Media and cinema productions have made it seem as if individuals who suffer from a mental health disorder are dangerous. All forms of media -including television, films, magazines, newspapers, and social media- have been criticized for disturbing negative stereotypes and inaccurate descriptions of those with mental illness. For example, the movie Split tells the story of a man who suffers from Dissociative Identity Disorder (DID), and his character is portrayed as a monster or dangerous. Unfortunately, this is very common amongst films, the characters are portrayed as overly hysterical, unpredictable, and dangerous. However, that is far from the truth, in fact, many individuals who suffer from a mental health disorder are more likely to be a victim rather than a perpetrator- of violence. The general population should not be sacred when interacting with someone who is mentally ill. Perhaps, the same individual might be scared of themselves because they have little control of their behavior. Instead of being judgmental and believing stereotypes, the general population should be more open-minded and learn reliable information that is not from the media.

Oftentimes, movies stereotype individuals with schizophrenia as being violent and unpredictable. However, the risk of violence is small, but suicide risk is higher than average (DeMare 2016). According to the American Psychiatric Association (2020), schizophrenia is a chronic brain disorder that interferes with normal brain activity. When the disorder is active, symptoms include delusions, hallucinations, disorganized speech, trouble with thinking, and lack of motivation (American Psychiatric Association, 2020). Furthermore, Schizophrenic individuals may experience episodes in which they are unable to distinguish between real and unreal experiences. Symptoms usually first appear in early adulthood and can equally affect both men and women. As an individual gets older their symptoms can often decrease (American Psychiatric Association, 2020). Treatment can improve symptoms and the likelihood of a recurrence can be diminished. Therapy, psychosocial support groups, and medications can manage the illness and improve an individual’s life.

The representation of mental disorders in contemporary films has been scrutinized by critics for years- especially those films that deal with schizophrenic individuals. Movies are designed to entertain the audience, but individuals with schizophrenia are affected by these distributing films. In films, schizophrenic characters are referred to as “crazy” or “sane” characters- reinforcing the stigma. Filmmakers typically like to exaggerate symptoms and give a negative representation. Also, they tend to focus on violence, traumatic events, and hallucinations when depicting and shaping characters with schizophrenia. According to DeMare (2016), wrongly portraying or exaggerating symptoms of schizophrenia in films can negatively affect the public’s view of the disease. In fact, the general population has claimed violence and unpredictability are the most pressing concerns when it comes to individuals with schizophrenia (DeMare, 2016). This can only be explained by films exaggerating the frequency of violent actions committed by schizophrenic characters. In reality, most individuals suffering from schizophrenia are not dangerous or violent. However, individuals who are not following their doctor’s orders and not taking their medication, are more likely to cause harm to themselves.

Violence is one of the common and most enduring myths around schizophrenia people. In the public’s opinion, individuals diagnosed with schizophrenia are associated with violence than any other type of mental health disorder. However, there is no evidence to support this myth. According to DeMare (2016), schizophrenic individuals are more at risk of dangerous behavior, but it is comparatively rare. Most individuals do not display violence or any other dangerous behavior. However, some schizophrenic individuals may become violent when suffering from acute psychosis (DeMare, 2016). When suffering from a psychosis an individual may experience delusions and hallucinations affecting their ability to think. In some cases, when an individual acts out violently, the delusions are usually influenced by dangerous behavior. Unfortunately, it is more common for people with schizophrenia to harm themselves rather than other people.

People with schizophrenia should not feel any less when compared to the general population. They are humans beings too trying to live a “normal” life. For the stigma to decrease, films or any sort of media must stop exaggerating schizophrenia symptoms. They should not portray schizophrenic individuals as violent or dangerous. Instead, they must bring awareness and talk about the real issue which is high suicide rates. It is more common for a schizophrenia individual to harm themselves rather than another person. As a society, we must stop being judgmental and instead be more open-minded.

References:
American Psychiatric Association. (2020). What is Schizophrenia?. DeMare, N. (2016).
​Exaggeration and Stereotypes of Schizophrenia in Contemporary Films. Inquiries Journal.

