Pro Tips Link Copied 11.01.24

These 7 Free Mental Health Workshops Will Help You Feel Better Fast

Grounding exercises, a full-body stretching sesh, guided mediations, and more! ByWondermind

Bringing you mental fitness tips from licensed mental health pros is basically one of our favorite things, so we thought we’d celebrate World Mental Health Day this year with a totally free and fully virtual Mental Fitness Summit. The day was packed with expert-led sessions, inspiring panels, and so many takeaways that our journals were filled to the brim by the end of it. 

But don’t worry if you couldn’t make it—we saved all the sessions for you right here so you can catch up or rewatch whenever you want. Plus, a few sessions even come with downloadable worksheets to keep the mental fitness gains coming. Enjoy! 

Morning Warm-Up 

Featuring: Nina Polyné, PsyD 

The gist: If you’re looking for a relaxing way to ease into your day and get grounded, this session is for you. Dr. Polyné takes you through a series of mental fitness exercises that help you get in tune with your body and stay present throughout the day. 

Watch it here!

Stress-Less Workshop 

Featuring: Sarah Ahmed, RSW 

The gist: Feeling a little overwhelmed these days? Join therapist Sarah Ahmed, RSW, as she teaches us stress management and self-regulation tips for when everything is A LOT.

BONUS: Use this personalized stress toolkit worksheet to help you pinpoint your stress triggers. 

Watch it here!

Mind to Body: Normalizing Mental Health in Sports 

Powered by Powerade 

Featuring: Team Powerade Athletes Harrie Lavreysen (Olympian, Track Cycling) and Emma Twigg (Olympian, Rowing); Wondermind CEO + Co-Founder Mandy Teefey; Licensed marriage and family therapist Corey Yeager, PhD 

The gist: You don’t need to be an athlete or an entrepreneur to relate to the powerful stories in this session. You’ll hear from Wondermind’s CEO and Team Powerade Athletes about how they navigated setbacks and learned the power of a pause when things got tough. Challenging the “win at all costs” belief, POWERADE has brought to life “Pause Is Power,” highlighting the brand’s belief that true power lies not just in relentless pursuit, but in the ability to be human and listen to yourself when you need to pause—a moment of laughter, reflection, community and recovery. 

Watch it here! 

Mid-Summit Stretch 

Featuring: Kelsey Wells, personal trainer 

The gist: Save this one for the next time you need a midday pick-me-up. Kelsey Wells takes us through a flow of mindful movement to help you shake off whatever’s on your mind and get ready for the rest of the day. 

Watch it here!

Keynote Conversation: Getting Unstuck 

Featuring: Wondermind CEO + Co-Founder Mandy Teefey, Wondermind Co-Founder Selena Gomez, and therapist Minaa B., LMSW 

The gist: We’ve all been there—feeling stuck, anxious about what’s next, and not sure how to get your momentum back. This panel is filled with inspiring and relatable stories from Mandy Teefey and Selena Gomez, plus expert insights from Minaa B.

BONUS: Use this getting unstuck worksheet to navigate and embrace the pivots in your own life.   

Watch it here!

Therapy 101  

Featuring: Licensed psychologist Jessica Stern, PhD, and board-certified psychiatrist Juan Romero-Gaddi, MD 

The gist: Have questions about therapy? We’ve got answers. In this panel, we ask the experts about how to get started, what to expect, and how to make the most out of your therapy sessions.

BONUS: Here are the 10 questions they suggest asking before your first therapy session. 

Watch it here!

Rest & Reflect 

Featuring: Licensed psychologist Jenny Wang, PhD

The gist: You’re going to want to bookmark this guided meditation for whenever you’re having an especially stressful day. Jenny Wang, PhD, helps you reflect on your mental fitness gains and set intentions for the future. 

Watch it here!

The post These 7 Free Mental Health Workshops Will Help You Feel Better Fast appeared first on Wondermind.

Worksheet Link Copied 10.10.24

10 Questions to Ask a Therapist Before Your First Session

Quick question: How much will this cost? ByWondermind

So, you did it—you found a therapist that seems like a good fit for you and they’re taking new clients. That’s great news!

