RUM Vol. 6 Num. 3 by RallyUp Mental Health Magazine

The Ultimate Guide to Mental Wealth

Mental Health Magazine

MENTAL HEALTH ACTIVIST ADVOCATING FOR YOUTH

MENTAL HEALTH EMBRACING & NAVIGATING

THE HOLIDAYS: COPING WITH EATING DISORDERS LIZ MEDINA

TIPS TO EASE

SEASONAL DEPRESSION

VOL. 6 NUM.2 $11.99

ISSN 0268-965

9 7770268 968930

VOL. 7 NUM.1

OUR FIGHT “the strength comes from being tested by life’s unpredictability.” Matt Lauer “She is clothed in strength & dignity and she laughs without fear of the future.” Proverbs 31:25

She hopes to transform the lives of youth impacted by mental health and substance use disorders through multigenerational, healing-centered programming and resources to reduce adversities, suicides , and overdoses, helping the whole family reach their full potential.

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RALLY UP & SEE WHAT’S INSIDE 04 CONTRIBUTORS

MARY LAWAL MENTAL HEALTH ACTIVIST

NEWEST GUEST CONTRIBUTORS

06 CEO

FOUNDER’S LETTER

08 COMMUNITY

OUR ANNUAL RALLY 2023 WE DID IT AGAIN!

10 BEAUTY

NURTURING YOUR BODY AND MIND

12 YOUTH ZONE TAMYA ANDERSON IGNITE

18 MAKING A DIFFERENCE 21 MENTAL HEALTH FACTS THAT CAN HELP YOUR LOVED ONES

UNITED WE STAND

22 THERAPY IS DOPE

24 FAITH & MENTAL HEALTH

BEYOND BUSINESS

14 SELF-CARE TIPS

30 HEALTH & WELLNESS

EMBRACING & NAVIGATING THE HOLIDAYS

10 TIPS TO EASE SEASONAL DEPRESSION

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20 EXPRESSIVE ART CORNER

FINDING STRENGTH IN SPIRITUALITY

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Meet Our Newest Contributors

Vol. 7 Num. 1 SUBSCRIBE

Stan Popovick Stan Popovich is the author of the popular managing fear book, “A Layman’s Guide to Managing Fear”. For more information about Stan’s book and to get some free mental health advice, please visit Stan’s website at http://www.managingfear.com

EDITOR TEAM Liz Medina A multi-skilled entrepreneur, Liz Medina calls herself an ADHD Barbie because she has ADHD & has her hands in many different things. Liz is an entrepreneur, a mental health, ADHD, & eating disorder advocate, a writer, a creative, an ADHD accountability coach, & a networker. Liz has written poems & children’s books and started a mental health & mindset company with her wife called Persevere & Win, with a passion to help their

Founder/Editor Chief : Nikita Powell-Cottman : TJ Woodard Managing Editor Asst. Managing Editor : KeErica Brown : Paul Cottman & Vanity Dawson Associate Editor : Kena’l Hollingworth Fashion Editor : TJ Woodard Beauty Editor : RJ Sterling Comic Illustrator Therapy’s Dope Editor: Amanda Fludd, LCSW-R : Yeny Ferreras Graphic Designer

community and give back. Liz enjoys networking, meeting new people to grow with, planning events, & starting new projects. She is also an ADHD Accountability Coach & helps people with ADHD stay accountable for reaching their goals & become more productive. You can find her & their mental health company on Instagram: @ adhdgrowthcoach & @persevereandwin.

RUM FEAUTURES MENTAL HEALTH ACTIVIST

Mary Lawal

Ms. Mary Lawal is a mental health activist and speaker. She is passionate about educating and creating awareness surrounding mental health to end the stigma. Mary is a volunteer of NAMI Baltimore where she been able to share her mental health story in different communities, advocated for youth mental health care on the news, been in the halls of USA congress advocating for teens girls mental health. Mary started her own mental health awareness club on PGCC’s campus. Also, she have done many panel discussions surrounding mental health topics.

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CONTRIBUTING WRITERS Stan Popovick TJ Woodard Vanity Dawson Talona Smith KeErica Brown Kendra Hathaway, MFT Torre “Tor” White SherVonne Grose, MFT Amanda Fludd, LCSW-R Liz Medina

YOUTH CONTRIBUTING WRITER

Princess Nina

RallyUp Magazine Photo Credits: Stock photos, Canva, Shutterstock, Unsplash, Pexels.