About the Author:
Jennifer Rosales is an undergraduate intern from Fisher College in Boston, MA. ​

As we honor Black history month during February, we must also take this opportunity to raise awareness of mental health in the Black community. If mental health remains unacknowledged, the Black community will remain incomplete until mental health disparities among this group are addressed. Mental health is an essential part of overall physical health and satisfaction. According to Vance (2019), there is an increased rate of mental health concerns, such as Generalized Anxiety Disorder and Major Depression in the Black community. The increase of psychological difficulties in the Black community is related to racism, discrimination, and intergenerational trauma. Other disparities, such as economic, social, political influences may also increase the risk of developing a mental health disorder (Vance, 2019). These disparities are not new phenomenons, they have been present and passed down for generations. Raising awareness of mental health in the Black community can reduce the stigma and break down barriers.

Members of the Black community face structural challenges accessing the care and treatment they need. Despite of needs, only one in three Black adults who need mental health care receive it (Vance, 2019). Moreover, Black adults are also more likely to go to the emergency room or primary care rather than a mental health specialist. According to Vance (2019), adults in the Black community are 20% more likely to develop a serious mental health disorder when compared to white adults. Also, Black adults are more likely than white adults to report symptoms of emotional distress, for example, sadness and hopelessness. These symptoms can be generated due to living in poverty or experiencing socioeconomic disparities such as health, educational, social, and economic resources. Unfortunately, African Americans are more likely to live in poverty compared to any other racial group (Vance, 2019). Living in poverty can worsen mental health outcomes and prevent individuals or families from leaving poverty; creating a vicious intergenerational cycle of poverty and poor health.

Socioeconomic disparities are not the only barrier members of the Black community have to confront. According to Vance (2019), there is a significant stigma associated with mental health concerns within the Black Community. These ideas often lead individuals to have a negative attitude and belief towards people who suffer from mental health conditions. Studies have shown that 63% of Black individuals believe that mental health conditions are a sign of weakness (Vance, 2019). As a result, individuals who suffer from a mental health disorder experience a sense of shame and low self-esteem. Many of them fear being discriminated against due to their health conditions. This fear prevents members of the Black community to seek mental health care when they need it. However, due to the lack of acknowledgment and information, many members of the black community struggle with discussing the topic of mental health. Destigmatizing mental health is important because it can help individuals in the black community to understand that mental health care is an essential part of life.

Additionally, rather than seeking help from a mental health specialist, many Black individuals prefer support from their faith community or church. According to Vance (2019), in many Black communities, the church, mosque, and other faith institutions play a crucial role as a meeting place and source strength. Being part of a faith community can help in the recovery process because their personal beliefs, norms, values, and culture are being understood by a religious leader. However, many religious leaders are not trained to handle mental health disorders. Members of the Black community must understand that faith institution and churches are not their only options when wanting to receive mental health care.

Despite encouraging black individuals to seek help from a mental health specialist, many of them choose not to because of prejudice and discrimination in the health care system. Unfortunately, many Black individuals have negative experiences when attempting to seek treatment. According to Vance (2019), there are higher rates of mental health problems in the black community and lower rates of mental health services when compared to other racial groups. Additionally, many Black individuals who have received help have noticed a lack of cultural responsiveness. This can ultimately lead to mistrust of mental health professionals and create a barrier for many to engage in treatment. Therapists must be culturally responsive because it can provide the ability to adapt the treatment to meet the client’s needs within their cultural framework (Vance, 2019). It is recommended for clients to ask their providers questions so they can gain a sense of their level of cultural awareness. Providers expect and welcome questions as it can also help them better understand what is important in their treatment. Communication and cultural awareness between a person and their mental health care provider is a key aspect of treatment. Most importantly, Black individuals need to feel that their identities are understood by their providers in order to receive the best support.

References:
Vance, Thomas. (2019). Addressing Mental Health in the Black Community. Columbia University Department of Psychiatry

Suffering from depression or feeling depressed can drain your energy, motivation, self-esteem, and make it difficult to get through the day. Making an effort to be active is easier said than done, especially during a pandemic. During these challenging times, many individuals are stressed about social isolation, the worry about jobs, money, and health. Unfortunately, some have experienced the profound feelings of loss that can trigger depression for the first time or worsen symptoms if already diagnosed. There has been a lot of change during the pandemic, from humans beings being social creatures to no social contact. Being cut off from the love, support, and close contact of family and friends can prompt depression. Social distancing and quarantining have been difficult for many individuals, it can leave someone feeling isolated or lonely. But let’s be realistic, there is no easy fix for recovering from depression, and finding distractions can be difficult since the pandemic has limited numerous activities. Finding ways to climb out of a depressive episode is not easy, however, many activities can alleviate depression during these challenging times. Many activities can help with depression, from therapy activities, outdoor or indoor activities. Everyone is different so be sure to find a coping mechanism that works best for you.

