Pro Tips Link Copied 02.25.25

Here’s How to Do a Body Scan Meditation to Calm Down

The emotional x-ray you didn’t know you needed. ByAmy Marturana Winderl

When times get tough, the tough get mindful. (That’s the saying, right??) While mindfulness isn’t the solution to all of life’s problems, it can be a useful tool for getting through the tough stuff. And one of the grounding tactics that mental health pros often suggest is the simple yet powerful body scan. 

A body scan is exactly what it sounds like: a mindfulness exercise that involves tuning into each part of your body, one by one. That might look like lying down and focusing on the top of your head, noticing sensations like tension or tingling. Then, you’ll move on to your forehead, eyes, ears, jaw, etc. until you’ve gone through your whole body. As you scan each part of your meat suit, the goal is not to judge your bodily functions or sensations. The point is to stay focused on how you physically feel so you can maybe (hopefully) get out of your head a little.

This process can help you focus on the present moment, says licensed clinical psychologist Nina Polyné, PsyD, Wondermind Advisory Committee member. That can be hugely beneficial for calming racing thoughts. That’s great for someone dealing with anxiety, overwhelm, stress, or worry (so like every single one of us), Dr. Polyné explains. 

The same goes if you’re feeling down, sad, or depressed. “Most people who have anxiety are focused on the future; with depression, you may be focused on shame or guilt from the past,” Dr. Polyné says. Because a body scan means honing in on how different parts of your body feel now, you can get out of your head and into the present moment—which is often helpful for a racing brain that can’t stop, won’t stop. When you’re grounded and focused on this moment, it’s easier to figure out the next steps, she adds. 

There are lots of versions of this mindfulness practice out there. For example, progressive muscle relaxation (PMR), where you tense and release each muscle group one at a time, can also help you hone in on your physical body and the present moment. But you don’t have to flex to get the mindfulness benefits of a body scan. Any exercise that requires you to shift your focus from one area to the next as you breathe mindfully can soothe racing thoughts, Dr. Polyné explains. So if it’s easier or less stressful for you to focus on watching leaves float by on a stream, for instance, then go with that! 

Here, Dr. Polyné explains exactly how to do a body scan the next time you need to find some calm in the chaos.

1. Find a safe space.

You may be wondering where to do this type of exercise. And that’s a fair question. While you can get into it pretty much anywhere, a space that feels relaxing, safe, and comfortable is ideal—especially if you want to close your eyes.

If you’re better with your eyes open, that’s cool! You can do this exercise at work or another public space by focusing on an object in the room with a soft, relaxed gaze, says Dr. Polyné.

2. Focus on your breath first.

OK, you’ll get to scanning your bod in a sec. But, for maximum chill, it’s very helpful to start this process by zooming in on your breath, explains Dr. Polyné.

The gist: Slowly breathe in through your nose and out through your mouth. Take as many breaths as you need to get into a calm, regular rhythm. From there, you may start to feel more centered and present.

Keep in mind: distractions can and will happen. As you get settled, it’s common for your brain to space out, says Dr. Polyné. When that happens, just remind yourself that it’s normal (because it is) and let those thoughts pass without judgment. Circle back to your breath and try to make it your main focus. 

3. Begin scanning your body, starting with your toes.

It is time. You can start a body scan from either the top of your body (your head) or the bottom (your feet) and then move up or down—whichever direction feels right to you. But, for this example, we’re starting at your toes. 

Notice any sensations that arise: Do your toes feel tense, relaxed, or tight? Are they warm, cold, or sweaty? As you assess that area, imagine breathing through the sensation. When you inhale, think of the breath traveling to that part of your body. You can imagine it relieving the tension or cooling the area, she explains. Then, slowly shift your focus to your whole foot, then your calves, thighs, bum, pelvis, stomach—you get the idea. Whatever you do, don’t rush the process. Try getting in a few good, deep breaths at each body part. 

4. Feel whatever feelings arise.

Don’t be surprised if some feelings bubble up as you scan, says Dr. Polyné. Maybe you sense into your belly and feel heat and then grief or sadness. It’s OK if you’re caught off guard, but don’t dismiss the emotion. Instead, lean in and let it flow—whatever that looks like for you.

If this is the first time in a while that you’ve tuned into your physical and emotional feels, that can be intense. When you notice your feelings and accept them without judgment, it can keep them from sneaking up on you at less convenient times. Whether we like it or not, we can’t eliminate our feelings, says Dr. Polyné. They’re just part of being a person.

5. Slowly bring yourself back to the present moment.

After you’ve breathed, scanned, and felt your feelings, you’re ready to come back to wherever you left off. Open your eyes, look around the room, and shift your awareness from your body to your environment. Your breath should stay steady as you stand up (take it easy, champ).

If you’re up for it, journaling about your experience can help you make the most of it, says Dr. Polyné. You can log what sensations or emotions came up and how you felt overall during the scan. If there were feelings in certain parts of your body that brought up big emotions, take note of those too. For extra credit, jot down what you felt like before your body scan and after. That might encourage you to keep it up.

6. Make it a thing.

As with all mindfulness techniques, body scans work best when you practice them regularly. Meaning, one session likely won’t change your life. But, by making it a practice (as in three-ish times a week), you’ll likely find that you get more out of the experience. You might even start looking forward to them. Over time, the ability to accept tough stuff, brush off intrusive thoughts, and move through emotions can become so much easier.

The post Here’s How to Do a Body Scan Meditation to Calm Down appeared first on Wondermind.

Pro Tips Link Copied 07.11.23

7 Therapist-Approved Tips for Anyone Who Sucks at Relaxing

If doing nothing is really hard for you, here's why and what to do about it. ByVincent Allen, Jr., PhD

Confession time: I’m a workaholic. Though I can’t pinpoint the exact moment I became one, I know it started with my dad. He served in the Marine Corps and stressed the importance of hard work my whole life. On top of that, the age-old, “You have to work twice as hard to get half as far,” was drilled into my head (if you’re in the BIPOC community, you get it) since I was a kid. So when it came time to enter the “real world” as a millennial amid the economic chaos of the Great Recession, my anxiety levels were off the charts. Knowing how to relax was not even on my radar. 

As a result of that origin story, I’ve been on a relentless pursuit of working harder, producing more, and proving myself through my professional accomplishments as a licensed clinical psychologist.