*Pause for well-deserved celebration here!*

But before you book your first appointment, it’s a good idea to get a little more information about their process, their expertise, and their fees (among other things!). Most therapists will let you to schedule a free phone consultation, either with a specific therapist or with someone who handles scheduling for the entire practice.

This phone call (which may only last 10-15 minutes) can help you get a sense of what to expect and give you time to clarify any insurance or billing questions you may have. If you don’t see this advertised on their website, try emailing or calling them to ask about it. And if they don’t offer it, they should be willing to answer some key questions via email before you make an appointment.

Not sure what to ask? Here are 10 crucial questions to ask a potential therapist before your first session. Heads up: You can also scroll down for a PDF version you can print or save to your phone.

1. What mental health concerns and/or conditions do you specialize in?
   
2. What kind(s) of therapy do you specialize in?
   
3. How would you describe your approach to therapy?
   
4. Do you offer in-person therapy, teletherapy, or both?
   
5. Do you take insurance? And, if so, do you take my insurance?
   
6. (If they take your insurance) Can you provide the billing code you would use for our visits so I can verify with my insurance company what I’ll be charged?
   
7. (If they don’t take your insurance) How much will I be charged for each visit? Can you provide a superbill for my insurance?
   
8. (If they don’t take your insurance) Do you offer a sliding scale rate? If so, how do I know if I’m eligible for the sliding scale rate?
   
9. What is your experience with clients who are  _________?
   Fill in the blank with whatever aspects of your identity you would prefer your therapist have experience working with. For instance: your gender identity, your sexual orientation, your religion, your race, your ethnicity, your age, your profession, etc.
   
10. If my primary concern is ______, what might your treatment plan look like for this? 

The post 10 Questions to Ask a Therapist Before Your First Session appeared first on Wondermind.

Pro Tips Link Copied 06.21.24

Check Out These Free Virtual Workshops If You’re Feeling Lonely

No plans? This might help. ByWondermind

We hear a lot about this epidemic of loneliness but, if you’re anything like us, you don’t need to be reminded about how lonely you are. It’s a very real thing that you (and honestly so many of us) are dealing with on a daily basis. 

So, as we prepped for Mental Health Awareness Month this year, we thought the most valuable thing we could bring you is expert-backed advice for navigating loneliness and making new connections. Throughout the month of May, experts from the Wondermind Advisory Committee led free, virtual workshops designed to help you deal when you’re feeling lonely. And things got really real in these sessions! But don’t worry if you missed them—you can still watch them all on our YouTube channel. 

Scroll through for an overview of each workshop so you can decide which one to watch first.  And don’t forget to sign up for our new Lonely Together newsletter for more expert-backed info like this.

Alone But Not Lonely: How to Freaking Love Your Own Company

The gist: Tips to manage loneliness alone—without needing to surround yourself with people or texting everyone you know 

The host: Jenny Wang, PhD

This one goes out to anyone who feels deeply uncomfortable being by themselves. As Dr. Wang tells us, we all have our own “set point” when it comes to connection vs. solitude, and when that balance is out of whack, it can feel pretty crummy. But the key to not hating (and maybe even liking?) your alone time is all in the framing. Basically, what stories do you tell yourself when you’re solo? If they’re filled with judgment and FOMO, can you reframe this time as a necessary recharge instead? 
Watch it here! 

How to Find Your People 

Powered by ASICS

The gist: Tips for meeting like-minded folks you’ll really bond with—and turning those connections into meaningful friendships 

The hosts: Nina Polyné, PsyD, and ASICS Elite Athlete Emma Bates 

Apparently everyone struggles to make friends as an adult—even therapists and athletes. In this candid conversation, the hosts get real about getting out of your comfort zone to find people you mesh with on a meaningful level. Plus, they offer tips that have worked for them and their clients, like leaning into vulnerability, shared values, and your body’s internal cues to help create connections that feel safe and supportive. 
Watch it here! 

