May is Mental Health Awareness month and it’s right smack in the middle of our global pandemic; it really couldn’t have come at a better time. We don’t need a news article to let us know that ‘Quarantine Fatigue’ is real, but it sure does help our feelings to get validated!
I have been open about my mental health journey and how I call my therapist my ‘BFF Greg’. My real besties don’t love this but I keep reminding them, it’s a tier…not a position! While I feel incredibly comfortable talking about therapy and mental health, that is not everyone else’s bag. From a young age, I dealt with bullying, and not in a getting pushed around on the playground way, but from the deep dark minds of a fellow female. The queen bees and wannabees that are portrayed in “Mean Girls” are funny but in real life can throw you for a loop. Or in my case, a panic attack.
My Therapy Journey
My first anxiety attack came in study hall in my junior year of high school. I had felt nothing like it: chest tightening, walls closing around me, and tears pouring out of my eyes uncontrollably. Thankfully, I was dismissed from school as soon as I called my parents and they had me at the doctors within a few short hours. Within a week I was in a therapist’s office sharing the fun stories of what it was like to be a 17-year-old girl in high school.
I was able to get my anxiety under control, and this ‘friend’ out of my life; but it would not be my only dip in the therapy pool. A few years ago I had a pretty stressful job and chronic hives. Yes, I tried changing my laundry detergent, no it didn’t work. Things were starting to take a toll on me mentally. I knew it was time to head back to therapy so I started my research. I found a counseling center through my company’s Employee Assistance Program website that I really liked. After a phone call with the office manager and a few quick questions I was paired with ‘BFF Greg’.
Here’s the thing, therapists are like hairstylists and any other professional you have in your life. You may need to try a few out before you find the right person who understands that you want a side-swept bang that just barely hits your cheekbone. No one is offended in this equation because therapists know, and understand, how important it is to make sure this is a goldilocks moment; it has to be just right. I just truly lucked out that Greg and I clicked.
Now we are in the middle of a pretty serious health crisis and it’s doing a number on our mental health. It’s also difficult to get out there and find your perfect bowl of porridge because you need to stay six feet away. So I wanted to pull together a list of a few things that you can do at home, safely and keep your mental health at the forefront of your day and in check!
Meditation
Meditation is so much more than sitting on the floor in silence. Studies have shown that through meditation people can focus, sleep better, and overall have lower levels of stress. And we really need low levels of cortisol (the stress hormone) in our lives these days! Thankfully it’s 2020 so of course the tech gurus have found a way to bring meditation to you through your phone!
Calm and Headspace are the two major apps on the market right now. These apps will guide you through the concept of mindfulness and meditation every day increasing in time, length, and topics. The goal of these apps is to help you breathe, focus, and ultimately ease your mind. Also, if Oprah meditates we definitely should be doing it, too!
Calm
Generally, $70 a year but right now the Kaiser Permanente group is running a promotion for a free year for its members. If you are not part of this medical group the app is currently running a promotion for 40% off.
Calm will walk you through your new meditation practice guiding you and your thoughts to a more mindfulness place. There are even lessons on sleep hygiene so you can learn how limiting your caffeine during the day allows for a more restful and reparative sleep at night. Calm also wants to get you moving! There are lessons on body movement and gentle stretching to help you to start your day. I was even sold on their exclusive music section to help you focus no matter what you are working on!
Headspace
Dedicated to the practice of meditation, Headspace is currently offering all healthcare workers a free year of service ($70/yr). With a two-week trial you will learn all about the concept of guided meditation. The app also has practices for other aspects of mindfulness and meditation to work on as well.
There are meditation practices for kids, stress, and even weight loss! You can learn how to train your body, and your mind, with exercises to strengthen your mental and physical well-being. Headspace also has a way to wind your brain down after a long, stressful day with sounds of nature such as a campfire to ease you off into slumber.
Text Therapy
If it seems weird to text your feelings a person you haven’t met, then you’ve never been on a dating app. Ha, no but for real text-therapy is all the rage today. My dad texted with a car dealer last week and negotiated a trade-in/purchase of a car without ever speaking to anyone on the phone. So, why not text a medical professional about our mental well-being?
Talkspace
This app will match you with a licensed therapist who you will work with your entire time on the app. This way the same therapist will be with you on your journey. You will have the ability to text your therapist at any hour of the day whenever an issue pops up. Generally, responses take anywhere from 1-2 business days, and there’s even an option for video chat sessions.
Talkspace recently joined forces with Cigna to provide access to its platform to its million members. While they didn’t disclose what that means financially if you use Cigna, please see your company website for more information. Plans vary with Talkspace but start as little at $65/week for unlimited messaging with your assigned therapist.
BetterHelp
Similar to Talkspace, BetterHelp is designed to allow you to access your assigned personal therapist at your convenience. Through their website or mobile app you have access to over 8,000 licensed professionals here to help you. At any time you are unhappy with your therapist you can switch to find the perfect provider for you.
BetterHelp offers plans for individuals, couples, and even teens. Plans for this online therapy start at $40/week with the option to apply for financial aid.
It should go without saying but I am not a mental health expert, nor do I claim to be one. I am just someone who truly believes that when we are in a mentally healthy place to asses situations around us we can take care of ourselves mentally/emotionally. As someone who always advocates seeing a professional in person, I know that in times like this it’s a bit difficult. These apps may be the ‘normal for now’ we all need.
I hope you are able to keep your mental health a priority, global pandemic, or not! Let me know if you have tried any of these apps and if they have worked for you.
Stay healthy, physically AND mentally my friends!
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