from giving and contributing positively to the lives of others is a powerful and transformative emotion, illuminating the path to personal mental wellness. Unveil Your Radiance: In the waltz of beauty and mental health, conscious and empowering beauty practices are steps that guide you to a radiant, joyful self. With each product and practice you choose, you are not just highlighting your external beauty but illuminating the internal, creating a glow that mirrors a healthy mind and a buoyant spirit.
Embrace the dance and let the world see the radiant you! RALLYUPMAGAZINE.COM
©️ DMVSmylez
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YOUTH ZONE
L
ife can be a rollercoaster of emotions, especially during these formative years. Amidst the ups and downs, one thing that can make a world of difference is having strong friendships. Friendships are not just about having someone to sit with at lunch or share secrets with; they play a vital role in nurturing our mental health. In this article, let’s explore how friendships can positively impact our well-being and discover some tips for building and maintaining meaningful connections.
The Power of
Friendships
Nurturing Your Mental Health in High School By Princess Nina
1. A Shoulder to Lean On: High school can be overwhelming at times, with academic pressures, social drama, and personal challenges. Having friends who truly understand and empathize with what you’re going through can be incredibly comforting. A heartfelt conversation with a trusted friend can provide emotional support, allowing you to release stress and anxiety. Remember, you’re not alone in this journey! 2. Building Self-Esteem: True friends are those who accept and appreciate us for who we are. They celebrate our strengths and help us overcome our weaknesses. Surrounding yourself with positive influences who believe in your potential can boost your self-esteem. Through genuine compliments, encouragement, and constructive feedback, friends can help you develop 12 RALLY UP MAGAZINE VOL. 6 NUM.2
©️ DMVSmylez
a strong sense of self-worth and confidence. 3. Stress Relief and Laughter: Laughter truly is the best medicine! Engaging in light-hearted activities and sharing laughter with friends can significantly reduce stress levels. Whether it’s watching funny movies, going for a walk together, or simply goofing around, these moments of joy can alleviate tension, improve your mood, and remind you to take a break from the demands of school life. 4. Supportive Social Network: Friends provide us with a network
of social support, which is crucial for our mental well-being. Knowing that you have a group of friends who have your back can instill a sense of security. They can offer advice, provide different perspectives, and help you navigate challenging situations. Surrounding yourself with positive influences can also reduce feelings of loneliness and isolation. 5. Growth and Personal Development: Friendships offer valuable opportunities for personal growth. Interacting with different personalities and backgrounds helps broaden your horizons, enhance your social RALLYUPMAGAZINE.COM
skills, and develop empathy and understanding. Through shared experiences, you can learn from one another’s strengths and weaknesses, fostering personal development and self-awareness.
“
True friends offer support, understanding, and a sense of belonging. They help us navigate the å of adolescence
Tips for Building and Maintaining Friendships: a. Be Yourself: Authenticity is key to building genuine connections. Embrace your uniqueness and allow others to see the real you. b. Show Empathy: Listen actively, be supportive, and show genuine interest in your friends’ lives. Empathy strengthens bonds and fosters deeper connections.
©️ DMVSmylez
c. Communicate Openly: Honest and open communication is vital in any friendship. Express your feelings, needs, and concerns, and encourage your friends to do the same. d. Invest Time and Effort: Nurture your friendships by spending quality time together, whether it’s through shared activities, outings, or simply catching up regularly. e. Be Reliable: Being a dependable friend builds trust. Be there for your friends in both good times and bad, and they will be there for you too. I know from personal experience as a now junior in high school, using these tips have made a significant wave in my friendships throughout my years in high school so far, As high school girls, the friendships we cultivate can have a profound impact on our mental health. RALLYUPMAGAZINE.COM
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SELF-CARE TIPS
WAYS to
LIVE your best life
By Kendra Hathaway If you are not living your best life, there are ways to determine what might hindering you. Whether you know it or not, you can change the narrative of your life by confronting what you’ve learned to avoid. That’s right, from unhealthy eating, toxic lifestyles, poor habits to overindulging in negative thought patterns and blaming yourself, shaming yourself, etc.You can learn to confront and deal with things you have learned to look past and avoid altogether. This topic is so important because most times, as adults, what we’ve learned (from childhood and our past) about life and the things we’ve seen in our lives are generally how we proceed moving forward. Many times, we continue these patterns in exhaustion or out of denial that they are causing problems in our lives. Therefore, while raising children, managing households, marriages, family relationships, business, etc., we are using the same learned skills, habits, etc. that we learned as children and or young adults. The issue with this is we generally don’t take the time to unlearn things. That’s right, and we continue to