The Not-At-All-Awkward Small Talk Workshop

The gist: Tips for how to feel more confident chatting up casual strangers and making connections out in the wild 

The host: Miriam Kirmayer, PhD

If you would rather sit naked on a hot grill than make small talk with strangers, this workshop is for you. Dr. Kirmayer teaches us how to balance preparation with being present (so you don’t seem like you’re reading off mental notecards), plus how to make other people feel engaged and comfortable in the conversation (which is half the battle!). 
Watch it here! 

The Introvert’s Guide to Going Out

The gist: Tips for hyping yourself up before, feeling confident during, and recharging your social batteries after  

The host: Alo Johnston, LMFT 

An introvert workshop led by a self-proclaimed introvert? Sign us up! Johnston has tons of tips for setting yourself up for success, setting doable social goals that help you build confidence, and truly just letting yourself bail if you hate it. 
Watch it here! 

The post Check Out These Free Virtual Workshops If You’re Feeling Lonely appeared first on Wondermind.

WM | Lenovo Link Copied 06.13.24 Powered By

Digital Disconnect: When Your Online and IRL Personas Meet

How to be your full authentic self—even offline. ByWondermind

Many of us feel like we can be a little bit bolder and braver online than we can be in our everyday lives. But, for some people, that chasm can make it difficult to be genuine with the people closest to them.

Born from this insight, leading tech company Lenovo developed a first-of-its-kind social experiment using smarter technology and AI to bring life to the entire online personas of two Gen Z individuals as lifelike avatars capable of having an unscripted, natural conversation. 

The experiment facilitated impactful, heartfelt conversations between the participants, their family members, and the avatars with the goal of illustrating how smarter technology can support mental wellness. 

Why it’s easier to be ourselves online

The internet and social media have made it easier than ever to find like-minded folks and validating spaces. So, it’s no wonder so many of us feel a greater sense of safety and connection online than we do in our everyday lives. According to research from Lenovo and SWNS, almost half (49%) of Gen Zs say it’s easier to express themselves online than offline, but 60% wish they could have difficult conversations with family and loved ones in real life.

“Online spaces have been a safety net for some people to freely be themselves and be open about who they are,” says Minaa B., LMSW, licensed therapist, social worker, writer, and founder of Minaa B. Consulting. “You’re following people who are modeling for you what it looks like to exist in this identity without having to wear a mask.” And that can be refreshing if you don’t feel seen, heard, or accepted by the people in your immediate surroundings.

For many, compartmentalizing in this way is a safe and satisfying way to feel supported. That said, it can also hold you back from experiencing more meaningful connections in your day-to-day life.

“It’s great to be able to find an online community where you can show up as you are and be your free self. But I often find these people are also wanting the same level of belonging and connection in real life,” says Minaa B. “If you are not letting people know who you truly are, it’s possible you’re always going to feel exiled from certain communities because you’re not allowing the community to embrace the fullness of who you are.”

As part of Lenovo’s social experiment, one participant named Chinatsu was able to connect with her mother, Rie, in a new way. Rie was able to ask the avatar what inspires her, how her modeling career has evolved, and how they can have more open and honest conversations going forward, giving her a deeper understanding of Chinatsu’s online persona.

Lenovo made these conversations possible with a wide range of smarter technology, such as ThinkVision monitors, ThinCentre desktop PCs, ThinkBook laptops, moto razr+ devices, Lenovo’s DropCloud Storage, and more. These innovative Lenovo technologies and servers were behind the avatars’ ability to move, communicate, and function as a mirror of the participants’ online personas. Ultimately, the social experiment serves as an important reminder of the mental health issues impacting young people around the world and the ways that we can use technology more mindfully to bridge the gap between our online and offline worlds.

How to feel better showing up as your full self offline

Expressing yourself online might seem less intimidating because it’s easier to block, mute, or scroll away from unsupportive people and comments. In reality, it’s a lot harder to tune out that noise, but Minaa B. has a few tips that can help.