Despite helping others find balance, I often find myself struggling when it comes to taking a break, unwinding, and letting negative emotions like anger, anxiety, and fear take the backseat. And when I do pause, any moment of rest is overtaken by thoughts of my to-do list or just some casual existential dread. I mean, meetings! Emails! Phone calls! Friends! Family! Financial pressure of living in an ever-uncertain potentially crumbling economy! Seriously, it feels like there is never enough time to truly stop, catch my breath, and chill.        

I know I’m not alone. Thanks to a glorified hustle culture that encourages us to always stay grinding and “getting to the bag” with “no days off,” many of us have rebranded rest in our brain as unproductive, a waste of time, or worse, a sign of laziness. And when we buy into that philosophy, feelings of anxiety and guilt creep up. Those factors are probably part of the reason you’re reading this right now.

But even if you totally believe that rest is important and the whole “I’ll sleep when I’m dead” thing is ridiculous, external pressures from your job, family responsibilities, and friendship obligations exist. And those heavy expectations can minimize your needs, forcing you to meet the demands of everyone else. 

Repeat after me: Chilling isn’t selfish. 

It’s an essential investment in your overall well-being and can curb some of the negative consequences of overdoing it on your physical and mental health. That can include your risk of mental health issues, like anxiety, depression, burnout, sleep issues, and chronic stress, according to a meta-analysis of the effects of working long hours and overtime. Obviously, those issues can impact how well you function on the daily. TL;DR, skimping on relaxation not only jeopardizes your health but can also impede your ability to perform at your best, whether that’s your 9-to-5 or caretaking for a loved one.

And, listen, I say all of this as someone who really struggles to just do nothing. So I get it. But because I’m also someone who basically teaches people how to relax for a living, I’ve also got the best ways to find some chill—even when it feels impossible. 

Before we dive into all that, you should know there isn’t really a wrong way to unwind. We all have our own unique preferences and ways of finding balance (reality TV marathon? Sure! Baking a weirdly complex brownie? OK!). That said, if we rely on certain behaviors or activities that aren’t so great for us in the long run (see: wine nights, TikTok dissociating) it can lead to excessive or addictive behaviors that can actually be harmful to your physical and mental well-being. I like to think about having a relaxation toolbox with a variety of ways you can relax. The key is to listen to your body and mind and choose activities that truly recharge and rejuvenate you.

Ready? We got this.

1. Answer this: How full is your cup? 

One obstacle to fully embracing the relaxation life is how you view it. If you think of rest as something that’s negotiable, you might have trouble prioritizing it. But reframing it as something that replenishes your energy levels, reduces stress, and enhances your general quality of life (which it does!), you’ll be more likely to pencil in some nothing.

Sure, sounds easier said than done, but try imagining yourself as a literal cup that holds energy, creativity, emotional capacity, and presence of mind to tackle daily tasks for yourself and others. How full are you? If you sense you are overflowing with more than enough to give yourself and others, that’s wonderful. But if you need a refill, ask yourself, “What relaxing activity can top me off?” If you’re struggling to figure out what actually fills your cup, this worksheet, which I recommend to my clients, is a great way to pinpoint activities you might want to prioritize going forward. 

For a workaholic like me, refilling my cup can mean getting a good night’s sleep, eating a meal I made myself, or getting in some quality time with friends and family. 

When you reframe relaxation in this way, it becomes an intentional act of mental fitness and a way to protect yourself rather than a supposed waste of time. Ultimately, this mindset can empower you to make time for self-care without guilt or hesitation.

2. Hack this common study technique.

If you don’t have the luxury of a week-long vacation or spa retreat, you can still get some relaxation in your schedule by trying the Pomodoro technique. This timing method is a productivity and focus tool, but it can also come in clutch when you want to incorporate brief moments of relaxation throughout your day. 

Here’s how to do it: Decide how long you want your chunks of work to be and how long you want your breaks to be. The traditional Pomodoro technique suggests 25 minutes of focus followed by a five-minute break and some longer breaks as you continue to work throughout the day, but you can honestly just do whatever works for you. Personally, I like to do 50 minutes of focused work with a 10-minute break.

Once you settle on times that you like, choose a simple yet enjoyable activity to do during your designated break. It could be as simple as stepping outside for some fresh air, taking a walk with your dog, listening to some good music, practicing a short meditation, or learning a TikTok dance.

Now, set a timer, start working, actually pause to do your fun stuff when it’s time, and repeat this cycle until you’ve finished your task.

When you use the Pomodoro technique, you’ll strike a balance between productivity and self-care. Not only will it help you stay focused and efficient, but it will also give you regular intervals for relaxation that keep you from mindless doom scrolling, spiraling, or just bopping around as time passes by. Plus, it can help with any guilt that you might feel for taking a break because once that timer goes off, it’s back to the grind. 

3. Refocus your mind. 

Whether you choose to meditate in the morning to set a positive tone for the day or in the evening to unwind and find peace before bed, this mindfulness practice is a solid way to feel more restored.

If you want to try a morning meditation, find a quiet and comfortable space where you can sit or lie down for a few minutes. Then, close your eyes and bring your attention to slowing your breathing, allowing that to guide you into a state of relaxation. You can also use this time to set intentions, visualize positive outcomes for the day, practice gratitude, or silently say some affirmations. 

In the evening, meditation can help you release any accumulated stress by putting the events and challenges of the day into perspective and letting them go. Like morning meditation, all you really need to do is find a quiet space, close your eyes, and focus on your breath for a little bit. If you want, you can also think about what positive things happened throughout the day that you’re grateful for. 

If the idea of sitting in silence sounds overwhelming, guided meditations, which have gentle instructions and soothing sounds that keep you focused, can be a great alternative. There are tons of guided meditations that you can find on YouTube or apps like Calm and Headspace or even music streaming platforms. 

4. Think about your five senses. 

Have you ever had the experience of driving home, pulling into the driveway, then thinking, How did I get here? This is a perfect (and common) example of not being mindful and letting your body go on autopilot while your mind drifts elsewhere. This happens to me when I am really stressed or anxious about something and find myself lost in my racing thoughts. But if we’re not careful, not being mindful means it can feel like life is passing us by and we’re too in our head or spaced out to notice it. This is where a mindfulness exercise like the five senses tip can come in handy since it’s all about getting out of your head and getting back into your body and the present moment. 

So think about what you smell, hear, see, feel, and taste. You may realize you hear things you didn’t notice before, like the humming of your refrigerator, cars driving past, or the birds chirping outside. And maybe you feel the softness of the carpet under your feet, the hardness of the chair you are sitting on, or the roughness of the plastic phone case you are holding. You can try this anytime and anywhere, and it might bring you a sense of relaxation by helping you become more self-aware and less impulsive or consumed by distractions. 

