All Articles Tagged "stress"

According To A New Study, A Coloring Book Can Do The Mind — And Body — Some Good

July 6th, 2016 - By Victoria Uwumarogie
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People have been telling you time and time again that you should try coloring. There is even a coloring book for naturalistas to get you into the idea. And yet, you still haven’t bought yourself a coloring book and a fancy pack of colored pencils. But if you are constantly out here telling people how stressed you are and don’t know what to do about it, you really need to rethink your stance on adult coloring books. According to a new study, “art therapy” reduces stress levels to an amount that we’ve been underestimating.

Researchers at Drexel’s College of Nursing and Health Professions conducted a study for the publication Art Therapy called “Reduction of Cortisol Levels and Participants’ Responses Following Art Making.” They used “biomarkers” to measure stress levels, specifically the hormone cortisol through saliva samples taken from 39 adults between the ages of 18 and 59. These individuals were asked to take part in a 45-minute “art-making period,” and during such time, their cortisol levels were checked before and after.

There were options to color, of course, but also clay and collage materials. Study participants were told to use the materials as they pleased. And while just under half of participants stated that their art experience was limited, researchers found that the cortisol levels of 75 percent of the 39 adults lowered, some substantially. According to the firsthand testimony of one of the participants, “It was very relaxing. After about five minutes, I felt less anxious. I was able to obsess less about things that I had not done or need [ed] to get done. Doing art allowed me to put things into perspective.”

Researchers also found that about 25 percent of participants ended up with increased cortisol levels. But Girija Kaimal, EdD, who is an assistant professor of creative art therapies told the American Association for the Advancement of Science’s EurekAlert! that it doesn’t mean they were more stressed after art therapy.

“Some amount of cortisol is essential for functioning,” Kaimal said. “For example, our cortisol levels vary throughout the day — levels are highest in the morning because that gives us an energy boost to [sic] us going at the start of the day. It could’ve been that the art-making resulted in a state of arousal and/or engagement in the study’s participants.”

They also noted a small correlation between the age of participants and the outcome of their cortisol levels. Younger individuals had consistently lower cortisol levels after the 45-minute session. Kaimal pointed out that art could be the perfect remedy for stress for this group of individuals.

“I think one reason might be that younger people are developmentally still figuring out ways to deal with stress and challenges, while older individuals — just from having lived life and being older — might have more strategies to problem-solve and manage stress more effectively,” she said.

And this way of dealing with stress definitely sounds effective, as according to Nielsen, despite only one million copies of adult coloring books being sold in 2014, a whopping 12 million were purchased in 2015. More than 2,000 were published last year, as opposed to just 300 in 2014. And, as we all know, lower cortisol levels mean lower fat levels, and that’s good for the body.

Whatever your artistic background, five great options for folks looking to get into coloring include Color My Fro: A Natural Hair Coloring Book for Big Hair Lovers of All Ages, I Love My Hair: A Coloring Book of Braids, Coils and Doodle Dos, Calm the F–k Down: An Irreverent Adult Coloring Book, Color the 90’s: The Ultimate 90’s Coloring Book for Adults, and Mom Life: A Snarky Adult Coloring Book. Thank us later, sis.

According To A New Study, Stress Is Actually Good For You

May 22nd, 2016 - By Ashley Monaé
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Stress is never pleasant. Well, until now apparently.

A new study published in Frontiers In Aging Neuroscience claims that all of the stress we endure on a day-to-day basis is actually good for us in the long run. Feel free to give us the side eye because we’re honestly doing the same.

According to the report, people who juggle stressful and busy lifestyles tend to have a better memory in several different ways. To test their hypothesis of engagement in mentally challenging activities has been shown to improve memory, they examined the relationship between busyness and cognition in 330 adult participants from the Dallas Lifespan Brain Study (DLBS) aged 50–89.

They ended up coming to the conclusion that stress improves memory of recent or recently learned things. Second, those that are better at remembering specific events or memories in the past more than likely have busy, stressful schedules. So, overall, it’s safe to encourage people to maintain active, busy lifestyles throughout middle and late adulthood. However, when it comes to stress, it still probably holds true that the less the better.

So “Low Battery Anxiety” Is A Real Thing, And It’s Making Us Do The Absolute Most

May 20th, 2016 - By Victoria Uwumarogie
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It’s no secret that many people can’t seem to operate without their phones. I’ve known people who traveled almost all the way to work and turned right back around to go get the phone they left at home. But as it turns out, our attachments to our phones these days is so great, we literally get stressed all the way out when we realize that they’re on their way to zero percent.