Lisence & Copy Right

Copyright © 2018 RallyUp Magazine. No portions of the publication can be transmitted, reproduced, or distributed in any form without contacting Founder Nikita Powell-Cottman. All articles have been reviewed and approved by Founder Nikita Powell-Cottman. To contribute or to be interviewed contact rallyupmagazine@gmail.com. Disclaimer: RallyUp Magazine does not take the place of therapy or any mental health services. Some articles and stories may be triggering. If you or someone you know has a mental health emergency please call 988 or go to your local emergency room This Magazine Published By: We Fight Foundation, Inc First Published, 2018

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FOUNDER’S

Thoughts

Dear Esteemed Readers and Supporters, I extend my heartfelt greetings to each and every one of you, acknowledging the profound impact your unwavering support has had on our mental health magazine.Your presence in our movement, #RallyUp2SaveLives, is the bedrock of our collective efforts. In a world where mental health discussions often face the veils of stigma, our united endeavors have become a potent force in normalizing these vital conversations. Together, we are breaking down barriers, fostering resilience, and, most significantly, working towards putting an end to the heartbreaking epidemic of suicide. Let us continue to collectively commit to prioritizing our mental strength. May we be beacons of support and grace for those navigating their internal struggles. Each one of us possesses the power to make a positive impact, and sometimes, a simple act of kindness or understanding can serve as a lifeline for someone facing the complexities of mental health. Our magazine stands as a testament to the power of shared stories, expert insights, and the collective wisdom of our community. It serves as a wellspring of mental encouragement, offering diverse perspectives and resources that cater to the unique journey of each individual. In every page, we aim to instill hope for mental wealth — a wealth that transcends material possessions and resonates deeply within the corridors of our minds. As we embrace this new year, let us carry with us the

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lessons learned, the strength gained, and the hope kindled within our hearts. May our shared journey continue to foster a sense of community, understanding, and above all, resilience. Thank you for being an integral part of our mental health family. Together, let’s make this year one of continued growth, compassion, and mental well-being.

Founder/Editor in Chief

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COMMUNITY • MENTAL HEALTH

e Did it Again! Another Triumphant Annual Rally Against the Battlefields of the Mind. In a resounding celebration of life, resilience, and the power of collective healing, our Annual Rally Against the Battlefields of the Mind exceeded expectations, creating a safe haven for powerful testimonies and connections that resonated with all attendees. The genesis of this annual rally is deeply personal, rooted in the life-altering journey of our Founder and Editor in Chief, whose daughter faced the harrowing challenges of mental health and attempted suicide at the tender age of 13. The event strategically coincides with the anniversary of her daughter’s first attempt, serving as a poignant

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reminder that every life spared has a purpose. What started as a personal journey of healing has transformed into a movement that touches countless lives. At the heart of this year’s rally was a compelling performance by our Founder’s daughter, Kena’i Hollingsworth. Once unable to participate due to mental health challenges, Kena’i took center stage with her brother and fellow artist, KAGE, to perform her newly penned single, “Pain.” KAGE, who also navigated his own mental health struggles, contributed with a poignant performance of his original piece, “No Luck.” These performances underscored the rally’s core goal—to create a safe space for

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rally a resounding success!

those battling mental health issues, suicidal thoughts, or impacted by suicide, using expressive art to destigmatize mental health.

A heartfelt thank you to our sponsors— Charles Herbert Flowers High School, Persevere and Win, Click and Flick Photo Booth, DJ Zel—and the event coordinator, Kimmy Kreations. Special appreciation to our vendors—Philoy Williams (Stretch Therapy),Vanity Dawson (Trauma Therapist), and I’m About that Light.

This year’s roster of talented artists added their unique voices to the cause. The Jaquar Steppers, Liz Medina, Brionna Nijah, Tamya Anderson, Desiree’ Sterling, and Saniya Pearson each brought their artistry to the stage, contributing to the collective message of hope and resilience.

As the echoes of our rallying cry, “I Fight,You Fight, We Fight Together!” resonate, the fight continues. Together, we can build hope in families and communities. The journey is ongoing, and our commitment remains steadfast. The Fight Continues!

