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Technically no, my name isnt Brandon. But, Yeah that's it is a really old file. Wow. I never noticed that. I wonder how that happened. Lol I am admittedly not the best with technology. I'll probably just delete that file. If you or anyone else is still interested in those old character work analysis worksheets I will either remake them as images or people could just message me and I'll send it to them via email or discord

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Technically no, my name isnt Brandon. But, Yeah that's it is a really old file. Wow. I never noticed that. I wonder how that happened. Lol I am admittedly not the best with technology. I'll probably just delete that file.

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The best supplements to look after your mind and mental health

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Mind Good nutrition is vital for building up mental resilience in trying times. These are the mood-boosting vitamins and minerals to have in your mental first aid kit, says nutritionist Rob Hobson Our minds have a lot to deal with; be it overscheduled lives, the need to succeed running us into the ground, or the rise of burnout in the workplace.

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Podcasts are growing in popularity and some are bold enough to tackle the taboo topic of mental health in marginalized communities. Take a listen to these 15 podcasts working to end the stigma in communities of color.

Be sure to check out 5 mental health podcasts by therapists of color.

The podcast for women of color who affirm their worth, value mental health, and seek wholeness. Hosted by former therapist & creator of Redefine Enough, Davia Roberts.

Available on iTunes, SoundCloud, & GooglePlay

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15 mental health podcasts for people of color

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Podcasts are growing in popularity and some are bold enough to tackle the taboo topic of mental health in marginalized communities. Take a listen to these 15 podcasts working to end the stigma in communities of color. Be sure to check out 5 mental health podcasts by therapists of color.

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Federally Recognized Indian Tribes
The U.S. government officially recognizes nearly 600 Indian tribes in the contiguous 48 states and Alaska. These federally recognized tribes are eligible for funding and services from the Bureau of Indian Affairs, either directly or through contracts, grants, or compacts.

The Bureau of Indian Affairs provides contact information for each tribe's Tribal Leader.

Cultural Resources for Native Americans
Historic Preservation

The National Tribal Preservation Program helps Indian tribes protect resources and traditions important to them. The program funds Tribal Heritage grants for federally recognized Indian tribes to help them with cultural and historic preservation projects.

The program also funds Tribal Historic Preservation Officers, who:

Inventory tribal historic properties

Prepare and carry out a tribal-wide historic preservation plan

Assist federal agencies with reviewing projects on tribal lands​

When a federal agency reviews a project on tribal land, it must consult:

The Tribal Historic Preservation Officer (for federally recognized tribes), or

A designated representative (for tribes that are not federally recognized).

Federal agencies also must consult with Indian tribes that attach religious and cultural importance to historic properties. It doesn't matter where the properties are located.

Archeology

The Native American Graves Protection and Repatriation Act:

Requires federal agencies and museums to inventory and identify Native American human remains and cultural items in their collections

Requires federal agencies and museums to consult with federally recognized Indian tribes on the return of those objects

Authorizes grants to document and return human remains and cultural objects to their native people

As part of its archeology program, the National Park Service protects historic sites and shares the past with visitors.

The federal Advisory Council on Historic Preservation assists tribes with critical issues. The nonprofit National Association of Tribal Historic Preservation Officers also helps with this effort.

Other Cultural Resources

Housing Resources for Native Americans
If you are looking for housing help, contact the following offices:

You may also locate your state housing counseling agency or call 1-800-569-4287 to locate the agency nearest you.

Native American Housing Programs

Legal Resources for Native Americans
Laws

Crime Prevention

Tribal and Alaskan Native Training - Provides training to reduce crime on tribal lands.

Crime Prevention, U.S. Department of Justice - Supports public safety, victim services, and crime prevention in American Indian and Alaska Native communities.

Crime Prevention, Bureau of Indian Affairs - Office of Justice Services law enforcement programs in Indian communities and on reservations.

Money and Laws

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Indian Tribes and Resources for Native Americans | USAGov

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Federally Recognized Indian Tribes The U.S. government officially recognizes nearly 600 Indian tribes in the contiguous 48 states and Alaska. These federally recognized tribes are eligible for funding and services from the Bureau of Indian Affairs, either directly or through contracts, grants, or compacts.

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The shooting at Pulse in Orlando was a horrifying experience for everyone in the LGBT community, whether we had personal ties or not. Here's a quick guide to mental health resources for short and long-term healthcare. Please add any additional resources in the comments below.

Crisis Hotlines and Text and Chat Services

1) The Trevor Project
What is it?
A non-judgmental hotline with LGBT-sensitive trained counselors you can contact through a call, text, or chat during a mental health crisis and/or suicidal thoughts. Available in the United States.

b) TrevorText
Text the word "Trevor" to 1-202-304-1200
Available Thursday and Friday 4 p.m. to 8 p.m. ET
Standard messaging rates apply

c) TrevorChat
Enter the online portal on The Trevor Project's website.
Available 7 days a week, 3 p.m. to 9 p.m. ET
Free

2) Trans Lifeline
What is it?
A 24/7 hotline available in the U.S. and Canada staffed by transgender people for transgender people. Trans Lifeline is primarily for transgender people in a crisis, from struggling with gender identity to thoughts of self-harm.

Contact information:
a) United States
877-565-8860
Available 24/7

b) Canada
877-330-6366
Available 24/7

3) GLBT National Help Center
What is it?
The GLBT National Hotline provides telephone, online chat, and email peer-support. They speak with callers of all ages about bullying, workplace issues, HIV/AIDS anxiety, coming out, relationships, safer sex, and more. They also have a massive resource database for social and support groups, gay-friendly religious organizations, sports, leagues, student groups, and more.

Contact information:
a) Toll-Free National Hotline
1-888-843-4564
Monday - Friday 4 p.m. to 12 a.m. ET
Saturday 12 p.m. to 5 p.m. ET

b) Youth Talkline
1-800-246-7743
Monday - Friday 4 p.m. to 12 a.m. ET
Saturday 12 p.m. to 5 p.m. ET
For teens and young adults up to age 25

c) Online Peer-Support Chat
Monday - Friday 4 p.m. to 12 a.m. ET
Saturday 12 p.m. to 5 p.m. ET
One-on-one confidential peer support; not for casual chatting.
Chat here.

d) Trans Teens Online Talk Group
Weekly moderated group for trans teens ages 12 - 19
Wednesday from 7-9 p.m. ET
Join the group here.

e) The Gay & Lesbian Switchboard of New York
212-989-0999
Monday - Friday 4 p.m. to 12 a.m. ET
Saturday 12 p.m. to 5 p.m. ET
NYC hotline providing peer-support and information on local resources

4) Fenway Health Helpline
What is it?
Fenway Health provides information, help, and referrals to LGBT callers. They also have a peer listening line.

Contact information:
a) LGBT Helpline (25+)
617-267-9001
Toll-free: 888-340-4528
Monday - Saturday 6 p.m. - 11 p.m. ET

b) Peer Listening Line (25 and under)
617-267-2535
Toll-free: 800-399-PEER
Monday - Saturday 5:30 p.m. - 10 p.m. ET

Where Can I Find LGBT-Friendly Therapists?

1) The Gay and Lesbian Medical Association's Provider Directory
Use the GLMA's free Provider Directory to search for LGBT-friendly healthcare professionals (from therapists to dentists) in your area. Check with each provider to confirm that they accept your insurance or offer a sliding scale fee.

2) Check the Association for LGBT Issues in Counseling's Therapist Listings
This list is less comprehensive, but you may be able to find an LGBT-friendly provider in your state. Only ALGBTIC members and therapists can apply to list their services.

3) Search Members of The Association of LGBTQ Psychiatrists
AGLP's Online Referral System helps you find a psychiatric referral in your area by searching your city, state, zip code, and keywords.

4) Search GLBT Near Me (A Program of the GLBT National Help Center)
GLBT Near Me allows you to enter your zip code and search different categories, including health, professional, recovery, and crisis which can all contain information on LGBT-friendly mental health providers or centers where you can get a referral.

5) Gaylesta: The Psychotherapist Association for Gender & Sexual Diversity
Gaylesta has a handy referral service for providers with a range of training and experience specializing in the LGBT community. You can search by location, specific issues (including bipolar disorder, HIV/AIDS, abuse, and ADHD), and techniques (from psychoanalysis to drama therapy).

Where Can I Find Support Groups?

1) Visit your local LGBT center.
Find an LGBT center near you through CenterLink or GLBT Near Me. Many LGBT centers offer weekly or monthly support groups, or can refer you to somewhere nearby that offers that service.

2) Alcoholics Anonymous
Visit Gays and Lesbians in Alcoholics Anonymous (GaL-AA) to search for a meeting near you. You can also search specifically for meetings for transgender people in AA.

3) Join an online support group.
If you're having trouble finding support groups in your area, check out online resources like Empty Closets, or Support Groups (which has a gay and lesbian section).

Please share any additional resources or providers who have helped you in the comments below. If you are struggling to process or cope with recent events, know that you are not alone. The shooting at Pulse was an act of hate, intended to disrupt and scare our community, but prioritizing your mental health is a defiant, revolutionary act.

We are survivors, and we will live full and happy lives.

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A Get-Started Guide to LGBT Mental Health Resources

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The shooting at Pulse in Orlando was a horrifying experience for everyone in the LGBT community, whether we had personal ties or not. Here's a quick guide to mental health resources for short and long-term healthcare. Please add any additional resources in the comments below. 1) The Trevor Project What is it?

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Quick & Easy Archives - Kosher In The Kitch!

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This Tik Tok wrap hack is a game changer. With just a few simple ingredients, you have an instant delicious meal. Ingredients: Large tortilla wraps Meatless crumbles Salsa Guacamole Cheddar ...

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This Week's Topic: The Current Political Situation

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This Week's Topic: The Current Political Situation

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After pro-Trump extremists stormed the Capitol on Wednesday, the nation has carried on in a nightmarish haze. This is especially true for DC residents: Even if you didn't experience the mob directly, it's still horrifying to know a coup attempt happened just a Metro ride away.

It's understandable, then, that folks may be experiencing anxiety, depression, and trauma after Wednesday's insurrection, say mental health professionals. And the effects of this week's events are likely building upon the already considerable mental toll of 2020. "I think we've all been developing this pre-existing anxiety because we've been in this pandemic, and it's so horrendous, for so long," says Fairfax psychiatrist Susan Trachman.

The events of 2021 can be especially harmful to people who've experienced prior trauma or assault, says Trachman, or who have a history of substance abuse or mental illness. She also points out that people of color may be particularly traumatized after watching the mostly white rioters raid the Capitol, given the disparate police response toward them and Black Lives Matter demonstrators last summer.

Bottom line: we could all probably use some suggestions for how to cope after this week. Here are some tips from mental health professionals.

Self-monitor

If you're unsure whether you're experiencing anxiety, depression, or trauma, check in with yourself and keep an eye out for red flags, says Lisa Ferentz, a Maryland clinical social worker who specializes in trauma. These could include changes in behavior, such as sleeping too much or too little, disconnecting from friends and losing interest in usual activities, or experiencing unusually pessimistic thoughts. Also a red flag: experiencing chest palpitations, heart racing, body pain, or sweating, which can be physical symptoms of anxiety. And keep an eye out for "any self-destructive behavior that is done for the purpose of numbing or self-medication," she says-this could be anything from increased alcohol or recreational drug use to over-eating.

Just log off

It may seem like the natural thing to constantly refresh Twitter while CNN plays in the background, but you're not helping your mental health. "When our brains and our bodies are repeatedly subjected to the visual imagery, the stuff from newscasters and the talking heads and the things on social media, this really exacerbates the feelings of helplessness and hopelessness and anxiety and anger and divisiveness," says Ferentz.

Trachman puts it a little more bluntly: "Stop watching the freaking TV."

Control what you can

"The key here is we really have to refocus on what we can control," says Ferentz. "With all the stuff that's going on, we often become hyper-aware of what's not in our control."

Trachman agrees: "People get scared when they feel things are out of control," she says. "And what can you control? Your environment." Both point to things like exercise, eating well, limiting alcohol, getting enough sleep, and reaching out to friends and family as crucial to maintaining a healthy environment. Self-care is important, too, says Ferentz, and she suggests using aromatherapy, a gratitude journal, or positive affirmations.

Also critical: Not being afraid to seek professional mental health help. "There's no question that now, more than ever, people really deserve the support of therapy," says Ferentz. This could mean scheduling an appointment with a therapist, many of whom are seeing clients virtually right now, or looking into options such as online support groups or mental health workshops.

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We Asked Mental Health Professionals How to Cope With the Trauma of Watching Extremists Storm the Capitol | Washingtonian (DC)

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After pro-Trump extremists stormed the Capitol on Wednesday, the nation has carried on in a nightmarish haze. This is especially true for DC residents: Even if you didn't experience the mob directly, it's still horrifying to know a coup attempt happened just a Metro ride away.

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Ethan Reed, a senior at Parker's Legend High School, was supposed to be tuned into his virtual classes Wednesday afternoon. Instead, he sat with his family glued to the TV watching a violent mob of Trump supporters break down barricades surrounding the nation's Capitol and storm the halls of Congress.

The 17-year-old couldn't believe what he saw. Reed, who is a youth political activist, visited Washington, D.C., in the fall of 2019 and walked the same hallowed halls that were being vandalized. He recently applied to a college near the Capitol with aspirations of going into politics.

But the riot dashed any excitement he had about that future. Instead, disappointment, sadness and then frustration set in as he spent time incessantly doom-scrolling for updates on social media.

"At this point in time, I've lost all respect for the United States," Reed said. "I'm so disappointed with everyone in power right now, frustrated with everything that's happening and it's made me lose my hope and faith for this country."

For Americans, like Reed, who are feeling hopeless, stressed or exhausted, know you're not alone. Mental health experts said it's normal after such an event - even for those who were not at the Capitol on Wednesday.

Vicarious, or secondary, trauma can occur simply by hearing about an event or watching videos of it on the news or online. It's happened to people after other national disasters, such as the 9/11 terrorist attacks, said Dr. Carl Clark, president and chief executive officer of Mental Health Center of Denver.