Electronics company LG recently did a survey while promoting their latest smartphone, the LG G5, which features a removable battery that can be swapped out for a fresh one when it’s getting low. They surveyed thousands of Americans and found that nine out of 10 people, that’s 90 percent, end up in a state of panic when they see that they have a low phone battery. Specifically, when their phone alerts them that they’re below 20 percent. According to LG, the ways smartphone users said they try to deal with such struggles, as well as the consequences (which they deemed “symptoms” of low battery anxiety), include asking a stranger to bum their charger off of them (39 percent of people); grabbing a drink or buying some sort of item at a bar or restaurant just to use an outlet (22 percent of people); so-called “borrowing” of someone’s charger that they see available (35 percent of people); skipping the gym to go home to charge a dying phone (33 percent), and then arguing with a significant other over the fact that they missed a bevvy of text messages (23 percent of people).

As for Millennials, 42 percent said they would totally skip out on a workout to charge their phone. Sixty-one percent said they will turn off their smartphone to prolong the battery life while 50 percent said they would hold off on taking photos to keep their phone alive. Oh, and 62 percent of Millennials said they won’t mess with social media if it means they can get a few extra hours of battery life in.

Other interesting findings from the survey included that 71 percent of everyday smartphone users will not share their backup charger or battery with others due to a fear that it won’t be available when they need it. About 41 percent of smartphone users said they have three or more chargers. Sixty-percent admitted to using someone else’s phone to place a call or send a message when their phone hit zero. And 32 percent of users said that they will make a u-turn back home to charge a dying phone.

If you know any people like this, gift them (or yourself if you’re guilty) with a portable charger, tell them to turn down their brightness, explain to them that power save mode is their friend and remember, when the going gets really tough, you can’t beat airplane mode.


Women’s Health Week: Here’s Why You’re Not Getting Enough Sleep Each Night

May 12th, 2016 - By Victoria Uwumarogie
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How much sleep do you get each night, on average?

While most of us would love to get a lot more, we are busy. We have work commitments, family and relationship responsibilities, and the duty to carve out time for ourselves to do the things we want and need to for ourselves. But as we established when talking about stress yesterday, a lack of sleep plays a big part in stressing us out, which, can in turn, up our risk for all sorts of illnesses, mental and physical. According to the Center for Disease Control and Prevention, more than one-quarter of people in this country report occasionally not getting enough sleep. And insomnia? It’s no joke either, as 10 percent of people report experiencing it.

As annoying as it is for everyone to tell you to “get more sleep,” as though it’s the easiest thing in the world to make happen, you truly need to make your rest a priority. Not only to keep yourself healthy but to avoid hurting others as well (a lack of sleep is the reason behind many car accidents and “machinery-related crashes” each year). Not to mention that getting more sleep helps with skin issues, weight problems, overall happiness and more.

So how much sleep is optimal? Well, the sleep number hasn’t changed, despite our busy schedules doing all the changing.

“Eight hours is still the healthy amount of sleep needed to restore the body,” said Prudence Hall, MD, of The Hall Center in Santa Monica, California. “The busier a person is, the more important sleep becomes. We spend our energy during the day and restore it during sleep. Sleep is when the body detoxifies itself and the endocrine glands rebalance.”

But some of us truly can’t get to sleep. Insomnia, the sleep disorder that is characterized by problems getting sleep and staying asleep, as previously stated, is an issue for many people. For men, low testosterone is often a cause of insomnia. For women, it could be a range of things.

“Insomnia is due to three major categories: hormonal deficiencies, our thoughts and emotions, and structural physical problems, “Hall said. “The hormonal deficiencies causing insomnia are low estrogen from the birth control pill, perimenopause, and menopause. When our adrenal glands are depleted or imbalanced due to stress, insomnia is also a common symptom. Drinking alcohol at night also causes insomnia, as do many antidepressants and medications.”

And on top of menopause, your menstrual cycle can also greatly impact your sleep patterns. So when you struggle to get some sleep around the time of your period, you now know why.

“Right before a woman’s period, her estrogen levels fall causing insomnia,” Hall said. “Insomnia due to low estrogen is intensified as a woman goes into menopause. In fact, one of the classic symptoms of menopause is awakening around 2 or 3 a.m. and not being able to go back to sleep.”