In addition to the powerful performances, dynamic speakers Kimberly Whitmon, Jason “Jay” Boursiquot, Mary Lawal, and Chauncia Jones shared their insights, shedding light on the importance of open conversations surrounding mental health.

Join us as we strive for a world where every voice is heard, every life matters, and hope prevails.

The rally also served as a fundraising effort for our nonprofit, We Fight Foundation, Inc. With a vision of a world free from suicide and normalized mental health, the foundation is deeply committed to the #RallyUp2SaveLives movement. Under the banner of #RallyUp2SaveLives, our diverse

community—comprising mental health professionals, specialists, advocates, warriors, families, and friends—unites to combat suicide and champion open conversations about mental health and addiction. A heartfelt appreciation goes out to our exceptional Master of Ceremonies, Craig Cooper, and his wife, Tanzania Fair, whose unwavering dedication ensured the seamless transition and success of our Annual Rally Against the Battlefields of the Mind. Their remarkable ability to guide the event with empathy and compassion added an invaluable touch to the entire experience. Thank you, Craig Cooper and Tanzania Fair, for your outstanding contributions in making our RALLYUPMAGAZINE.COM

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BEAUTY

Beauty & Balance NURTURING YOUR BODY AND MIND By TJ Woodard

breathe and focus on our needs. This mindful practice can have therapeutic benefits, reducing stress and promoting a sense of well-being. Makeup: Expressing and Empowering Makeup is an art form that allows for self-expression and creativity. It can be empowering, providing a boost in confidence and self-esteem. However, it’s important to remember that makeup should enhance, not mask our true selves. It’s an extension of our personality, not a shield to hide behind.

Therapy is a profound act of self-care, demonstrating a commitment to our mental health and personal growth. Spirituality: Connecting with the Inner Self Spirituality, whether through meditation, prayer, or other practices, offers a deeper connection with our inner selves. It fosters a sense of peace, purpose, and connection to something greater than ourselves. This spiritual journey is deeply personal and can be a source of strength and resilience.

Embracing Inner and Outer Beauty

n a world where the pursuit of physical beauty often overshadows the essence of well-being, it’s vital to remember that true beauty radiates from a balance between the external and internal self. This journey is not just about the perfect skincare routine or the art of makeup; it’s about integrating self-care, therapy, and spirituality to nurture our mental and physical health. The Skin Deep and Beyond Skincare: A Ritual of Self-Love Skincare is often seen as a pathway to physical beauty, but it’s much more than that. It’s a daily ritual that allows us to connect with ourselves. Each step, from cleansing to moisturizing, is an act of self-care. It’s a moment of pause in our busy lives, a time to

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Finding Balance Through Self-Care and Spirituality Self-Care: The Foundation of Well-being. Self-care can often be misconstrued as indulgence. In truth, it’s about taking the time to care for our mental, emotional, and physical health. Self-care can be as simple as getting enough sleep, engaging in physical activity, or setting boundaries in our personal and professional lives. It’s about listening to our bodies and minds and responding to their needs. Therapy: A Path to Self-Discovery Engaging in therapy can be a transformative experience. It offers a safe space to explore our thoughts and feelings, understand our behaviors, and develop coping strategies.

Harmonizing Beauty and Balance Pursuing beauty becomes a holistic journey when aligned with the principles of balance and well-being. It’s about looking and feeling your best, inside and out. We nurture a sense of harmony and well-being by embracing skincare and makeup as forms of self-care and expression and by incorporating therapy and spirituality into our lives.

Remember, the most radiant beauty blooms from a place of balance and inner peace. RALLYUPMAGAZINE.COM

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Ignite

YOUTH ZONE

By Tamya Anderson

In the depths of despair where shadows reside, An unlit soul battles the demons inside. The weight of the world is too heavy to bear, This leads to thoughts of escaping into vanishing air. Lost in a darkness where hope seems to fade, Where life’s vibrant colors slowly cascade, A heart once so full is now empty and cold, Struggles to find the one single reason to hold. But in that mist of despair just a flicker of light, There’s a glimmer of hope breaking through the night. For even in darkness a spark can ignite, A beacon of comfort and a chance to ignite. For in this cold universe, we’re never alone, Where others have conquered the depths they have known. Though pain may persist, and sorrow may stay, there’s strength in our hearts to find a new way. A symphony of tears and a choir of sighs, But also a whisper of a voice that defies. The chains of despair holding the grip of the past, 12 RALLY UP MAGAZINE VOL. 7 NUM.1

