Excited to be part of the Bustle article looking at the ever famous "Wellness Journal." Read all about the ways that wellness journals can aid in you keeping your 2022 goals. Read the article here: www.bustle.com/wellness/wellness-journal-tips

Check out my interview with The Entourage Podcast wherever you listen to podcasts! During the episode, I shared some tips for those who need mental health resources especially in the entertainment industry. You know I love to talk about boundaries. Listen here:  smarturl.it/theentouragepodcast

With the United States starting to open it self back up after being in "pandemic mode" for over a year it may be tempting to jump right back in to our pre-pandemic lives. However, before you jump into the "returning to normal" waters I encourage you to take a "Mindful Moment."
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Mindful Moment? What is mindfulness? 
Mindfulness is an aspect of many East Asian philosophies that has been around for centuries. It is also an aspect of many religious practices throughout the world. Mindfulness is more than just a trendy act, it is an active practice in which a person is becoming more aware of their own internal workings. It is an intentional refocusing from the outside world to your internal world. Mindfulness is a practice, meaning that is something that an individual is encouraged to do on a regular bases. The key words in this section are ACTIVE, INTENTIONAL, and PRACTICE. 

Why should I try mindfulness?
The benefits of mindfulness has been documented by numerous medical journals. Mindfulness has been shown to reduce stress levels, reduce thought rumination, increase memory and improve focus (Davis & Hayes, 2012). Mindfulness has also been shown to help individuals decrease their emotional reactivity, increase their cognitive flexibility and saw an improvement in their relationships satisfaction (Davis & Hays, 2012). 

How do I start my practice?
It is easy to start your mindfulness practice.  Just keep in mind that your practice should be active and intentional. It may take a while for your practice to become second nature, that is okay because it is a practice. Here are some tips for you to make the practice a bit easier:

• Designate a time that you will do your practice: Go ahead and put that time in your calendar and do not schedule something over it.
• Find a comfortable spot to do your practice: Find a quiet, comfortable, spot where you are not easily distracted. 
• Start small: You may not be ready to do a full hour of mindfulness and that is okay. Start off small and build it up. Again, this is a practice. 
• Use of technology: Some apps like Calm, Headspace, and Fitbit have free guided mindfulness exercises to help ease you into the practice. Also apps like Liberate and Shine also provide free mindfulness exercises that come from a cultural perspective. 
• Build a community:  For some individuals they work better in a group. Check to see if your job has a job wide mindfulness group. Check to see if your local hospital host a community mindfulness group, or even if your local community center, or even your favorite online hangout spot. If you are meeting in person please follow your local COVID-19 guidelines. 

Final word
As we transition to this "post pandemic" world, it is important to acknowledge the feelings and thoughts that can arise in that transition. Incorporating an active, intentional, practice of mindfulness can help reduce stress, improve cognitive flexibility and improve awareness of your emotions. Give it a try because the beauty of mindfulness is that it is free to use and accessible to many.  

On November 17, 2020 I was honored to be a guest on the Just a Thought with E & L. Grab a seat, enjoy and subscribe. 
Podcast description from "Just a Thought"
Episode Title: "Free Your Mind and the Rest Will Follow"
Season 2 Episode 29

Let's be transparent, 2020 is not what we expected.  These past few months have been a lot and I am not just talking about the pandemic. From socio-political issues to financial concerns, these situations can allow for self-care to fall by the wayside. "We will not have it!" (I said this in my M'Baku voice from Black Panther). I just wanted to share a quick way to help you get back on track with your self-care practice.

What is Stress?
Stress is a catch all word to mean that "something is going on." Granted, that is the stripped down version of the term. The National Institute of Mental Health defines stress as how " the brain and body respond to any demand."  Not all stress is bad stress. Some feelings of stress can keep you safe because it activates the fight/flight/freeze response. The issue is when your stress moves from helpful to harmful. The harmful stress is called distress.  Distress can lead to the development of unhelpful coping strategies.  It can lead you feeling overwhelmed, overworked, and over it. 

Self Check-In
One way to make sure that you are managing your stress is to do a self check-in. Take time out of your day to ask yourself these questions:

1. When is the last time you took a deep breath?
2. Are you holding tension in your body?
3. Are you still staying connected to your support system?
4. When was the last time you took a mini mental break?
5. How are you doing?

Taking time out of your day to do a self check-in will help you take stock in how you are managing life stressors. It is a way to be a gentle reminder for you to engage in your self-care practices. 

Times maybe challenging right now, but that does not mean that you cannot stop to care for yourself. Taking care of your needs first (physical, mental, and emotional) does not mean that you do not care for others less. The time you take out for yourself allows for you to fully present in the moment later.  If you need additional tools regarding self-care check out my "What is Self-Care" post.

Stay safe everyone.

First published on the Time2Track blog on April 3, 2017, this piece deals with the feeling of competition that can be felt in grad school programs. Click on the link to read the full piece: bit.ly/3iCzfyc ​

Thank you to the Diversity, Social Justice, and Inclusion Committee of the DC Psychological Association for the invitation to speak on this panel.