And you can’t talk about sleep disorders without talking about sleep apnea. Looked at as a so-called “man’s disease,” women certainly don’t deal with it as much as men, but quite a few women have it. A recent study of 400 women among the ages of 20-70 found that a whopping 50 percent of those who took part in the research were found to have some degree of sleep apnea. Twenty percent had moderate sleep apnea while six percent had a severe form.

“Sleep apnea is one-third less common in women than men, but is still a common cause of insomnia,” Hall stated. “Low estrogen in menopause or perimenopause can lead to loss of muscle tone in the neck and soft pallet, causing sleep apnea.”

When speaking on treatment, Hall said that options for sleep apnea include “losing weight, avoiding alcohol, quitting smoking, replacing your deficient hormones with bioidentical hormones, exercise, and a C-pap machine.”

For the most part, if we’re honest, I’m sure we could all say that we stay up later than we should on a regular basis not because we’re swamped with work or personal projects, but because we choose to stay up and be entertained by whatever (or whomever) tickles our fancy. Still, in many other cases, some of us just can’t get to sleep, or get a good night’s rest, which could be a sign that you have a sleep disorder. Cognitive behavioral therapy is a recommended treatment for such problems, and sleeping pills are another option, though there are possible side effects and risks that come with them. But whatever you do, don’t just sit back and let the hours and sleep pass you by. We assume we can live without much sleep, but really, without it, we could be slowly taking ourselves out.

Women’s Health Week: Your Stress Is Doing More Than Wearing You Out–It’s Killing You

May 11th, 2016 - By Victoria Uwumarogie
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Everyone says they’re stressed. But how many of us are really, really stressed to the point that it’s affecting our health, physically and mentally? Unfortunately, it’s actually more people than you would think. According to the American Institute of Stress and, 44 percent of Americans say they feel more stressed than they did five years ago, and one in five say they deal with “extreme stress.” So outside of the uncomfortable tension, they’re also battling with heart palpitations, shaking fits, and, of course, depression. And stress raises the risk of heart disease to 40 percent. The risk of stroke? Fifty percent.

What is going on?

Well, we’re doing too much for one.

“In a society that glorifies hard work and multitasking, we all are susceptible to being overworked and burned out,” said Kathleen Isaac, MPhil, a doctoral candidate in clinical psychology. “The danger of pushing ourselves too much is that we put ourselves at risk for adverse health conditions related to stress. In addition, we also put ourselves at risk for other mental health conditions related to stress such as depression and anxiety. We may also see a decrease in our ability to function at our best ability at work, school, etc., and this may take a toll on our work as well as our personal life.”

When we take more on our plate than we can actually handle, we are setting ourselves up to be overwhelmed to the point that it’s harmful to our well-being. And while we all often feel weary about our wealth of responsibilities, Isaac said that you know things are going too far when it starts to impact your body. A headache is one thing, but stress can manifest itself in even more debilitating ways.

“While most people are aware of increased worrying and tension headaches as indicators of stress, there are a number of physical symptoms that one can experience when stressed,” Isaac said. She cited “muscle aches or tension, stomach pain, low energy, chest pain, insomnia, frequent colds or infections and loss of sexual desire or ability” as physical effects caused by our daily anxieties. “Stress can also lead to weight gain because of increased cortisol levels, and certain behaviors associated with stress such as overeating, drinking, and poor sleep may put you at risk for conditions like hypertension and diabetes. It is, therefore, important to pay attention to your body. If you notice that you aren’t functioning as well as you used to, check in with yourself and with your doctor and seek counseling if needed.”

However, some levels of stress we can’t really control in the ways people think. Like the distress we might have to deal with at our place of work or our neighborhoods, specifically for women of color operating in places and spaces where there aren’t many who look and think like us. Different forms of discrimination pop up in minute and major ways, and they can drive people both ill and over the edge.

Isaac expounded upon this reality by confirming that racism and bigotry have long been associated with stressors faced by minority populations, as well as other physical and mental issues, both in the workplace and in everyday life.

“African Americans who experience both overt and covert discrimination (i.e. microaggressions) in their daily lives may be susceptible to higher levels of stress. The actual levels of stress will vary, however, depending on individual factors such as sensitivity to racism (how aware one is of being discriminated against) and coping style. Recently there has been some consideration of the impact that the growing visibility of racist acts in the media may have on stress levels.”