Seek out supportive spaces IRL. Look for groups and meet-ups that mimic the online spaces you feel safe in, suggests Minaa B. You could even ask your online connections for recommendations. Connecting with like-minded folks offline can help bridge the digital divide between your online world and your everyday life.

Practice acceptance. “You can’t move through the world hoping that people are going to make space for you. You have to move through the world learning to make space for yourself,” says Minaa B. That starts with accepting that not everyone is going to like you, accept you, or agree with you, “but that doesn’t shift the foundation of who you are,” she says. Reminding yourself of your inherent self-worth is key.

Enforce your boundaries. While we can’t exactly mute or block people IRL, setting and maintaining boundaries is the next best thing. Boundaries are all about following through on a rule you’ve set for how you want to be treated. For instance, you might set a boundary that if someone continues to bring up a certain topic after you’ve asked them not to, you’ll leave the conversation. Remember that you are not powerless, and you get to decide how you’re going to react in situations that don’t feel supportive, says Minaa B.

When big emotions come up, have a plan. Expressing parts of yourself that you haven’t shown before can be scary, so it’s helpful to have some self-soothing strategies to turn to. Minaa B. suggests deep breathing, journaling, or audio journaling to release some tension. If you’re the type to get overheated when you feel anxious, it can help to drink something cold or run your hands under chilly water to help bring down your body temperature.

Reach out for help. Tapping into your support system—whether that involves a therapist, a friend, or an online ally—can help calm you down and remind you of your worth when things get hard. If you don’t have someone to talk to, consider reaching out to the Crisis Text Line by texting HOME to 741741 to chat with a live, trained crisis counselor on a secure platform.

Lenovo partnered with the Crisis Text Line (in the U.S.) to provide funding and technology to expand access to 24/7 mental health support.

You can also visit LenovoWFH.com to explore the role technology can play in supporting a healthy digital balance.

The post Digital Disconnect: When Your Online and IRL Personas Meet appeared first on Wondermind.

Worksheet Link Copied 05.21.24

This Small Talk Scavenger Hunt Will Help You Feel Less Awkward

So…do you like cheese? ByWondermind

If you’re someone who would rather sit naked on a hot grill than make small talk with a group of strangers, that’s fair. Small talk is one of those necessary-but-awkward steps to meeting new people, making connections, and eventually graduating to deeper chats. It’s also a skill—just like any other—that gets stronger the more you practice.

Since no one really teaches you how to get better at small talk, we asked Wondermind Advisory Committee member Miriam Kirmayer, PhD, to lead a free virtual workshop on exactly that. As a special added bonus, Dr. Kirmayer created this small talk scavenger hunt to help you hone your small talk skills out in the wild.

By starting with low-stakes activities (think: smiling at a stranger with a cute dog) and eventually working your way up to legit small talk sessions with neighbors, coworkers, or other people in your community, you’ll start to feel a whole lot more comfortable chatting up the people around you. And, ICYMI, leaning into social interactions with casual acquaintances is actually a great way to mitigate loneliness.

BTW: There’s legit research backing this up. A 2022 study used a week-long scavenger hunt filled with opportunities to approach and talk to strangers as an intervention to help people feel better about approaching other folks when they were out and about. The researchers found that people who did the scavenger hunt were less pessimistic about being rejected and more optimistic about their conversational abilities. Ready to give it a try?

CLICK FOR THE PDF!

Want more expert advice on navigating loneliness and connection? Check out our free virtual workshop series, Lonely Together, where experts from the Wondermind Advisory Committee offer insights and exercises to help you feel a little less alone.

The post This Small Talk Scavenger Hunt Will Help You Feel Less Awkward appeared first on Wondermind.

Q&A Link Copied 05.13.24

How Selena Gomez Spends Her Alone Time

“I used to hate to be alone.” ByWondermind

In case you missed it, we’re living through an actual epidemic of loneliness right now. So, if you’re struggling with things like social anxiety, making friends, or feeling lonely, you’re not alone. That said, reframing and relishing in your alone time can be great for your mental health too. Just ask Wondermind’s co-founder and Chief Impact Officer Selena Gomez. This Mental Health Awareness Month, we sat down with Selena to find out how she stays connected, recharges solo, and navigates any social awkwardness (she’s just like us!). 