For life, oh so fragile, can still hold us fast. In our moments of weakness, remember the power, that lies deep within us like a new blooming flower. Reach out to the loved ones and let them be our guide, Together me and you will rise and our spirits untied. For life is a journey, a sweater we weave, Built with threads of despair, and the strings we deceive. But also with threads of resilience and might, The threads of compassion, the threads shining bright. So let us remember when darkness poaches The strength that resides when our hope approaches. Though pain may be present, and battles be fought, In unity, we’ll find the courage that we’ve rightfully sought. For suicide’s grip can be loosened and unbounded When hope intertwines, a new path can be founded So let’s embrace life and cherish the moments we share, and walk hand in hand, spreading love, and not despair.

Tamya Anderson Tamya Anderson, an 18 year old senior at Charles Herbert Flowers. She is a proud older sister and passionate writer and stylist. Tamya had a great experience of being a journalist at her school for two years and with those skills she has learned along the way poetry writing. She said, “My goal is to publish a few of my poems across the world! “ Q: Why is mental health important to you? A: Mental health is important to me because its always impacted my everyday routine and decisions. Prioritizing and taking care of myself and mental health has helped me understand myself as well as enjoy life more.

Let’s ignite. RALLYUPMAGAZINE.COM

Understanding

n recent years, the United States has witnessed a troubling surge in suicide rates among Black youth, unveiling a distressing trend marked by the fastest-growing suicide rate compared to their peers nationally.

The Warning Signs Identifying Suicidal Thoughts in Teens By Niki Powell-Cottman

According to the U.S. Center for Disease Control, the suicide rate among Black youth aged 10-17 has witnessed a staggering 144% increase since 2007. This alarming trajectory necessitates immediate attention and collective efforts to reverse this concerning trend. The Escalating Crisis: For at least 50 years, suicide has maintained its grim status as the leading cause of death for young people in the country. However, the age at which children turn to suicide is progressively decreasing, with teen girls identified as particularly vulnerable. It is crucial to recognize the symptoms of suicidal ideation in youth, such as Verbal or Written Expressions: Talking or writing about suicide, such as making statements like “I’m going to kill myself” or “I won’t be a problem for you much longer.” Substance Use: Increased use of alcohol or drugs as a coping mechanism.

Giving away personal belongings without a clear, logical reason. Some warning signs may initially appear as typical teenage behavior: Changes in Routine: Alterations in normal routines, including eating or sleeping patterns. Social Withdrawal: Becoming less social and expressing a desire to be alone.

Emotional Distress: Feeling trapped, hopeless, or helpless regarding a particular situation.

Mood Swings: Exhibiting mood swings.

Engaging in Risky Behavior: Participating in risky or self-destructive activities. Disposing of Personal Items:

Additionally, suicidal teens may undergo personality changes, heightened anxiety, or increased agitation when experiencing some

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of the aforementioned warning signs. Recognizing these indicators is crucial for timely intervention and support. Immediate and sustained action is imperative to address the escalating suicide rates among Black youth. Prioritizing professional development, evidence-informed strategies, awareness campaigns, and community engagement can collaboratively work to reverse this troubling trend and provide the necessary support and resources to safeguard the mental well-being of our young generation. Centers for Disease Control and Prevention. Retrieved from https://www. cdc.gov RALLY UP MAGAZINE VOL.7 NUM.1 13

SELF-CARE TIPS

NAVIGATING The New Year

Coping with eating disorders *Trigger Warning: Eating Disorders*

By Liz Medina

he holiday season is often portrayed as a time of joy, togetherness, and a time to feast. For those grappling with eating disorders, however, this time of the year can be particularly challenging. During the holidays, factors like social gatherings, holiday family meals, and societal pressure to indulge around this time can intensify the struggles individuals with eating disorders face on a dayto-day basis. As someone who has been battling with an eating disorder for over 15 years, I want you to know that if you are struggling with an eating disorder, you are not alone in this. I’ll be transparent in my own personal journey and share ways that we may safely create a plan, some of the signs, and ways to support someone with an eating disorder. Large family meals and gatherings are typical during the holidays, and that may be triggering for anyone struggling with or recovering from an eating disorder. Remind yourself that it’s okay to enjoy things sometimes, and if you do relapse, don’t beat yourself up. Understand that you are human and may fall sometimes; get back up, dust yourself off, and try again.