So what can we actually do about our levels of stress, aside from cranking A Tribe Called Quest’s “Stressed Out” and wearing our anguish and exhaustion as a badge of “I work hard and I’m a strong Black woman” honor? According to the CDC, it’s important that we channel our stress into healthy activities and habits, and also, be open about our feelings and issues with people who can hear us out, support us, and help us put things into perspective. That includes exercising regularly and eating better, getting as much sleep as we can, talking to loved ones, as well as a counselor, doctor or even a pastor when it all becomes too much, and most importantly, knowing when it’s time to take a break. We all need timeouts here and there from the things and people who messing with our psyche and sense of inner peace.

Granted, these things won’t end stress in your life for all time, but rather, alleviate it. Still, listening to your body and knowing when you’re bearing burdens alone that are starting to wear on you is important. The sooner we pay attention and do something about it, the better we can be to the people who rely on us, and most importantly, to ourselves.

When It’s More Than Stress: 7 Symptoms To Be Aware Of

May 11th, 2016 - By Martine Foreman
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Is it just me, or does it seem like we blame everything on stress? Sure, stress is the culprit when it comes to many of our challenges in life, but I really can’t agree with stress being the only culprit.

I do agree that our ability to manage the stress in our lives is incredibly important, and mismanaging stress can lead to a host of other issues like overeating, poor sleep, and even changes in mood to name a few. But as women, and especially as moms, we have to remember that what’s going on with our bodies and minds is not always stress-related. Sometimes there are other issues at play.

Many medical issues can mimic the symptoms of stress, and since mothers tend to be juggling a lot anyway, we do run the risk of writing something off as stress-related when we really should be visiting our physician for evaluation and possible testing.

So how do we know when it’s just stress and when it’s something deeper? The truth is, we don’t always know. That’s why we need to seek professional help so we can figure out what’s really going on. In addition to seeking the opinion of a medical professional, we must pay attention to our gut. Don’t ignore that feeling you have that tells you something is just off.  Is it possible your gut is wrong? Sure, it’s possible. Is it likely, though? Not really because no one knows your body as well as you do.

Here are seven common symptoms that may be more than stress. If these symptoms are present in your life and they have been ongoing (or you just have that funny feeling that something is wrong), please seek medical help. Although I am in no position to offer medical advice, I feel pretty comfortable urging you to get help if you think something may be wrong.

Sleep Issues

It’s not uncommon for people under a great deal of stress to have sleep issues. Insomnia, oversleeping, and unrestful sleep are common complaints. However, if your sleep issues linger, you should consider the possibility that you actually have a sleep disorder or some other medical problem that may be disturbing your normal sleeping pattern.

Weight Gain or Loss  

I am an emotional eater, so I know that being stressed out can lead to indulging a bit too much. But if your eating and exercise habits haven’t changed and you find that you are gaining or losing weight at a rate that’s unusual for you, seek medical attention. Several medical conditions can cause a sudden fluctuation in weight.

Chronic Fatigue

What busy mom isn’t tired? I know I sure am.  And although being extra tired when your stress levels are high is pretty normal, feeling drained and having an overwhelming sense of fatigue may be signs that something deeper is going on. Being exhausted all the time should not be your norm.

Mood Swings

When under a lot of stress it’s normal to get irritated easily or even feel frustrated or anxious. But when your mood swings become very evident to the ones you love, and it starts to impact your relationships, consider the possibility that it’s more than just stress. Could you be suffering from depression? Is it possibly you have an anxiety disorder? Explore all possibilities if you or the people you love feel like something may be wrong.

Upset Stomach

An upset stomach, constipation, nausea, and diarrhea can all be triggered by stress. That said, chronic stomach issues should not be ignored. There are several gastrointestinal conditions that can show these exact same symptoms. If your stomach issues are ongoing you should visit your physician.

Loss of Sexual Desire

What mom hasn’t been just too tired to have sex? But being too tired to have sex sometimes is different from never wanting to have sex because you absolutely have no interest in it at all. If you feel like you have lost your sexual desire, stress may not be the culprit. Talk to your doctor to explore other possibilities.

Frequent Colds & Infections

It is true that chronic stress can lower your immunity and make you susceptible to frequent illness, but lowered immunity can also be a sign that a larger issue is at play. If you are becoming ill far more frequently than you ever have before, consider the possibility that a vitamin deficiency or underlying condition may be causing it and seek medical attention.

