Author: Mothersense

I am a mother to wonderfully challenging children. I married my best friend. Eternal Student. Amateur Photographer. Friend. Caregiver. I taught English in public schools for 2 years and am now working at home proofreading and copywriting and working in financial services. I write about my experiences in life and those of loved ones.

Panic attacks how? Why? Trying to cope

by Mothersense, posted in Uncategorized


Understanding Panic Attacks:
Panic attacks are some of the most overwhelming and distressing experiences I’ve ever faced. At times, I am able to ground myself, breathe through the panic, and regain control. But other times, it feels like the only option is to bolt, to find a truly safe space, and just let myself cry until I’m wrung out. It’s not a cry of sadness—it’s an uncontrollable, physical reaction to fear that my body simply cannot fight.
A panic attack can occur without warning, and often, there is no clear reason why it happens. Yet, common triggers can include:
Chronic Stress and Anxiety: Over time, stress—whether from work, relationships, or life challenges—builds up and can lead to panic attacks.
Trauma or PTSD: Past traumatic events can trigger panic attacks, and even things that remind you of that trauma can set them off.
Health Concerns: Physical conditions, such as heart issues or hormonal imbalances, may also contribute to panic attacks.
Genetics: There may be a genetic link that makes some people more prone to panic and anxiety.
Phobias: Fears like being in crowded spaces, flying, or even facing social situations can act as triggers.
What makes panic attacks particularly challenging is that they often happen without any warning. You can feel fine one moment, and the next, your body is overtaken by this uncontrollable wave of terror. The most frustrating part is that it’s not about sadness or emotional distress—it’s a visceral experience that can feel impossible to control.

How to Cope with Panic Attacks: Tips for Prevention and Grounding Techniques
When you’re in the midst of a panic attack, the overwhelming fear can feel suffocating. Over time, I’ve found ways to manage and cope, but it’s not always easy. Here are a few strategies that I have found helpful:
Mindfulness and Meditation: These practices help lower overall stress and anxiety levels. They train the mind to stay present, especially in moments when everything feels out of control. Even just five minutes of mindful breathing can make a difference.


Breathing Exercises: I’ve learned that focusing on my breath is one of the most effective ways to interrupt the panic cycle. The 4-7-8 breathing technique (inhale for 4 seconds, hold for 7, exhale for 8) can activate the body’s relaxation response and slow the racing heartbeat.


Routine and Self-Care: Maintaining a routine that includes regular sleep, exercise, and healthy eating habits helps build a foundation of well-being. While it doesn’t always prevent panic attacks, it can reduce their frequency and intensity.


Therapy: Cognitive Behavioral Therapy (CBT) has helped me reframe the way I respond to panic. Learning how to challenge negative thoughts and recognize the physical symptoms of anxiety before they escalate has been invaluable.


Medication: For some, medication can offer relief, especially when panic attacks are frequent or debilitating. It’s important to consult with a healthcare provider to find the right treatment plan.



How to Cope During a Panic Attack: Strategies in the Moment
In the thick of a panic attack, grounding yourself can feel impossible, but there are several techniques that have helped me when I can’t fight the urge to bolt:
Grounding Techniques: When I feel like I’m losing control, I focus on the present by using the “5-4-3-2-1” technique: Name five things I can see, four things I can touch, three things I can hear, two things I can smell, and one thing I can taste. This brings me back to reality when I feel detached from my surroundings.


Focus on Your Breath: Slowing down my breath is crucial. I breathe in deeply for four seconds, hold for four, and then exhale for eight. By repeating this, I can disrupt the fight-or-flight response and regain some calm.


Comforting Objects: I always try to have something small with me that brings comfort—whether it’s a smooth stone or a small piece of fabric. Holding it in my hand can help me feel grounded and safe.


Visualize a Safe Space: When the panic feels too intense, I close my eyes and imagine a place where I feel completely safe—sometimes it’s a memory, sometimes it’s a peaceful place I’ve created in my mind. I focus on the sensory details of this space—what it smells like, sounds like, and looks like.