5. Do nothing for two minutes. 

When life gets hectic and you feel overwhelmed, taking two minutes to do absolutely nothing can be a great way to center yourself. I know that two minutes sounds like barely any time, but just try it and see how relaxing a quick break can actually be before you come for me. 

This website has a two-minute timer and calming ocean wave sounds, which feels like a mini vacation (sorta) for a brief moment. During these two minutes, try to let go of any thoughts or worries and just focus on the gentle rhythm of the waves and let yourself unwind. Embracing the stillness can help clear your mind, reduce stress, and restore a sense of inner calm. If you need another dose of beach vibes later, you can always revisit the site. 

6. Log out of everything.

If you’re constantly attacked by your weekly screen time report, you’re likely due for some tech-free time, which is a great way to relax in this very online world. When you schedule a digital and social media break, you can cut back on the constant news and information as well as phone-induced envy and FOMO. 

Start small and gradually increase your time away from your devices as you get more comfortable. For example, I try not to start my day by checking my phone. Instead, I give myself some time to wake up, center myself, and prepare for the day before I check social media, emails, the news, etc. Try it one day this week and see how it feels when you wake up and wait 15 minutes before you check your phone. If it feels good to you, try increasing the time or the number of days you do this each week. 

If this feels awkward, find ways to engage in activities that don’t involve screens more often. This can be reading, stretching, or doing your morning or night routines without distractions. When you do, you create space for genuine connections and moments of peace. 

7. Schedule some deep breathing reminders.  

In grad school, one of my supervisors had a timer that regularly went off in the middle of meetings. It was a reminder to breathe, she explained, and every time it went off, she paused and took a deep breath no matter what she was doing to help her stay mindful and as relaxed as you can be as an educator. That’s because when you take a deep breath, it actually reduces activity in the sympathetic nervous system (associated with your fight or flight response) and jump starts your parasympathetic nervous system (the calming one). Basically, when you take a deep breath, it sends a message from your body to your brain to chill out. Then, your brain sends a message back to your body that it is safe to slow down and  calm down. 

All you have to do is inhale deeply, pause for a few seconds, then exhale. As you exhale, check in with your body. Release any tension that you notice (it could be in your shoulders, face, or neck) and allow your body to sink a little and loosen up. 

This simple yet effective strategy is a great way to build relaxation into your day. And if you’re really busy you can set a timer or alarm on your phone like my grad school supervisor and remind yourself to breathe every now and then. You can also use breathing timer apps like Breathe+ and Breathing Zone that let you customize your reminders.

The post 7 Therapist-Approved Tips for Anyone Who Sucks at Relaxing appeared first on Wondermind.

Pro Tips Link Copied 04.10.23

12 Coping Skills to Try the Next Time You’re Feeling Crappy

Because buying yourself a little treat every time you’re sad isn’t technically ~fixing things~. ByColleen Stinchcombe

Let’s say you’re having an objectively awful day. You spilled coffee all over yourself. Your car won’t start. You just got dumped. And you’re pretty sure your boss, best friend, and barista are all annoyed with you. So, yeah, things are not great. 

Coping skills are what you use to deal with crappy situations like this and the big feelings that come with them. Put simply, coping skills are any “strategies that someone can use to overcome difficult emotions, thoughts, or experiences,” says Jessica Stern, PhD, clinical psychologist at NYU Langone Health. You might also hear them called coping mechanisms or coping strategies. 

Whether you realize it or not, you already have a collection of coping strategies that you turn to when things get real. Maybe you vent to a friend or therapist, sweat it out in the gym, take some deep breaths, mindlessly stare into the abyss of TikTok or a Real Housewives marathon, or click “add to cart” with reckless abandon. 

If you’re thinking, Hm, not all of those activities seem like super productive ways of working through your feels, you would be right. Coping mechanisms can be both negative and positive. 

A negative or unhealthy coping strategy might help turn down the volume on an intense emotion in the moment, but it ultimately isn’t helpful to you in the long-term, and it likely isn’t helping you process or solve the issue at hand, says Ryan Howes, PhD, a clinical psychologist based in Pasadena, CA. You can probably name some negative coping strategies off the top of your head, like drinking, distracting yourself, or over-indulging in pretty much… anything. 

Positive coping skills can be a little bit harder to pinpoint—especially when you’re already spiraling. That’s why a huge part of therapy is helping people to identify and practice using positive coping skills when hard stuff inevitably comes up. Generally these are techniques that help you work through an emotion (sometimes called emotion-focused coping or emotional regulation), help you solve a problem (problem-focused coping), tune into your body (somatic coping skills), or interact with others (interpersonal coping skills). 

If you need some help assembling your toolkit (or Notes app) full of healthy coping skills, try some of these therapist-approved strategies the next time you’re going through it. 

1. Move your body around. 

The “silly little mental health walk” went viral for a reason. Movement can be a solid way to release some of the energy that comes with big feelings, says Dr. Howes. That could look like a walk, some stretches, spontaneous dancing around your bedroom, or doing an actual workout. There’s no set amount of time or effort you need to aim for; just be on the lookout for when you start to feel your body “simmering down,” he says. That may be a good time to transition to the mindfulness exercise phase of your ~coping journey~ (more on those in a bit). 

Moving around can also help when you’re feeling sad or unmotivated, says Dr. Stern. If you’re trying to level up from a low mood, she suggests aiming for 10 minutes of walking around to get energized. Pace around the house, walk up and down stairs, or wander around some green space. “Any type of walking movement is really good for you, and if you can do it outside, bonus points,” she says. 

2. Give yourself a “worry time.” 

Circling around the same feeling or thought and struggling to let it go? Use a trick from cognitive behavioral therapy and actually schedule time for your “worry” (or whatever other feeling you’re having), says Dr. Stern. Give yourself ten whole minutes to either write down or think about what’s bothering you. Then take a break and tell yourself you can come back to it later if you need to. 

To make the shift out of worry time  a little easier, Dr. Stern suggests having an activity planned for after—call a friend, go outside, pet your dog, whatever. “That way you have something to catch you on the other side of that technique,” she says. If your brain is still struggling to let it go, remind yourself you can worry about it again for ten minutes tomorrow. The goal isn’t to minimize or avoid your feelings, but rather to give yourself a break from ruminating on them while also allowing yourself to come back to these concerns at a later date, she explains. 