Martine Foreman is a freelance writer, lifestyle blogger, speaker and coach. To follow her journey as a busy mom, wife, and honest chick from Brooklyn, NY (now living in the burbs), check her out at CandidBelle.

The Road To The Altar: How Do You Deal With Relatives Who Want To Invite Everyone To Your Wedding?

May 10th, 2016 - By Victoria Uwumarogie
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Ladies, if you are preparing to plan for a wedding, know this: There is no way to keep things “small.” You know why? Because your family members just won’t allow that to happen.

There are some relatives, and soon-to-be relatives, who I’m very thankful for in this whole wedding planning process. They’ve proactively offered their services, they’ve bought different items for the wedding for me without me asking them to pitch in, and they keep me sane through what is an honestly turbulent time. You don’t know how bad I just want to get to the wedding date and move on with my life already.

But then there are the relatives and loved ones who make things all the more stressful, specifically when it comes to guest lists. As Jazmine Rogers and I discussed earlier this morning, despite a determined and agreed upon guest count, there are relatives who will corner you at Sunday dinner asking if you’ll make room at a table at your reception for cousins you’re not necessarily close to. Friends who will ask if they can have a plus-one because they “should” have a new lover by the time your wedding date rolls around. Or the parent who is asking for a block of guests so that they can make a big show of your big day to friends.

What’s really going on with people?

My reception venue can hold 130 people sitting. But at this point, with all the requests and the children and the friends and friends of friends who think they’re owed an invite to the reception because they are helping out in some form for the traditional wedding my father is putting on (which takes place the day before the wedding and reception), I had to reach out to the venue’s manager to ensure we wouldn’t be charged for exceeding 130. I also had to start asking some guests if they were really serious about coming so I could know how to proceed. And considering that we want there to be enough room for people to sit, I can’t imagine a reception where one group of people is sitting and eating and having a good time, and others are left standing around and feeling like an afterthought because there was no room for them in the first place.

Who knows? Maybe when we send out invitations there will be people who decide they can’t make it, and in those cases, maybe seats will be freed up and my worries will be alleviated. Or maybe most people will RSVP and we’ll be forced to lessen our dance floor space and spend more money to come up with extra seats. The unknown of what is to come, and how my wedding day will play out, is at this point driving me bananas.

When I think of it all, I just don’t believe there’s an understanding of the importance of there being limits when it comes to families of the bride and groom. Sure, people tell you “This day is about you!” and “Don’t worry, be happy.”  “This day is for your and your fiancé! Do whatever pleases you and don’t worry about anyone else!” But it’s those same people who often provide a lot of the opposition and stress. The ones who disagree with a certain style of dress that you want to wear during your reception. Who hassle you about making sure things are as convenient as possible for out-of-town guests. Who confront people close to you about wanting a role in planning so they don’t feel left out, despite you saying you don’t need any more “help.” And who want to invite their boyfriend, their childhood friend, their cousin, hairdresser and five kids because they would all just love to see you tie the knot, despite the fact that none of those people have spoken to you in Lord knows how long.

As my wedding date looms closer, there are so many loose ends to tie up. I don’t know why, but in my heart of hearts, I was hoping that the guest list would be a simple thing that we could knock out and move on from. But the reality is when you’re dealing with people who want to feel more important than you and your groom on your wedding day, things are rarely ever simple.

Fatherhood: Why Emotional Baggage Can Be A Good Thing

May 5th, 2016 - By Chad Milner
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I think having issues gets a bad rap.  Sure, the experiences that cause said afflictions usually aren’t positive and can even be traumatic.  However, we all have emotional baggage and when dealt with properly it can be define our lives in a positive way.

One of the keys to my heart is having some semblance of emotional baggage.  As a man I think it appeals to the part of me that is a provider and a caretaker.  I like to think of the past as segues to the rest of our lives.  When dealt with properly, it is a sign of maturity.  It means that they are more apt with decision making, picks and chooses battles, and knows how to let go of the emotional aspects of adverse experiences all while holding onto the lesson.  Most of their outlook on life and love isn’t from an ideal place.  Even if virtually all of their romantic experiences have been dismaying, the mindset when it comes to love and their future is based on application.  Developing a relationship isn’t based on just throwing things up against a wall and seeing what sticks because they know who they are.  That is sexy to me…

Sometimes baggage can make us a little more guarded; but that is only for those who do not own it.  People see it as something that they can get rid of.  You can’t erase what has happened.  It becomes a part of you.  It is locked into you emotional memory and only can become debilitating when one has not accepted this.