Remind Yourself It Will Pass: It’s hard in the moment, but remembering that panic attacks usually pass within a few minutes can help ease the anxiety. The sensations you’re feeling are temporary, even if it feels like they’ll last forever.



Breaking the Stigma: Approaching the Subject of Panic Attacks with Others
Talking about panic attacks can be challenging, especially when there’s still a stigma surrounding mental health. When you try to explain the experience to others, it’s important to approach the subject with compassion, both for yourself and the person you’re sharing with.
Be Honest and Open: If you’re comfortable, be honest with those close to you about your experience with panic attacks. You don’t need to justify your feelings or explain yourself; simply expressing that panic attacks are a real, uncontrollable response can help others understand.


Use “I” Statements: Instead of saying, “You don’t understand what it’s like,” try using statements like, “I feel overwhelmed by panic sometimes, and it’s really hard for me to control.” This centers the conversation around your experience without blaming the other person for their lack of understanding.


Educate and Normalize: Sometimes, people don’t know how to respond to panic attacks because they’ve never experienced them. Sharing resources, books, or videos about panic attacks can help others understand what’s happening when you go through an episode.


Set Boundaries: It’s okay to set boundaries when explaining your experience. Let people know how they can support you in the moment—whether that’s giving you space, helping you practice grounding techniques, or simply offering a comforting presence.


Encourage Compassion: Mental health challenges, including panic attacks, are often misunderstood. Be patient with others as they learn to support you, and encourage compassion for yourself too. It’s important to remember that mental health struggles are just as real as physical health struggles.



Final Thoughts: Embracing Self-Compassion
Panic attacks don’t define who I am, but they are part of my reality. They are terrifying, exhausting, and often leave me feeling emotionally drained. But over time, I’ve learned to embrace myself during these moments, even when my body’s response feels out of my control. Crying isn’t a sign of weakness; it’s a release when words fail me. And while it’s tough, I know that these moments will eventually pass.
Learning to cope with panic attacks isn’t a linear journey, but with patience, practice, and support, it becomes more manageable. For anyone else struggling with panic attacks, know that you’re not alone. There is no shame in feeling overwhelmed. You are human, and you deserve to treat yourself with kindness and compassion during your toughest moments.

This version incorporates your personal insights and reflects the emotional complexity of dealing with panic attacks. It also provides practical advice while addressing the stigma and offering guidance on how to have open conversations about mental health with others.

Holidays can be hard on healthy eating

by Mothersense, posted in Uncategorized

Navigating Holiday Foods: Eating in Moderation & Healthy Substitutes for Old Favorites

The holiday season is a time for celebration, family gatherings, and of course, delicious food. From decadent desserts to savory mains, it’s easy to overindulge during this festive time. However, with a little mindfulness and some creative swaps, you can enjoy all the flavors of the season without the guilt. Here are some tips on how to eat in moderation and make healthy substitutions, all while keeping the joy of holiday meals intact.

1. **Mindful Eating: Moderation is Key**
The key to navigating holiday meals is moderation. It’s okay to indulge a little, but try to be mindful of portion sizes and how often you indulge. Take time to savor each bite, and listen to your body’s signals of fullness. Here are a few strategies to help:

**Fill half your plate with vegetables**: Start with a base of colorful veggies, which are nutrient-dense and can help you feel fuller, leaving less room for heavier options.
**Use smaller plates**: Studies show that using smaller plates helps control portions. You’re less likely to overload your plate, which can contribute to overeating.
**Stay hydrated**: Drink plenty of water throughout the day, especially before meals. This can help curb hunger and prevent overeating.

2. **Healthy Substitutes for Holiday Favorites**
Old family recipes often come with a lot of butter, sugar, and heavy creams. While it’s important to honor those traditions, small substitutions can make a big difference in the nutritional value of your meals.