avoid, dismiss, bypass, and many times deny where the habits come from. In some cases, we don’t even recognize how they’ve affected our lives. Oddly, when we begin to experience issues and problems in our adult lives, we wonder where our troubles have come from. Studies show that when we have issues and problems in our lives, we generally default to strategies we’ve known over time or ones that we already have experience with. In most cases, we do this even when we know our default strategy is wrong or rarely works. This behavior becomes an issue when we continue to use these same problematic, learned strategies in our lives with our families, work-related issues, etc. The truth is, that we likely will need to adjust our adult lives to more varied information, which might cause us to tailor our dealings with more rational, intentional, and relevant strategies. In these ways, we can recognize as adults that some of the things that we’ve learned will have shifted. And now,
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instead of avoiding or bypassing truths that we need to address, more energy might be placed on understanding why we’ve chosen the patterns in the beginning and or how we can inform our thinking and change our thought patterns now! In addition, moving on from the past and learning to confront the things we avoid will mean taking a deeper look at what actually happened in the past and how our past behaviors affected us. For example, if we parent our children the same way our parents parented us, are we taking into consideration that when we were parented, life was different? Are we looking at the time we were parented and drawing conclusions from that era, lifestyles, and historical accounts happening in our families? This information is important because parenting is affected by the parent’s age, symmetry, family situation, income, education level, understanding, availability to the children, mental health, etc. Therefore, it is important to think of these things when it comes to keeping the same parenting style. The truth is, your parents may have had to parent you in a certain way because of the era they lived in to ensure that you were safe. Keeping the same parenting strategy with your children may limit them and make them fearful to try new things and embark on exciting and worthwhile endeavors. The point is that it is important to confront our past, our lifestyles, our habits, and all the things that could add to negativity and harm in our lives. We can do this by being steadfast and proactive participants in our own lives. That’s right, we can take advantage of the resources available by asking questions, doing our research, and making changes as necessary in our lives. If you need help with this, speak with a therapist who can help you brainstorm, process information, and learn new, more positive habits and ways of being. You deserve to give yourself the best life possible!
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HOW TO HELP SOMEONE
SELF-CARE TIPS
HESITANT TO SEEK
Mental Health Help By Stan Popovick
D
o you ever wonder if somebody you know may be struggling with depression and anxiety, but you are unsure what to do? Well, the first thing is knowing and understanding the signs when someone struggles with fear and anxiety. Here are some things to look for when someone you know may be having a difficult time with their mental health: Trouble sleeping or sleeping too much. Feeling sad and depressed regularly. Trouble concentrating. Change in eating habits. Talks of suicide. Loss of interest and social withdrawal. Lack of energy and persistent tiredness. Feelings of guilt and regret. Changes in their appearance and behaviors. Increased use of drugs and alcohol. Easily agitated and constantly irritable. They seem out of touch with what is going on around them. Their physical health starts to go downhill. Frequent mood changes. Excessive fears, worries, and anxieties. If you see any of the following signs, you could gently talk to the person and ask if they are having any trouble with anything. If they say “No,” you could leave things alone; however, if the RALLYUPMAGAZINE.COM
person wants to talk with you, they will continue. In these particular situations, the person may hesitate to get help for their mental health. As a result, here are some tips on encouraging the person you know to seek help for their fears and anxieties. 1. Talk to the person instead of talking at them. Nobody wants to be lectured or yelled at. The person struggling is likely scared and needs encouragement to overcome their fears and possible resistance to getting assistance. Treat the person how you would want to be treated if the roles were reversed. 2. Find out why the person isn’t seeking help. Ask the person struggling for the main reasons they are hesitant to seek assistance. It might take a few tries, but try to find out what stops the person from getting treatment for their mental health problems. Fear and frustration are huge factors for not seeking help.
the services of a counselor for the first time. The fear of the unknown can be very intimidating. Offer to go with the person as they start the process of getting assistance. This gesture will help reduce any feelings of loneliness that the person may be experiencing. 5. Remind them that you can’t manage your mental health alone. A person’s anxieties and other mental health issues can be difficult to manage, and more than likely, they will need some support. Remind the person they don’t have to go it alone. The key is to get the person who is struggling some help for their mental health. This support is the best way to help someone you know who may be quietly reaching out to you for some help.