When an individual is depressed and isolated from their social network, the negative thoughts in their heads never seem to stop. However, focusing on something that adds meaning or purpose to your life is the first step to being able to find a great coping mechanism. Activities to Alleviate Depression: Advanced Psychiatry (2020) suggested walking, riding a bike, or gardening is a great outdoor activity that can boost your mood. Spending time in nature whether it is walking on the beach or going for a hike, can ease stress and uplift your mood. Also, you can remain six feet apart from others and enjoy the fresh air. However, many individuals cannot go outside for various reasons, some might have a harder time getting out of bed let alone the house due to depression. Nonetheless, there are still plenty of activities to do indoors, for example, cooking, baths, games, or reading. Hands-on activities like arts and crafts are a creative way to express thoughts and emotions. Writing, drawing, coloring, and painting are some examples of creative outlets that occupy the mind and bring peace of mind. Other indoor activities like knitting or embroidery involve a lot of detail focus, leaving no room for unwanted thoughts.

Additionally, therapy activities are other alternatives that allow the mind to relax and block off unhappy thoughts. Activities to Alleviate Depression: Advanced Psychiatry (2020) recommended trying yoga and meditation. Yoga goes beyond physical benefits, it allows the mind to practice mindfulness which can help treat depression. Moreover, you will see an overall improvement in your physical and mental health. Many states have closed gyms and other facilities, but go on YouTube and search for yoga classes. Many instructors teach different levels, from beginners to advance. Like yoga, meditation is an excellent way for you to learn how to relax your mind and efficiently refocus it. Practicing meditation can help develop qualities like mindfulness, which can also help with depression. According to Activities to Alleviate Depression: Advanced Psychiatry (2020), mindfulness teaches individuals how to respond to stress with an awareness of what is happening in the present moment.

All these activities are great for alleviating depression during these challenging times, but being kind to yourself and practicing self-acceptance are effective ways in helping you feel better. Self-love is the best love! Being kind to yourself promotes happiness and confidence. During these unprecedented times, it might be harder to practice self-love due to gyms being closed, not getting hair cuts regularly, or not being able to attend to your favorite hobbies. However, there are other ways you can practice self-love safely during the pandemic. Treat yourself to things that are coming and boost your mood. Lighting scented candles or taking bubble baths are relaxing activities that help ease the mind. Listening to music is another form of self-love, it reduces stress, improves mood, and creates relaxation and happiness in everyday life.

No one thought the pandemic was going to last this long and to be honest the end is nowhere near. As humans, we have to accept the circumstances and learn how to adapt by finding new hobbies or rekindle old ones. Go out and be spontaneous! Try something new by getting out of your comfort zone, it can either be an indoor, outdoor, or therapeutic activity. There will be days where you refuse to get out of bed or the negative thoughts continue to linger around your head. But you must tell yourself that you are worthy and stronger than your emotions. More than ever it is very important to keep our brains busy, good thoughts attract good things so try your best to stay positive during this time.

References:
Activities to Alleviate Depression: Advanced Psychiatry. (2020). Advanced Psychiatry Associates.

About the Author:
Jennifer Rosales is an undergraduate intern from Fisher College in Boston, MA. ​

Sleep is essential- it is as important to our bodies as eating, drinking, and breathing. Quality sleep helps maintain good mental and physical health. Sleeping allows our bodies to repair themselves, helping foster both mental and emotional resilience. However, sleep deprivation can affect concentration levels, psychological state, and emotional vulnerability. Sleep and mental health are closely connected and have demonstrated links to psychiatric disorders. Sleep and Mental Health (2020) stated that “chronic sleep problems affect 50% to 80% of patients in a typical psychiatric practice, compared with 10% to 18% of adults in the general U.S. population.” Studies have shown that sleep deprivation may develop some psychiatric disorders, but mental health conditions can also worsen sleep. Insomnia, for example, can be a contributing factor making it harder to sleep and worsening other mental health problems. Sleep problems are common in patients with anxiety, depression, bipolar disorder, and ADHD (Sleep and Mental Health, 2020).