WM: When do you feel the most connected? Who are you with and what are you doing? 

Selena Gomez: I love quality time with my family and friends. That is when I feel the most connected. Playing board games, watching movies, cooking. It usually doesn’t matter what we are doing as long as we are together.

WM: Do you often feel lonely? 

SG: I used to hate to be alone. I always had someone around me, but now I cherish my alone time. I find it’s a way for me to recharge.

WM: What are some of your favorite things to do solo? If you had to spend a day completely by yourself, how would you spend it? 

SG: A bath, taking a steam, getting a massage—that’s not alone but basically anything around the feeling of unwinding and feeling relaxed.

WM: How do you maintain your friendships when you (and your friends!) are so busy?

SG: You have to make your friendships a priority. I’ve been working extremely long hours lately and I was at a shoot the other week, I had some down time, so I took the time to catch up with some of my friends. I want to know what’s happening in their lives and not feel disconnected. Even if it’s a text or FaceTime, that goes a long way if you know you aren’t going to be able to see each other in person.

WM: Your connection with your Only Murders In The Building co-stars seems so authentic and enriching. Despite being from different generations, what are some things that you bond over?

SG: They are two of the kindest, most considerate men I’ve met in my life. I am lucky to know them. We bond over so much at this point. I definitely feel like the third amigo. They also give the best advice.

WM: When was the last time you felt FOMO? 

SG: I try not to live with it—not saying that’s always easy but I don’t want to put the energy in worrying about what other people are doing. It’s not healthy. 

WM: Social anxiety is something a lot of our readers struggle with. Is that something you can relate to? If so, how do you navigate feeling anxious or awkward in social situations? 

SG: Yes, there are times when I am in certain situations and can feel anxious. Sometimes, I know why I feel that way and other times I can’t explain where it is coming from. I am wired to just push through things, but I think also hearing other people in the room are feeling the same way helps make you feel like you aren’t alone. I am very happy we are all talking about these types of things now. It does make a difference to know you aren’t the only one. 

The post How Selena Gomez Spends Her Alone Time appeared first on Wondermind.

Q&A Link Copied 11.16.23

Senator Raphael Warnock on the Mental Health Crisis in Schools

"Young people today have pressures that I didn't face as a kid growing up in the '80s, pressures we didn't even know about." ByWondermind

There’s no denying that students today are dealing with a whole lot of ~unprecedented times~ and it’s taking a serious toll on their mental health. Here, podcast host Sammy Jaye sits down with Senator Reverend Raphael Warnock to talk about his proposed legislation aimed at addressing this mental health crisis.

Heads up: You can watch the full interview on our YouTube channel.

Sammy Jaye: On May 31st, you proposed a new piece of legislation called The ASSIST Act: Advancing Student Services in Schools Today (ASSIST) Act. What inspired you to introduce this piece of legislation and how do you think it will affect students’ mental health in school?

Senator Raphael Warnock: I have long been focused on the issue of mental health and making sure our students have all of the support and the resources that they need to succeed. And young people are under a lot of stress and a lot of pressures today. We’re dealing with the isolation of the pandemic. I think we still have not accounted for the impact of that pandemic on our mental health—everybody.

SJ: In the process of getting this passed, how have you seen the response been so far? Has it been positive from both sides of the aisle? Have you received any pushback?

RW: Well, I think mental health is an issue that’s bigger than partisan politics, right? And I think for every parent out there, whether you’re someone who’s a teacher in a school or nurse or a plumber or someone who is in Congress. I’m the father of two small children myself—I have a seven year old and a four year old. And I look at what’s happening with young people today—the high rates of suicide, the depression—it’s something that we cannot afford to ignore. And so I’m focused on building a kind of bipartisan coalition to getting this over the finish line. And that’s why I introduced The ASSIST Act.