3. Address the fears the person may have. Once you get why the person is hesitant to seek help, the next step is to find ways to help address the individual’s concerns. Addressing one’s fears and concerns may encourage the person to take some action. 4. Offer to go with them. It can be terrifying for a person to seek RALLY UP MAGAZINE VOL. 6 NUM.2 15
Suicide Awareness & Preventation Monrh
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MAKING APPEARANCE By Niki Powell-Cottman According to the Association of American Medical Colleges (2023), black children ages 5 to 12 are twice as likely to die by suicide as their White peers. Black teen suicides are growing at shocking rates, but why? Knowing that many Black youth are dying from a preventable cause hurts our hearts deeply. They are dying at an alarming rate.
S
uicides among black people may be vastly overlooked and undercounted. Still, Black People Die By Suicide Too (BPDBST) boldly appeared to ensure this topic will never be overlooked again. Suicide rates are climbing in Black communities around the United States, which needs our immediate attention. The question remains: why does the rate of suicide among Black people in the U.S. continue to rise? T-Kea Blackman and Jordan Scott decided to stop pondering this question and take action. Their mission is simple but impactful: to normalize the conversation about suicide in the black community and provide hope and resources. On July 30th, in Rockville, MD, BPDBST had its first event that consisted of a panel to address this ongoing and alarming issue: increasing rates of suicide among Black Americans. The panel consisted of the founders of BPDBST: T-Kea Blackman, MPS, CPRS; Jordan Scott, MS; Jillian Petzer, MA, LPC & CEO of Graceland Therapeutics; and moderated by Courtney AndersonHarvey, LCSW & CEO of A Resting Place Counseling. It was beyond successful. Suicide has impacted each panelist in some way. T-Kea is a suicide survivor. Jordan’s suicidal ideations led to hospitalization, and Jill Petzer sadly lost her father to suicide. The panelists use their lived experiences and expertise to provide the participants with psychoeducation, tips, and tools to take away and keep in their personal toolbox, share with a loved one, or help someone.
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T-Kea and Jordan provided an empathetic approach from personal experience that can be helpful for someone who is suicidal. How can I best support you? … is the best question to ask. If they say, “I don’t
• More suicide prevention programming for Black youth. • Collectively work to strengthen the protective factors. • Conflict resolution tools. • To address our mental health professional workforce by implementing initiatives in middle and high schools that promote mental health professions to students. • Education in cultural humility. • Structural competency (Association of American Medical College, 2023)
©️ From L to R Courtney Anderson-Harvey, LCSW, Jordan Scott, MS, Niki Powell-Cottman, Founder Rally Up, T’kea Blackman, MPS,CPRS, & Jillian Pelzer, MA,LPC.
know,” help them explore some options. Other ways to support someone suicidal: • It may be helpful to ‘just be present.’ • Cleaning up • Door dash food • Encourage them to bathe. Being in a dark space where suicidal thoughts emerge, loneliness and hopelessness seem unbearable, and having steps are necessary. Too many youth of color feel that their lives are not worth living. It is a team effort to address these problems. It will require continued research, mental health professionals, policymakers, community leaders, and most importantly, Black youth advocating for themselves! In addition to research, we need:
All these steps and efforts are necessary to help the many youth of color struggling in silence and feel their lives are not worth living. We are determined to ensure that young people of color know it is possible to get through their darkest moments, lowest valleys, and most challenging hours. We will continue to fight together to save lives. Reference: https://www.aamc.org/news/tragedy-blackyouth-suicide
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published in The Mighty, Urban Faith, Blavity, and 21 Ninety. In making a digital footprint, her articles have garnered over 60,000 views. The Governor’s office appointed her to serve on Maryland’s Behavioral Health Advisory Council, participated as a cast member, and co-produced This Is My Brave: Arlington Show, a storytelling show for individuals with mental health and substance use disorders to share their recovery stories.
the predominantly African-American suburbs of Prince George’s County, Maryland. She knew she wanted to help others live happy and productive lives from an early age. In 2012, she earned a Bachelor’s degree in Sociology from Georgia State University. That same year, she was involuntarily hospitalized for suicidal thoughts during her last semester of undergraduate studies. Thus, her journey into mental health recovery began.
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Never one to shy away from social issues, she’s worked with at-risk youth in juvenile detention and innercity schools, justice-involved adults navigating life post-conviction and incarceration, low-income families in need of social services, and individuals living with mental health and/or substance use disorders. She also worked in the emergency room and a residential substance use treatment program, helping individuals learn the skills to maintain sobriety.