Although the relationship between sleep deprivation and mental health is not yet completely understood, researchers have suggested that quality sleep can positively impact mental health. Chronic sleep deprivation can influence negative thoughts and worsen mental health problems. Poor sleep can also affect decision making and irrationality. According to Dimitriu (2020), there are four stages of sleep but the most important stage is the REM stage (rapid eye movement). During the REM stage, it provides cognitive, and emotional benefits, as well as, helps regulate emotions. At the same time, the brain is processing new information which helps improve memory. However, individuals with mental health disorders and sleeping disorders suffer from insufficiency of restorative sleep (Dimitriu, 2020). Some may experience changes to their sleeping patterns, making it difficult to get a full night’s sleep. Other individuals spend more time in lighter stages of sleep, and less time in deep and REM stages of sleep (Dimitriu, 2020). 

Researchers have found that poor sleep is both a cause and a symptom of mental illnesses. According to Sleep and Mental Health (2020), individuals with major depression either suffer from insomnia or obstructive sleep apnea. Or visa versa, insomnia and other sleep disorders can also increase the risk of developing depression. Additionally, individuals who suffer from anxiety disorders take longer to fall asleep or sleep less deeply. Insomnia can also worsen the symptoms of anxiety disorders or decrease recovery time. Sleep deprivation affects children with ADHD making it difficult to fall asleep, stay asleep, and get a good night’s sleep. 

Although mental health disorders can disrupt sleep and lack of sleep can affect mental health disorders, there are ways to improve both sleep and psychiatric disorders. Every individual’s situation is different, so the treatment depends on the person. According to Sleep and Mental Health (2020), some treatment recommendations include a combination of lifestyle changes, behavioral strategies, and psychotherapy. Some lifestyle changes include reducing the use of caffeine, alcohol, and nicotine in the evening. All three substances contribute to sleeplessness so avoiding or eliminating them from an individual’s life is best. Being physically active can help fall asleep faster, spend more time in deep sleep, and awaken less often during the night. Experts also recommend removing distractions from the bedroom like a television or a computer. Some experts also recommend avoiding naps during the day, this will ensure sleep is more restful at night. Having a set bedtime and maintaining a steady sleep schedule can be very beneficial. Relaxation techniques like meditation, deep breathing exercises and progressive muscle relaxation can help with anxiety and sleep disorders. Furthermore, cognitive behavioral therapy is another option for individuals who suffer from insomnia or psychiatric disorders. Sleep and Mental Health stated that “cognitive-behavioral therapy helps with changing negative expectations and try to build more confidence techniques so that they can have a good night’s sleep”. Finding the best treatment may take some time, but finding that process can help you fall asleep quicker and stay asleep throughout the night. 

​References:
Dimitiu, A. (2020). Mental Health and Sleep. Sleep Foundation Sleep and
        Mental Health. (2020). Harvard Health Publishing

It has been proven that being physically active has a lot of physical and mental health benefits. Exercising regularly cannot only help with weight loss, but also help with depression and anxiety. But what about college or elite athletes who train regularly? Does their training and performance cause them to feel burnt out or depressed? Many assume that mental health issues in athletes are rare, as they are often perceived to be healthy individuals. However, this can be far from the truth.

According to the Global Sports Matters (2018), mental health issues amongst athletes are similar to those of the general population, showing that physical fitness and focus on training do not diminish the prevalence of disorders such as depression, generalized anxiety disorder, social anxiety disorder, panic disorder, and eating disorders. According to Athletes for Hope (2019), 33% of all college students have experienced symptoms of depression, anxiety, and other sorts of mental illness. Among professional athletes, up to 35% of elite athletes suffer from burnout, depression, anxiety, and eating disorders. Unfortunately, many athletes do not seek help because of the mental health stigma or being seen as “weak.” This mental health stigma impacts the ability to seek counseling, not just with athletes but with most people overall. However, in the athletic community, speaking up about emotional health issues can make an athlete seem vulnerable or “weak.” In the competitive world of sports, vulnerability and weakness is the last thing an athlete wants to show. Stigma has been the most commonly reported factor preventing athletes with mental health issues seeking help.