3. Write it out.  

Journaling is a go-to technique in therapy for a reason—it’s simple, free, and it can be a great way to process what you’re going through. You can just write whatever comes to mind or use journaling prompts, Dr. Stern says. If you’re cool with investing a bit in your journaling journey, you can even buy special notebooks that have prompts built in. Dr. Stern recommends Therapy Notebooks, which were created in collaboration with mental health professionals. 

4. Get grounded.

Mindfulness techniques that keep you grounded in the present moment are great additions to your coping skills repertoire. When you’re feeling overwhelmed, pause and intentionally notice one thing with each of your five senses. What do you hear (maybe a bird, or a TV, or the refrigerator humming)? What do you see (a cloud, a plant, a cute dog)? What do you smell? What do you taste? What can you physically touch? 

“That has a way of calming the nervous system,” Dr. Howes says. “Overwhelm tends to send us in all sorts of different directions—we’re worried about the future, we’re worried about the past. If you just go through those five senses, it can help you to stay grounded.”

5. Try progressive muscle relaxation. 

This body scan exercise is another mindfulness technique that Dr. Howes recommends when you’re feeling anxious or tense. Close your eyes, take a deep breath, clench your toes together, then exhale and let your toes relax. Repeat this with different muscles as you move upward—your calves, your thighs, your core, your arms, the muscles of your face, and so on. This practice “helps you become more aware of what’s going on in your body,” Dr. Howes explains. Also, this intentional clenching and releasing of different muscle groups can be surprisingly relaxing—especially if you’re feeling a lot of tension.  

6. Throw on a guided meditation that fits your situation.

Before you get intimidated by the thought of sitting quietly with your breath for an unforeseen amount of time, hear us out. Guided meditations can be a great way to counter your inner dialogue if it’s feeling particularly critical or cranky. 

If you don’t know where to start, you can literally just Google “self-compassion meditation” and you’ll find a bunch to choose from. The goal is to practice giving yourself “the compassion and the understanding that you would extend to somebody else in your situation,” Dr. Howes says. That can provide “a much more balanced view of ourselves.” 

Or if what you’re feeling at the moment is more about other people, try searching for a loving kindness meditation. “Loving kindness meditation is one where you actually envision all sorts of people in your life—from people you love to people you resent—and wish them joy and happiness,” Dr. Howes says. This can help us recognize that other people have flaws and we can love them anyway (though you don’t necessarily have to let them back in your life.)  

7. Talk back to your negative thoughts.

Our brains are really good at serving up worst-case scenarios, but that’s a biased lens, Dr. Stern explains. So challenge yourself by asking: What are other ways of looking at this situation? What other perspective can you take? What assumptions are you making that probably aren’t even true? 

For instance, maybe you’re having thoughts like, I’m a failure and totally unlovable. How can we poke some holes in that argument? Maybe, I have a job that pays me real money. I have something (anything) in my life that I’m proud of. There’s something about myself that I love, and if I called someone close to me they would probably say there’s something they love about me too. 

8. Do a quick gratitude check-in.  

If you tend to slip into jealousy or feeling like you’re falling behind, Dr. Howes recommends a simple gratitude practice. It works best if you can make it part of a daily habit—like pairing it with brushing your teeth—and all it requires is thinking of three things you’re grateful for. “That helps keep your mindset on, What’s going well for me? What am I thankful for? Instead of, Why don’t I have that?” he says.  

9. Get creative. 

Creativity is a coping skill that’s used in both cognitive behavioral therapy and dialectical behavior therapy because it “helps you come out of your thoughts and your experience … and gives you a way of thinking of something new,” Dr. Stern says. It’s a good coping strategy for both anxiety and depression, and it can even help you work through interpersonal conflicts like a fight with a friend, she explains. 

There are no real rules when it comes to using creativity as a coping skill, so feel free to enjoy the unguided-ness of the practice, Dr. Stern says. But if having absolutely no rulebook freaks you out, you can also try an activity that has some level of instruction, like a puzzle or paint-by-numbers kit.

10. Brainstorm a bunch of possible solutions to the problem. 

The key to this technique is not to judge the solutions while you’re making the list—just get all possible solutions down before deciding what makes sense. Sure, quitting your job and moving to Hawaii probably isn’t going to solve whatever issue you’re up against, but just getting ideas like that out of your head and onto the paper can be cathartic. You can also do this with a friend who might offer up new perspectives you never even considered.

Next, get to work on narrowing down your options by thinking about how this might help the problem you’re facing. “You’re making a list and you’re assessing and evaluating how effective [solutions on] that list might work for you,” Dr. Howes says. 

11. Rethink your routine. 

If you’re dealing with burnout, one way to tackle it is to figure out where you can pull back. Dr. Howes recommends writing down your current daily schedule even down to the smallest tasks. Then ask yourself some hard questions, like: Where is most of your time going? What’s draining your energy the most? How much does each thing on your schedule really matter to you? 

“It sounds simple, but sometimes people don’t even realize, Oh my gosh, I’m spending two hours a day doing some activity that is not fulfilling for me or is totally wiping me out,” Dr. Howes says.

12. Look for the lesson. 

Regret is one of those big emotions that Dr. Howes says he often sees in his practice. Finding the lesson is how he recommends clients work through it. Basically, we’re all going to make mistakes, so instead of focusing on the mishap, try to focus on what you can learn from this moment of regret. What can it teach you about what you want to do differently next time?

For instance, maybe you took a new job and immediately realized you hate it. You might feel trapped and hopeless and frustrated—which is valid! But instead of letting yourself stay in that feeling too long, look for ways to keep moving forward by focusing on what this moment is teaching you. Maybe there’s something you can learn in this new job that will help you pivot in a few months, or maybe you’re simply learning how to better gauge an opportunity before you take it. Either way, focusing on the lesson can remind you of what is in your control. “We can use this as a way to help the rest of our life go better,” Dr. Howes says.

The post 12 Coping Skills to Try the Next Time You’re Feeling Crappy appeared first on Wondermind.

Q&A Link Copied 01.20.23

How Naomi Osaka Deals With Anxious Thoughts

"It’s always OK to admit things are hard." ByShannon Barbour

You probably already know and love Naomi Osaka for her undeniable skills on the tennis court, being an inspiring entrepreneur, and, of course, being a fierce mental health advocate. When she’s not busy making tennis history collecting Grand Slam titles (four to date!), she’s using her platform to raise awareness about social and systemic issues (like police brutality), as well as getting candid about her own mental and emotional health. 