T’Kea Blackman
’kea is described by many as an inspiration. Her heartfelt and powerful story is a testament that anyone can thrive despite having a mental illness. T-Kea Blackman, MPS, CPRS, is the founder of the Mental Health Empowerment Agency, and its mission is to dismantle the mental health stigma and raise awareness of suicide prevention through curated events, individual and group peer support, digital and social media, and educational trainings. T-Kea is a mental health trainer, consultant, speaker, author, and certified peer recovery specialist. She previously hosted the Fireflies Unite with Kea podcast. T-Kea was featured on NBC, 96.3 WHUR, Good Morning Washington, and on a billboard in Times Square NYC for the “I Am” Campaign with the Quell Foundation for suicide awareness and prevention. T-Kea was featXured in a mental health mini-documentary produced by AbbVie, and received the Program Leader of the Year Award by The National Alliance on Mental Illness (NAMI) of Maryland. She wrote her first book, Saved & Depressed: A Suicide Survivor’s Journey of Mental Health, Healing, & Faith, to educate her community on mental health and encourage them to seek treatment. Her articles have been RALLYUPMAGAZINE.COM
I’d rather be living my truth happily than living a lie miserably” Toni Payne
“
No matter what anybody tells you, words and ideas can change the world” Robin Williams
J
Jordan Scott
ordan Scott candidly and courageously shares her journey and struggles with depression, anxiety, and post-traumatic stress disorder. She is passionate about mental health and is dedicated to reducing the stigma surrounding suicide. lives with depression, anxiety, and post-traumatic stress disorder. She was born in Washington, D.C., and raised in
Podcast
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EXPRESSIVE ART CORNER
EXPRESSIVE ART CORNER
People Like Me
*** Trigger Warning/ Suicide Ideation***
By: Liz M.
There’s a lot of things that people like me will never be able to do. People like me will never feel happiness. People like me will never grow old. People like me will never have a family. People like me will always be cold. People like me will always feel the darkness in everything we ever experience. People like me will never be understood because others think we’re delirious. People like me will never have a normal brain and people like me sometimes hate it. People like me will never get married cause our image of it is already tainted. People like me will always find the darkness in things because people like me are realistic. People like me feel like life isn’t a present so people like me don’t feel gifted. People like me feel like they are a bother so we just shut ourselves out. People like me feel like they’re no good at anything, so we are full of self doubt. People like me don’t let ourselves get too close to anyone cause all we do is cause pain. People like me hate these thoughts in our head cause we feel like we’re going insane.
xpressive arts are E powerful ways for people to express their
emotions. Those who suffer from mental health issues, such as depression, anxiety, etc., can also benefit from expressive arts therapy. Many people use poems, narratives, and other spoken words to promote well-being and healing. It is a multimodal approach that utilizes various methods, including writing, music, visual arts, drama, and dance, to help people achieve personal growth.
People like me know that they don’t matter cause if we kill ourselves, we’d just be a statistic. People like me know the reality of the world, we’re pessimists, not optimistic. People like me still try to find a reason to keep fighting, but we end up losing hope. People like me paint smiles on our faces so that people like you don’t know. People like me need better people in our lives because just like you, we have feelings. People like me just want to end it all because we are tired of concealing... If someone you love has opened up about suicidal ideation, there are ways to lend safe and effective support. It is important to take a curious, non-judgmental, and empathic stance when someone expresses suicidal ideation. Oftentimes you want to fix someone’s pain, but it is much more powerful to just be present and support them. Empathetically listen and remain compassionate and open. Don’t be afraid to use the word “suicide” or ask whether the person has plans to kill themselves.You can ask: Are you having thoughts of suicide? Do you have a plan to kill yourself? Have you decided when you’d do it? Do you have everything you need to carry out your plan? These questions will help you determine (to the best of your ability) whether your loved one is in immediate danger. It is important to “take suicidal threats seriously!” If someone says they are considering suicide, especially if they have a plan, it becomes a mental health crisis and requires a higher level of care.You can call or text 988 to reach the National Suicide Prevention Lifeline to reach free, live support if you or someone you know has thoughts of suicide, a mental health or substance use crisis, or any other kind of emotional distress. Alternatives to 988: NAMI Helpline Call 1-800-950-NAMI (6264) Text “HelpLine” to 62640 or Text HELP to 741741.