Another reason why athletes do not seek help is that they are expected to be “mentally tough”. Being “mentally tough” means never showing weakness or admitting that you are not okay. It’s a term that has to be thrown around in every sports field, gyms, practices, and locker rooms. It’s supposed to represent determination and courage. Athletes have been taught their whole life to be tough and to push through. Push through against failure, feeling bad, or even feeling down. Being “mentally tough” wins championships and every coach and athlete wants the status, the praise, and the big trophy. But it is important to take into consideration that a person’s mental health is way more important than a championship ring. Even the greatest athletes of all time have mentioned they suffered from depression or anxiety at their highest peak of training and performance. The gold olympian Micheal Phelps tells his story when he suffered from suicidal thoughts and depression even at the peak of his remarkable swimming career. He calls depression and suicide among Olympic athletes an “epidemic”.

Mental health stigma is still an ongoing issue in the athletic community and coaches and organizations must be aware of how to deal with mental health issues. Athletes should be provided with support and help them overcome the stigma of admitting they might need counseling or therapy. Athletes from all levels should be encouraged to ask for help and feel no judgment. Asking for help should be normalized and there is no downside to speaking up. Soloman Thomas, San Francisco 49ers defensive tackle, once said “being vulnerable is showing unbelievable strength and leadership”. For athletes to lose the stigma of help, there has to be a culture shift in sports. In the athletic community, mental health should never be overlooked or ignored. Organizations need to understand that mental health is important and all athletes need to realize that asking for help is not a sign of weakness. It’s helping them realize it is just like an injury that needs treatment. No athlete should suffer in silence or feel ashamed when asking for help. It will make them feel lonely, abandoned, or unsure where to turn. So if an athlete is reading this, you are not alone. It is not weird to ask for help, if anything, it could be the most important thing you can do.

References 
Athletes for Hope (2019). Mental Health and Athletes. http://www.athletesforhope.org/2019/05/mental-health-and-athletes/

Global Sport Matters (2020). NCAA Faces Uphill Battle Getting Mental Health Care to
Students Athletes. https://globalsportmatters.com/health/2019/08/21/ncaa-faces-uphill-battle-gettingmental-health-care-to-student-athletes/

If you’re like most people, there seems to be a general consensus that the world’s events have, “taken a turn for the worse.” At every turn, it seems that there is a never-ending onslaught of negative news, from various crimes, to racism, natural disasters, and now, an unprecedented global pandemic. It can be difficult to know what you should focus on, what to care about, and where to allocate your time and energy. If you care about pollution, can you also care about children receiving an adequate education? Is it possible to be invested in equality for all and be an animal aficionado? Does caring about one relevant cause take away from potential work in another cause? The choices can appear to be maddening at times and can lead to compassion fatigue, ambivalence, or apathy towards any cause. 

The world’s current climate and events in addition to months of uprooted routines and isolation during the pandemic have caused unprecedented rates of mental health difficulties. Many agencies and mental health providers are witnessing a surge in new cases and regressions in existing mental health cases. Studies indicate that COVID-19 is associated with increased anxiety, depression, and insomnia, as well as an increased fear of contagion in general. Research also indicates that health care professionals, including behavioral health specialists, are distressed and thinly stretched (Sher, 2020). 

In addition to mental ambivalence regarding global betterment and strain in an era of rising mental health concerns, we often stumble upon well-meaning “toxic positivity” posts. Toxic positivity, as defined by The Psychology Group, is, “the excessive and ineffective overgeneralization of a happy, optimistic state across all situations, resulting in the minimization and invalidation of authentic human emotional experience.” Think about a time when you have felt anxious or upset about something. Perhaps you have shared your fears and concerns with a well meaning friend or family member only to be met with, “don’t be so negative! Think positively and all will be well.” This is an example of toxic positivity. 

