Who can benefit from mindfulness, though? The answer to that is everyone. The objective of mindfulness is to deescalate rushing thoughts and stressful moments. As an individual who suffers from anxiety, being a mindfulness practitioner is a tool that has been useful when I have utilized it. For some context, allow me to introduce you to my world. I am currently a student-athlete at the University of California, Merced. I also founded a non-profit organization called the "Human Help Project" while working as a sports photographer at the university as well. I major in business management and economics and minor in critical race and ethnic studies. With a workload like this, anxiety attacks are inevitable. Practicing mindfulness is a skill that I learned that allowed me to stay grounded through a sandstorm. Like, how do you actually practice mindfulness? Here are two of my favorite exercises.
This is one that I practice every single morning. Sit in front of a window. This window doesn’t have to have an amazing view; just work with what you have. I use the window that looks into my backyard. Music is optional, but I prefer something soft or relaxing (Pink & White by Frank Ocean is my go-to). Start to name items that you see, then when you run out of things, go back and name the colors that you see. From here, find something that is moving; this could be a bird, a leaf, or even moving blades of grass. Your default can always be the movement of the clouds (be mindful of the sun; it will blind you). Your objective here is to focus your mind on movement and avoid distraction. Don’t analyze, don’t think, don’t complicate; just watch. Whenever you feel ready, your brain will snap back into its regularly scheduled programming, and your exercise is complete.
I regularly perform this exercise to reduce or stop my anxiety attacks. Let’s keep in mind that everyone’s body is unique; there is never a true guarantee. For this exercise, find someplace comfortable for you. I like to close my eyes because I know it helps me focus and control my thoughts. Music is also a personal preference. Start by becoming aware of your breathing, regardless of its state, and taking control. I like to take ten deep breaths—five slow seconds in and five slow seconds out. From here, relax and try to do some body analysis. What part of your body hurts? Which muscles are tight? Focus on that tingling sensation you feel in your fingertips, and when you feel it, send it through your body into your feet. Personally, when I feel the tingles in my fingers and feet, it indicates to me that I have connected my mind and body back together and regained control.
There are various ways in which you can practice mindfulness other than through these exercises. Practice being mindful of the way you talk to others. Practice being mindful of the way you clean and organize. Practice being mindful of attention to detail. Attention and awareness can get overlooked in the frenzy of today’s world, but others will notice and appreciate your efforts. It is important to realize the power of attention. Remember to take a moment and break free from your brain’s daily cycle. Lastly, exercise your mental strength. How focused can you be? How long can you stay like that? Train the mind, and the body will follow.
Myles Haynes is a UC Merced sophomore studying business with a concentration in critical race and ethnic studies, with the intention of opening organic grocery stores in underserved neighborhoods. He founded The Human Help Project while excelling in both his studies and on the basketball court.
The Human Help Project is a student-run nonprofit organization whose goal is to improve living conditions in Merced County's underserved neighborhoods. By offering seasonal clothing, food, and hygiene products to the less fortunate, they act as a vehicle for students to give back and serve those in need.
If you’d like to donate or simply learn more about The Human Help Project please follow us on Instagram @humanhelpproject
Our mental health matters in the same way our lives do. It is an essential part to how we exist in the world, how we navigate difficult times and how we show up for others. I entered into the field of psychology to do my part changing the script. It has always been my passion to support, hold space for, and walk with folks as they navigate their struggles and celebrate their successes.
]]>As we think back to our ancestors being enslaved and subjected to unthinkable cruelty and then reflect on present day America, where police brutality, discrimination, institutionalized racism and systemic oppression continues, it is undeniable that these very factors, directly and vicariously impact our mental health as a people and as individuals. This also complicates our relationship with the mental health system. The traumatizing and re-traumatizing events that are inherent to our existence in this country takes a toll on our mental wellbeing and perpetuates the reality that the systems designed to address mental health never considered us as people who needed mental health support and in some cases still don’t.