In case you missed it, Osaka made headlines in 2021 when she pulled out of the French Open after competition officials fined her $15,000 and threatened to suspend her because she chose to skip media interviews to prioritize her mental health, something that was unprecedented in the sport at the time and garnered a ton of support from her fellow athletes and celebs. Not that she owed anyone an explanation, but Osaka followed up the event with a tweet that opened up about her experiences with depression and anxiety. “The truth is that I have suffered long bouts of depression since the US Open in 2018 and I have had a really hard time coping with that,” she tweeted. “Anyone that knows me knows I’m introverted, and anyone that has seen me at the tournaments will notice that I’m often wearing headphones as that helps dull my social anxiety.” She went on to describe the “waves of anxiety” she experiences before she speaks to the press and shared that she would be taking some time away from the court. 

Since that break, Osaka went on to light the torch at the Tokyo Olympics, participated in more tennis competitions in 2022, and shared that she was focused on having “more fun on the court.” She’s also been busy making waves in other ways, like solidifying her status as a powerhouse in the fashion industry (she co-chaired the 2021 Met Gala) and forming Hana Kuma, a new production company dedicated to uplifting diverse stories and making them feel universal, in June 2022. And she’s currently on a mission to highlight the importance of rest, relaxation, and recovery for the body and mind by partnering with and narrating guided meditations for Hyperice and Modern Health.

Earlier this month, Osaka delighted fans with a quick lil life update: She’s pregnant and looking forward to returning to tennis in 2024. “These few months away from the sport has really given me a new love and appreciation for the game I’ve dedicated my life to,” she wrote in an Instagram post. “One thing I’m looking forward to is for my kid to watch one of my matches and tell someone, ‘That’s my mom.’” 

So, you can imagine how excited we were to catch up with the tennis legend and mental health hero herself. “I’m all about maintaining my health, and that includes both physical and mental health,” she tells Wondermind. 

Here, Osaka gives us a glimpse into her mind, including how meditation has helped her manage anxious thoughts, the reality of trying a new mental fitness exercise, and the mental health misconception that needs to go away forever. 

[Sign up here to never miss these candid conversations delivered straight to your inbox.]

WM: What’s invigorating you these days? 

Naomi Osaka: I have been really excited and moved by the stories I have been able to learn about and even share through my new production company, Hana Kuma. Our first documentary, Mink, is the story of [the first woman of color elected to Congress] Patsy Mink, and she really inspired me to start telling more stories about women and women of color. There is so much to explore and learn. It’s exciting.

WM: As someone who deals with anxiety, what helps you get grounded and ease your anxious thoughts?

NO: I have found that if I start my day with meditation, even if it’s really brief, it helps ground me for what’s to come in the day. While there’s no way to anticipate and stop unexpected challenges a day may bring—and for me, I cannot always stop having anxious thoughts—I have found that it’s better to eat, sleep, take care of my body, and take time for simple moments of meditation to help calm me. Little things that help me maintain a routine are also great at keeping me grounded.  

I love my morning skincare ritual, which includes applying daily SPF from my suncare brand, KINLÒ (I recommend the Always Golden Daily Moisturizer, which hydrates my skin and protects from harmful UVA/UVB rays with SPF 40). Also, using my Hyperice devices post-workout or after training helps with recovery. When our bodies are well-rested and recovered, it’s easier for our minds to do the same.  

WM: What has your journey with meditation been like? 

NO: At first it wasn’t easy, as meditation was an unfamiliar practice for me. The more I made time for it in my schedule and allowed myself to focus on breathing, the easier it became. Now, meditation is more of a daily ritual that I am excited for than something that feels foreign or a bit frightening. 

WM: What aspect of your mental health would you describe as a work in progress? 

NO: All of it [laughs]. But honestly, it’s always a work in progress, and we cannot expect perfection. Allowing yourself to have space to grow is really important. 

WM: What stigma or misconception about mental health bothers you the most?

NO: That if you admit there is a problem, you are considered “weak,” when it’s actually the opposite. Being able to share that you may need help or are struggling is a huge sign of strength.

WM: If you could give yourself a pep talk right now, what would you say?

NO: Be kind to yourself. 

WM: What mental health message would you like to share with your fans and followers?  

NO: It’s always OK to admit things are hard, that things aren’t OK sometimes, but always know that there are people out there who can relate to you and what you’re feeling. 

This interview has been edited and condensed for length and clarity.

The post How Naomi Osaka Deals With Anxious Thoughts appeared first on Wondermind.

Stories Link Copied 12.14.22

15 Mental Health Resolutions That Will Make This Your Best Year Ever

New year, different mindset! BySam Brodsky

If you’re looking for New Year’s resolution ideas, we’ve got ‘em. But first, please enjoy this embarrassing story: 

It was the very end of 2019, and I decided—as one does—to take an overly filtered video for the ‘gram opening a new journal to the first page, where I’d written “New Year’s Resolutions” at the top. The rest of the page was blank—and stayed that way through the entire year. Sure, I listed four goals I had in mind in the IG caption as a preview of what I’d surely be listing once I hit “share.” But when the post was live, I couldn’t even write that sh*t down.

This is all to say that most of the time, our resolutions are more focused on what others  can see us doing (getting a promotion, running a marathon, buying a place to live…writing down a list of resolutions), rather than the internal stuff that can make a way bigger difference in our lives. That’s why I’m declaring 2023 as the year of the mental health resolution, and I’m ready to set some goals this year. Plus, I probably won’t even post about it on Instagram (#growth). 

In 2023, I’m planning to stick with therapy for as long as I feel is necessary, actually do the homework my therapist assigns, and try to separate myself from my anxiety. If you’re on board too, check out what other people are planning to do for their mental health in the new year for inspo. 

And FYI, you don’t have  to jump into these mental health resolutions on Jan. 1, says Latinx licensed clinical psychologist Mayte Forte, PhD. “It doesn’t matter when you start. It matters when you feel ready to start,” she adds. Any day is a good day to take that first step.   