Although positive thinking is powerful and is a large component of many behavioral health treatment modalities, allowing negative feelings and fears to be validated and processed is just as important. I will often tell clients that one of the initial things they can do when they find themselves experiencing negative emotions are to check in with themselves about the feeling. I then ask them to acknowledge the negative emotion and attempt to assess where the feeling stems from. Have they had a particularly stressful day or is a negative experience from a while ago lingering and causing residual negative emotion? After the acknowledgement and validation of a negative feeling, it is then appropriate and helpful to challenge the negative thoughts or find ways to reframe them. 

So what can be done in an era of a million causes where emotional restriction seems like the safest option? The first step is to prioritize self-preservation over all other causes. In order to work on self-betterment in addition to caring about global causes, active work must be done to ensure that your own mental health is secure. Self-preservation may mean not having the news on or constantly tracking the pandemic numbers. The saying, “you can’t pour from an empty cup,” is applicable here. Setting clear boundaries for helping, making time for self-care, and still being aware of global events are not mutually exclusive; it is acceptable and, even crucial, to take a step back. Additionally, in a time where social isolation is at its peak, utilizing virtual resources and support groups can be particularly helpful. 
​
References: 
Sher, L. (2020). The impact of the COVID-19 pandemic on suicide rates. QJM: An International Journal of Medicine, 1–3. https://doi.org/10.1093/qjmed/hcaa202

According to the Faces of Abnormal Psychology Interactive website, fifteen to twenty Americans will experience major depression at some point during their lives. Approximately one half of people who experience major depression have only one episode. Researchers estimate that 3% of children and 12% of adolescents will suffer from depression in the future. Women are almost twice as likely as men to experience depression. In their lifetime, 24% of women and 15% of men will suffer from depression. One in four women and one in almost every six men will warrant the diagnosis of major depression in their lifetime. This can be explained by the hormonal changes during a woman’s lifespan. However, this research remains tentative and controversial. Individuals with depression are often diagnosed with other co-occurring disorders including substance abuse, anxiety disorders, and eating disorders. Lastly, researchers estimate that up to 80% of suicide deaths in the U.S. involve individuals that suffer from major depression.
Major depression can affect all aspects of an individual’s life. It can affect a person’s body, thoughts, and mood. The disorder may affect a person’s appetite and sleep intake, as well as the way they feel about themselves. The symptoms of major depression can be broken down into four categories. First, depression affects a person’s thinking and can create difficulties in regard to memory and decision making. This may make it difficult for someone to concentrate, causing their thoughts to acquire a negative tone. Changes in feelings can lead to a lack of motivation and mood stabilization. This may cause the person to become irritable, sad, and to no longer enjoy activities that once were pleasurable. Changes in behavior may mean that they are apathetic and withdrawn from the people around them. Some individuals experience excessive crying, and lose interest in sex. Others neglect their personal hygiene and have difficulty getting themselves out of bed. Some express psychomotor agitation in which they seem unable to sit still. Lastly, changes in physical well being means that someone may feel run down and suffer more aches and pains. Individuals that experience physical symptoms are more vulnerable to opportunistic viruses.
There is strong evidence that psychological factors, including events in a person’s life, their cognitive style, and their culture, strongly influence the probability of becoming depressed. Depression is a common and normal reaction to negative events in a person’s life. Some 65% of people with a non-melancholic depression report a negative event, such as breakup or financial problems, within the preceding six months.  Characteristics- Psychiatrist Aaron Beck argued that people with depression have negative views of themselves, of their world, and of the future. He believes these negative views cause a cascade of erroneous thinking. People with depression also tend to believe that they assert very little control over both the positive and negative events in their lives. This sense of helplessness may contribute significantly to their depression.
A number of different strategies have been developed for the treatment of depression. These include medically based approaches as well as various forms of psychotherapy. The class of medications most commonly prescribed for depression is SSRIs, which are selective serotonin reuptake inhibitors. Some of the more common SSRIs include Zoloft, Prozac, and Celexa. These drugs operate by inhibiting the process of reuptake within particular synapses. When reuptake is inhibited, the neurotransmitter serotonin remains in the synapse for longer which leads to enhanced mood. A second medical method for treating depression, particularly in extreme cases, is called ECT, or electroconvulsive therapy. In ECT, a small electrical current is passed through the brain of an anesthetized patient for about one second. This current activates the brain and induces a seizure. This seizure will usually last from 30 to 60 seconds. When the patient wakes up approximately 15 minutes later, he or she may feel some short-term soreness. However, the patient often feels a reduced sense of despair. Another form of psychotherapy that has been proven to be effective in individuals with depression is called Cognitive Behavioral Therapy (CBT). CBT can help a person identify their triggers, and challenge their negative core beliefs to promote positive thinking.  
References
Faces of Abnormal Psychology. (n.d.). Retrieved from http://www.mhhe.com/socscience/psychology/faces/lowSpeed.html