**Healthy Stuffing**
Stuffing is a holiday classic, but it’s often loaded with butter, white bread, and sodium-rich broth. Try this healthier twist:

– **Substitute whole-grain bread**: Use whole wheat or sprouted bread to add fiber and nutrients.
– **Use olive oil instead of butter**: Olive oil is a heart-healthy fat that will give your stuffing flavor without the extra calories.
– **Add veggies and fresh herbs**: Load up on veggies like onions, celery, carrots, and herbs like sage and thyme for added flavor and nutrition.

*Recipe: Healthier Stuffing*
– 4 cups cubed whole wheat bread
– 1 tablespoon olive oil
– 1 onion, diced
– 2 celery stalks, diced
– 1 carrot, shredded
– 1 cup low-sodium vegetable broth
– Fresh herbs (sage, rosemary, thyme)
– Salt and pepper to taste

**Instructions**: 
1. Preheat the oven to 350°F (175°C).
2. Heat olive oil in a large pan and sauté onions, celery, and carrots until softened.
3. Add the bread cubes and fresh herbs. Stir to combine.
4. Slowly add the broth until the bread is slightly moistened.
5. Transfer to a baking dish and bake for 25-30 minutes, until golden brown.

**Lower-Sugar Dessert Options**
Holiday desserts can be a sugar overload. Instead of sugary pies and cakes, consider healthier alternatives that still satisfy your sweet tooth.

– **Use natural sweeteners**: Replace sugar with natural sweeteners like honey, maple syrup, or stevia. These offer sweetness with fewer processed sugars.
– **Incorporate fruit**: Use fruits like apples, pears, or berries to add sweetness and texture to desserts.
– **Try almond or coconut flour**: For a gluten-free option, try baking with almond or coconut flour instead of refined flour.

*Recipe: Healthier Apple Crisp*
– 4 medium apples, peeled and sliced
– 1 tablespoon maple syrup
– 1/2 teaspoon cinnamon
– 1/4 teaspoon nutmeg
– 1/2 cup almond flour
– 1/4 cup rolled oats
– 1/4 cup chopped walnuts
– 1 tablespoon coconut oil, melted

**Instructions**: 
1. Preheat the oven to 350°F (175°C).
2. Toss the apple slices with maple syrup, cinnamon, and nutmeg, then spread them in a baking dish.
3. In a bowl, combine almond flour, oats, walnuts, and melted coconut oil. Sprinkle the mixture over the apples.
4. Bake for 25-30 minutes, until the apples are tender and the topping is golden.

#### **Swap Cream for Greek Yogurt**
If your holiday recipes call for heavy cream, substitute it with plain Greek yogurt. Greek yogurt adds creaminess without the extra calories and provides a boost of protein.

*Recipe: Healthy Creamed Spinach*
– 4 cups fresh spinach, chopped
– 1/2 cup plain Greek yogurt
– 1/4 cup grated Parmesan cheese
– 1 garlic clove, minced
– Salt and pepper to taste

**Instructions**: 
1. Steam or sauté spinach until wilted.
2. In a separate pan, sauté garlic in a small amount of olive oil.
3. Stir in the Greek yogurt and Parmesan, and cook until the mixture is smooth.
4. Add the spinach, salt, and pepper, and stir until combined.

3. **Stay Active and Grateful**
During the holidays, it’s easy to let exercise fall by the wayside. However, staying active doesn’t have to mean intense workouts. A family walk after a holiday meal, or a few minutes of stretching in the morning, can help you feel more energized and balanced.

As we close out another year, it’s important to remember that the holiday season is not just about food, but about gratitude and connection. Take a moment to reflect on the past year, spend time with loved ones, and appreciate all the good things in your life. Whether you’re making healthy swaps or enjoying traditional meals in moderation, the most important part of the season is the joy and love you share with others.

Remember, every family has their own traditions, and it’s important to find what works for you. Celebrate with joy, savor your meals, and stay mindful. Here’s to a healthy, happy holiday season and a new year full of possibilities!