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COMMUNITY INTERVENTION
A TENDER TOUCH
METRO’S PIONEERING EFFORTS IN MENTAL HEALTH SUPPORT By TJ Woodward
I
n a world where the pace of life hastens with each passing day, the Washington Metropolitan Area Transit Authority (WMATA) has chosen to slow down and extend a hand to those in need. Their Crisis Intervention Program, initiated in December 2022, is a beacon of hope amidst the often cold, hurried rushes of urban life. Imagine a woman standing alone at New Carrollton bus bay, her story a silent cry for help. Over several days, the warmth and persistence of Metro’s Crisis Intervention (CIT) Specialists gradually thawed the ice of her solitude. This act isn’t merely a figment of imagination, but a real episode narrated by Lavanya Poteau, the Principal Strategic Program Manager for the Community Services Bureau of the Metro Transit Police Department (MTPD). Their delicate approach eventually revealed her wish - to reunite with her family in New York. With hearts brimming with compassion, the CIT Specialists personally funded her ticket to New York, ensuring she safely reached her family. This narrative isn’t an isolated incident but reflects the ethos of a program aimed at providing a comforting shoulder and practical support to those grappling with mental health struggles. Lavanya Poteau, who also oversees the Crisis Intervention program, elaborates on the philosophy of a “gentle approach,” which forms the essence of their initiative. Data from Mental Health America’s 2023 “Access to Care” report highlights a sobering reality - over
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54.7% of adults with mental health issues remain untreated, translating to over 28 million individuals bereft of necessary care. Many of these individuals intersect with our community spaces, notably the Metro system, every day. Metro’s CIT Specialists are bridging this glaring gap in mental health resources. By integrating with MTPD officers, they create a synergy that not only alleviates the burden on law enforcement but also fosters a more empathetic approach to handling situations that often require a tender touch rather than a stern hand. The sincerity of this program is further reflected in its inclusivity. While a rich background in relevant fields is appreciated, the doors are wide open for those willing to learn, care, and make a difference. The growing team of CIT Specialists, targeted to reach as many as ten by the end of this year, undergo a rigorous 40-hour training program, preparing them to respond effectively to a myriad of situations, including individuals experiencing suicidal ideations. Clad in polos labeled “Crisis Intervention Specialist” and armed with essential supplies, these angels on the Metro traverse through 98 stations, riding the trains and engaging with the community, ready to extend a hand, lend an ear, or guide someone to a local shelter. As the Metro moves towards inhouse CIT training for its officers, with an ambitious goal to train at least
100 officers, the ripple effect of this initiative is poised to create waves of change, making the Metro not just a means of physical transit but a journey of hope and support. The footsteps of the CIT Specialists echo through the bustling metro stations, a reminder that amidst the hurry, there’s a haven of empathy and support, ready to embrace those in need. The original article detailing Metro’s gentle approach was published by the Washington Metropolitan Area Transit Authority on October 15, 2023. Through every action, Metro’s CIT program emphasizes that with a little patience, understanding, and a gentle approach, it is possible to carve out spaces of solace and support, even in the heart of urban tumult. PHOTO CREDIT: Washington Metropolitan Area Transit Authority (WMATA)
TJ Woodard is a certified ICF Life & Business Coach. She is a devoted advocate for mental health awareness and suicide prevention. She is also an active duty service Airman, podcaster, mentor and 4x Amazon’s Bestselling author and has helped push many others into their purpose. For more information, visit www. tamikawoodard.com
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Dear Amanda,
Question: What is the best way to improve mental well-being?... I’m tired of being depressed. Anonymous Austin, TX
Depression is exhausting, and how it depletes our motivation is one of the reasons its so hard to feel better or see change. The key is to keep active anyway! Two simple things you can possibly try to improve mental well-being: Practice Mindfulness. Taking a few minutes daily to focus on one thing you are grateful for can help boost your mood. Search for the good! The second is staying connected. Socializing (the last thing you might want to do) can make a big difference, even in small ways. Reach out to friends or family and chat. Or join a group that interests you locally that will encourage you to be active, supporting wellbeing. One major thing you can do is shift
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your expectations. Recognize that it’s okay to take things one step at a time. Don’t push yourself too hard or be too hard on yourself. If you can only manage a short walk today, that’s perfectly fine. Adjust your expectations to what you can realistically accomplish and be kind to yourself in the process. As you start to feel better, you’ll naturally be motivated to do more.
REFERENCE https://adaa.org/find-help/bydemographics/black-african-americancommunities www.therapyforblackmen.org https://www.inclusivetherapists.com/ www.cliniciansofcolor.org Amanda Fludd, LCSW-R,CCTP is a Licensed Psychotherapist, Mental Health Consultant, Speaker, and Mindset Coach to High Achieving
As always, we would like to encourage you to seek help from a local therapist or counselor for consistent support tailored to your unique situation. It’s an essential step in managing depression. All the best, Amanda Fludd, LCSWR,CCTP for Rallyup Magazine You can find me at www.intagram. com/therapyisdope
Entrepreneurs.