I do not have to tell you how much anxiety can hold you back in life. I am sure one can think of many opportunities they have missed out on due to anxiety. There are things you want to do and goals you want to achieve, yet anxiety paralyzes you from taking action. Maybe you want to start taking classes or go on a road trip with your family or friends, but you are too anxious to do so. I am here to tell you that whatever you want to improve in your life is possible. Whether this be your relationships, your career, your health, or any number of goals.
Suffering from anxiety is like having a heavy set of chains dragging you down. This prevents you from achieving your goals with the energy and motivation you need to succeed. One of my favorite quotes is “Live and let live”. When you overcome your anxiety, you can start living your own life, the life you have always been meant to live. This allows your relationships, your social life, and even your work to improve. Overcoming anxiety can improve your overall health, and can even lead to you becoming a better parent. 

The fact is that unless they have suffered themselves, it is hard for people to relate to what you are going through. I want whoever is reading this to know that I understand that it feels like you are trapped in your anxious thoughts and symptoms. I understand the urge to want to stay at home within your comfort zone, what it is like to feel anxious and trapped when you are out surrounded by strangers. More importantly, I want you to know that there is a way out. When anxiety enters your world, your life can be turned upside down. Things you once took in stride now fill you with fear. Whether it is talking to people, driving, or even sometimes walking down the street. I know what it feels like to have your mind become full of intrusive thoughts and feeling your body panic as a result. 

You are probably thinking to yourself, “Anxiety has become such a large part of my life, it is  hard to imagine living without it”. However, breaking free from this cruel prison is not impossible. You can talk to people without feeling nervous. You can drive on busy highways and maybe even enjoy it. You can live your life without constantly worrying about your health. You can have a calm and relaxed body, free from the symptoms of anxiety. You can overcome life’s challenges and obstacles, and feel more confident than ever before. You can enjoy the feeling of breaking free from your anxiety. You can live and let live, learn to be in the present moment without always dreading some imaginary future crisis. You can visit new places and feel comfortable in your own skin. I know you have tried so hard to overcome your anxiety in the past and it is hard to believe that any of this is possible. However, learning new ways of managing and coping with your anxiety can set you free. 

Three steps to making anxiety work for you:
Step 1: Acknowledge your anxiety.
Seeing and labeling your anxiety can help you to move from a reactive, fearful place to a more thoughtful and deliberate one.

Step 2: Own your anxiety.
Connect with the life values and positive motivations underlying your anxiety. “I’m anxious about _____, because I deeply care about ____.“
Step 3: Use your anxiety.
Channel the energy of your anxiety into pursuing those life values, values-based goals, and deepening your connections.

Despite the many negative effects of the pandemic, there are many positive takeaways that one can learn from the “pause effect” that the whole world has been witnessing and experiencing at the moment. These strategies can help us to move forward. One could argue that the whole world is on pause right now, a pause that we have never experienced before. However, there are many things that one can learn from this state of events. 

In psychology there is a technique we call “clearing the deck.” This technique involves imagining what your life would be like if you did not have a whole schedule. What would it be like if you did not have a million things to do? What would you actually choose to put back into your life? This pandemic in many ways has given us a chance to redefine our “new normal”.  What do we want to keep and what positives have come out of this that we want to continue to apply? Similar to New Year's resolutions, this pandemic has left many of us reflecting on our past, present, and planning for our futures. I would like to encourage you to think about what practices you like that you are currently doing, and what systems you have in place that have been working for you. Think about relationships that you would like to improve moving forward and which ones you might want to change. 