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I’ve struggled with an eating disorder since I was about 14. Like many, I’ve experienced the guilt, fear, and shame that often accompany these disorders; my years of living with an eating disorder meant that the holidays brought me shame, discomfort, and challenges. I felt embarrassed whenever someone would comment on my body, how I looked, how much or little I ate, my weight, etc. After eating, I would feel extremely uncomfortable and run to the bathroom and “get rid” of what I ate. Though these feelings & actions are not healthy, I would constantly go through this, and I know many others do as well. Luckily, there are ways to cope. Coping Strategies & Journaling Exercises Practice Self-Care: It’s not selfish to take care of yourself! Self-care is important during recovery. Establish boundaries that prioritize your mental and physical health & practice activities that bring you joy and relaxation- whether it’s painting, writing, taking a walk, or spending quality time with someone. What does self-care mean to and look like for you?

Create a Plan: So, you might’ve had a sweet tooth over the holidays; it happens to the best of us. Develop a plan on how to start the new year fresh & safely. Is it planning your meals out or getting an accountability partner? Is it tracking your recovery? Write out a plan or create a visual one. Communicate with Your Loved Ones Communication is key. Share your concerns and needs with friends and family you trust, and let them know how they can support you during your recovery. Practice having one of these conversations. What are some things that you’d say to express yourself or your needs? What are some things that you’d like to hear to feel supported? Challenge Negative or Intrusive Thoughts: The holiday season can trigger many and may bring up negative thoughts and feelings. Now that it’s a new year, let’s challenge these thoughts when they arise by focusing on the things or people we are grateful for, celebrating our wins, and being compassionate & gentle with ourselves. What are some negative thoughts that you usually have? Reframe or shift them- what are the new ones, RALLYUPMAGAZINE.COM

SELF-CARE TIPS

and how do they make you feel? Reach Out for Help Don’t be afraid to seek the help of a professional if you feel like you cannot do this alone. You can also look for online or in-person meetings- being with people on similar journeys can motivate and help you feel supported. Recognizing Signs and Providing Support If you don’t struggle with an eating disorder, being aware of the signs and how you can provide a safe and supportive space can be very important. Here are some of the things that you can do: Get Educated on Eating Disorders Please familiarize yourself with what they are and the common signs of someone who may struggle with one. Some of these signs may include preoccupation with food or weight, negative body image, social withdrawal, changes in weight, disappearing after eating, bruised knuckles, & more.

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Be Mindful During Conversations Avoid commenting or conversing about their weight, appearance, or food choices. Instead, engage in conversations about topics they like or that promote growth, gratitude, self-worth, self-compassion, and support.

organizations such as the National Eating Disorders Association (NEDA) or the Eating Disorders Hope hotline.

Express Your Concern in A Gentle Way If you do suspect someone is struggling, express your concern in a non-judgmental and gentle way. Offer to listen to them, provide empathy and support, and encourage them to seek the help of a professional if needed.

National Eating Disorders Association (NEDA) www.nationaleatingdisorders.org

Provide a Safe & Reassuring Space Reassurance goes a long way, and they may even really appreciate it. Let them know they can count on you to support them and provide a safe space in case they need it. Knowing they have someone they can go to lets them know they are not alone in their recovery journey.

National Association of Anorexia Nervosa and Associated Disorders (ANAD) www.anad.org

Eating Disorders Hope www.eatingdisordershope.com Black People Die By Suicide Too Monthly Support Groups www. blackpeoplediebysuicidetoo.org Eating Disorders Anonymous www.eatingdisordersanonymous. org

Let this new year be an opportunity to keep growing, healing, and recovering. Remember that educating yourself, practicing self-care, and being compassionate with yourself can help overcome the challenges of eating disorders during recovery.You’ve got this! Resources and Support Wanting to get better and seeking help is a sign of strength, not weakness. If you or someone you know is struggling with an eating disorder, consider reaching out to RALLY UP MAGAZINE VOL. 7 NUM.1 15