Find her on Instagram @amanda.fludd, @therapyisdope, or www.amandafludd.com. Reference: Five Actionable Steps to Overcome Fear and Anxiety by Amanda Fludd: https://amandafludd. com/2022/04/21/steps-to-overcome-fearand-anxiety/
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FAITH & MENTAL HEALTH
Navigating Faith AND
MENTAL HEALTH
REFLECTIONS ON COVID-19, THE CHURCH, AND HEALING TOGETHER
By TJ Woodard seamlessly transitioning this cherished interaction into a virtual space. As we navigate the post-pandemic landscape, it’s an opportunity for churches to reflect, learn, and grow from the experiences of the past. Here are some ways:
I
n a world shaken by the COVID-19 pandemic, many individuals turned to faith as a source of solace and resilience. Amidst the health crisis, the church has always been more than a building—it’s a community, a refuge, and a place of healing for many. However, like other institutions, it too felt the tremors of the pandemic which brought about a blend of hope, healing, and at times, heartache. The Aftermath of COVID-19 The pandemic didn’t just challenge our physical health; it put our mental health to the test too. The fear of the unknown, the loss of loved ones, and the isolation from lockdowns stirred a cocktail of anxiety, depression, and grief. In these testing times, the church became a beacon of hope for many, offering virtual services and online communities for people to connect, pray, and find support. The Role of the Church The church has historically been a hub for community support, especially in times of crisis. The shift to online services allowed congregations to stay connected, even when physically apart. The message of faith, hope, and love resonated, providing a buffer against the harsh realities outside our doors.Yet, the journey wasn’t without its bumps. The inability to gather in person, sing together, and share in the communal experience of faith was deeply felt. Addressing Church Hurt “Church hurt” refers to emotional or spiritual pain experienced within
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a religious community. It could stem from misunderstandings, disagreements, or feeling judged or excluded. During the pandemic, decisions about reopening churches, adhering to health guidelines, or how to support those affected by the virus sometimes led to discord. Some found their churches’ responses to the pandemic lacking in empathy or understanding, which may have strained relationships and impacted mental health. Bridging Faith and Mental Health Acknowledging the intersection of faith and mental health is crucial. The church can play a significant role in promoting mental well-being by fostering a culture of openness, understanding, and support. Churches have creatively bridged the gap for individuals who have chosen not to return to physical worship spaces, ensuring they continue to engage in worship from the comfort of their homes. Ministries have introduced what are now termed “B Groups” or support groups, covering a range of topics including mental wellness, divorce, support for the elderly, and caregivers, among others. These groups extend the sense of community and support traditionally found in in-person fellowship,
Education and Awareness: Promoting awareness about mental health and offering resources or support groups can help destigmatize mental health issues within the church community. Community Support: Creating safe spaces for individuals to share their experiences, struggles, and victories can contribute to a supportive environment where faith and mental well-being flourish together. Healing Together: Encouraging conversations around mental health and faith can lead to deeper understanding, empathy, and collective healing. As we step into a new chapter, the intertwining journey of faith and mental health continues. The lessons from this pandemic era underscore the importance of community, compassion, and the indomitable spirit of togetherness in fostering a mentally and spiritually healthy society.
Through reflection, understanding, and action, we can build stronger, more inclusive communities that honor both our faith and our mental well-being. RALLY UP MAGAZINE VOL. 6 NUM.2 25
Co-Founders of
BLACK PEOPLE DIE BY SUICIDE TOO
Jordan & T-Kea
MISSION IS TO NORMALIZE THE CONVERSATION ABOUT SUICIDE IN THE BLACK COMMUNITY, PROVIDE HOPE AND RESOURCES
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©️ Baltimore Photographer Tevind Washington
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©️ Baltimore Photographer Tevind Washington
RUM: How was Black People Die By Suicide Too founded? BPDBST: T-Kea and Jordan are both Black women with a personal connection to suicide. T-Kea is a suicide attempt survivor and lost her 13-year-old cousin to suicide. Jordan has been hospitalized on multiple occasions for suicidal thoughts. T-Kea had an idea to start a podcast to highlight suicide, as there weren’t any current shows that focused on suicide in the Black community. Due to the rapid support of the podcast, Jordan and T-Kea saw the need to expand and founded Black People Die By Suicide Too to raise awareness of suicide and provide hope and resources within the Black community. Why the name “Black People Die by Suicide Too”? The name of our organization is a striking and intentional message. There is a myth that Black people don’t die by suicide; this only happens to white or wealthy
Peer support specialists are individuals
find any and proposed the idea of starting
with lived experience of having a mental
a podcast to Jordan. Jordan believed having
health and/or substance use disorder.
a podcast would have helped her feel less
Peers use their personal and recovery
alone.
journey in combination with extensive training to assist individuals in crisis.