"It's time to be really compassionate with each other," he said. "People may not be the best right now because of the events that are going on."

An example of loss

The reasons people feel this after Wednesday varies, but a lot of it is due to the feeling that their security and safety were threatened. Some people may have feared the loss of democracy in the United States. People of color may be triggered because police responded to the pro-Trump rioters with far less force and in fewer numbers than they did during last year's racial justice protests, according to mental health experts.

"To have to be thinking about these kinds of things while we're in the biggest spike of the pandemic ever, it just makes me really furious," said Laura Anthony, a psychologist at Children's Hospital Colorado. "It's just wrong and so not what we need to be paying attention to right now."

Americans of all ages are grappling with the scenes that played out in Washington, D.C., including kids. For children, it is important to talk to them about what they are feeling and remind them that they are safe.

But even that can be a challenge. The images of the rioters storming the Capitol and bypassing police officers as members of Congress took cover is frightening, Anthony said.

"This is really not the kind of image I think anyone of us expected to see," Anthony said. "I think sharing the images on the news, of course it's newsworthy, it is going to leave particularly for the younger kids, this feeling of lack of safety."

And just as the reasons vary, so do people's response to the event. People may be feeling mentally and emotionally drained, fatigued, anxious, ashamed, irritable and sad. They may also have a loss of appetite and struggle to sleep. They may even be feeling grief.

"Yesterday is another example of loss," Clark said. "We always had a peaceful transfer of power in the United States and this event was sort of threatening our democracy and that is stressful for people."

Those feelings may only be intensified by a once-in-a-lifetime pandemic, the recent civil rights demonstrations and contentious election cycle. The Mental Health Center of Denver's crisis line received 500 calls last week from people stressed out about the election and had more calls come in Thursday following the events at the Capitol, he said.

Racial trauma

Apryl Alexander, an associate professor at University of Denver's Graduate School of Professional Psychology, wasn't surprised by how many people showed up to the Capitol to object to the election results. However, she did not anticipate seeing the crowd hop fences and scale walls to reach the federal building's steps - especially with so few repercussions from law enforcement.

Alexander, also a community organizer with Black Lives Matter 5280, participated in the summer protests for racial justice following the killing of George Floyd, a Black man in Minneapolis, at the hands of white police.

In the Denver region, several of those demonstrations escalated to violence as police used tear gas, pepper balls, rubber bullets and flash-bangs in response to crowds. An investigation into the Denver Police Department's response found multiple examples of excessive force.

The disparities in how law enforcement reacted then compared to Wednesday cannot be overstated, Alexander said. And the effects have real psychological consequences for people of color.

"There are these spillover effects of racial trauma. So even if you're not directly affected by racial trauma - for example, if it's not family or friends that have been directly impacted - you still feel those effects watching it on TV and social media," Alexander said. "With yesterday's incident and people recognizing the disproportionate treatment of protestors compared to these domestic terrorists, that racial trauma is relived, especially for those who were exposed to it."

To my non-Black friends:

Please don't ask me if I am ok today. I am not. Instead, ask yourself what you are doing to end white supremacy.

- Leslie Herod (@leslieherod) January 7, 2021

What sticks with her the most is not the viral image of a Confederate flag being carried through the Capitol halls, but video of a police officer helping an insurrectionist down the stairs after being removed from the building.

"It's another time in recent months where people are really recognizing that institutional and systemic racism are real, and not just the forms of racism that we're used to, like racial slurs and work discrimination," Alexander said. "It's more than that."

Strategies to decompress

There are strategies people can use to decompress after a traumatic event. Clark suggested "loving kindness mediation," where an individual focuses on a person or animal they care about and repeats four "wishes" for them to be happy, healthy, safe and to take care of themselves. Gratitude journaling, which entails writing down several things you are grateful for daily, also helps alleviate stress, he said.

Eating healthy, staying hydrated and spending time with family can help. So does keeping a normal routine, such as sticking to a sleep and meal schedule, said Kristin Orlowski, a psychologist with UCHealth.

It's possible people are hitting their "surge capacity" because there have been so many traumatic events in the past year, and that can make them feel exhausted or numb. If symptoms persist, a person should reach out to get professional therapy, she said.

For both children and adults, it is recommended that people limit how often they watch the news. It could be as simple as setting a time to watch a silly video, which won't fix what is happening but can help regulate how a person is feeling and make them feel less out-of-control with their emotions, Anthony said.

High school student Reed hopes for "a moment of pause" and called on politicians to help the country heal.

"It's evident a lot of Americans are upset and frustrated about everything, whether they support Trump and don't like the election outcome or it's about yesterday and who fanned the flames," he said. "We need some healing right now."

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Experiencing trauma from storming of U.S. Capitol is normal - even if you weren't there, experts say

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Ethan Reed, a senior at Parker's Legend High School, was supposed to be tuned into his virtual classes Wednesday afternoon. Instead, he sat with his family glued to the TV watching a violent mob of Trump supporters break down barricades surrounding the nation's Capitol and storm the halls of Congress.

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Experience Peace and Clarity with This Meditation and Manifestation Practice

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Counseling Services Locator

TEXT "ITSOK" TO 741741 (Available 24/7)

Resources promoting mental health nationwide.

1-800-273-8255(TALK) - Press 1 for Veterans Line

866-4-U-TREVOR (866-488-7386) (Available 24/7)

Peer and family mental health support by phone, weekdays M - F 9 am - 5 pm

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Counseling Services Locator TEXT "ITSOK" TO 741741 (Available 24/7) Resources promoting mental health nationwide. 1-800-273-8255(TALK) - Press 1 for Veterans Line 866-4-U-TREVOR (866-488-7386) (Available 24/7) Peer and family mental health support by phone, weekdays M - F 9 am - 5 pm

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Unlawful riots broke out yesterday causing havoc, injuries, conflict, and damage in the United States Capitol. At least three people have been reported killed. Frightening images of angry and even armed people storming the nation's capital have flooded our social media feeds and news. And though the Capitol has been secured, many have been left feeling anxious and overwhelmed by these events. Our nation's heightened political divisiveness is unlikely to subside anytime soon, so care for yourself and those around you by prioritizing your emotional health and well-being by using these helpful coping tips.

Take a Break From Social Media. Over the last few months, many of our friends and family have taken to social media to share their political opinions. And for their own well-being, a number of people I know have chosen to "unfriend," "block," or "pause" seeing the offensive feeds that trigger emotional upset. This is a critical act of self-care. After today's riot, consider either taking a break from social media altogether, or disallowing those whose vitriol upsets you to have access to your mental and emotional space. While breaking from social media can trigger " fear of missing out" (FOMO), you likely won't miss much of consequence.

Limit Your News Consumption. Limit your consumption of daily news to stay emotionally healthy. It's okay to be informed and to follow news stories, but make sure you are getting your news from reliable sources. But be aware that too much media exposure can increase distress. Seeing repeated images that remind you of what happened can trigger strong negative emotional reactions. Maybe you have some lingering unanswered questions and are hoping the news will help you fill in the gaps. You may be better off talking with a close friend or others close to what happened rather than trying to find closure in the news. In addition to hopefully getting more information, you'll also be getting that ever-so-important social support.

Practice Relaxation Methods. While relaxation techniques can be helpful, in a few people they can sometimes increase distress at first. This can happen when you focus attention on disturbing physical sensations and you reduce contact with the outside world. Most often, continuing with relaxation in small amounts that you can handle will help reduce negative reactions. You may want to try mixing relaxation in with music, walking, or other activities like:

muscle relaxation exercises

breathing exercises

meditation

stretching

listening to quiet music

spending time in nature

Practice Mindfulness. Mindfulness involves paying attention to and accepting your feelings, thoughts, and sensations. Practicing mindfulness might help you cope with stress or difficult emotions. Mindfulness is a way of thinking and focusing that can help you become more aware of your present experiences. Practicing mindfulness can be as simple as noticing the taste of a mint on your tongue. There are some things you might do every day without even thinking about them, like brushing your teeth in the morning. Mindfulness involves paying attention to the feelings and sensations of these experiences. For example, focusing on the inhale and exhale of your breathing is one way to concentrate on the present moment. Mindfulness involves allowing your thoughts and feelings to pass without either clinging to them or pushing them away. You just let them take their natural course. While practicing mindfulness, you may become distracted by your thoughts and that is okay. The process is about being willing to notice where your thoughts take you, and then bringing your attention back to the present.

Get Adequate Rest, Exercise, and Nutrition. In every season and situation, three physical practices support good mental health: getting adequate rest, exercise, and nutrition. Staying up past midnight because you're glued to the news? Turn off the screen at 10 and read something you enjoy before bedtime. While it can be healthy to engage in making a difference, don't neglect getting the exercise your body needs. And while drive-through or takeout can always seem a bit easier than masking up to go to the grocery store, find a way to ensure that your body is getting the balanced nutrition it needs during this stressful season.

Get Professional Help if Needed. Here are a few signs that you would benefit from additional professional support: You can't shake the distressful thoughts and emotions caused by the riot. The distress starts to interfere with your everyday life. You notice others are encouraging you to seek professional help. If you find yourself thinking about harming yourself or someone else, then call a mental health professional or 911 right away.

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Coping with Stress Caused by Watching the U.S. Capitol Riot

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Unlawful riots broke out yesterday causing havoc, injuries, conflict, and damage in the United States Capitol. At least three people have been reported killed. Frightening images of angry and even armed people storming the nation's capital have flooded our social media feeds and news.

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National Queer and Trans Therapists of Color Network - NQTTCN is a healing justice organization that works to transform mental health for queer and trans people of color.

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The National Queer and Trans Therapists of Color Network (NQTTCN) is a healing justice organization committed to transforming mental health for queer and trans people of color (QTPoC). We work at the intersection of movements for social justice and the field of mental health to integrate healing justice into both of these spaces.

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Racial trauma, or race-based traumatic stress (RBTS), refers to the mental and emotional injury caused by encounters with racial bias and ethnic discrimination, racism, and hate crimes.

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DESK POSTURE STRETCHES AT YOUR DESK - Desk Stretches For Neck And Shoulders And Back Tension Relief

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Here is a great hub from Mental Health America for all things mental health to educate yourself on what you may be feeling! - Carmela, Student Health Representative

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Mental Health America understands that racism undermines mental health. Therefore, we are committed to anti-racism in all that we do. This means that we pledge to work against individual racism, interpersonal racism, and institutional racism in all their forms.

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Looking for recipes that will use up your leftovers? Allrecipes has more than 850 trusted recipes for everyday leftovers complete with ratings, reviews and cooking tips.

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This Week's Topic: How to Deal with Final's Stress

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This Week's Topic: How to Deal with Final's Stress

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7 Tips for Coping With the Stress of Finals

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Here are some tips on how to manage and reduce stress while going through finals!

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HRC Coming Out Asian and Pacific Islander

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For many people, finals week during college is a rite of passage. Coffee becomes your best friend. At any given time, you might encounter someone crying. And the library suddenly becomes a social space. In fact, one student told us that their library had to ban sleeping bags because people would stay overnight to "optimize their study time."

While finals (and the resulting finals' memes) may be entertaining, the negative impact that finals have on students' mental health is not. At its highest volume, the word 'finals' was mentioned in our Crisis Trends data 15x more in one week than it was in the entire two months leading up to finals. The word 'semester' was mentioned twice as often. Some other unique words included 'exam,' 'essay,' and 'physics' (we definitely feel that last one).

There are endless blog posts on how to study and be successful during finals. But at the end of the day, the most important thing you can do at the end of the semester is be proactive about your self-care. Here are eight tips for surviving (and dare we say, thriving) during finals week:

1. Have a Self-Care Plan in Place
Leading up to finals, make a self-care plan. Small things like preparing snacks and having positive playlists to listen to can make a huge difference when you sit down to study. Decide what steps you will take when you start to feel overwhelmed. Many schools may also have events sent up during finals meant to help students relax.

For a full list of resources, check out our referrals page. And of course, if the stress starts to get overwhelming, you can always text a Crisis Counselor at 741741.

2. Minimize "Stress Bragging"
When we're surrounded by others doing the same thing as us, our natural instinct is to compare. During finals week, phrases like "Oh, I only slept 2 hours last night" and "This is my sixth cup of coffee today," seem commonplace. That's exactly the problem. By bragging about how unwell we are during finals, we set the expectation that not taking care of yourself is a prerequisite to being successful during finals. Glorifying stress is not a good thing, and it certainly doesn't mark you as a better student. Encourage those around you to practice self-care too.

3. Listen to your body
It's common during finals to develop tunnel vision. Life becomes studying, eating, and sleeping; that's it. As a result, we may neglect our other physical needs. Be mindful of your body as you go throughout the day. If something is starting to hurt, get up and take a walk. Not feeling ready to sleep even though it's late at night? Maybe don't drink that next coffee. Your body knows you and what you need to stay healthy.

4. Give yourself the proper nutrition
When we're stressed, our nutrition tends to go out the window. We might think we're "too busy" for a meal and grab whatever can be eaten on the go. Plus we might be chugging caffeinated drinks. In order to feel your best during finals season, try to keep your eating habits as normal as possible. Your schedule is never too busy for a real meal. And drink plenty of water. Hydration is an easy way to take care of yourself when deep in an all-day finals' study session.

5. Protect your sleep
Sleep is critical during finals week. It may be tempting to pull an all-nighter for that exam you have in the morning. If anything, you should aim to get more than sleep than usual the night before an exam so that you have enough time to get ready for it in the morning without being rushed. There is also a large amount of research on the connection between sleep and mental health.

6. Reward Yourself For Your Achievements
You may think about finishing your exam and then immediately going to study for the next one, out of fear of losing momentum. Give yourself the time to recharge. Watch an episode or two of your favorite show. Play a silly game on your phone. Make a playlist of your favorite songs. It's okay to spend a little bit of time not thinking about school. You'll feel more refreshed when it's time get working again.