The cultural mistrust in the mental health system has denied us the acknowledgement of the impact of living within an oppressive system. Black communities as well as individuals are faced with unique challenges regarding addressing our own mental health struggles, supporting others we know who are dealing with mental health issues or simply accessing mental health care that represents us with awareness and sensitivity. The many internalize stereotypes and ideals such as the “Strong/Angry Black Woman” who agressively defends herself and takes on the stresses of the collective or the “Strong Black Man” who is forced to display a hardcore exterior and withhold his emotional expression as this is a sign of weakness.
The running narrative that we must keep up the facade that everything is ok even when it clearly is not and the pervasive myth that black people are somehow "stronger" and don't suffer from mental illness has many Black americans suffering in silence and feeling as though they should not talk about their struggles out loud. It is this silence that has led to the disproportionately high rates of mental health struggles within the Black community.
It is up to us to change this narrative, by reshaping how and what we think is the norm regarding seeking support and treatment when it comes to mental health struggles. We must erase the taboo of talking to someone outside of the immediate family about our “personal business”. We must acknowledge the profound power of faith and prayer but also recognize that some things can’t simply be “prayed away”. We need to look at therapy as an addition not an erasure of the coping skills we have been taught to utilize to manage our struggles.
Our mental health matters in the same way our lives do. It is an essential part to how we exist in the world, how we navigate difficult times and how we show up for others. I entered into the field of psychology to do my part changing the script. In my work with clients I desire to create a space where authenticity and vulnerability are welcomed. As a woman of color I very much identify with the idea of activating push through but I also say that it is “ok to not be ok”. There is something powerful and life changing when we have representation and are simply understood. It is my passion to support, hold space for, and walk with folks as they navigate their struggles and celebrate their successes.
As we wrap up Black History Month, I thought it would be important to recognize the greatness and success of Black Americans, specifically the Founder and CEO of TheMoodCo. She has shared her story of how she took her struggles and turned them into triumphs as she decided to create and launch this company as a result of her own need to find a way to cope with mental health struggles. Her vulnerability and transparency is such a key factor in what makes TheMoodCo. so amazing but it also sheds light on the ongoing efforts to change the script on how we see mental health. One story can change many and prioritizing our wellness through self-care is one catalyst to finding our purpose, showing up in this world with intention and manifesting our greatness. Mental health care is Self-Care! Please feel free to reach out if you are in need of support.
Iesha Brooks is an associate Marriage and Family Therapist who utilizes the lens of attachment, trauma, and social systems. With her clients she can explore the impact of early childhood experiences and past trauma on the present, and restore and heal from old wounds. She is committed to building the therapeutic alliance and providing clients a safe space to explore, empower and validate the myriad of experiences they might face, especially in today’s world. Iesha is a great fit for clients dealing with Prenatal/ Postpartum, Life transitions, Anxiety/Depression/Complex Trauma, Cultural Identity, and other stressors inherent to navigating social systems. Iesha will start from a place of empathy and curiosity about where you are, where you’ve been and where you want to go. She will hold space for all parts of you to come forward so you can begin to rewrite your story.
*Currently accepting new clients* https://calendly.com/schedulewithiesha
If I can be honest, it did for me. I felt like I was in the Twilight Zone; I was existing but not living. Of course, things happen that are out of our control and you have to learn how to pivot and adjust, but what happens when you’re stuck and afraid? That’s when you have to DO IT SCARED.
Failure. Something I hate... but I’m working on it. I would be so afraid of failing that I wouldn't even try or give up midway through the process. Scared of "looking dumb" and listening to negative talk allowed fear to control my ability to make decisions that would make me happy. The fear of failure will arise when breaking away from the normal routine, both mentally and physically.
I was praying, thinking, and talking things through with my therapist, and I had an "Ah Ha" moment. I heard someone say "We are more committed to a familiar discomfort, than an unfamiliar possibility". Say that a few times and let that sink in
Just think about it. The chances of you getting that house, job/career, that significant other, business, or storefront are high. But you'll never know unless you try.
Whatever it is, DO IT! DO IT BROKE. DO IT ALONE. DO IT TIRED. DO IT SCARED. There is no way we’ll have it all figured out and perfected. Allow yourself to grow. Make mistakes, and get back up. Dream, and dream big. Your dreams will become reality... just watch.