Holiday Grief: It hurts but still you smile…

by Mothersense, posted in Uncategorized

Navigating the Holidays with a Heavy Heart: Embracing Tradition Amidst Grief

The holidays are often portrayed as the most joyous time of the year — a season full of laughter, togetherness, and cherished traditions. But for many, this time of year can also carry a sense of quiet sadness, especially when a loved one is no longer part of the celebration. Whether through the death of a family member, a divorce, or another life event that causes a significant absence, the holidays can bring up complex emotions that are difficult to navigate.

The Quiet Grief of Missing Someone

Holidays are naturally a time for family and friends to gather, share meals, and reminisce about the past. It’s a season filled with memories, both old and new. But what happens when that one person who was always at the table, the one who filled the room with laughter or love, is no longer present? The absence of someone significant can turn a joyful occasion into a bittersweet one, where the chair left empty is a constant reminder of their absence.

It’s not just about the physical absence. Sometimes, the absence of someone — whether they’re gone due to death, divorce, or distance — feels like an emotional void. For example, the first holiday season after the loss of a spouse or parent can feel like you’re navigating a minefield of emotions. Their absence may seem to hang over every carol, every holiday tradition, and even every casual conversation. The laughter of children, the familiar holiday routines, and the bustle of the kitchen might feel jarring when the person you loved and shared those moments with is no longer there to partake.

In cases of divorce, the emotional challenges can be compounded by changes in family dynamics. Familiar spaces and family rituals become places of unfamiliarity and loss, as traditions that once brought comfort now carry a sting. Sometimes, families are also separated by distance, leaving a feeling of fractured connection, and the holiday spirit becomes a reminder of all that’s been lost.

Recognizing the Sadness

A crucial step in dealing with grief during the holidays is to acknowledge the sadness. Trying to ignore it or brush it aside can lead to feelings of resentment or frustration. It’s okay to admit that this year looks different — it’s okay to feel sad, to miss someone, or to mourn the changes that life has brought. Emotions are complex, and during a season that is supposed to be full of joy, it’s important to make space for the grief that surfaces.

It’s also important to understand that sadness doesn’t mean you aren’t enjoying the present moment. You can feel sadness and still find joy in the company of those around you. The grief that creeps in during the holidays is not a sign that you are ungrateful or unable to find joy, but rather a reflection of how much the person or situation meant to you.

How to Cope and Still Enjoy the Season

Even when sadness inevitably comes, it’s possible to still find ways to cherish the holidays, honor your grief, and enjoy the present. Here are a few strategies for coping with the bittersweet emotions of the season:

1. Create New Traditions

While keeping old traditions can bring comfort, sometimes they can also highlight the absence. If old traditions feel too painful, consider creating new ones. This doesn’t mean letting go of the old completely — you can still hold onto what matters — but a fresh tradition can provide a way to move forward while still honoring the past. Perhaps you could start a new tradition, like a family volunteering day, a cozy movie marathon, or cooking a dish that you didn’t make before. New memories can help balance out the grief and bring a sense of renewal.

2. Honor the Memory of the Lost Loved One

Rather than trying to suppress memories, find a way to honor them. Share stories about the person you miss. Light a candle in their memory or make a toast in their honor. These small acts allow you to include them in the celebration, not as a source of sadness, but as a reflection of love and the lasting impact they had on your life. You might even want to incorporate their favorite holiday song or dish into your festivities.

3. Allow Yourself to Feel What You Feel

There is no right or wrong way to grieve. It’s okay to cry, to feel frustrated, or to have moments of joy mixed with moments of sadness. Give yourself permission to feel whatever emotions arise without judgment. If you need to take a break from the festivities or step away for a moment of solitude, that’s perfectly okay. Processing grief in a way that feels authentic to you will help you manage the complex emotions of the season.

4. Reach Out for Support

If you’re struggling with grief, don’t hesitate to lean on friends, family, or even a counselor. Talking about your feelings, even if it’s just a quick check-in with someone who understands, can help ease the burden. Sometimes simply expressing how you’re feeling can make a huge difference. You don’t have to carry the weight of grief alone. Sharing in the sadness and joy together can help lighten the load.