7. Make Plans With Friends
One of the best things you can do for your mental health during finals is socialize. Depending on your friends' schedules, this could be anything from studying together in the library to heading off campus for a quick snack. Making plans ahead of time forces you to take breaks in your day; plus, it allows you to check on friends who may be struggling.

8. Remember this is all temporary
Your grades are not a reflection of your self-worth. School does not determine the rest of your life. Things may be hard right now, but you're able to get through it. This stress is temporary. And if you need help, don't be afraid to reach out. Your friends, classmates, and professors want to help you succeed. You can also text one of our Crisis Counselors at 741741. You don't have to struggle by yourself.

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8 Tips to Make Finals Week Bearable - Crisis Text Line

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For many people, finals week during college is a rite of passage. Coffee becomes your best friend. At any given time, you might encounter someone crying. And the library suddenly becomes a social space. In fact, one student told us that their library had to ban sleeping bags because people would stay overnight to "optimize their study time."

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The Daily of the University of Washington

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Editor's note: The Gay Agenda is a column about LGBTQ experiences and questions.
Oh, the dreaded Thanksgiving meal. If you're lucky, it's the only time of year you have to deal with the relatives you aren't close enough with to see over winter break. And you'll get asked the same questions over and over by different aunts or uncles: How's school? What are you studying? When will you graduate? Are you working? And the especially feared: Are you seeing anyone?

Annoying or even uncomfortable for most, this family togetherness time can be downright horrible for LGBTQ people, whether you are out of the closet or not.

If you are out, even if you live in a blue state like Washington, chances are you'll have an older relative that uses incorrect pronouns, "doesn't get" your "lifestyle," or doesn't want you hanging around the younger children.

If you're not out, you might have to listen to family members rage against Pete Buttigieg, the "homosexual agenda," PC culture, or call trans people snowflakes, if not something worse.

So what can you do besides grit your teeth and soldier on?
For starters, eat
Modern Thanksgiving celebrations are built around food. As a college student, I would suggest that you not pass up a free hot meal. Take as many leftovers as you can so that you can stretch the remainder of your dining account over the final two weeks of the quarter.
If you are of legal age or your family allows you, drink
Lord knows a stiff cocktail has gotten me through some family dinners. Just don't go too hard. Keep your wits about you so you don't pop off on your racist uncle. My personal favorite is mixing tequila with Squirt and grenadine.
Enjoy a break from school
Even if you don't get along with family, take time to appreciate a long weekend. Finals will be coming up once you return, so try to find time and space to unwind. Catch up on sleep; let your brain rest before dead weak. I use Thanksgiving weekend to plan out a study schedule for dead week and make sure I have everything I need from home, like extra tea and comfy clothes.
Remember your friends
Sharing family horror stories is as much a Thanksgiving staple as turkey and pie. Why else would SNL have a million skits about it? Text your friends as much as you can, but remember that they might be busy with their own holiday traditions.
Make yourself comfortable
Worried that reverting to an old gender identity will trigger some dysphoria? Remember that your safety and comfort are a priority. And fall is the time for oversized sweaters and flannels. If your family doesn't make you dress up for dinner in the living room, kick it in a baggy hoodie and leggings or jeans.
Take a freaking bath
One thing I hated most about dorm life was not having a bathtub. And what's a better way to avoid your family and relax at the same time? Light some candles, add some bubbles, and just chill out by yourself.
Choose your battles
I try not to argue politics at the holiday. You probably won't change any minds, so save yourself some effort and frustration. If you want to, more power to you, but don't feel guilty if you just keep your head down and power through this holiday.
Reach columnist Eddie Milton at wellness@dailyuw.com. Twitter: @eddiemilton253 Like what you're reading? Support high-quality student journalism by donating here.

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What to do when life is not gourd: Dealing with Thanksgiving as a gay

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Editor's note: The Gay Agenda is a column about LGBTQ experiences and questions. Oh, the dreaded Thanksgiving meal. If you're lucky, it's the only time of year you have to deal with the relatives you aren't close enough with to see over winter break.

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30 min Yin Yoga with Affirmations for Self-Love & Healing

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Click below for access to the recording of the event on Nov 11th about intuitive eating from a Registered Dietician.

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Get access to files anywhere through secure cloud storage and file backup for your photos, videos, files and more with Google Drive.

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Click below for Beyond Barnard's Relationship Structures and Struggles (featuring Dr. Ruthie Neustifter) event!

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This Week's Topic: How to Deal with Holiday Stress

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This Week's Topic: How to Deal with Holiday Stress

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Welcome to the holiday season-that whirlwind of gift-giving holidays, marketing blitzes, holiday parties, and activities galore that begins right after Halloween, builds to Thanksgiving and continues gaining momentum through the end of the year.

While this season is meant to bring feelings of love and cheer, it's also the harbinger of holiday stress for many. In fact, according to a poll conducted on this site, more than 80% of us find the holiday season to be 'somewhat' or 'very' stressful-that ranks navigating the holidays right up there with asking for a raise! What is it that has us all so hot and bothered?

Doing Too Much

All things in moderation, as the saying goes. The problem with the holiday season is that we often experience too much of a good thing. While stress itself is necessary for our survival and zest for life (researchers call this positive type of stress " eustress"), too much stress has a negative impact on our health, both mental and physical. Too many activities, even if they are fun activities, can culminate in too much holiday stress and leave us feeling frazzled, rather than fulfilled.

Eating, Drinking, and Spending Too Much

An overabundance of parties and gift-giving occasions lead many people to eat, drink and be merry-often to excess. The temptation to overindulge in spending, rich desserts or alcohol can cause many people the lasting stress of dealing with consequences (debt, weight gain, memories of embarrassing behavior) that can linger long after the season is over.

Also, in these more difficult financial times, finding affordable gifts can be stressful in itself, and carrying holiday debt is a tradition that too many people unwittingly bring on themselves, and the stress that comes with it can last for months.

Too Much Togetherness

The holidays are a time when extended families tend to gather. While this can be a wonderful thing, even the most close-knit families can overdose on togetherness, making it hard for family members to maintain a healthy balance between bonding and alone time. Many families also have roles that each member falls into that have more to do with who individuals used to be rather than who they are today, which can sometimes bring more dread than love to these gatherings.

Not Enough Togetherness

This can be a tough time for many people, especially those who have lost partners or parents, as it reminds them of their loneliness. As the world seems to be gathering with family, those who rely more on friends for support can feel deserted and alone.

Seasonal Affective Disorder (SAD)

An often unrecognized problem that comes with the holiday season is actually a by-product of the seasons changing from fall to winter. As daylight diminishes and the weather causes many of us to spend more time indoors, many people are affected to some degree by a type of depression known as seasonal affective disorder.﻿﻿ It's a subtle but very real condition that can cast a pall over the whole season and be a source of stress and unhappiness during a time that people expect to feel just the opposite.

Press Play for Advice On Dealing With Holiday Stress

Minimizing Holiday Stress

The great thing about holiday stress is that it's predictable. Unlike many other types of negative stress we encounter in life, we know when holiday stress will begin and end, and we can make plans to reduce the amount of stress we experience and the negative impact it has on us.

Here are some tips you can try to help reduce holiday stress before it begins so that it remains at a positive level, rather than an overwhelming one.

Set Your Priorities

Before you get overwhelmed by too many activities, it's important to decide what traditions offer the most positive impact and eliminate superfluous activities. For example, if you usually become overwhelmed by a flurry of baking, caroling, shopping, sending cards, visiting relatives and other activities that leave you exhausted by January, you may want to examine your priorities, pick a few favorite activities and really enjoy them, while skipping the rest.

Take Shortcuts

If you can't fathom the idea of skipping out on sending cards, baking, seeing people, and doing all of the stuff that usually runs you ragged, you may do better including all of these activities in your schedule, but on a smaller scale.

Send cards, for example, but only to those with whom you maintain regular communication. Or, don't include a personal note or letter in each one. Find a way to simplify. The same goes for the baking-will anyone be enraged if you buy baked goods from the bakery instead? If you find ways to cut corners or tone down the activities that are important to you and your family, you may enjoy them much more.

Be Smart With Holiday Eating

During the holidays, we may want to look and feel great (especially if we're around people we don't see often-we know that this is how we'll be remembered), but there is so much temptation in the form of delicious food and decadent desserts, and a break from our regular routines-plus the addition of emotional stress-can all add up to overeating, emotional eating, and other forms of unhealthy eating.

This year, plan ahead by being aware of your triggers, do what you can to have some healthy food at hand for each meal, be aware of your intake, and practice mindful eating. The resource below will provide more in-depth information on how to successfully do these things and more.

Change Your Expectations for Togetherness

With family and friends, it's important to be aware of your limitations. Think back to previous years and try to pinpoint how much togetherness you and your family can take before feeling negative stress. Can you limit the number of parties you attend or throw or the time you spend at each? Can you limit your time with family to a smaller timeframe that will still feel special and joyous, without draining you?

For those who experience loneliness during the holidays, consider inviting a group of friends to your home. If virtually everyone you know is with family during the holidays, you might consider volunteering to help those less fortunate than yourself. Many people report these experiences to be extremely fulfilling, and your focus will be on what you have rather than what you lack.

Set a Schedule

Putting your plans on paper can show you, in black and white, how realistic they are. If you find a time management planner and fill in the hours with your scheduled activities, being realistic and including driving time and downtime, you will be able to see if you're trying to pack in too much. Start with your highest priorities, so you will be able to eliminate the less important activities.

Be sure to schedule in some time to take a walk in nature each day if at all possible, as exercise and exposure to daylight can drastically reduce or even eliminate the symptoms of SAD. (If climate or other factors prohibit this, try to find some time to sit by a window and look out; several minutes of exposure to natural light, even if through a window pane, can help.)

This sounds like a no-brainer, but sometimes we forget to take deep breaths and really give our bodies the oxygen we need. It's great if you can take ten minutes by yourself to do a breathing meditation, but merely stopping to take a few deep, cleansing breaths can reduce your level of negative stress in a matter of minutes, too. If you visualize that you are breathing in serenity and breathing out stress, you will find the positive effects of this exercise to be even more pronounced.

A Word From Verywell

The holidays are often a time when we focus on others, by sending cards, buying gifts, and cooking food, but during high stress times it is more important than ever to find time for you. If you know that the holidays are going to be stressful, plan accordingly and make sure you are scheduling some "me" time and carving out time for self-care.

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How to Manage the Inevitable Holiday Season Stress

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Find out why holiday stress has become all too common and learn how to eliminate holiday stress and enjoy the holidays as they were meant to be enjoyed.

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If it's November, it must mean that Thanksgiving is once again just around the corner (or you're recovering from the holiday and its accompanying shopping bonanza).

This is the time of the year that many people begin to feel overwhelmed... So what are you going to do about it? How do you avoid overeating? (And if you do indulge, how can you feel less guilty about it?) How can you deal with that relative whose company you just don't enjoy?

Thanksgiving is a time of the year for many families to reconnect. But it can also be a very stressful time. Our annual Coping with Thanksgiving Guide will help you deal with some of the most common holiday-related mental health issues. So while we can't improve your family, perhaps we can improve your mood and help you get through the holiday with your sanity intact. Have a Happy Thanksgiving - or at least one that has just a little less stress this year.

Topics covered in this article include: Overeating and over-drinking, Family, Difficult Relatives & Children, Holiday Travel, Coping with Stress, Dealing with Loneliness and Relationships, and Coping with Other Mental Health Issues.

We update this resource regularly, so please check back for additional articles.

General Holiday Coping

Over-Eating & Over-Drinking

Family, Difficult Relatives & Children

Stress

Relationships & Loneliness

Thanksgiving & Other Mental Health Challenges

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Coping with Thanksgiving | Psych Central

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If it's November, it must mean that Thanksgiving is once again just around the corner (or you're recovering from the holiday and its accompanying shopping bonanza). This is the time of the year that many people begin to feel overwhelmed... So what are you going to do about it?

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8 Ways to Decolonize and Honor Native Peoples on Thanksgiving

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National Native American Heritage Month and offers many opportunities to move past one-dimensional representations. Thanksgiving is an opportinity to also go beyond the harmful "pilgrims and Indians" narrative and focus on common values: generosity, gratitude, and community.

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Holiday Depression Is Real-Here's How to Deal With It, According to Psychologists

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We asked experts how you can avoid depression during the holidays. Here's what they recommend.

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This Week's Topic: How to Deal with COVID Anxiety

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This Week's Topic: How to Deal with COVID Anxiety

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Coronavirus Anxiety: Coping with Stress, Fear, and Worry - HelpGuide.org

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Anxious about coronavirus? Here's how to cope with the fear and uncertainty and protect your mental health.

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There are always two sides of a story. Unfortunately, when it comes to the history of Thanksgiving, generations of Americans have been taught a one-sided history in homes and schools.

The dominant cultural and historical story has been told from the perspective of the white colonialists who landed near Plymouth Rock in Massachusetts in 1620. In this version of the Thanksgiving story, the holiday commemorates the peaceful, friendly meeting of English settlers and the Wampanoag tribe for three days of feasting and thanksgiving in 1621.

Every year, news outlets and social media are a-buzz with Thanksgiving themes. There is little coverage of the fact that November is Native American Heritage Month or that November 23rd, known to most as Black Friday, is Native American Heritage Day.

The mainstream version of the Thanksgiving story paints a picture of courageous, Christian settlers, braving the perils of the New World and with the help of some friendly Natives, finding a way to make a new life for themselves. In the days around Thanksgiving, many teachers focus in on this happy story, helping students make American Indian headdresses out of construction paper and holding Thanksgiving reenactments in their classrooms.

Very few teachers realize that construction headdresses and school re-enactments create a lump stereotype that Native Americans all wear the same regalia. These school activities also encourage young students to think it is okay to wear culture as a costume. This makes it hard for students to recognize the diversity of Native American tribes and makes students believe it's okay to mimic Native American traditional wear, without having an understanding of its spiritual significance.

Very few teachers get a chance to tell students about the massacres of Native tribes like the Pequot that took place in the years that followed. They also do not mention that English settlers robbed Wampanoag graves and stole food from them in order to survive during their first years on this new continent.