Why is spreading awareness in the
Peers are able to connect with mental
Black community important to you?
health consumers in ways that clinicians
As previously mentioned, it is a myth
and doctors cannot due to their ethical
that suicide does not impact the Black
guidelines. Peers serve as advocates,
community. It is a myth that Black
mentors, coaches, and accountability
people have the ability to keep pushing
partners. Peers bridge the gap between
at all times; we are not robots. Since the
mental health consumers and service
pandemic, conversations about mental
providers.
health have increased within the Black
T-Kea and Jordan believe that a peer
community, but suicide remains taboo
support specialist would have positively
and mysterious. Black People Die By
impacted their lives and prevented or
Suicide Too dreams of a world without
limited hospitalization. Their organization
suicide. Our organization seeks to teach
is now offering monthly peer support
community members to recognize the
groups where individuals can share their
signs of suicide, how to intervene with
experiences and get support in a safe
empathy rather than judgment, and
environment.
connect individuals to mental health services by people who look like us.
Can you describe an event that made you want to pursue this podcast?
What makes your podcast different
When T-Kea was hospitalized for suicidal
from all the other mental health
thoughts, she sought out Black podcasts
podcasts?
that discussed suicide. After researching
The Black People Die By Suicide Too
podcasts on Black suicide, she could not
Podcast dares to go where most shows
They strongly believe in the power of connection.
people. Black people are thought to be
here to help.
always strong and resilient — almost
wouldn’t. We believe this podcast is the
to a dehumanizing degree. Black people
start of a movement. We want Black
experience a range of feelings and
people to feel safe and empowered to
What pushed your passion in the
emotions. We experience depression
discuss their mental health, especially
mental health field?
and other mental health challenges.
thoughts of suicide. We know we aren’t
T-Kea and Jordan are fueled by their
We consider suicide. We die by suicide.
the only Black people suffering from
lived experience. Jordan experienced
Our organization aims to spread the
suicidal thoughts. Since the start of our
an overwhelming sense of loneliness
message so the conversation will become
podcast, we’ve received an outpouring of
throughout her mental health journey. She
normalized in Black spaces.
stories from individuals who were brave
felt weak, ungrateful, and a tremendous
enough to share their connection to
sense of shame. After all, she was nothing
Why do you feel having a peer support
suicide. Black people are ready to have
like the stereotypical, super-heroic, can-
specialist is so important?
this conversation, and our organization is
juggle-it-all Black woman who made up
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the majority of her family. T-Kea sought creative ways to use her expertise in public relations, communications, event production, and marketing to merge her mental health passion. To expand her knowledge outside of her lived experience, she obtained her certification as a Peer Support Specialist, Mental Health First Aid, and Wellness Recovery Action Instructor. She also received certificates in suicide prevention, addiction, and trauma-informed care. She has been able to use her love for storytelling to co-produce the podcast and develop a strategic communications plan for the organization. As a result, she’s helped increase awareness of the Black People Die By Suicide Too by developing community partnerships, garnering media placements, and securing numerous thought-leadership opportunities. Any final words for our readers? If you are a Black person struggling with thoughts of suicide, we want you to know that you’re not alone.You do not have to carry the burden of your sorrow alone. Check out our website at www. blackpeoplediebysuicidetoo.org for additional resources, upcoming events, and monthly peer support group information. You can also follow us on Instagram (@blackpeoplediebysuicidetoo). Finally, if you or someone you know is experiencing a mental health crisis or suicidal thoughts, please dial 988 to be connected to help.
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©️ Photo credit
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Scan to find podcast
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LOVE & MENTAL HEALTH
Communicating FINDING YOUR VOICE
YOUR NEEDS AFTER TRAUMA By TJ Woodward
I
n the journey of healing and recovery from trauma, one of the most crucial aspects is effectively communicating your needs to your family. By speaking up and sharing your experiences, you open the doors to understanding and empathy and create a safe space for ongoing dialogue and support. This Mental Health Awareness month, let us empower ourselves with the tools to express our needs and break the stigma surrounding mental health.
environment where you feel comfortable sharing your thoughts and emotions. This safe space will allow you to express yourself without distractions or interruptions.
Recognizing the Signs of Trauma: Before we delve into effective communication, it is important to identify signs that indicate someone has experienced trauma. These signs may include:
c) Be Specific and Concrete: Clearly articulate your needs and expectations. Explain how certain behaviors or triggers affect you and suggest practical ways your family can support you. This communication helps your loved ones understand your unique experience and respond appropriately.