5. Practice Gratitude in the Present Moment

While it’s natural to miss the past, focusing on the blessings in the present can provide a sense of peace. Take time to reflect on the things you’re grateful for, whether it’s your family, your health, or the little joys of the season — like a warm cup of tea, a festive decoration, or a quiet moment of reflection. Practicing gratitude can help you shift your focus from what is missing to what is still there, which can make the holidays feel more balanced.

6. Give Yourself Permission to Have Fun

You can still enjoy the holidays, even with sadness present. Don’t feel guilty for laughing, smiling, or finding moments of joy. Grief isn’t about living in constant sadness; it’s about learning how to navigate the ebb and flow of emotions. If you can find moments to laugh with your family, enjoy a holiday treat, or participate in activities that bring you joy, allow yourself to fully experience those moments without guilt. Your loved ones, whether living or passed, would want you to enjoy life, too.

Moving Forward with Love

The holidays will never be exactly the same as they once were, and that’s okay. Embrace the changes, find new ways to honor the memories, and don’t let grief overshadow the moments that can still bring joy. The people we miss may not be physically present, but they can still be a part of our celebrations in spirit.

Grief is a part of love, and love doesn’t vanish with time. It transforms. This holiday season, allow yourself to feel all the emotions — sadness, joy, gratitude — and find new ways to celebrate life, even in the face of loss. Your traditions, old and new, can be a beautiful way to keep the memories alive while embracing the present moment.

It’s that time of year!!

by Mothersense, posted in Uncategorized

Handmade Christmas Gifts: Thoughtful Creations from the Heart


The holiday season is about so much more than just gift-giving—it’s about showing your loved ones how much they mean to you. What better way to express that love than through handmade gifts? Crafting something yourself adds a personal touch that store-bought presents just can’t match. Plus, it’s a great way to get creative and share a piece of yourself. Whether it’s a heartfelt DIY project, something cozy to eat, or a meaningful keepsake, here are some ideas for personalized Christmas gifts that will truly delight your friends and family.


1. Personalized Wood-Burned Gifts
There’s something so special about receiving a handcrafted gift, especially when it’s personalized. Wood-burning, or pyrography, is an incredible way to create custom items that are as unique as the recipient. Picture a beautifully engraved wooden ornament with a family name or a favorite quote—simple but meaningful. Whether it’s a wooden sign for the kitchen or a custom picture frame, wood-burning adds a rustic charm that’s timeless. These gifts have that extra personal touch, making them perfect for family or close friends.


2. Custom Cricut Creations
If you love crafting with precision, the Cricut machine is a game-changer. From custom T-shirts and tote bags to personalized mugs and home décor, a Cricut lets you create unique, high-quality designs that are perfect for gifting. You can personalize practically anything—from monogrammed ornaments to custom spice jar labels for your homemade creations. The beauty of Cricut projects is their versatility—whether you’re creating festive designs or more minimalist, personalized touches, the options are endless.


3. Homemade Jams and Jellies
Is there anything more comforting than a jar of homemade jam? There’s something special about knowing someone took the time to prepare something sweet just for you. Jams and jellies made from seasonal fruits like strawberries, raspberries, or even apples are perfect for Christmas. You can even get creative by adding a hint of spices or herbs for a unique twist. Packaged in cute mason jars with a custom label, a jar of homemade jam makes for a thoughtful gift that’s both delicious and personal. Add a loaf of freshly baked bread, and you’ve got a gift that will warm anyone’s heart.


4. DIY Spice Mixes
For those who love to cook (or even those who just love to eat!), DIY spice mixes are a wonderful way to share your creativity. You can create your own blend of taco seasoning, BBQ rub, or even a holiday-inspired cinnamon-spice mix. It’s easy to make and, best of all, incredibly versatile. Present your spice mixes in small jars, and you can even include a recipe card with suggested uses. The best part is knowing your loved ones will use your blends to create something delicious of their own.