1. Actually giving a damn about your sleep.

“My mental health resolution for next year is to make a solid effort to prioritize sleep just as much (or…almost as much) as everything else on my to-do list. I’m not setting any specific rules around what time I need to go to bed or how much sleep I need to get each night, because I don’t want to feel like I’m ‘failing’ at this if I have a few nights of not great sleep. Instead, I’ll just try to use this resolution as a North Star throughout the year and see where it takes me. That might look like reading before bed instead of Netflix or second-guessing that second cup of coffee. Or, it might look like letting myself sleep in with zero guilt on the days that my body needs it. New Year’s resolutions tend to be overly restrictive and filled with pressure, but this seems like something I’ll feel good about coming back to throughout the year.” —Casey G., 33

2. Validating any feelings that come up.

“I’m planning to validate my own emotions by staying curious with any feelings that come up for me and asking, What are some reasons why I feel the way that I feel?  instead of thinking I should or shouldn’t feel that way. I know that validating myself will give me more freedom to express and share what’s on my mind and make decisions more confidently.” —Eunice C., 29

3. Healing…whatever that looks like for you. 

“By starting therapy this past month, I’ve learned that I have an anxious attachment style in my adult relationships that comes from a deep-seated history of not feeling good enough. So the result of that is I tend to people-please to a point of exhaustion because I am subconsciously trying to prove to my partner or friends that I am worthy. It’s exhausting and only leaves my cup empty since I’m trying so hard to give to others.

The reason I made the leap to start therapy was because I’ve experienced the biggest betrayal of my life this past year: having someone I was with for 12 years cheat on me. It has completely shattered what I thought my reality was. I didn’t tell many people in my life because of the shame I felt, though it was not MY mistake. A lot of the aftermath has left me incapable of feeling joy or having motivation to do any of the things I once loved to do. I want to enter this new year working towards healing the trauma from this betrayal so I’m able to be happy again. This is the first year I’ve ever made a resolution that’s so internally focused vs. about external achievements or fitness goals.”  —Taylor C., 29

4. Practicing gratitude little by little.

“My goal is to take time out of every day to recognize and sit with the small things I am grateful for: Put my hand on my heart and feel it beat, taking a few moments to recognize all the work my heart does. Take a moment of gratitude for the neurons firing in my brain that allow me to think. Move my legs around and acknowledge how much they have carried me all day. I want to notice these small miraculous functions that I’ve taken for granted in the past, especially when I have a bad day!” —Sam D., 23

5. Celebrating wins instead of worrying about losses.

“A mental health resolution I am making this year is to remind myself of the small wins of the day rather than focusing on the negatives. I want to learn to not dwell on the things I cannot fix or change. I want to uplift myself with reminders and take the time to clear my mind to reflect on the positives. I want to be honest with myself, and when I’m being too hard on myself, I want to learn from those moments and move forward rather than backward.” —Caitlin U., 25

6. Trusting you have everything you need to thrive.

“I’m seven years into therapy, and it’s been a difficult and challenging journey but definitely 100% worth it. I’d say therapy is a big part of my life, and my goal in 2023 is to show up as the strongest version of myself now that 2022 proved I have all the necessary tools to thrive that I learned in therapy. For me, it’s about being true to myself, my values, and the person I know I am without letting any external elements affect the way I choose to show up. I’ve learned to be more reflective than reactive and to communicate boundaries openly with partners and friends and even at work. I let myself feel sad, anxious, or whatever, and I don’t try to ignore or push aside those feelings (which is something I used to do).” —Ofelia E., 31 

7. Focusing on connection.

“I don’t do the whole resolutions thing. But in 2023, I am pushing myself to join a sport or a club because I have been feeling extremely lonely, and I think getting out of the house and meeting new people might help. Making new friends as an adult is hard. It’s lonely because all your friends have jobs and are busy now. I am an introvert, so I know I need to get out there, and I’m also going to reach out to friends more often, including ones that I haven’t seen or talked to in a long time. That is the best I can do for my mental health.” —Andrea A., 24

8. Becoming your very own hype person.

“One of the main things I want to focus on going into the new year is practicing being kinder to myself and not being afraid to take some risks! I really want to practice being aware of how I refer to myself and how I mentally beat myself up for little mistakes. I’ve always been the kind of person that puts myself down because I don’t believe I deserve my accomplishments. My partner tries to convince me that I do have talents and that my friends don’t actually hate me, but there’s a little voice in my head that tries to convince me otherwise. In 2023, I want to build a better relationship with myself and grow more confident in taking opportunities that could benefit me, even if I don’t think I’m ready or qualified.” —Josephine R., 24

9. Paying attention to how things feel instead of how they look.

“Focusing on how happiness feels and not how it looks to others, whether that relates to work, finances, personal relationships, etc. For example, I’m planning to focus on how I feel each day after moving my body. When I’ve focused more on moving my body and less on how my body looks, I feel better mentally and physically.” —Melissa S., 33

10. Staying consistent with meditation. 

“Meditating for 30 minutes a day, every day! But also allowing myself to miss a day without guilt. Meditating has changed my life and significantly reduced my panic attacks!” —Emily F., 26

11. Being more honest about how you’re feeling.

“I want to be open about my mental health in 2023. If people ask me how I’m doing, I want to be honest instead of just saying, ‘I’m fine.’ I spent the last eight years trying to hide my mental illnesses because I didn’t want to be a burden or worry anyone, and I didn’t want to be seen as weak or broken. But I finally told my parents and some of my friends this past month, and now I’m getting help through group counseling and therapy, and I feel so much better. So this year, I want to be as vulnerable as possible.” —Anonymous 

12. Practicing all the affirmations.

“My resolution for the new year is to deprogram the belief system that says my worth is based on the validation I receive from others. I strive to get to a place where I can love myself for who I am, not for people’s perceptions of me. My goal is to be able to look in the mirror and say, ‘I am valuable. I am beautiful. I am necessary. I matter,’ and believe it wholeheartedly. I want to do this for my mental health because it’s been years since I’ve had the courage to look in the mirror and be happy and confident with myself. I believe that, through hard work and determination, I will get to a place where I won’t have to question my worth.” —Madison M., 20

13. Writing a lot more. 

“For me, it’s really important I write consistently. Usually, I write creative nonfiction (memoir, personal narrative, journaling). I start with prompts that push me to explore a topic more deeply (ex: Write about a moment you knew something was over). Writing is like letting my mind breathe, and it becomes similar to needing exercise. Sometimes those answers we discover through writing can cause emotional distress, but, ultimately, it allows us to face our issues head-on and feel a release from the things that have weighed us down. It took me a while to realize writing is part of my mental health practice, but it is also my way of having a voice.” —Devi J., 26

14. Moving your body for your mental health.

“I keep the same resolution every year, which is doing some kind of movement every day, even if that’s just a short walk during my lunch break. It very much is something that I do for my mental health. I find that taking the time to give myself that space for self-care in the form of movement, even if just for 20 minutes, means that I have more energy and almost more mental space for other aspects of my day. My therapist once described this—whether it’s walks, Pilates, yoga, or at-home dance classes—as a way of ’emptying the overflowing cup just a little bit.’” —Jodie R.