Persistent feelings of fear, anxiety, or sadness. Flashbacks, nightmares, or intrusive thoughts related to the traumatic event. Avoidance of situations, places, or people that remind them of the trauma. Changes in sleep patterns, appetite, or energy levels. Social withdrawal, isolation, or difficulty trusting others. Physical symptoms such as headaches, stomachaches, or tension. If you or someone you know is displaying these signs, it may indicate underlying trauma that needs to be addressed. Communicating Your Mental Health Needs: a) Find the Right Time and Place: Choose a calm and private RALLYUPMAGAZINE.COM
b) Use “I” Statements: Begin your conversations with “I” statements to express how you feel and what you need. For example, say, “I have been struggling with my mental health lately, and I would appreciate your support and understanding.”
d) Encourage Active Listening: Encourage your family to actively listen and engage with you during conversations. This interaction means giving their undivided attention, maintaining eye contact, and validating their feelings without judgment. Active listening fosters empathy and opens the door for genuine understanding. The Power of Effective Listening: Effective listening is equally important for the person sharing their needs and the family members receiving the information. When family members actively listen, it: a) Creates a Safe Environment: Active listening cultivates an environment of trust and compassion, enabling open conversations about
mental health. When you feel heard and understood, discussing your needs and experiences becomes easier. b) Enhances Empathy and Understanding: Listening attentively helps family members understand your emotions and challenges. They can better comprehend your perspective and empathize with your struggles by putting themselves in your shoes. c) Promotes Healthy Dialogue: Effective listening paves the way for ongoing dialogue, allowing family members to ask questions, seek clarification, and offer their support. Regular communication helps build a support network that is critical to the healing process. During Mental Health Awareness Month, let us embrace the power of communication and break the stigma surrounding mental health. By effectively expressing your needs to your family after experiencing trauma, you pave the way for understanding, empathy, and support. Remember to recognize the signs of trauma, communicate using “I” statements, and encourage active listening. Together, let us create an environment where mental health is openly discussed and continually nurtured.Your voice matters, and by sharing it, you inspire others to do the same. Note: If you or someone you know is struggling with trauma or mental health issues, it is important to seek professional help from a qualified mental health provider.
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HEALTH &
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& Wellness
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OWN YOUR DAY CHALLENGE By Shervonne Grose
I
n simple terms, the word “own” means to take possession of something.You are being challenged to take ownership of your day.You are being charged to take possession of your day. Today, you are alive.You have been given this day, this very moment, to live. Live, live, live! Today is a gift from God, meant to be accepted and appreciated. It has been given to you; thus, it is now yours to own. When you receive a gift that you value and for which you are grateful, you appreciate the gift.You take care of it, value it, and do everything in your power to preserve it or make the best of it.You use the gift for its intended purpose.You have been given the gift of another day. While yesterday has already passed, you have been gifted with today—a brandnew day. I challenge you to use these three strategies below to own your day. Give thanks. Start the day off by giving thanks. Express gratitude for the gift of another day. Create a list of things for which you are grateful today. There are many benefits associated with gratitude. You may be surprised at the positive mental health outcomes that come from having an attitude of gratitude. An attitude of gratitude is one surefire way to own your day. Prepare for the day. Preparation makes for a smoother and more meaningful
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day. When you properly prepare, you can make the most of it. Proper preparation should help you feel less stressed or strained throughout the day. When you are well-prepared, you are more productive. Increased productivity leads to greater profitability or prosperity. When you are profitable or prosperous, you become more powerful. When you are powerful, you are in a better position to maintain your peace. Having peace allows you to own your day for sure. Manage your day.You’ve given thanks; you’ve prepared for the day. Now it’s time to manage it. If you don’t learn to manage your day, it will manage you. Managing your day simply means organizing your tasks. Prioritize and complete tasks from most important to least important. It’s essential to complete tasks in this order so that you can finish the most important tasks first. If necessary, the least important tasks can wait until later or the next day. When you own your day, you start with the end in mind. This action means knowing the goals or tasks you want to complete that day.You use your time wisely, stay focused, avoid distractions, and stay busy being productive. Owning your day helps you feel more positive, purposeful, and powerful. What does this have to do with your mental health? There are mental health benefits to owning your day. These benefits attract
positive emotions and feelings. Some benefits include: Feeling less stress. Feeling empowered. Staying focused Establishing boundaries and setting limits. Having a sense of accomplishment. Having more time to relax. Having more time for meaningful self-care activities. By taking charge of your day, you are practicing good mental health hygiene and setting yourself up for emotional stability. Today is a good day to Own Your Day! What are you waiting for? Start owning your day every day because your mental health depends on it. Take the challenge: own your day and see how your mental health improves.
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