Here's a look at some of the reasons why Thanksgiving is a complex holiday, and one that all Americans should approach with greater sensitivity.

Thanksgiving Is a Day of Mourning for Some Native Tribes

It's important to know that for many Native Americans, Thanksgiving is a day of mourning and protest since it commemorates the arrival of settlers in North America and the centuries of oppression and genocide that followed after.

For the last 51 years, the United American Indians of New England have organized a rally and day of mourning on Thanksgiving. Here's what they have to say about this choice to mourn:

"Thanksgiving day is a reminder of the genocide of millions of Native people, the theft of Native lands, and the relentless assault on Native culture. Participants in National Day of Mourning honor Native ancestors and the struggles of Native peoples to survive today. It is a day of remembrance and spiritual connection as well as a protest of the racism and oppression which Native Americans continue to experience."

Some Native Americans mourn publicly and openly, while some simply refrain from participating in this national holiday.

Thanksgiving is Already a Way of Life for Native Americans

While some Native Americans have chosen to reject the Thanksgiving holiday entirely, many embrace the positive messages of the holiday and choose to put aside thoughts about the complex history of this day.

This is because the idea of giving thanks is central to Native heritage and culture, and in this way, Thanksgiving is simply a chance to appreciate the good things of life like family, community, and the riches of the land. Long before settlers arrived, Native tribes were celebrating the autumn harvest and the gift of Mother Earth's abundance. Native American spirituality, both traditionally and today, emphasizes gratitude for creation, care for the environment, and recognition of the human need for communion with nature and others.

Thanksgiving as a holiday originates from the Native American philosophy of giving without expecting anything in return. In the first celebration of this holiday, the Wampanoag tribe not only provided the food for the feast, but also the teachings of agriculture and hunting (corn, beans, wild rice, and turkey are some specific examples of foods introduced by Native Americans).

Now, regardless of the origin of the day, many Native Americans will gather with friends and family and use the day to eat good food (many of the classic Thanksgiving dishes are inspired by indigenous foods) and give thanks.

This Thanksgiving, Join Us in Remembrance

Here at Native Hope, we hope that this Thanksgiving, the hearts of all people, Native and non-Native, are filled with hope, healing, and a desire to dismantle the barriers-physical, economic, educational, psychological, and spiritual- that divide us and oppress us.

This time of year, and these two holidays, Thanksgiving and Native American Heritage Day, give us the opportunity to reflect on our collective history and to celebrate the beauty, strength, and resilience of the Native tribes of North America.

We remember the generosity of the Wampanoag tribe to the helpless settlers.

We remember the hundreds of thousands of Native Americans who lost their lives at the hands of colonialists and the genocide of whole tribes.

We remember the vibrant and powerful Native descendants, families, and communities that persist to this day throughout the culture and the country.

We remember people like Sharice Davids and Debra Haaland who in 2018 became the first Native American women elected to Congress.

And last but not least, we remember all of the friends and family of Native Hope who have embraced our mission of healing and storytelling. We give thanks for you and for your support!
This year, we are partnering with the Crow Creek Housing Authority to build homes for homeless Native families on the Crow Creek reservation. Find out how you can get involved today!

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What Does Thanksgiving Mean to Native Americans?

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There are always two sides of a story. Unfortunately, when it comes to the history of Thanksgiving, generations of Americans have been taught a one-sided history in homes and schools. The dominant cultural and historical story has been told from the perspective of the white colonialists who landed near Plymouth Rock in Massachusetts in 1620.

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It's normal to experience anxiety as your community begins to reopen during the COVID-19 pandemic and you start to resume normal activities.

Focusing on the facts, following your feelings, understanding the risks, and learning about safety measures that organizations are taking can help to calm your anxiety.

Becoming extremely isolated or engaging in reckless behavior could indicate you or a loved one is having difficulty coping with reopening.

Whether health concerns, financial challenges, social isolation, or changes to your daily routine, you have probably experienced some degree of anxiety or worry during the past few months as a result of the coronavirus (COVID-19) pandemic. As our communities observe a decrease in new COVID-19 infections, we can safely start to reopen our economies. Some people may experience anxiety related to resuming activities in public and adjusting to the "new normal." Here are ways to help you manage and overcome fears and worries related to reopening.

How can I manage stress and anxiety related to reopening?

Businesses and healthcare facilities must achieve several benchmarks before they can safely reopen, and many state governments, including in Connecticut and New York, are implementing a phased approach. As your community progresses through these phases, it will create opportunities for you to re-engage socially in a natural and gradual way, which may help to reduce your anxiety.

If you still feel nervous about resuming your normal activities, here are tips that may help:

Understand the risks: It's important to understand your personal and community risk factors and accept responsibility for the risk you choose to take on. And remember, nothing in life is without risk, it's just a part of living.

How do I overcome anxiety about reopening?

Overcoming anxiety boils down to facing your fear and learning to deal with it. How you accomplish this goal depends on your personal preferences. Here are two approaches you can try:

Flooding approach: The flooding approach involves full exposure all at once - like throwing someone who is afraid of water into a swimming pool. Using the example above, some people may find it effective to just "go for it" and skip to the last step by shopping in the store or eating at a restaurant right away.

It's likely that COVID-19 will be with us for a while. Most of us will eventually get used to the changes brought about by COVID-19, such as wearing masks and social distancing, and become more comfortable living with some degree of risk related to the virus. Although you should remain vigilant to protect yourself and your loved ones, your anxiety around COVID-19 will likely diminish over time.

What are normal reactions to reopening, and how do I know if I or a loved one needs help?

You may experience a wide range of reactions to reopening, from being very anxious and overly cautious to being thrilled to resume normal activities.

Anxiety is a normal feeling and happens for a reason - it helps you stay alert and determine your level of risk. However, it can be difficult to reasonably judge a risk if you feel terrorized or excessively fearful. If you're so worried about COVID-19 that you isolate yourself to an extreme and are unable to function, take care of yourself, sleep, or you're having panic attacks, you may need to seek help from a mental health professional.

Overly reckless behavior during reopening, such as completely ignoring safety recommendations or putting others at risk, could also be a sign that you or a loved one needs help.

What if I'm worried about other people's behavior during reopening?

It can be easy to get caught up in what other people are doing during reopening, especially if people aren't wearing masks or are gathering in large groups. It also can be tempting to criticize people who are quick to resume normal social interactions and activities.

It's important to remember that you can't control what other people do, only what you decide to do. So continue to follow CDC and state guidelines and weigh the benefits and risks of your activities for yourself and your family.

Despite this extremely challenging and worrisome time, many positives have emerged, such as the outpouring of care and support for each other and realization that we're stronger together. This is still true now as we reopen. Consider the impact your actions have on others as we resume normal activities in order to keep not only yourself and loved ones but others safe too.

The bottom line: Experiencing anxiety related to reopening during COVID-19 is normal. It's possible to overcome your anxiety by focusing on the facts, following your feelings, understanding the risks, and learning about safety measures. Keep an eye out for signs that you or your loved ones may be having trouble coping, and seek help from a mental health professional if necessary.

Dr. Charles Herrick, Chair of Psychiatry, Nuvance Health

Nuvance Health is keeping the communities informed on our website at nuvancehealth.org/coronavirus , and on social media @NuvanceHealth, or search for your hospital's name.

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How to Manage Anxiety as Your Community Reopens During the COVID-19 Pandemic

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It's normal to experience anxiety as your community begins to reopen during the COVID-19 pandemic and you start to resume normal activities. Focusing on the facts, following your feelings, understanding the risks, and learning about safety measures that organizations are taking can help to calm your anxiety.

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The COVID-19 pandemic has rapidly and abruptly changed human life in unexpected ways. In the last few months, since the COVID-19 stay at home restrictions came into place, millions of people have been working from home and practicing social distancing. As the lockdown restrictions are getting lifted or eased in various places, most people are experiencing some degree of re-entry anxiety, as they contemplate or attempt to navigate some degree of resumption of required pre-lockdown activities, such as going to work. This anxiety is commonly experienced in the form of fear, nervousness, worry, or dread.
What Underlies Re-Entry Anxiety?
The level of uncertainty inherent in the COVID-19 pandemic has been anxiety-provoking for most people. Still, in recent months, many people had started to become habituated to a new way of life, one that was primarily spent indoors. For many people, this started to feel safe or even comforting. Now, attempting to resume required activities, while the pandemic is still ongoing, is another transition that the brain needs to adapt to, in a short span of time. So, it's not surprising that this new transition would be anxiety-provoking. The pandemic continues to engender uncertainty, which may involve worries about who might be infected, whether one will get infected/ill, worries about health of family members, job worries, financial worries, parenting worries, and/or other worries.
Is Re-Entry Anxiety Common?
It wouldn't be an exaggeration to say that the COVID-19 pandemic has posed a threat to human health and life. So, anxiety is inevitable in response to this threat. Resuming required activities is, therefore, bound to cause additional anxiety. Re-entry anxiety in the current scenario is normal and even evolutionarily protective. It's okay and even healthy to experience re-entry anxiety. Just like a certain amount of anxiety is useful for optimal performance in test-taking, similarly, some anxiety in the current scenario can help you stay safe, engage in appropriate preventive behaviors and exercise needed caution.
Note: Several places are re-instating stay-at-home orders or contemplating doing so. If that is the case with your state or area, then, this article does not apply to you. Follow your local guidelines and make any plans only in accordance with those guidelines. This article is for informational purposes only and is not intended to provide medical or psychiatric advice or recommendations, or diagnostic or treatment opinion. This is not a complete review or description of this subject. If you suspect a medical or psychiatric condition, please consult a physician and/or mental health professional. All decisions regarding an individual's care must be made in consultation with your healthcare clinician, considering the individuals' unique condition. If you or someone you know is struggling, please contact the 24/7, confidential National Hotline at 1-800-273-8255 or use the crisis text line by texting HOME to 741741.
10 Tips to Manage Re-Entry Anxiety Effectively

Here are some key things you can do to effectively cope with re-entry anxiety during these unusual times:
1. Practice Being in the Present Moment
Take a few minutes a day to pause and practice mindfulness. Mindfulness involves non-judgmental attention to and awareness of the present moment. Mindfulness practice can help reduce anxiety symptoms and enhance emotional well-being (1). Certain studies show that mindfulness based interventions can create positive brain changes (2). One example of a simple mindfulness based practice is breathing exercises which can help one feel calm and grounded. This occurs through activation of the parasympathetic nervous system which is linked with relaxation. Lowering of heart rate and blood pressure, lowering of stress hormone levels, are some of the other effects seen with mindfulness practice. Optimal benefits can be achieved when practicing regularly, even if it's only for a few minutes a day. Check out simple techniques to practice mindfulness here: https://adaa.org/learn-from-us/from-the-experts/blog-posts/consumer/accessing-your-ability-mindfulness-times-stress. More information about mindfulness courses and resources is available here:
Note: If you have been diagnosed with an anxiety disorder or other mental health condition, you should consult your psychiatrist/therapist to determine if mindfulness based interventions are suitable for you, and if they are recommended to you, engage in mindfulness practice under the supervision of a trained mental health professional.
2. Recognize What You Can Control
Many people are experiencing a sense of lack of control during this pandemic. Doing simple, but, important things such as following COVID-19 guidelines (from authentic sources, such as CDC) can help you regain some sense of control in otherwise uncertain times. Recognizing and working on what you can control, can be a valuable step in overcoming anxiety.
3. Pay Attention to Your Unique Situation
Your re-entry anxiety may have additional, valid reasons- for instance, if you are 60 years of age or above, or suffering from underlying health conditions(s). Especially in this case, it's important to consult your physician before making any re-entry decisions or plans. Your physician would take into account your age, medical conditions and your unique circumstance to determine your risk level, and make recommendations for next steps accordingly.
4. Engage in Something Fulfilling
Engage in something you find fulfilling, even if it is only for a few minutes a day. Playing a game with your child, listening to your favorite music or playing a musical instrument, exercising, painting/drawing, or helping an elderly neighbor (while maintaining physical distancing) are some examples of activities that can be fulfilling, depending on your individual interests. This can help you be more engaged in meaningful life activities, contributing to enhanced emotional well-being.
5. Take a Gradual Approach
If required to resume certain activities, doing it gradually, one step at a time (while following guidelines), rather than rushing into things full force, is likely to work better. Gradual, as opposed to sudden resumption of an activity, is the preferred approach for anxiety. Don't pressure yourself or compare with others in the process. Besides, prudence and caution are strengths in a pandemic.
6. Journal
Journaling can have positive health benefits. Even a few minutes a day (eg. 10-15 minutes a day) of journaling may be beneficial. Journaling in the form of free flowing writing (where you write whatever thoughts and feelings come up), can help you gain perspective, clarity and understand your thoughts and emotions better.
7. Schedule a Time to Worry
Scheduling a time during the day for worrying can be a useful strategy to manage anxiety. Select a time which you schedule as a 'worry period' for 20-30 minutes every day. When worry related thoughts arise during other parts of the day, postpone those to the worry period. Reflect on and consider your worries during the 20-30 minutes of worry period you've scheduled daily. This technique tends to be more helpful when practiced regularly.
8. Practice Gratitude
Gratitude based interventions can be helpful for anxiety (3). Particularly in a pandemic, when plans seem to be going awry, writing down about things one is grateful for, is a valuable exercise that can offer a bigger picture perspective.
9. Avoid Alcohol
Many people find themselves leaning on alcohol to cope with anxiety. It can start with a seemingly benign drink, and burgeon into something problematic. Get professional help if you find yourself in this scenario. Many people feel like these substances are helping in the moment, but, they are likely to increase anxiety and adversely impact brain health in the long term. If you have been diagnosed with an alcohol or other substance use disorder, or are struggling with alcohol or other substance use, follow through with treatment as recommended by your treating clinician and make any changes in consultation with your clinician.
10. Stay Connected
The pandemic has caused many to feel isolated. We know that social connectedness is a positive, protective factor for mental health. The good news is that technology makes it possible to stay connected with friends and family members, while exercising physical distancing, so, stay connected.