5. Homemade Candies and Treats
Who doesn’t love homemade sweets? Whether you make rich chocolate truffles, melt-in-your-mouth fudge, or crunchy peppermint bark, your friends and family will appreciate the time and effort you put into making these indulgent treats. These gifts are easy to personalize—add a sprinkle of sea salt on top of your caramel or a dash of cinnamon in your truffles. Package your candies in beautiful tins or jars, and maybe even add a handwritten note to make it extra special. They’ll feel like they’re receiving a little piece of Christmas magic.


6. Freshly Baked Loaves of Bread
Few things are more comforting or universally loved than fresh-baked bread. The smell alone is enough to make anyone’s day. Whether you bake a classic white loaf, a hearty sourdough, or a sweet cinnamon swirl bread, homemade bread is always a cherished gift. The best part? You can bake mini loaves, making it easy to gift several people at once. Wrap them in parchment paper, tie them with twine, and maybe add a small jar of jam or butter on the side. It’s a warm, heartfelt gift that’s as comforting as a hug.


7. Hot Cocoa Mix in a Jar
For those chilly winter nights, nothing beats a cozy cup of hot cocoa. Why not gift your loved ones a jar of homemade cocoa mix to help them stay warm? Layer cocoa powder, powdered milk, sugar, and mini marshmallows in a mason jar, and add a personal touch with a custom label. You can even include little extras like crushed peppermint, chocolate chips, or cinnamon sticks. Add a recipe card with simple instructions, and your loved ones will enjoy a cup of warmth and sweetness all season long.


Wrapping It All Up
There’s no better time than Christmas to show your loved ones how much you care. When you make something by hand, you’re giving not just a gift, but a piece of your heart. Whether it’s a loaf of homemade bread, a jar of sweet jam, or a hand-burned wooden ornament, these gifts are sure to leave a lasting impression. This holiday season, let your creativity shine and create gifts that your friends and family will cherish for years to come. Happy crafting, and be sure to take time for yourself! ❤️

Mental Health Helps: Contacts for reaching out

by Mothersense, posted in Uncategorized

How to Reach Out for Help When Struggling with Mental Health: Resources for Support

Mental health struggles are incredibly personal, and sometimes reaching out for help can feel overwhelming. Whether you are struggling with anxiety, depression, substance abuse, or issues related to sexual identity, there are multiple ways to get support. Seeking help is the first step toward healing, and there are numerous resources available to assist you in moments of crisis or to simply provide a listening ear when needed.

Here’s a guide on how to access the support you deserve.

1. Immediate Help: National Hotlines and Text Services

If you are in immediate distress, there are national helplines that offer confidential and free support, 24/7. These services can provide crisis intervention, emotional support, and guide you toward further resources.

National Suicide Prevention Lifeline (USA)

This is a free, confidential, 24/7 service that provides immediate support for anyone in crisis or experiencing suicidal thoughts. They also offer resources to help with mental health struggles such as depression, anxiety, and emotional distress.

Crisis Text Line

  • Text: Text “HELLO” to 741741
  • Website: Crisis Text Line
  • Available 24/7, Crisis Text Line offers text-based crisis intervention. It’s available for anyone experiencing stress, anxiety, panic attacks, or other emotional distress. Whether it’s a small issue or a life-threatening crisis, text lines offer help wherever you are.

The Trevor Project (LGBTQ+ Crisis Support)

  • Phone: 1-866-488-7386
  • Text: Text START to 678678
  • Website: The Trevor Project
  • The Trevor Project provides crisis intervention and suicide prevention services specifically for LGBTQ+ youth, offering help in a safe, nonjudgmental space.

Substance Abuse and Mental Health Services Administration (SAMHSA)

  • Phone: 1-800-662-HELP (1-800-662-4357)
  • Website: SAMHSA Helpline
  • This is a free, confidential, 24/7 helpline for individuals and families facing mental and/or substance use disorders. SAMHSA offers referrals for treatment facilities, support groups, and more.