15. Saying yes to balance and no to being overworked.

“I plan on setting more boundaries with my screen time and prioritizing more of a work-life balance. I no longer will be saying yes to everything at the expense of my sleep and self-care time.” —Juan A., 25 

These quotes have been edited and condensed for length and clarity.

The post 15 Mental Health Resolutions That Will Make This Your Best Year Ever appeared first on Wondermind.

Q&A Link Copied 11.14.22

Brett Eldredge Shares the Meditation Trick That Helps Him De-Stress

The country singer opened up about experiencing social anxiety for years. ByShannon Barbour

After years of not fully understanding what therapy is (relatable) and thinking his social anxiety was a physical quirk he’d have to push through, country singer Brett Eldredge is proud to have learned about the importance of mental health. During his packed Songs About You tour schedule, Eldredge squeezed in a chat to talk about managing anxiety, feeling connected, and embracing life’s challenges. 

[Sign up here to never miss these candid conversations delivered straight to your inbox.]

WM: How are you doing lately?

Brett Eldredge: I’m somewhere in the middle. When you travel and are on the road, it’s a strange feeling of connectedness and loneliness at the same time, because you’re just running from place to place. I love it, [but] it’s also like you’re not rooted anywhere. Except, I try to find my routines and my things that keep me in a good place, and I just try to enjoy where I’m at. It’s definitely a challenge that I’ve had to learn through the years, so I have my ups and downs. I love [my job]—it’s part of who I am—but it definitely comes with its sacrifices. 

WM: What routines do you have in place to help you combat loneliness and help you feel more connected?

BE: It’s hard to sleep on the road; sleep’s such a big part of my routine. Whenever I can get a good night’s sleep in a hotel, instead of on a bus, that’s a beautiful thing. Yesterday, I was worn out ’cause I’ve been sleeping on a bus for three nights. I was just having a down day, but a friend and I connected for dinner, and that was such a huge, simple thing.

Sometimes I can easily stay at the hotel and not go out and make myself uncomfortable. Even though a friend’s a friend [and] they make you feel comfortable, [it’s] still going through [with] it when you can just kind of stay in your [mindset of being] bummed out. You can almost curl up in a ball, just staying in your place and your comfort zone of nothing’s going to affect me if I just stay here, [and] I can handle where I’m at. It doesn’t mean I love it, but I can handle where I’m at. 

Well, I met up with a friend, and I just felt so good after that dinner. I was so glad I did it afterward. Things that push you to go out of the comfort zone have been a big part [of my mental health]. 

And no matter where I am, I meditate and journal every day. I haven’t missed a day in a long time, and if I do miss a day, I can tell. That’s something that I can control, setting myself up for a day on my terms. So I try to do that, and then I get outside. I think [it helps] whenever I put my body into movement when I’m in a tough place. Yesterday when I was in a melancholy state, I laced up my sneakers and went for a five-mile run and felt so much better. 

WM: What lessons or time periods stand out to you in your mental health journey? 

BE: There was a point in my career when I was doing really well, but l was completely burnt out, and I wasn’t doing things on my terms. I was just saying yes to everything, and I was much easier to push around and [didn’t] stand [up] for myself. I have tendencies to be a people pleaser, and I was sacrificing my own mental health for that. I didn’t even realize that until it came to a head when I got so burnt out and said, “I can’t live like this anymore. I gotta take control of my life.”

On that day, I found a sense of power in being able to say no to things. It doesn’t mean that you’re being mean or you’re trying to let somebody down. It’s that you can’t say yes to everything or you’re going to wear yourself out and you’re not going to be there for the things that you want to be there for. That was a big turning point. To this day, I’ve continued to learn those boundaries. 

I used to have so much anxiety that I would have trouble going on stage. I wasn’t really nervous about performing as much as I was nervous about being perfect on stage. I would almost pass out, and I would start seeing stars as I go on stage and [felt] short of breath and all of the things. I had to zoom in on what was causing that and spend time on my mental health. … That’s the best thing you can do for yourself. 

WM: How did receiving a diagnosis for anxiety and going to therapy change your life?

BE: I grew up in a little town in Illinois, and when I was a kid, I don’t think I even knew what a therapist was. I might have seen a person dangling a clock in front of somebody’s eyes, like hypnotizing [them] on a couch in a movie, you know what I mean? But I don’t think I knew what that was even into college. I remember times where I’d be in social situations just drenched in sweat [and felt my] heart racing, and I didn’t even think of it being a mental health thing. 

Now I know that was social anxiety, [but] at that point, I always thought it was some [physical] health thing. I went years like that. Then I got into chasing down my dream of music, and then I took off on a plane and never really looked back. I kind of buried a lot of it by being busy all the time. Eventually, it caught up to me as success came, and I had to be on all the time. I was just broken from that, and I had neglected all the things, [so] I eventually tried therapy.

[Therapy] was a discomfort [because I didn’t] really know what it was; it seemed like an unknown that you’re scared of. So I put it off for a long time, but after the first session, I was like, I can’t believe this many years went by, and I didn’t know what this was and didn’t do it. … I also learned how human it is to have anxiety…being able to humanize it was one of the biggest things.

WM: Do you have any go-to self-soothing techniques for when you’re feeling anxious?

BE: If I’ve got time, it’s always going on a hike or something [active]. If I don’t have a lot of time, I like to do 4-7-8 breathing, which is breathing in for four seconds, holding for seven, and exhaling for eight seconds. [That] has really helped me a lot. That tends to calm your mind in a pretty powerful way. I do performance meditations because I tend to get nervous before certain kinds of press or media and sometimes certain kinds of performances—not like regular shows.  I’ll do a meditation about taking those nerves and the eustress (the good stress) and think, I’m actually excited about this. If I can sit with that and realize these feelings that are going through my body are actually excitement and your brain doesn’t know the difference, I can actually get in my mind and be like, Oh yeah, it’s just important to me. I actually really enjoy doing this. And that really helps me as well. 

WM: What’s the best mental health advice that you’ve received?