In addition to the above-mentioned strategies, it's important to attend to self-care. Sleep, regular healthy meals, and regular physical exercise (as permitted by your physician), can go a long way in improving physical as well as mental health. Research shows that sleep disorders or chronic sleep deficits can increase risk of anxiety, depression and emotional dysregulation. Having a regular bedtime and waking up time, avoiding blue-light emitting screens an hour prior to bedtime, limiting caffeinated drinks in the evening, maintaining comfortable room temperature, and other sleep hygiene measures can help ensure optimal sleep.
When is Re-Entry Anxiety a Problem?
When re-entry anxiety becomes excessive or starts interfering significantly with your functioning in one or more areas of life, it's time to seek professional help. The good news is that there are effective, evidence based treatments for anxiety disorders. Also, professional help is much more accessible nowadays, via telepsychiatry/telehealth.

Taking good care of your physical and emotional health may even seem like an added chore amidst a hectic pace of life, but, it can be the best thing you can do, not only for your life and well-being, but also, for those around you. And, when it feels like too much of a chore, that's when your health likely needs you the most.
References:
1. Hofmann SG, Gómez AF. Mindfulness-Based Interventions for Anxiety and Depression. Psychiatr Clin North Am. 2017;40(4):739-749. doi:10.1016/j.psc.2017.08.008

2. Zeidan F, Martucci KT, Kraft RA, McHaffie JG, Coghill RC. Neural correlates of mindfulness meditation-related anxiety relief. Soc Cogn Affect Neurosci. 2014;9(6):751-759. doi:10.1093/scan/nst041

3. Heckendorf H, Lehr D, Ebert DD, Freund H. Efficacy of an internet and app-based gratitude intervention in reducing repetitive negative thinking and mechanisms of change in the intervention's effect on anxiety and depression: Results from a randomized controlled trial. Behav Res Ther. 2019;119:103415. doi:10.1016/j.brat.2019.103415
About the Author
Richa Bhatia, MD, FAPA is a Child, Adolescent and Adult Psychiatrist, dual Board certified in Child, Adolescent and General Psychiatry. She is the author of 2 books: 'Demystifying Psychiatric Conditions and Treatments' and '65 Answers about Psychiatric Conditions'. Previously, she served as a faculty member in the departments of psychiatry at Harvard Medical School and Geisel School of Medicine at Dartmouth. She serves as an Editorial Board Member for the journal, Current Psychiatry, and as Section Editor for Current Opinion in Psychiatry. She is a recipient of the Marian Butterfield award by the Association of Women Psychiatrists. She has extensive clinical experience treating patients suffering from a wide array of psychiatric conditions. In particular, her clinical interests are depressive and anxiety disorders, the interface between medical and psychiatric conditions, and differential diagnosis

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10 Tips to Manage Re-Entry Anxiety Related to the COVID-19 Pandemic

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The COVID-19 pandemic has rapidly and abruptly changed human life in unexpected ways. In the last few months, since the COVID-19 stay at home restrictions came into place, millions of people have been working from home and practicing social distancing.

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This Week's Topic: How to Deal With Election Time in America

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This Week's Topic: How to Deal With Election Time in America

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Mental-health professionals are trying to practice what they preach while they await results in one of the most emotionally fraught elections in recent history.

Election experts had warned that Election Day could be more like Election Week or Election Month, and that prediction appears to be coming true. The historic surge in mail voting due to COVID-19 has resulted in some states' vote counts extending after Election Day.

As President Donald Trump's face-off against former vice president Joe Biden, voters from both major parties appear equally worried about what might happen if their guy loses: 65% of Republicans and GOP-leaning independents strongly agree with the statement "I am afraid of what will happen if my candidate for President does not win," while 66% of Democrats and Democratic leaners say the same, according to a Gallup poll conducted from mid- to late October.

MarketWatch asked experts in mental health how they planned to spend election night and the days that follow - particularly if there are no clear results for some time - in hopes of gleaning some wisdom and healthy coping mechanisms.

Joan Cook, a clinical psychologist and Yale School of Medicine associate professor who has worked with trauma survivors, noted that her own anxiety level was high.

"The thick discord and deep divide is unnerving, and I want so much more and better for our country," she told MarketWatch in an email. "As a psychologist, I know that good mental health can take preparation and practice. I'm doing everything I suggest my clients do."

Here's what Cook and other mental-health professionals said they'd be up to during this election week:

Focusing on what they can control

"First and foremost, I voted because it helps me to feel less powerless," Cook said on Tuesday. "It reminds me that I am part of an important collective, that I have power, and my voice matters."

Mary Alvord, a Maryland-based child psychologist who studies resilience, said she had voted early. "This morning I said to my husband, 'We both voted, we've both spoken to people, we both advocate for the concerns that are important to us, and we can't control the outcome - so we just have to do our best for our part,'" she said.

Alvord, who was raised by parents who left communist Russia, said she values voting and finds it empowering to encourage others to do the same. "Taking action makes me feel hopeful," she said.

For Jonathan Singer, the president of the American Association of Suicidology and an associate professor of social work at Loyola University Chicago, taking control meant grading papers until bedtime on election night. It's a finite activity that will leave him with a sense of accomplishment upon completion, he said - and, thankfully, "it's not something that's going to extend for two days or a week or possibly into a Supreme Court decision."

Paying attention to their bodies

"During times of overwhelming anxiety, it's best to turn towards your mind and body to understand what it's telling you about your stress reaction," Theresa Nguyen, the chief program officer for Mental Health America, said in an email. "I have to pull back, for example, if stress starts to impact my heart rate, increases tension in my body, results in poor sleep, and most importantly if it gets in the way of being kind in my relationships."

To cope, Nguyen said, she compartmentalizes, identifies and focuses on what she can control, and steers clear of situations that tip her toward an angry outburst or anxiety attack.

Steering clear of social media - and taking in news carefully

Dion Metzger, a board-certified psychiatrist and co-author of "The Modern Trophy Wife: How to Achieve Your Life Goals While Thriving at Home," said she was staying away from social media - "anxiety breeds anxiety," she said - and advising her patients to do the same. "Everyone responds to anxiety differently (irritability, catastrophizing, denial, etc.) and we [are] seeing it poured all over social media," she said in an email.

Singer also said he would stay off social media. "I don't have the emotional space to go down a rabbit hole," he said.

Cook said she was keeping informed about current events, including the election, but taking in the news "in short doses from reliable sources." "Anxiety and fear can bring people like a moth to the newsfeed light," she said.

Nguyen plans to take peeks at written news media as she mostly avoids consuming information until the election results are more settled, she said. She will likely avoid watching news on a screen, she said, "because it almost certainly results in me being emotionally reactive, regardless of who is talking."

"I'm also advising [others] to limit their exposure to cable news, as it also can be anxiety-provoking with the emotional rollercoaster of hearing the polling reports from across the country," Metzger added.

Staying grounded

Melissa Whitson, an associate professor of psychology at the University of New Haven, said she would be employing grounding techniques that bring awareness "to the here and now." These techniques, which often employ the senses to distract from difficult emotions, vary from person to person and could include activities like gardening or savoring delicious food.

Whitson, for her part, finds it grounding to take a deep breath, smell her kids' hair, and listen to music by funk artists like George Clinton.

Reaching out for social connection

Cook is reaching out to other people for support and offering the same to friends and family members. Singer also encouraged people to reach out to social connections who might be anxious about the outcome of the election, having done so himself.

"You're letting them know that you're not in this alone," he said. "We're all anxious - everybody, regardless of who you're voting for."

Indulging in distractions

"I am rewatching funny sitcoms on Netflix to distract myself," Metzger said. "It's predictable and makes me smile, which is a perfect antidote to election anxiety." She's enjoying "Schitt's Creek," which she says is lighthearted and family-oriented.

The New York Times has created an Election Distractor website to take people's minds off politics, Whitson added.

Alvord likes to take walks and listen to audiobooks, a hobby she has developed during the pandemic to regulate her emotions and break up the time she spends sitting and having telehealth appointments. She is currently listening to "Code Girls" by Liza Mundy.

And Singer enjoys "little five-minute vacations" to watch clips of indie-pop duo Tegan and Sara or TV host Graham Norton. "I love looking at expensive real estate," he added. "I could get angry about the fact that somebody has a pool on their 30th-floor condo but at the same time, I'm just like, 'Wow that's beautiful.' It literally takes me out of my brain for a minute." The key is to make it a short distraction, he said, rather than getting lost on the internet for hours.

Practicing self-care - especially when it comes to sleep

Metzger's self-care strategies include "at least seven hours of sleep, tennis, Pinterest fashion searches, burning candles, snuggling under [a] weighted blanket, body scrubs and taking myself out for lunch," the last of which she has done for the past two consecutive days.

"I'm doing everything I can to maintain a good sleep schedule, get exercise, and eat balanced and nutritious meals," Cook added.

Whitson said she would try to fit in healthy coping mechanisms like deep breathing, yoga and a bundled-up walk outside. What about less healthy coping mechanisms? "There'll definitely probably be some wine in my future this evening," she said.

Singer, meanwhile, said he wants to hit the hay by midnight.

"The more intentional I am about my sleep, the less sleep-deprived anxiety or fear gets triggered," he said. "We think of self-care as doing something different, or doing more ... but actually, stopping and sleeping is a huge win for self-care."
This article was originally published Nov. 3, 2020, and has been updated.

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Anxious about the election? Here's what mental-health professionals are doing to calm their own stress

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Mental-health professionals are trying to practice what they preach while they await results in one of the most emotionally fraught elections in recent history. Election experts had warned that Election Day could be more like Election Week or Election Month, and that prediction appears to be coming true.

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Best Mental-Health Apps for POC, According to Experts

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We spoke to mental health and wellness experts to find some of the best apps and online mental health resources for POC. Their suggestions included Ayana Therapy, Shine App, Headspace, Liberate Meditation and The Safe Place.

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Classic Vegan Overnight Oats Recipe - Fit Foodie Finds

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15 Min. Full Body Stretch | Daily Routine for Flexibility, Mobility & Relaxation | DAY 7

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What's Up? is a fantastic free app utilising some of the best CBT (Cognitive Behavioural Therapy) and ACT (Acceptance Commitment Therapy) methods to help you cope with Depression, Anxiety, Anger, Stress and more! With a beautiful, modern design, simple heading and easy-to-follow methods, you can get to what helps you the most in seconds!

Top Features:
* 12 common negative thinking patterns and simple methods to overcome them
* 10 great metaphors to help you cope with negative feelings
* A comprehensive diary to keep your thoughts and feelings together in, including the ability to rate feelings on a scale out of 10
* A positive and negative habit tracker. Set goals to practice those good habits while ending the bad ones!
* A catastrophe scale. Put your problems into a better perspective when things are too much
* A grounding game containing over 100 fun questions to help keep you grounded and in the present when stress is taking over
* 3 simple breathing techniques for keeping calm and relaxed
* More than 70 positive quotes, with the ability to add your own and share them with the world!
* Protect your personal data with a passcode
* Sync your data between your devices and back up your data so you never lose it
* Themes, including over 20 different colors to choose from in customizing the app

It's a REAL tool not a list of inspirational quotes

I am giving a explanation because I think I'm not the only one that avoids mental health apps and want to reassure them that this app is nothing like any of the other apps. Also as a genuine thank you to the developer 🙏

Nothing is worse than thinking something can help you just to find out it is filled with "live love laugh", "you're special", "omg mercury in retrograde". That's all nice but it is shallow and unhelpful. Some apps with breathing exercises and cutesy quotes really make me feel invalidated and that feeling better is just as easy as namaste. That if you just say the word "positive" over and over nothing bad will ever happen. So when I found this app I was sooooo happy. I share it with anyone overwhelmed by their mental state and especially when they had little resources available.

I have severe anxiety attacks from PTSD and this app has saved my life. It is clear the developer is a professional and is focused on helping people get grounded and understand their emotions on a deeper level. Sometimes there is just no level of advice that takes the intensity of an emotion away. Sometimes you are just going to feel but this helped me through that in one piece and educated me on how to identify what I need.

My absolute favorite app for anxiety

Love love love it. I've suffered from depression and anxiety for years. Many mental health apps have come and gone but I've kept this one consistently (longer than almost any other) since it offers such quick, clear help. I use it mostly for anxiety for quick help, for my depression for more general help. When you're really freaking out (or just a bit!) this is the easiest one I've found to get quick help where I don't have to think too much about how to use the app itself in order to let it help me. Open the app, top choice is "Help Right Now" - so simple! Click it and the choice is equally clear "Stop!" Click that and it walks you through a short series of actions to calm you down and bring you back to reality. So many of the others are too wordy or too many bells and whistles; you can't find your way around or if I do find my way usually it's difficult to find the helpful parts again, esp. if I'm really in crisis. When I'm not in a crisis, the rest of the app is equally helpful and gives lots of clear good ideas of techniques for overall feeling better. Keep up the good work you guys and thank you so so so much for all many times of this app's support and calming me down and helping me back to reality.

This is exactly what I've been looking for!

I've only just started using this app, but let me tell you, I am already in love with it! I feel like anyone could benefit from using this. It is very user friendly and even has a wonderful orientation in the beginning that helps you get started. I think my favorite feature is the chat forum. I really like that you can post what you're feeling, ask for advice, etc. and people can reply to you. And everyone is always so nice! It's honestly a very positive app! If I could suggest anything to be added, it would be a private chat feature or something along those lines. The only reason I say that is because you will definitely find people you relate to and want to keep talking to, but the only way to do that is by replying to their post which is out in the open for everyone to see. Other than that this app is phenomenal! I highly recommend it to everyone!

The developer, Jackson Tempra, indicated that the app's privacy practices may include handling of data as described below. For more information, see the developer's privacy policy.

Data Linked to You

The following data may be collected and linked to your identity:

Privacy practices may vary, for example, based on the features you use or your age. Learn More

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‎What's Up? is a fantastic free app utilising some of the best CBT (Cognitive Behavioural Therapy) and ACT (Acceptance Commitment Therapy) methods to help you cope with Depression, Anxiety, Anger, Stress and more! With a beautiful, modern design, simple heading and easy-to-follow methods, you can get...