This pandemic caused many of us to reflect on how we create our life moving forward. This is a unique opportunity that I hope many can take advantage of. Often you hear people advise you to “clear out your closet.” We can utilize the same framework in our life currently. Using the term “clearing out the closet,” we can ask ourselves what we would like to take out, as well as what we want to invite in or add. This pandemic has made us all really think about what is important to us. Some of us may have developed better ways to manage their ADHD. Working from home during this pandemic has enabled many individuals with ADHD to move around and take breaks whenever needed. It has also offered the opportunity to start work earlier or later in some cases. On the opposite side, others are struggling due to the loss of structure. If this is the case for you, please think about what it has been like for you to lose that structure. What structure have you found helpful in the past? What is working for you or is not working for you at the moment? These questions can help us draft and build an action plan for moving forward.

During this “clearing the closet” exercise, we usually take a look at what is important to us. This includes what we want removed and/or put back into our lives. Do we really enjoy that fitness class or spending time with a certain person? Do we want to try different activities every single night? Who has reached out to you in times of stress and who do you really enjoy talking to? Who you are less excited to speak to? What activities do you look at today that you are really not as excited about or do not want to participate in anymore. This is the time to make a choice. 

During this opportunity to “clear the closet,” allow yourself to think about what you want your future to look like. One strategy to help us visualize this is called the wheel of life. In the wheel of life, we write down different categories to separate the things in our lives that we feel are  important. Whether it’s family, faith, health, managing ADHD, or significant others; use colors to highlight how happy you are in each area. For example, if you are happy with your exercise routine you would color in the whole piece of that pie. If you have finances that you are not satisfied with you might only color in a small part of that piece specifically. 

The purpose of this exercise is to give you a visual guide of how you view your life. Many people with ADHD perform better with visual cues. It can give you a snapshot of how you see your life right now, and provide you with an opportunity to see which areas you want to improve or focus on. Some example categories are as follows: Family, Faith, Fiances, Health, Social Relationships, Significant Others, managing ADHD, Exercise Routines, etc.

As many states are beginning to reopen after weeks and months of stay-at-home advisories  due to the coronavirus, many events that were scheduled to take place during the summer and upcoming fall were and remain canceled as of today. Among these events is the LGBTQ Pride Month parade that was planned for June of this year. 
Pride Month, which usually sees several planned parades, marches, and festivals all around the globe provides a safe space for thousands of individuals within the LGBTQ community and their allies to embrace and celebrate different identities. The Coronavirus has shifted many of our lives in the past few months, more than we could ever anticipate. While we cannot celebrate Pride Month in the way we usually would, we want all LGBTQ+ individuals to know that we are with you not only this month but every month throughout the year. As many groups around the country are now targeted more than ever before, it is more important than ever to stand proudly together and to support and uplift each other. 

While Pride Month usually consists of planned in-person gatherings and events, this year we will see a shift with organized virtual Pride events offering a new way to celebrate the LGBTQ+ community. Thanks to many brilliant and visionary minds the LGBTQ+ community will be able to connect to celebrate their resilience, diversity, and history. 

Boston Pride has organized a series of virtual events for the month of June to commemorate 50 years of Pride in Boston, support the LGBTQ community, and to celebrate LGBTQ culture. Events range from panel discussions, to cooking classes, to dance lessons. Key events for Boston Pride include: 

• June 5, Raising of the rainbow Pride flag on City Hall Plaza, 12pm
• June 5, Author Talk with the Boston Public Library: Eric Cervini of “The Deviant’s War: The Homosexual vs. the United States of America”
• June 7, Forum:  The Rich History of LGBTQ Bars in Boston
• June 8, Panel:  LGBTQ Veterans Tell Their Stories
• June 9, Pride Lights – commemorates those affected by the HIV/AIDS pandemic
• June 13, Pride Festival and Concert 
• June 25TH - 28TH- Virtual CINCY BLACK PRIDE 

​Cincinnati's Black Pride celebration has announced a diverse slate of online events, including the third year of the Black Alphabet Film Festival. This features work by and documenting the diversity of the Black LGBTQ+ experience, taking place on June 25. The Vizazi Torch Awards, which honor Cincinnati residents working to improve the lives of queer and trans Black people in the city, will be held digitally on June 26. There will also be virtual parties all weekend long, with DJs spinning everything from underground house to '60s classics and African dance music. For more information, please contact Tim West at (513) 818-9596 or via email at [email protected]

Happy Pride!