SJ: How do you think the tools that students receive from The ASSIST Act will translate to their lives outside of school?

RW: My bill will address the fact that there are just so few resources in our schools, not nearly enough counselors. And what we will do in this bill is provide the resources for schools to both attract and retain mental health counselors and providers, and hopefully young people will see the benefits of that, which then are important for all aspects of their lives. So we see it in schools, but, look, at the end of the day, we want to see young people go out into the world and thrive. We want to see them start businesses. We want to see them embrace a career, a discipline that excites them. And there’s nothing like seeing a young person who has that spark in their eye because they’ve found that thing that excites them, their passion.

SJ: I recently read your book A Way Out of No Way: A Memoir of Truth Transformation and the New American Story. And in chapter one you said, “The love and support and validation I got from my family shaped how I saw myself and the world around me.” For so many people growing up, they don’t have that at home and they go to school for that. How will your legislation give students the support and validation they need when they’re at school?

RW: I had two incredible parents. My father’s deceased. My mom gratefully is still with us. But even for young people who have parents at home who are very supportive, sometimes you need more. Sometimes there’s a disconnect. There’s the tension that almost inevitably comes with growing up and finding your own voice and your own sense of agency and autonomy in those spaces and places. For a lot of people, it was a teacher. For others, it was a guidance counselor or a school nurse or a principal.

I think of Gwen Goodman, who was my high school principal growing up. She was this short, little, diminutive woman, but powerful, such a powerhouse. She was no nonsense. She didn’t take any stuff, but we all knew that she loved us and she wanted the best for us. And that’s why I think that people who work in schools—whether they’re teachers or guidance counselors, sometimes even the school janitor—they’re there for our kids. But my bill provides that people who have this particular expertise in providing mental health support are right there in our schools to give our kids the support that they need. And I can’t think of anything that’s more important than that.

SJ: Do you have any advice to help students with the fear that we’re under and how to maintain faith in a time of such uncharted territory?

RW: What I would say to people: Keep the faith and keep fighting. And I don’t say that in a glib way. These struggles are not easy. They’re just that—it’s a struggle. And I acknowledge that young people today have pressures that I didn’t face as a kid growing up in the ’80s, pressures we didn’t even know about. We thought those were tough times, right?

But not long ago, I was literally on the floor of the United States Senate urging my colleagues to do something on the issue of gun safety and gun violence. We had witnessed what happened in Uvalde—Congress did pass some legislation after that, which helps, but it’s not enough. We see mass shooting after mass shooting. We’ve had more mass shootings this year than we’ve had days this year. And so, not long ago, I was on the floor of the Senate addressing the issue of gun violence, and while I was giving a speech on the floor of the Senate, my own two precious children—ages seven and four—were in a school lockdown because there was a gunman at a medical center in Atlanta. And out of an abundance of caution, the schools in the area were on lockdown.

I talked to my daughter later on that day because I wasn’t sure if she knew what had happened. She was at the time in the first grade, And I said, “How was school today?” And she said, “Dad, we were on a lockdown.” I said, “Really? What happened?” She said, “There was a bad man with a gun. And so the whole school had to go on lockdown and I was helping. I was comforting my friends and telling them how to hide.”

I thought about that because I remember my dad asking me: “What happened at school today?” And not once did I have to say to my dad there was a gunman. I didn’t know what a lockdown was. I never heard of a lockdown. But this post-Columbine generation… And now we’re going into the second generation after Columbine, and Congress has done precious little to address this issue. So I want to be clear: I’m focused on the gun safety issue too.

SJ: It wouldn’t be right for us to have this conversation and not ask you: How is your mental health doing? How are you taking care of yourself?

RW: That’s right. We have to check on each other. I don’t know—I decided to run for Senate, so maybe we ought to examine what kind of person signs up to do this kind of work! No, seriously, I enjoy my work and I’m doing fine. And that’s because I have a community of support and I’ve got people who do just what you just did, who check in. So let’s keep checking in with one another.

The post Senator Raphael Warnock on the Mental Health Crisis in Schools appeared first on Wondermind.