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Need help understanding why the heck an election causes so much stress?

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"Without a full spectrum of voices from partisan political elites, though, anxious citizens in search of protection from threats to their health and way of life may support charlatans or madmen who offer bodily protection while destroying the body politic." ¹

There are plenty of reasons to be anxious about the state of the nation: the coronavirus pandemic, the economy, climate instability, physician burnout, an endless war on terrorism, returning to the classroom (or not), and racism, among other societal and personal stressors. All these major dangers are on top of the still-looming nuclear risk that could blot out human life on earth in virtually an instant. No wonder some individuals are calling 2020 "the worst year ever."

As if that were not enough, now we have a presidential election happening in the midst of partisan political warfare, civil unrest, and frightening conspiracy theories on TV and the internet. The stakes seem sky high, perhaps because the president has so much influence on how we address every other crisis. How might mental health professionals potentially assess and address this "election anxiety"?
Election anxiety polls
The polls confirm our intuition: we are a nervous nation. Earlier this year, the American Psychological Association conducted a "Stress in America" survey ², in which they found more than half (about 56%) respondents identified the 2020 election as a significant stressor. At the end of June, the Centers for Disease Control reported that the highest rising levels of anxiety were among young adults, as well as black and Latino people of all ages. The prevalence of anxiety symptoms among all populations was 3 times higher than the corresponding period in 2019. ³

Certain groups of minorities, especially educated and higher-earning black males, are at risk for more anxiety. ⁴ This possibly counterintuitive finding may stem from blocked opportunities, which in turn may be related to the higher implicit bias of white men. ⁵

Anxiety also seems to differ along partisan party lines. About two-thirds of recent Joe Biden supporters say they are scared about the country's future, compared to about one-third of President Donald Trump's supporters. ⁶ Of course, these sources of anxiety can change, and change quickly, depending on societal developments.

In our Psychiatric Times polls () inquiring about the upcoming elections, the trend was clearly slanted toward being very worried, with about half of respondents doing something productive about it and half not. As far as our patients are concerned, the second poll suggested a similarly strong degree of concern. If these trends hold up, the anxiety level would be even higher in our psychiatric world than in the greater society.
Varieties of anxiety
Anxiety refers to a prolonged state of apprehension brought on by uncertainty about future threats. Past threats logged in our memories and unconscious can also influence our view of upcoming risk. As such, anxiety is a natural emotion and vital for survival. In contrast to anxiety, fear is an acute or phasic response to an immediate and identifiable threat, as we explained in a prior article for Psychiatric Times titled " FDR, the Bene Gesserit, and the Psychiatry of Fear." ⁷ Perception is a key for both anxiety and fear because the threat can be an imagined one. If anxiety is punctuated by acute episodes of fear, such as fear-mongering political campaign ads, it can feel like a one-two punch to our sense of security.

The physical and psychological symptoms of anxiety, such as feeling tense or having trouble concentrating, can be so uncomfortable that they cause behavioral changes. Fight or flight stress responses range from avoidance to aggression, as well as self-medicating with alcohol and street drugs. Peaceful protests in presidential elections can reflect a normal and appropriate expression of anxiety, such as is emerging virtually with the "Rage Moms," who are fed up with being teacher, caregiver, employee, and parent all at the same time. When protests turn into riots, however, they may be a reflection in part of too much anxiety, an overreaction to perceived threats. Similarly, police may have appropriate anxiety for their role and risk, or not.

There are several kinds of anxiety. Given the power of the presidency, a presidential election may tend to elicit anxiety about one's very existence and the meaning of one's life. That is called existential anxiety. ⁸

Individuals who are more intolerant of uncertainty are especially vulnerable to excessiveanxiety. ⁹ The brain correlate of this intolerance is an increase in striata volume, particularly in the putamen. One brain model of subclinical and clinical anxiety is the uncertainly and anticipation model.10 This is a feedback model, in which there is either a disrupted cognitive estimation of probability and cost of a future threat, or heightened subjective feelings about negative future events. That it is a feedback model suggests why it is difficult to stop until neuroplasticity develops new anxiety pathways.

Although many individuals are overly anxious, others may not be anxious enough given the circumstances. They suffer from inadequate anxiety. Inadequate anxiety can lead to ignoring various risks and, in this case, not voting. Those individuals who have sociopathic tendencies tend to have less anxiety, which in turn may allow them to manipulate individuals with higher anxiety levels. ¹¹

If there is an appropriate amount of anxiety, it would be an amount proportionate to the assessment of future danger, which in itself is difficult to predict and may change over time. Therefore, appropriate anxiety is a moving target. It needs regular monitoring and recalibration.
The deep history of anxiety
Anxiety has apparently persisted over human history, indicating that it has an important evolutionary role. Simply put, the evolutionary advantage of anxiety could be that it leads individuals to take fewer risks, seek safety, and focus on doing things well. On the other hand, anxiety can limit the risk-taking that advances human adaptability.

In terms of evolutionary psychology, anxiety would help us survive as a species. One way that anxiety can do this is to organize our cognitive functions quickly in response to danger. Additionally, another thesis is that chronic anxiety can be a driver of genius. ¹² Anxiety can also be a negative reinforcer that encourages the socialization necessary for survival and reproduction, because anxiety is generally most intense when we are isolated. ¹³
A history of election anxiety
Reviewing some historical elections may be informative, and perhaps reassuring, as we approach this upcoming election.

A clear parallel can be drawn between our upcoming election and the election of 1920. It was during another devastating pandemic, the so-called "Spanish flu" that began in 1918. (President Trump's grandfather died of this flu.) The worst of it was over by 1920, and the Republican nominee, Warren Harding, ran and won on a "return to normalcy" platform. His message resonated with the electorate, and he seemed to reduce the public's fears. He was viewed positively while president but died only about 2 years into his term. Soon after he died, his reputation fell amid multiple scandals, stemming from his habit of giving government jobs to friends.

Our society today is split along ideological, racial, and class lines. The same was true during the election of 1968. On March 31, 1968, President Lyndon Johnson announced that not only was he partially halting the United States bombing of Vietnam, but also that he would not seek the nomination for president. Although his withdrawal offered hope for reconciliation, that dissipated quickly. Only 5 days later, Martin Luther King Jr was killed. Only a couple of months after that, Robert F. Kennedy, who was running for the Democratic nominee, was murdered. The nomination of Hubert Humphrey occurred during a violent, conflictual convention in Chicago. Richard Nixon won the presidency with a law-and-order message and a (secret) plan to end the war in Vietnam. Nixon knew what millions of Americans were worried about, and he promised to eliminate the sources of their fear.

Another election that has a lesson to teach us is 1980. The incumbent, Jimmy Carter, was defeated in part because the economy was awful, which caused increased anxiety and unhappiness. In his infamous "crisis of confidence" speech, he tried to address the nation's concerns, but the voting public concluded that President Carter was in over his head. Similarly, the COVID-19 pandemic has adversely affected our economy, although it remains to be seen if the electorate will hold the president accountable.

The concern about the economy also brings 1932 into the picture. High unemployment levels contributed to Herbert Hoover's landslide defeat. Franklin Delano Roosevelt led the recovery with federal work projects and mobilization for World War II. In his first inaugural address, Roosevelt told Americans that that they had "nothing to fear but fear itself." He was effective because he at once calmed the nation's nerves and tackled the underlying sources of its anxiety: poverty, unemployment, and hunger.

For psychiatrists in particular, perhaps the most anxiety-provoking election was in 1964. Answering a poll conducted by FACT magazine on whether Barry Goldwater was mentally fit to be president, about half of the replying psychiatrists provided what Freud would call "wild analysis." Goldwater sued the magazine, won his case, and psychiatrists were embarrassed. The result was the 1973 Goldwater Rule, set by the American Psychiatric Association. The rule barred psychiatrists from diagnosing or analyzing a public figure, an admonishment stirring anxiety and debate among psychiatrists in our time.14 Goldwater lost the 1964 election to Johnson in part because the electorate feared he might overreact to a perceived Russian threat and start a nuclear war.

In the 2016 election, our Psychiatric Times poll found that two-thirds of responders preferred Hillary Clinton. We had a comment section then, and the discussion was passionate, suggesting some intense underlying anxiety in the mental health professional community.

Although less attention is given to vice presidents and vice-presidential nominees, they can make a difference, and their influence is not lost on voters or candidates. For instance, George McGovern initially added Thomas Eagleton as his vice president on the 1972 democratic ticket. Upon learning that Eagleton had clinical depressive episodes, McGovern consulted with psychiatrists who apparently advised him that a recurrence of depression was possible and could endanger the country. ¹⁵ As a result, McGovern dropped him from the ticket. Interestingly, Eagleton went on to be reelected to the senate and achieved other career successes, and McGovern lost in a landslide. McGovern may have been too anxious about Eagleton's depressive episodes, which may have cost him the seat. And, as we psychiatrists know, recurrence may be a risk, but it is not a good reason to think an individual is incapable of serving in a public office.

The vice president can represent other personal qualities that are important to the public. Joe Biden, Donald Trump, and Mike Pence are all older white males. In contrast, Biden chose Kamala Harris as his running mate. In picking a woman who is the child of Indian and Jamaican immigrants, he may be trying to assure the younger and more ethnically diverse parts of the electorate that he shares their concerns with racism, sexism, and other forms of discrimination.

Looking back on this historical survey, it appears that Americans reward politicians who are able to acknowledge their anxieties and put forth credible plans to eliminate the sources of their fears. Politicians who appear to be overly anxious, or blithely unconcerned, fare poorly.
Potential interventions
Although you will not find "election stress disorder" in DSM 5, it has been described. ¹⁶ This "disorder" leads to all-or-nothing thinking and defense mechanisms of blame, denial, and avoidance. These reactions can lead to cult-like, brainwashed adherence to a one-sided perspective. Should you or your patients feel overwhelmed or anxious, many of the traditional behavioral approaches may prove to be helpful (Table). We need to be especially cognizant of countertransference, reactions where our own anxiety and political beliefs intrude into the therapeutic arena.

After the election, another informal disorder may emerge: a so-called post-election stress disorder. This phrase was first coined when President Obama was elected as a result of conflict and rising anxiety, especially around the issue of race. ¹⁷ Therefore, it was not surprising to see some post-election emotional fallout and backlash regarding the country's first Black President. Did those reactions last and influence the election of President Trump?

Whatever the case, the period after the 2020 election may be more anxious still. There are already wide-spread fears of voter suppression, voter fraud, and delayed results. Post-election anxiety could escalate even more than in 2000, when a controversial Supreme Court decision ended the Bush-Gore race.
The role of psychiatry
At least going back to the time of Plato, philosophers have tried to reduce the role of emotions such as anxiety in politics and promote rationality alone. ¹ Given the importance of anxiety in our evolution, psychiatry should not be surprised at the limitations of that approach.

Of course, undo anxiety about safety and security leads to vulnerability, a propensity to being manipulated instead of educated. Recent polls indicate that such groups as young adults, Blacks, and Latinos are becoming increasingly anxious, likely due to uncertainty about their future. Particular attention needs to be paid to the well-being of these groups in terms of family and community psychological support, which in turn can make them more resilient.

Charismatic leaders more concerned with themselves and their public image than with the public good are particularly problematic. With our 2-party system, political leadership can change suddenly, and the losing party is often afraid of what will happen to them under the new regime. Leadership for all is necessary to reassure the losing side that it does not need to panic or lash out.

Anxiety is an essential emotion that can help us assess and respond to future risks to our safety and security, a basic human psychological need as Maslow has taught us. ¹⁸ However, to use anxiety successfully, people need to be able to assess risks rationally. Although the future is unknowable, educated estimates can still be made-if there are accurate information and facts. One of the psychiatric lessons from the Spanish flu and the public panic that accompanied it was the need for the government to be honest and open. ¹⁹

Since psychiatry has expertise in distinguishing fantasy from reality, as well as managing anxiety, we are essential for making presidential anxiety useful, rather than harmful for the public, patients, and for ourselves. Our Psychiatric Times polls indicate that both we and our patients are quite worried, with the good news that about half of us are already trying to do something productive about it.

The role of psychiatry in politics has been limited by the Goldwater Rule against commenting on public figures that we have not evaluated. As a result, psychiatry has retreated to the margins of the political arena. How might psychiatrists play a larger, more productive role in American public life? Psychiatrists could be involved in routine mental health assessments of any presidential candidate and annually for the president. Additionally, there is no prohibition against educating the public and our patients about the role of anxiety in politics. Psychiatrists could help their fellow citizens hit the sweet spot of anxiety: enlightened participation, voting, realistic hope, and improved mental well-being. In fact, it is psychiatry's ethical responsibility to contribute what we can "to the improvement of the community and the betterment of public health." ²⁰
Concluding thoughts
Psychiatric Times has featured a series looking at the psychiatric challenges for the 2020s, and it now seems that politics and psychiatry will be one of them. This is one of the social aspects of psychiatry. ²¹ There are 2 more elections scheduled during this decade. Just like finding the right amount of anxiety, we need to find the right amount of political engagement, not too much and not too little, in the 2020s.

Dr Moffic is an award-winning psychiatrist who has specialized in the cultural and ethical aspects of psychiatry. A prolific writer and speaker, he received the one-time designation of being a Hero of Public Psychiatry from the Assembly of the American Psychiatric Association in 2002. He has recently been leading Tikkun Olam advocacy movements on climate instability, burnout, Islamophobia, and Anti-Semitism for a better world. He serves on the Editorial Board of Psychiatric Times.

References

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2. Bethune, S. Americans are stressed about the presidential election. Monitor on Psychology. 51(1). January 1, 2020. Accessed September 11, 2020. http://www.apa.org/monitor/2020/01/news-stressed-election ​

3. Czeisler MÉ, Lane RI, Petrosky E, et al. Mental Health, Substance Use, and Suicidal Ideation During the COVID-19 Pandemic - United States, June 24-30, 2020. MMWR Morb Mortal Wkly Rep. 2020;69(32):1049-1057. Published 2020 Aug 14.