- Asia Seniga
]]>"I decided to commit to self-care, as well as committing to soul-care and loving myself better. This shift in priorities was similar to finding a gold coin".
In that very moment those words "Take Care of Yourself" had become my new reality. I began to notice areas where I would become easily irritated and annoyed, especially when I did not manage my time well. I had to make a change and in doing so, I began to write. I decided to commit to self-care, as well as committing to soul-care and loving myself better. This shift in priorities was similar to finding a gold coin. Finding moments to steal away, take long, hot bubble baths, buying candles, going on prayer walks, sitting in silence, and journaling had become apart of my lifestyle.
Over time I noticed a tremendous change in my mindset. My perspective of life and the people around me changed. When I began to give myself 100 percent, I was able to give 100 percent to my sons, my husband, and the beautiful souls I encountered daily. Self-care isn’t just retail therapy or spending thousands of dollars and regretting it later. It’s learning to be comfortable being alone in spaces where you can meditate and learn from the most intricate parts of you. This allows you to give back to the others you interact with for the rest of your life. With that being said, I now realize that self-care isn’t selfish, it’s imperative.
-Olea Harris, CEO Thiinnkk Pretty
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Here are a few quick and very simple practices to always have a good day.
So, be kind to yourself and every person you cross paths with. Don't become a victim of your own internal battle, release and reset. You are victorious. Stay in the mood.
Angela D. Holmes is a Transformational Speaker, Emotional Fitness Coach, and the author of the book Unscarred. Founder of Arise Consulting and Coaching Institute. She has helped many women harness the power of emotional pain and propel forward against all odds. Angela has 11 years of faith-based emotional strategy, healing, and structure. Based on both professional work, as well as her personal experience of overcoming deep suffering, and adversity. Angela is a California native, she can be found taking long drives and making chocolate.
For booking:I Was Fortunate Enough To Not Be Financially Impacted By The Pandemic. I Was Employed Throughout The Entire Pandemic—That's A Blessing, But In Turn I Learned So Much. 2020 Was A Year Of Revelation For Me. I Struggled With Being Present; Emotionally, Physically, & Spiritually. I Spent So Much Time Occupying My Time Because I “Thrived” On Being Busy. I Worked Two Jobs, Attended School, Took Guitar Lessons, & Boxed. With Everything Shutting Down, The Pandemic Forced Me To Slow Down & Be Present. I Started Taking The Time To Focus On My Spirituality & Really Getting In Tune With My Higher Self & My Creator. You Know, Getting My Chakras All Opened.
"I Met My Best Friend For Life In The Midst Of The Pandemic!! That Was Definitely The Highlight Of That Entire Year".
I Spent Time Getting In Tune With Myself & Discovering What I Will & Will Not Tolerate From Myself & From Others. As A Psychology Enthusiast, I Learned To Allow Myself To Feel & To Get To The Root Of Why I’m Feeling What I Feel. I Really Got Into Dream Analysis & Being Incredibly Intentional About My Feelings & My Actions—Making My Boundaries KNOWN. I Met My Best Friend For Life In The Midst Of The Pandemic!! That Was Definitely The Highlight Of That Entire Year.
Post Pandemic I’m Continuing Along The Path Of Being My Best Self!! Spiritually Growing & Being A Disciple Of The Lords Will, Creatively Growing & Basking In My Truth & Being Unapologetically ME. & Becoming A Skinny Legend!! The Girl That Hated The Outdoors Has Become An Active Hiker & I’ve Just Been On This Incredible Fitness Journey.
I'm Learning To Let People, Well A Person In & Working On Not Being So Guarded. Personally, This Pandemic Had Its Benefits For Me, But It Should Be Noted That Our Government Did A Piss Poor Job At Managing, Supporting, & Protecting The Needs Of It’s Citizens. I Encourage American Citizens To Reclaim Their Power & Fight For Their Constitutional Rights! Fight For Inclusion, For Equality! One Can’t Be Free If We’re All Not Free; This Fight Is An Intersectional Matter.
Written By: Dayjah Burton