2. Specialized Support: Mental Health Resources for Specific Issues

For LGBTQ+ Youth:

  • PFLAG National
    • Phone: 1-202-467-8180
    • Website: PFLAG National
    • PFLAG is the first and largest organization for LGBTQ+ people, their parents, families, and allies. They offer local chapters that provide resources, support, and guidance for individuals navigating identity, especially in challenging times.

For Survivors of Sexual Abuse:

  • RAINN (Rape, Abuse & Incest National Network)
    • Phone: 1-800-656-HOPE (1-800-656-4673)
    • Online Chat: RAINN Online Chat
    • RAINN provides confidential support for survivors of sexual violence. Whether you need to speak with a counselor or are seeking help finding resources, RAINN is a trusted resource.

3. Mental Health Support Through Therapy and Counseling

If you’re feeling overwhelmed, talking to a therapist can provide professional support. There are numerous platforms that offer therapy services online or in-person. Many providers offer sliding scale fees to make counseling more affordable.

BetterHelp

  • Website: BetterHelp
  • BetterHelp is an online therapy platform where you can connect with licensed counselors through text, video calls, or phone calls. It’s a flexible option for people who may not have access to in-person therapy.

Talkspace

  • Website: Talkspace
  • Like BetterHelp, Talkspace connects you with licensed therapists for online sessions. You can access therapy through text, voice, or video chats, giving you a private and accessible way to reach out for help.

4. YouTube Resources and Mental Health Education

Sometimes, we just need a bit of guidance or even just to hear someone else’s story. YouTube has a variety of resources that offer mental health tips, coping strategies, and motivational support. Here are some helpful channels to check out:

  • Kati Morton
    • Channel: Kati Morton
    • Kati Morton is a licensed therapist who shares videos on mental health topics, ranging from anxiety and depression to relationship struggles and self-care.
  • Psychology In Seattle
    • Channel: Psychology In Seattle
    • Dr. Kirk Honda is a licensed therapist and professor who discusses real-world mental health topics, psychological theory, and personal experiences in a relatable way.
  • The Mighty
    • Channel: The Mighty
    • The Mighty shares empowering stories and educational videos on a wide range of topics, from mental health to chronic illnesses, and offers a supportive community for individuals living with disabilities and mental health challenges.

5. Local Support Groups and Services

In addition to national services, there are often local support groups that provide in-person or online gatherings. These groups can offer safe spaces to talk about your experiences and hear from others who may be going through similar struggles.

NAMI (National Alliance on Mental Illness)

  • Phone: 1-800-950-NAMI (1-800-950-6264)
  • Website: NAMI
  • NAMI offers support groups, resources, and education for individuals and families affected by mental health issues. They have local chapters across the United States that provide peer-led groups.

6. Apps for Mental Health and Wellness

Sometimes, technology can offer a supportive, non-judgmental way to practice self-care and manage mental health. Here are a few apps designed to help with mental wellness:

  • Calm
    • Website: Calm
    • Calm provides guided meditation, breathing exercises, and sleep stories to help reduce stress and promote relaxation.
  • Headspace
    • Website: Headspace
    • Headspace is another app that offers mindfulness and meditation resources to help manage anxiety, stress, and mental clarity.
  • Sanvello
    • Website: Sanvello
    • Sanvello offers a range of tools, from meditation to mood tracking and therapy. It’s designed to help with stress, anxiety, and depression.

You Are Not Alone

Struggling with your mental health can be isolating, but it’s important to remember that help is available. There is no shame in reaching out, whether it’s through a crisis hotline, therapy, or community resources. You deserve support, and these resources are here to offer just that.

Whether you’re dealing with mental health challenges, identity struggles, or substance abuse, there are people who care and who can help you navigate these tough times. Don’t hesitate to reach out—healing is possible, and taking the first step is often the hardest part. You are worth it.