4. Assari S, Curry TJ. Black men face higher discrimination and depression, even as their education and incomes rise. The Conversation. July 21, 2020.

5. Assari S. Interaction between race and gender on implicit racial bias against blacks. Intern J Epidemiologic Research. 2018;5(2):43-49.

6. Lerer L, Plott E, Gamio L. How Americans feel about the country right now: Anxious. Hopeful. New York Times. June 27, 2020.

7. Moffic HS. FDR, the Bene Gesserit, and the Psychiatry of Fear. Psychiatric Times. March 31, 2020. https://www.psychiatrictimes.com/view/fdr-bene-gesserit-and-psychiatry-fear.

8. Yalom I. Existential Psychotherapy. Basic Books; 1980.

9. Kim MJ, Shin J, Taylor JM, Mattek AM, Chavez SJ, Whalen PJ. Intolerance of uncertainty predicts increased striatal volume. Emotion. 2017;17(6):895-899.

10. Grupe DW, Nitschke JB. Uncertainty and anticipation in anxiety: an integrated neurobiological and psychological perspective. Nat Rev Neurosci. 2013;14(7):488-501.

11. Lykken DT. A study of anxiety in the sociopathic personality. J Abnorm Psychol. 1957;55(1):6-10.

12. Lebrecht N. Genius & Anxiety: How Jews Changed the World, 1847-1947. Scribner; 2019.

13. Dickinson MJ, Fava EJ. Anxiety and depression may have an evolutionary role as negative reinforcers, encouraging socialization. Medical Hypotheses. 2006;66(6):796-800.

14. The Dangerous Case of Donald Trump: 37 Psychiatrists and Mental Health Experts Assess a President. Lee B, ed. Thomas Dunne Books; 2019.

15. McGovern G. Grassroots: The Autobiography of George McGovern. Random House; 1977.

16. Stosny S. Do you suffer from election stress disorder? Psychology Today. April 15, 2016. Accessed September 11, 2020. https://www.psychologytoday.com/us/blog/anger-in-the-age-entitlement/201604/do-you-suffer-election-stress-disorder ​

17. Stosny S: Post election stress disorder. Psychology Today. November 4, 2008. Accessed September 11, 2020. https://www.psychologytoday.com/us/blog/do-the-right-thing/201702/post-election-stress-disorder-is-it-thing ​

18. Maslow A. Toward a Psychology of Being. Sublime Books, 2014.

19. Barry JM. What the 1918 flu pandemic teaches us. Yesterday's lessons inform today's preparedness. MLO Med Lab Obs. 2006;38(9):26-28.

20. The Principles of Medical Ethics, With Annotations Especially Applicable to Psychiatry. American Psychiatric Association Publishing, 2013 Edition.

21. Moffic HS. Should the 2020s be the psychiatric decade of the social? A debate. World Social Psychiatry. 2020;2(2):156-158. ❒

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Presidential Election Anxiety and the Role of Psychiatry

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With partisan political warfare, civil unrest, and the presidential race, how can mental health professionals assess and address "election anxiety"?

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Self-Compassion Activity from Furman

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The cyclical realities of the impact of racism, anti-Black racism and other forms of intersectional violence on our health make breathing seem like a luxury at times. The full blunt impact of racism and other forms of violence echoes heavily in our hearts, our minds, bodies and actions.

Grief is a direct result of racism and intersectional violence and it affects us physically, emotionally, financially, spiritually, transnationally and transgenerationally. More importantly, not being able to fully engage in our grief is a direct outcome of chronic experiences of racist violence.

This winter, the grandmother of the deceased Colten Boushie told the New York Times: " Even to this day...I hold back on crying."

Insoluble grief, anti-Black racism and other forms of violence that Black, Indigenous and racialized people deal with can result in chronic prolonged traumatic health issues. These issues can include diabetes, high blood pressure, heart attack, cancer and low birth rates.

Due to anti-Black racism, Black communities' health issues are often not taken seriously. As a result we are not given adequate and equitable health care services. Often Black community members are re-traumatized as they seek help and support for their health issues.

Read more: Racism impacts your health

Our illnesses are under-researched and under-served. In order to deal with this stress, some opt out of the system entirely, only re-entering during an emergency situation.

Impacts of daily experiences of racism also include depression, anxiety, addictions and post-traumatic stress. But racism is often not discussed in mainstream health circles.

Anti-oppression psychotherapy: A trauma informed model

As an African/Black woman, anti-violence activist, health researcher, and mental health practitioner, living with a visual disability for over 20 years, I have worked with many community members dealing with health struggles directly related to anti-Black racism and other forms of intersectional violence.

I have discovered that discussions of the daily impact of racism are happening with friends, families, trusted coworkers, in our journals and sometimes in isolation.

To try and help my clients deal with this, I worked with a colleague to develop and practice an innovative model we call anti-oppression psychotherapy (AOP).

AOP addresses the delusion and confusion of trauma in the bodies and minds of the oppressed. It is a resistance and a revolutionary model that grows out of Black feminist and intersectional theories and practices.

Bruce Mars/Unsplash

AOP examines the impacts and intersections of oppressions as they interact together. It interprets issues of racism as acts of trauma and violence to our health and it incorporates resistance strategies and healthy coping mechanisms - to help community members and clients through grief, loss and identity formation.

This model exists because the erasure of our grief, our loss, needs to be known, attended to, cared for and supported - to survive continuous violence, battled daily from generation to generation.

Self and community care is critical to combating the effects of racism and intersectional violence. AOP addresses racism as a health determinant and gives the power to heal back to the communities who are suffering.

How to support your own healing

Below are eight self-care tips to support you and your loved ones on this cyclical healing journey:

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Grief is a direct impact of racism: Eight ways to support yourself

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The cyclical realities of the impact of racism, anti-Black racism and other forms of intersectional violence on our health make breathing seem like a luxury at times. The full blunt impact of racism and other forms of violence echoes heavily in our hearts, our minds, bodies and actions.

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Create a wellness plan tailored to your region!

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The Black Virtual Wellness Directory is a resource. BEAM is not liable for care services rendered by providers in listings. Are you a Black Wellness Practitioner? Add your listing for review here. For Questions about the Black Virtual Wellness Directory, click here.

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Forget cakes and cookies, mac and cheese is my comfort food of choice. And luckily, there is no shortage of variations on this classic, so it just never gets old. :) This White Cheddar Mac and Cheese is incredibly simple, fast, easy, and a little more well rounded than plain mac and cheese, so it's totally meal-worthy and perfect for busy weeknights. The flavor is a little smoky, a little garlicky, and full of that wonderfully sharp white cheddar. In other words, soooo good!

White Cheddar Mac and Cheese with Chicken and Broccoli

Substitutions

First, do NOT substitute the evaporated milk. This unique composition of this ingredient (low moisture, high protein) is what allows the cheese to emulsify into a smooth sauce. It will not work with regular milk, or dairy milk substitutes.

Low Carb - Substitute the pasta with cauliflower florets.

Vegetarian - Substitute the chicken with tempeh, or cauliflower florets.

Cauliflower is a pretty versatile ingredient and just happens to go great with cheese sauce (see my Spicy Roasted Cauliflower with Cheese Sauce recipe).

White Cheddar Mac and Cheese with Chicken and Broccoli

See how we calculate recipe costs here.

Nutritional values are estimates only. See our full nutrition disclosure here.

The equipment section above contains affiliate links to products we use and love. As an Amazon Associate I earn from qualifying purchases.

Step by Step Photos
Start by cooking the pasta and broccoli. Bring a large pot of water to a boil, then once boiling, add 1/2 lb. pasta. Continue to boil until the pasta is tender, then add 1/2 lb. frozen broccoli florets and continue to cook for 2 minutes. Drain the pasta and broccoli together in a colander. While the pasta is cooking, prepare the chicken. Season one boneless skinless chicken breast with a pinch of salt on each side. Add 1 Tbsp cooking oil to a large deep skillet and heat over medium. Once hot, swirl the oil to coat the skillet, then add the chicken. Cook the chicken on each side until golden brown and cooked through. Remove the chicken to a clean cutting board, let it rest for five minutes, then chop into small cubes. Turn the heat under the skillet used to cook the chicken down to medium-low and add 2 Tbsp butter. Allow the butter to melt and use a whisk to begin scraping up the browned bits from the bottom. Pour in 1 cup evaporated milk and continue to cook and whisk until all the browned bits are dissolved off the bottom and the evaporated milk is hot. Season the evaporated milk with 1/4 tsp garlic powder, 1/4 tsp smoked paprika, and 1/4 tsp salt. Now that the evaporated milk is hot and well seasoned, begin adding the 8oz. shredded extra sharp white cheddar, one handful at a time. Whisk the cheese into the sauce until fully melted before adding the next handful. Once all the cheddar has been added, the sauce will be smooth and thickened. Add the cooked and drained pasta, broccoli, and chopped chicken back to the skillet with the sauce, then stir to coat. And that's it! White Cheddar Mac and Cheese with Chicken and Broccoli is served!!

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White Cheddar Mac and Cheese with Chicken and Broccoli

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Forget cakes and cookies, mac and cheese is my comfort food of choice. And luckily, there is no shortage of variations on this classic, so it just never gets old. :) This White Cheddar Mac and Cheese is incredibly simple, fast, easy, and a little more well rounded than plain mac and cheese, so it's totally meal-worthy and perfect for busy weeknights.

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DURING COVID-19: ALL OF OUR CLASSES ARE VIRTUAL AND BY DONATION

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Emotions get a bad rap.

As a society, we're constantly trying to lessen them, hide them, reel them in, and alter them. But the thing is: No matter what we do, our emotions will always be there.

No matter what we do, our emotions will always be there.

So, why not spend more time trying to get a clearer understanding by building a deeper relationship with them?

I get it-that's easier said than done. Tuning into emotions can be tricky, and getting to the root of why you're feeling them at any given moment isn't always self-explanatory. There's a lot of, "Where do I even start?"

But one tried-and-true practice that a number of psychologists suggest when it comes to exploring your emotions is writing therapy. More specifically, transactional writing.

Transactional writing, or letter writing, is intended to help us process our feelings. Writing a letter encourages you to take a step back from a particular trauma or emotions and create perspective-this gives you the chance to examine what it is you are actually experiencing. Research shows that writing about one's emotions is linked to relieving stress and anxiety.

Writing a letter encourages you to take a step back from particular trauma or emotions and create perspective-this gives you the chance to examine what it is you are actually experiencing.

It's a tactic I personally love. There have been a number of moments in my life in which I've felt consumed by a feeling-so many thoughts, worries, doubts, fears racing through my mind all at once.

It wasn't until I took pen to paper and was able to release these emotions that I finally gained clarity. Writing a letter to my emotions, instead of allowing them to run wild in my mind, gave me a chance to step outside of myself in order to find peace.

How exactly is this done? Well, similar to a traditional letter you can start by addressing it to someone-or in this instance, some feeling. You can, of course, select whichever emotions you feel are most prominent in your life, but a few common ones we'll dig into are hope, fear, ambition, stress, and love.

The key to writing a letter to your emotions is communicating your thoughts and feelings. To do so, ask yourself intentional questions about how this particular emotion has recently surfaced in your life. Then, write down the answers as though you are talking to the emotion itself.

The next time you're feeling some kind of way, try breaking out a pen and paper to write your own letter-or, even just draft it in your Notes app. Here, we dig into what five emotional letters could look like.

Dear Hope

Hope is something a number of us yearn for in moments of difficulty when we need the will to keep going. Think about these questions: How have you used hope recently? What is it helping you navigate? How can you call on it more?

Hope is something a number of us yearn for in moments of difficulty when we need the will to keep going.

For instance:

"Dear Hope, When I received the difficult news that I was going to be laid off, I had to lean on you to ease my pain. Without you, I don't know how I'd get through the job search process."

Or

"Dear Hope, I was recently laid off and need you at this moment. To find you, I'll have to believe-in myself and that things will be okay. I'm going to work to keep you close so I can stay motivated."

Dear Fear

With emotions like fear, on the other hand, you may find more success by incorporating a 2-step process of transactional writing.

Author of the game-changing memoir Eat, Pray, Love, Elizabeth Gilbert, once shared with readers her practice of writing to fear.

Give your fear the opportunity to express itself by asking, "What are you actually terrified about, in this situation?"

She remixes the traditional form of transactional writing and instead begins with a letter from fear. Elizabeth explains that she likes to give her fear the opportunity to express itself by asking, "What are you actually terrified about, in this situation?" She then writes out exactly what is making her feel fearful, which serves as her letter from fear.

In a second letter-written from her to fear-she'll compassionately acknowledge fear's reasoning and from there provide it with a solution to help ease her dread.

Her example letter:

"Dear Fear: I recognize and respect that you are part of this family, so I will never exclude you from our activities, but still-your suggestions will NEVER be followed. You're allowed to have a seat and you're allowed to have a voice, but you are not allowed to have a vote."

Dear Ambition

Ambition fuels the desire you have to meet your aspirations. Ask yourself: How do you incorporate it into your daily life? Is it something you hope to have more of? How has ambition gotten you to where you are currently? When do you feel you've needed more?

For example:

"Dear Ambition, You push me to go for things that seem completely out of reach-and I may love-hate you for that. But ultimately, you remind me that I'm capable of so much and my ability to go after big things."

Dear Stress

Oh, stress. Stress is something a number of us encounter on a daily basis, maybe even several times throughout the day. What are some things you can say to it to bring more peace to your day-to-day life? What situations bring you the most stress? How has your body reacted to it? In what situations has stress actually helped you in the past?
One take:

"Dear Stress, Wow, you're really showing up today. I know you're trying to help me get stuff done, but, honestly, you're kind of distracting me from what I actually have to do. I see you-but I think I'm going to quiet down your voice so I can focus."

Dear Love

The ultimate love letter: A letter to love. The best example of transactional writing may have to be when R&B artist, Musiq Soulchild melodiously speaks to Love in a song with the same title.