Yes, it may be easier said than done; but owning one’s past-good, bad, or indifferent-is freeing but is a process.  It’s an exercise.  The best way that I can explain this is by giving my own transformation story.  My daughter’s mother passed away from esophageal cancer.  She had a very difficult time ingesting food and I would find myself buying her food from multiple places just hoping she could eat one.  Being that we were poor I didn’t want to waste food so I’d eat them all.  At 6’1” I had ballooned up to 255lbs.

After she passed away, I made a choice to be different.  I took an old book bag and put water-filled liquor bottles into it.  The bag weighed somewhere between fifty to seventy pounds.  I simple wore the bag all day.  It was heavy as all hell at first and very difficult to move around.  It hurt my back and I could feel the burn in my legs and core as well.  However, I do know that the “burn” associated with exercise is one’s muscles tearing and repairing themselves that makes them stronger.  I would take my daughter Cydney for walks in her stroller a good two miles a day.  Slowly but surely, I didn’t even realize the bag was on my back.  It had become an extension of me and I would add more weight to it.  Eventually I moved onto other exercises and experiences; but this was the catalyst to do so.  I’d dropped down to 185lbs and eventually gained an extra 30lbs of muscle.  I’m healthier, stronger, able to take on more weight, and I can help others do the same.

I use this metaphor because it is a parallel of how to view one’s negative experiences from past relationships.  They are crushing, can be extremely burdensome, and feel like it is impossible to move on from.  Make a choice and follow through with it.  After grieving, moving on usually starts off with being in some kind of survival mode.  That can be anything from retreating to denial or even indulging in one’s vice a little bit.  Not always healthy; but sometimes in order to survive an animal has to chew a leg off to get out of a trap.  You take things one day at a time.  Trying to move around with this burdensome hurt can seem futile and even impossible some days.  In time you won’t even notice it’s there.

A Day From Hell: Just Cry About It

May 2nd, 2016 - By MommyNoire Editor
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"Woman crying"


By Jorian Seay

True story: I was having a day from hell. Truth is, for a couple of weeks I had been stressed to the max. The tough juggling act of being a single mom, dealing with personal issues and a demanding job were, quite frankly, killing me softly. So, one evening, after a long, trying day, I came home and tried to begin unwinding. I sat my then-10-month-old son in the middle of my living room floor with some of his favorite toys so he could entertain himself for a little while. Then, in attempt to relax, I threw off my shoes and kicked back on my couch.

This day was particularly burdensome, as I had to handle some pretty serious business. I had made mention of this to a few of my friends, one of whom e-mailed me just to see how my day had gone.

Her exact words, “So how’d everything go today?”

Innocent, right? Well, for some reason, those five words broke the levees to my emotions. Not even one second later, I burst into tears. And not just any kind of tears, oh no, these were big, huge crocodile tears!

And they kept flowing. And with time, their stream began to overtake my face. My cheeks were as red as a pepper. I was literally crying out, releasing all of the stress I had managed to bottle up for God knows how long. At this point, my son, who before then had never seen me cry, had a worried look on his face and crawled over to me. He snuggled up against me as if to let me know that everything would be ok. And, yep, you guessed it, this made me cry even harder. (Go figure!)

Normally, I am a fairly non-emotional being. I’m not a crier, I am a bottle-er, I house all of my feelings wherever they can fit inside. I don’t like to acknowledge how I am really feeling and tend to handle my business and the residual angst or stress off. But this day, my feelings caught up with me and for about 5 minutes, I let it all out.

Afterward, I felt such great relief. I let it all go and felt as if I could make it one more day. I really could juggle it all and be the best me for both my son and myself. The more I cried, the stronger I felt. And now, I am a believer in a good cry (in moderation, of course).

Crying is not a sign of weakness, as many of us ambitious, type-A women feel. In fact, it’s quite the opposite. It is an acknowledgment that you, like everyone else, have a breaking point and from time-to-time could use a nice break; a woo-sah moment, if you will.

Dr. Jane Bolton summed it up pretty well in a Psychology Today article titled, “Crying for Mental Health,” she says, “Crying may be the strongest act of self-healing and self-nurturing. Tears of grief nourish the seeds of growth. The direct opposite of self-pity, healthy crying is the natural method of self-renewal.”