BE: Looking at life from the standpoint of: Life doesn’t happen to you, it happens for  you. I really like that because I think it’s so easy to feel victimized by a lot of things. There are a lot of terrible things that happen to you, but there are a lot of lessons and a lot of ways you can grow as a human. Taking the challenges and turning ’em into an opportunity to grow and to be there for myself has really helped me. Those are the kind of moments that create the strong person that you are. 

This interview has been edited and condensed for length and clarity. 

The post Brett Eldredge Shares the Meditation Trick That Helps Him De-Stress appeared first on Wondermind.

Q&A Link Copied 10.13.22

How Craig Melvin Prioritizes His Mental Health as a News Anchor

“I've learned how important it is to protect your peace.” ByShannon Barbour

With decades as a news anchor and host under his belt, TODAY show mainstay Craig Melvin knows what it takes to succeed and keep his peace. Hint: It involves being careful with his energy and what his kids call “daddy alone time.” Here, the mental health advocate opens up about being a work in progress and how experiencing loss and grief has shaped him.

[This interview originally appeared in a September 2022 edition of the Wondermind Newsletter. Sign up here to never miss these candid conversations.] 

WM: How are you doing lately? 

Craig Melvin: I am doing better than I probably was a year or two ago, like most people. For me, I have the benefit of usually being so busy with two small children and a demanding job that I don’t take as much time to sit alone with my thoughts and feelings as I should. There are obviously some benefits to that, but there are also a lot of cons. But lately, I’ve just been so busy that I haven’t really had to think about how I am.

WM: As a news anchor, I imagine it’s hard to disconnect or process your emotions on your own when you need to. 

CM: For a long time, I didn’t, and that was problematic. I covered a lot of consecutive mass shootings before the pandemic. I probably did eight or nine in the span of a year and a half. I found it was really bothering me, especially after having small children. I learned early on that in our line of work, you have to leave it at the office. You really do, because if you bring it home, it seeps into everything. 

It was either after the Charleston church shooting or—it’s sad that they run together this way—I think it was after Charleston, and because I am from South Carolina, I had a close connection to that story. I was pretty down for a couple of weeks, but I couldn’t figure out why. Then I was talking to my therapist, and we sort of got to the bottom of it. When you cover death, doom, and destruction on a regular basis, it takes a toll on your spirit. It takes a toll on your soul, and you don’t realize it, oftentimes until you’re a couple years into it. 

And oh, by the way, after all of that, there’s a global pandemic. And every day, the news was grimmer and grimmer. … This went on for years, and I didn’t address it. I’m a firm believer in therapy, so I started talking a little bit more to my therapist. Then I wrote a book, which also helped tremendously. 

WM: What else have you learned about your mental health working as a news anchor?

CM: I’ve learned how important it is to protect your peace. For a long time, I would allow people to occupy my emotional space. People who were not necessarily well-intentioned, people who didn’t always bring out the best in me, people who were oftentimes negative people. You know, people who wake up every morning and get out of bed just pissed off or annoyed for no reason. I have found that when I limit my exposure to those kinds of people, I am a happier person. I spend a lot more time now doing small things that make me happy. … Every week, I carve out 30, 45 minutes for either a massage or a stretch or a manicure or pedicure—something where I’m by myself [and] I’m pampering myself. My kids call it “daddy alone time.” But you have to have that. I also find that I do a lot better when I’m journaling. … [And] I meditate every other morning. 

WM: What has your journaling experience been like?

CM: I found that when I started, I would write as if someone was going to read this when I died. So I found myself writing how I wish to be perceived. And I stopped doing that because I discovered that wasn’t helping me. So when my kids or grandkids go back and read some of the stuff I’ve written now, they’re gonna be like, “Oh, dad (or granddad), he was whacked out. I’m amazed that they let him have that TODAY show job as long as they did—he was disturbed.” No, but I’m very honest about how I feel versus how I feel like I’m supposed to feel. 

I interviewed a guy who went on to become a great Olympian, and we’re gonna see him in Paris again. His name’s Caeleb Dressel, the fastest swimmer in the world. He told me this little trick, and I don’t have the guts to do it: He writes down how he feels, tears it up, throws it away, or sometimes burns it. [He] destroys it every day. … It forces him to not think about the past; it forces him to focus on moving forward.

I don’t do it. I need to wallow in my self-loathing and self-pity and sometimes go back and read [it]. Like, “Oh yeah, today sucked, but boy, you look at June 2013—that was a terrible month.” I need that. Do you journal?

WM: No, what if I die and somebody reads it? 

CM: You know what my therapist says about that? And this is what helped me get over the fear: When you die, it won’t matter. You’re dead. 

WM: I’ll be wondering what they’re thinking.

CM: Here’s the other reality: Unless you’re pure evil, typically when you die, people romanticize your life anyway. It won’t matter, the darkness that you’ve written down on paper. Unless you’re confessing to crimes, that could be a little tricky. 

WM: What stands out to you in your mental health journey? 

CM: I think the pandemic for everyone was really hard, and it was really hard on me as well. But my older brother died about a year and a half ago from colorectal cancer. That was a really hard period in terms of my mental health journey. And probably the hardest period was almost a decade ago now, which is hard to believe [it’s been] nine years. My younger brother lost his 3-year-old daughter to a rare form of Ewing sarcoma, which is a soft tissue cancer.

As odd as this may sound, I think that I have had the benefit of loss and grief perhaps more than a lot of folks. [I] have been able to see a lot of things up close. Fortunately, most people don’t have to. I’ve talked to a lot of people who’ve lost loved ones in war or in a mass shooting or to a terrible illness. So I think when you do that a lot, it shapes and molds you in ways that you don’t necessarily fully appreciate until months, years later.

I’ve had people say, “Oh, Craig, you just seem so unflappable sometimes” or “so cool” or “collected.” I think when you have experienced and seen a lot, you start to realize that you can take a lot. 

WM: What aspect of your mental health would you describe as a work in progress right now? 

CM: I still struggle mightily with imposter syndrome. You know, wondering whether I actually belong, wondering if I’m as good as some in the audience might say that I am. I struggle with feeling like I’m inadequate in some ways. I struggle with guilt—I think when you lose people who are close to you, you struggle with that. I struggle with a lot. Some days I’m on top of the world, and then some days I’m like, Ah, maybe I should have gone to law school. Maybe I should have gone into another field. 

But here’s the thing: You start talking to other people, [and] you realize, Wow, everybody’s going through something. 

This interview has been edited and condensed for length and clarity. 

The post How Craig Melvin Prioritizes His Mental Health as a News Anchor appeared first on Wondermind.