Through all the ups and downs the joys and hurts Love For better or worse I still will choose you first

In what ways are you choosing to spread love each day? Who are some of the people that you share the love with or would like to receive more love from? How are you showing yourself the love that you deserve?

Through asking questions that require more than a simple yes or no answer, you can really dig deep into how these emotions play into your life-after all, they are a part of you.

Through asking questions that require more than a simple yes or no answer, you can really dig deep into how these emotions play into your life.

By nurturing each emotion, you're allowing yourself the space necessary to live wholeheartedly.
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Read next: How to Deal With Your 'Meta-Emotions'-aka Feeling Bad About Your Feelings

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Why You Should Write Letters to Your Emotions-and How to Start

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Emotions get a bad rap. As a society, we're constantly trying to lessen them, hide them, reel them in, and alter them. But the thing is: No matter what we do, our emotions will always be there. No matter what we do, our emotions will always be there.

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Optimal Living Daily Archives - Optimal Living Daily

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Personal Zen has been proven to reduce anxiety by challenging players to focus on positivity as you follow two characters -one in a positive state and the other an angry, grumpy looking guy- through several levels of game play. - Fabiha Ahmed, Student Health Committee

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The first and only anxiety treatment you can play Click here Click here The first and only anxiety treatment you can play The App for Reducing Stress and Anxiety Personal Zen is a scientifically validated app for reducing stress and anxiety by building positive habits of attention. Backed by Researc…

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Great selection of celebrity-led free workouts! (and it really is free for a whole plan, I signed up :) - Carmela, SGA Student Health Representative)

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Ready or not, it's that time of the year again: Back-to-school season.

And whether that means you're rushing off to night classes, scurrying to get out the door, or simply trying to keep track of your family's complex schedule - everyone could use a little help. Especially during dinnertime.

So go ahead: Make one recipe, make them all, or simply use this guide as inspiration. We want you to own this back-to-school season - and making yourself a delicious dinner is a great place to start. ✓

Ready to dive into the recipes? You can get a printable PDF file, or you can get the full recipes at the bottom of this post. Let's do it!

Slow cooker chili is the MVP of weeknight dinners. Just throw everything in before work and come home to a hot dinner ready to be enjoyed.

This version takes it even further and cooks cornbread dumplings with the chili. As soon as you get home, just scoop some cornbread batter on top of the cooked chili, give it another hour or so, and they'll be good to go.

Everybody loves crispy chicken strips. This recipe gives you that crispy, pan-fried chicken texture, but it bakes them instead. And it packs in two different kinds of vegetables so you can have a complete meal that's ready in no time. Oh, and it's the perfect occasion to go wild with the dipping sauces.

And if you want to follow along with this plan by getting each recipe emailed to you for the next seven days, enter your email address below:

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We would love to see your creations! If you end up making these recipes, tag your photos with #TastyBTSMealPlan and we'll feature our favorites!

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Here's A 7-Night Dinner Plan That's Perfect For Busy Families

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And whether that means you're rushing off to night classes, scurrying to get out the door, or simply trying to keep track of your family's complex schedule - everyone could use a little help. Especially during dinnertime. We would love to see your creations!

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Mindfulness can help

Ground yourself with a deep breath in and out. Now try to notice:

This will help you get back to the present moment.

Tune Out Of The World

Sometimes, we just need to escape all of the noise. Music has been proven to ease anxiety, and we've created this playlist especially to help when you're feeling locked in its grip. Grab a pair of headphones and recharge.

play on spotify

Here's a tip for dealing with anxiety

How to support a friend or partner with anxiety

Grab our free anxiety worksheet

Try out this simple but effective exercise for challenging your thoughts and keeping anxiety at bay.

DOWNLOAD

Check out our Anxiety Psychologists

Looking for a therapist specialising in anxiety therapy? We can help.

Give this a read

Daring Greatly - BRENE BROWN

In Daring Greatly, Dr. Brown challenges everything we think we know about vulnerability. Based on twelve years of research, she argues that vulnerability is not weakness, but rather our clearest path to courage, engagement, and meaningful connection. The book that Dr. Brown's many fans have been waiting for, Daring Greatly will spark a new spirit of truth-and trust-in our organizations, families, schools, and communities.

Don't let anxiety rule you

We have a team of friendly therapists that specialise in what you are going through.

We need to talk.

Does that phrase make your stomach sink? Relationships can work up our anxiety, especially when difficult conversations are involved. So we've put together a worksheet that offers you 7 Steps to Communication, arming you with tools to tackle those tough convos.

CLICK FOR WORKSHEET & MORE

Music to de-muddle the mind

Anxiety and stress can often go hand in hand, but music can do wonders in reducing their symptoms, including lowering your blood pressure and decreasing your heart rate. Check out our custom, stress-busting playlist, designed to help you tap into your inner chill.

CLICK FOR PLAYLIST & MORE

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How to Deal With Anxiety | Anxiety Treatment | Toolkit: The Indigo Project

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Ground yourself with a deep breath in and out. Now try to notice: This will help you get back to the present moment. Sometimes, we just need to escape all of the noise. Music has been proven to ease anxiety, and we've created this playlist especially to help when you're feeling locked in its grip.

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I can't remember an election that I didn't pay attention to (or worry about).

But there's something different in 2020. I've never felt so on edge.

This election has driven a wedge between my family members who disagree about who the next president should be.

I find it difficult to listen to the news, but my husband hates turning it off. Both of us are easily set off by upsetting headlines.

This isn't unique to me or my family.

A lot of us are feeling the effects of the endless political news cycle and the stress it causes.

It's hard not to feel overwhelmed, helpless, and anxious when it feels like the fate of our country is so precarious.

A 2019 survey conducted by the American Psychological Association found that 56 percent of respondents felt stressed about the upcoming election.

A 2020 survey conducted by CARAVAN on behalf of The Maple Counseling Center, a nonprofit mental health organization, found that 52 percent of respondents believe their mental health has suffered due to the 2020 presidential election.

That number rises to 64 percent when considering Gen Zers and 57 percent when it comes to millennials.

Meanwhile, another recent survey found that 1 in 4 respondents felt rage and 58 percent felt worried about upcoming elections, while 38 percent said that it was affecting their sleep.

Researcher and licensed therapist Jason Woodrum has gone so far as to coin a term for how we're feeling: "election stress disorder."

While not an official diagnosis in the new edition of the Diagnostic and Statistical Manual of Mental Disorders, it helps put a name to the symptoms many of us are feeling, and the effects these feelings are having on our personal and professional lives.

"This uncertainty that's in the air for months on end can often manifest in a loss of sleep, irritability, anxiety, and depression," Woodrum says. "While research is ongoing, it is easy to hypothesize that this known phenomenon can compound with underlying anxieties around the ongoing global pandemic, economic uncertainty, and social unrest we're experiencing in 2020."

It's hard when things feel out of our control.

"With elections come large-scale changes and actions on a societal level that lie directly outside of control of any one of us individually," Woodrum says.

On top of this out-of-control feeling, we're riding a roller coaster of media sound bites and approval ratings.

"Media narratives and horse race coverage of polls exacerbate this sensation, with constant ups and downs related to the standing of the candidate of our choice. In many ways, it's like watching a version of the Super Bowl that lasts a year as opposed to 3 hours," Woodrum says.

Partisanship has been on the rise for a while. This year, it's at an all-time high.

One 2018 survey conducted by PRRI, a nonpartisan research nonprofit, found that 35 percent of Republican respondents and 45 percent of Democrat respondents would be disappointed if their child married someone of the opposing political party. In 1960, this was true for only 4 percent in either party.

On top of that, 2020 has been... well, 2020.

"As if 2020 was not already difficult enough with election strain, the stressors caused by the COVID-19 pandemic and protests over social justice issues have only added another level of anxiety for many people," says Varun Choudhary, a psychiatrist and the national behavioral health chief medical officer at Megellan Health.

"People are experiencing a significant change in how they live, work, socialize, and function in society," Choudhary says. "Each element alone can be a serious source of anxiety. These multiple converging factors have caused many Americans to experience a substantial increase in mental health concerns."

With so much going on but little within our power to change, it can take a toll.

"We can feel a discomfort coming into contact with our perceived powerlessness as it relates to this moment," Woodrum says.

Acknowledge when you need help

It's important to take stock of how your stress is affecting you.

"If you're so stressed about the election that you find yourself unable to get out of bed in the morning, that's a problem," says Anna McAlister, PhD, an associate professor at Endicott College. "If you're so stressed that you're unable to eat and you can't focus at work, or you find yourself bickering with friends or colleagues, these are signs that there could be a need to seek help."

If you think you aren't coping well, remember there's nothing wrong with asking for help. Reach out to your primary care provider or a mental health professional to set up an in-person or telemedicine appointment to discuss your feelings.

Channel your stress into something productive

Sometimes all you need to discharge stress is to feel like you're making a difference.

"Some ideas include making a donation to causes you believe in, registering to work the polls, signing people up to vote, or volunteering time with an organization you support," says psychologist Meghan Marcum.

If you do volunteer, Woodrum says, "recognize without shame that you're doing all that you can and be comfortable with that reality."

Monitor how much news you consume

"Constant exposure to tragedy, political upheaval, and other negative stories may spark an interest, but too much time spent watching can exacerbate anxiety, insomnia, and symptoms of trauma," Marcum says.

Take stock of how the news is making you feel.

"If you feel like the events of the evening news are too much, turn it off or stop reading," Woodrum says. "We all get to determine how much news consumption is valuable versus detrimental to our own sense of wellness."

Set boundaries around political conversations

A 2020 survey conducted by business research company Gartner found that 78 percent of U.S. employees talk about politics at work, but a third of those employees found the conversations stressful or frustrating.

Election season can also be challenging if you and your family disagree.

"How many people find this article about something they believe in, and there's your husband, wife, or whoever at the breakfast table, and you stick it in their face - right in front of their cereal - and say, 'Here, read this. It will change your mind,'" says Jeanne Safer, a psychotherapist and author of the book " I Love You, But I Hate Your Politics."

"It never works," Safer says. "And the reason for that is simply that we can never make the other person think the way we do. Just like we can't make someone fall in love with us."

If you do decide to discuss politics, don't do it to convince anyone. Do it to better understand a differing opinion.

Safer says she's only ever met one couple that had differing points of view but were able to share articles with each other. The reason it worked for them was because they were both willing to read something from the other side.

In other words, their conversations were about curiosity and friendly debate, not persuasion.

Maintain your boundaries post-election

After the 2016 election, Thanksgiving got shorter by 30 to 50 minutes because of family disagreements.

"People are really afraid because Thanksgiving this year is coming up right after the election," Safer says.

If you're afraid talking about the results will be too sensitive or cause an argument, don't talk about it at all, she says. Set up ground rules beforehand so no one feels attacked or gets angry.

Be wary of social media triggers

Try not to react impulsively.

"When you feel angered and want to post on social media, take a walk or a short break first," McAlister says.

Of course, she adds, you can post if you feel like it's important. Just be ready for the fact that people may disagree with you.

If you're not ready for that, or if you're worried about how negative feedback might affect you, take a break from social media for a bit.

Don't forget about self-care

Above all, take care of yourself.

"Create healthy habits to help you deal with stress," Choudhary says. "Whether it is meditation, going out in nature, reading a book, or working on a hobby, take time every day to do something that makes you feel good. Make sure you get enough sleep and exercise, eat a healthy diet, and avoid using alcohol or drugs to cope."

It's important that you also prepare yourself for November 4 in case things don't go your way.

Self-care will be important to help you deal with your disappointment and make plans for how you're going to handle the future.

Elections are stressful - this one particularly so. If you're feeling on edge, know it's normal. Lots of people are feeling the same way.

There are also things you can do to minimize conflict and take care of yourself. Prioritize self-care first so you can cope with what comes next.

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7 Tips To Cope With Stress Before and After the Election

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You deserve to be happy.

No one has the right to make you or others think that you are not entitled to be happy and to give as well as accept love just like everyone else is. Being the form of different that we are, is not always the easiest life to live, friends come and go naturally but those that are true will never leave because you are "choosing" to be different; this is not a choice, it is what it is. I am sure that every parent has the ideal hope that their children will grow up to be a miniature version of them or even a "better" version of themselves. But sometimes that is not the case, we are individuals with our own fingerprints, eye color, and dreams.

The "traditional" family consists of a man, woman, and a child. Not that this is bad by any means but we do not have to be traditional even though this notion is almost forced on us from birth. Some of us will stay alone, while others find the love of their life. Some may have children, and for those of us that are really lucky, we'll end up with fur-babies. You were created to be exactly the way that you are and that is why you are my version of perfect. Everyone may go through trials and tribulations, but no one should put you through more of them for being your version of who you are meant to be whether you are a lesbian, gay, bisexual, transgender, or questioning person.

There is nothing wrong with you for loving another human differently than most people do, you are not less than anyone else, you are a beautiful being who deserves happiness; just as much as the homeless person you walked past without acknowledging, the Syrian child who is now orphaned, the patient that sits before a doctor who just told them they have a terminal condition. We are all people waiting for tomorrow, hoping that it might be a better day. Today needs to be your "better day"; do not dwell on a unsettling thought from yesterday or the day before, and do not await a problem that may or may not come tomorrow or in the coming days. By dwelling in the present you allow yourself the opportunity to truly live.

Be present and open to the positive things that will come your way, we as human beings were not created to be unhappy. We are here to love, make memories, and take our own adventure.

If you are reading this and have ever felt alone, please stop. As hard as it may be sometimes, I ask you not only as the author, but as someone who has fit into similar shoes, please reach out to someone. Your happiness and life is so important to me and I say that without even knowing you. It is my hope that you will understand your worth and never give into despair no matter how much you might be hurting.

The light in me sees, honors, and adores the light in you.

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You're My Version of Perfect: A Meditation on LGBTQ Self-Love - Bad Yogi Blog

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You deserve to be happy. No one has the right to make you or others think that you are not entitled to be happy and to give as well as accept love just like everyone else is.

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