I have to agree with Bolton. Acknowledging your feelings, be them good, bad or in-between, is an act of self-love. Confronting your fears, your trials and even your triumphs allow you to embrace each and every experience and allows for initiation of the growing, learning and maturing processes.

We’ve all had those end-of-the-road days. As women, mothers, working people, lovers and friends, it is important for us to take the time to deal with our mental spaces and allow moments of overwhelming stress and grief to take their course. So, if you feel like crying, go ahead, girl! Let it all out. Trust me, in the end, (while you may have to sleep with cucumbers on your eyes to combat the redness and puffiness), you’ll feel a million times better (and will have the best sleep of your life)!

Jorian L. Seay resides in Chicago with her fiesty baby boy. Twitter: @thatJORIANgirl

Worry Much? Tips For Moms To Combat Fear, Anxiousness And Worry

March 22nd, 2016 - By Clarissa Joan
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Are you afraid of life? That is an extreme question, but it is real. With context the question would read, are you afraid of the potential of experiencing terrible things in life? Now that is real.

Bad things are always happening to people. Facts. Bad things like a cancer diagnosis, car accidents, identity theft, heart disease, drug addictions, fires, and natural disasters happen every day. This list could go on and on, but that would defeat the purpose of this article.

So, on the count of three let’s say it together, “STOP!”

Yes, that’s right. Yell it! STOP! STOP! STOP!

Now, take a deep breath and focus.

It’s time to discuss why we are yelling stop and to whom or what.

We are yelling stop to the incessant stream of bad news and negative information coming from wherever or whomever. It’s time to unplug from bad news.

It’s funny, there are about 330 million people living in these United States of America. Every morning when we open our eyes, we all move about our day living, working, loving, and moving forward to do it again. However, when we sit down for a cup of coffee, a check-in with social media, a newspaper, the television, or maybe even our own thoughts, the focus is death, drama, and destruction.

Why is that? What good does that do for anyone? All day long we interact with living and loving people, even if they are rude, but the news and the media and our thoughts rarely zone in on this fact. Instead, we make ourselves accessible to an overwhelming stream of bad news. It never shuts off.

No wonder, we are always anxious, fearful, and worried. How often do we reflect on and communicate the good news in our lives. Contrary to our minds, that are influenced by external forces, there is lots of good news.

Do you know the likelihood of an American dying is less than one percent? Yes, 99 percent of Americans live to see the following year. The Center for Disease Control reports that roughly 2.5 million Americans die each year. This is not to lessen the degree of significance in regards to those lives, but we must put things into proper perspective. We live in the wealthiest nation in the world, and we have a 99% chance of continuing to do so each year. What are we afraid of? Why are we so obsessed with being anxious, fearful, and worried?

According to The Anxiety and Depression Association of America, anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults in the United States age 18 and older, or 18 percent of the population. But why, and what can we do about it?

Why are we always anticipating the worst when we are surrounded by the best? Yes, bad things happen sometimes. However most of us, Americans, are living, working, eating, and loving human beings more days than not.

If we are anxious, this means that we are anticipating the future based on what we know of today or yesterday. But who can predict the future? Why not just enjoy what we have today instead of stressing about tomorrow?

Here are the most common methods used to combat fear stress, anxiety, and worry according to The Brain and Behavior Research Foundation:

  • Maintaining an optimistic but realistic outlook
  • Facing fear (ability to confront one’s fears)
  • Reliance upon own inner, moral compass
  • Turning to religious or spiritual practices
  • Seeking and accepting social support
  • Imitation of sturdy role models
  • Staying physically fit
  • Staying mentally sharp
  • Cognitive and emotional flexibility (finding a way to accept that which cannot be changed)
  • Looking for meaning and opportunity in the midst of adversity

Conclusion: Yell “STOP” to negative information and thinking.

Instead, take care of yourself by training your mind to think positively.

This will definitely be hard at first. It is always hard to go against societal norms and/or break habits, but practicing positivity is proven to decrease our stress levels and increase our happiness.

Moms, what are your tips for handling fear and stress?

Clarissa Joan is a spiritual life coach and editor-in-chief of The Clarissa Joan Experience. She resides in Philadelphia with her husband, their two girls, and a yorkie named Ace. Clarissa is also an expert in impact investing.