Happy New Year

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Mental Health Facts That Can Help Your Loved Ones By Stanley Popovick

12. Joining a support group is an excellent way of finding people who can relate to you. 13. Follow the advice from professionals rather than your friends. 14. Do not try to manage your mental health problems all by yourself.

dealt with fear and anxiety for over twenty years, and there are 21 facts that I discovered during my mental health struggles that can help anyone who struggles with fear and anxiety. They are as follows: 1. Getting help for your mental health is the best thing you can do. 2. Ignoring your mental health issues will only prolong the problem. 3. Running away from your mental health issues does not work. 4. There is no such thing as a quick fix when it comes to your mental health. 5. There is nothing wrong with

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asking for assistance for your anxieties and stresses.

15. Determine the source of your anxieties and then find ways to overcome them.

6. Your situation is not hopeless, regardless of your thoughts.

16. Do not make assumptions regarding your current mental health situation.

7. Focus on your recovery rather than trying to please others.

17. Do not underestimate the power of God when it comes to your mental health.

8. Go to the nearest hospital if you are experiencing a mental health crisis.

18. Learning from your past mental health experiences will help you in the present.

9. Your mental health is just as important as your physical health.

19. Drugs and alcohol are not

10. You have to make an effort to find the answers to your mental health issues. 11. Focus on the facts of your situation rather than your fearful thoughts. RALLYUPMAGAZINE.COM

people working at a hospital know of other professionals in your area who can provide additional treatment. In addition, some hospitals may offer various mental health services that are available to the public.

the answers. They make things worse. 20. It takes practice in managing your mental health. Be patient but persistent. 21. Do not be afraid to ask questions when dealing with your mental health. If you happen to struggle with fear, anxiety, or any other mental health-related issues, it is it is important to admit that you have a problem and get some help.

3. Talk to the insurance companies:Your insurance company can provide a list of mental health services and other treatment programs covered in your health plan. If you do not have health insurance, you could still contact some of those companies and see if they can point you in the right direction regarding your current circumstances. There could be some affordable programs you do not know about in your area. 4. Talk to the local churches: Your local churches may know

Here are 7 options you can use to start the process of getting some assistance as quickly as possible. 1. Contact your doctor:Your doctor is a great source for finding available mental health resources. Explain your situation to your doctor and ask if they know anyone who can help you. Chances are your doctor will be able to give you some referrals. 2. Go to the nearest hospital: Your local hospitals can give you immediate assistance for your mental health issues. The RALLYUPMAGAZINE.COM

area and meet people who are also struggling with addiction and depression. A person can go on the internet or talk to some of the local mental health organizations to get more information about what is in their area. 6. Network with your others: Many people have dealt with fear and anxiety sometime in their lives. Talk to the people you trust to see if they have any suggestions on where you can get some assistance. Make sure that your friends can keep things confidential and do not get into the habit of giving out too much personal information to others. 7. Contact your local mental health organizations: Many private, public, nonprofit, and governmental organizations specialize in various mental health services that you can talk to for some assistance. The people at these places can give you some ideas on where you can find mental health programs and counselors that can help you immediately.

of programs in your area that you could go to to overcome your anxieties and stresses. Many churches offer mental health and addiction programs that anyone can take advantage of. A priest or minister can also provide additional advice to your situation. 5. Find a support group: Go to a support group in your RALLY UP MAGAZINE VOL. 7 NUM.1 19

EXPRESSIVE ART CORNER

United We Stand By: Liz Medina

In a time of progression, All I see is regression. Regressing back to hating people for the color of their skin, to the hate of how people express themselves from within. From constant genocide, shootings, to even a book ban, And the homophobic people that yell, “go be with a man!” They say that history repeats itself, but there are many things to leave behind. If we take an eye for an eye, then we’ll all go blind. I’m tired of standing by and not being able to do anything, I’m scared that soon will be the day that we hear the angels sing. Leave the racism and violence,the sexism, the hate. Bring back the empathy for one another, then America can really be great.

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We are all different, but our hearts beat the same. Our bodies are all similar, we all have a brain. So why see others as anything other than people? In a land of opportunity, I don’t see anything that’s equal. We won’t forget what happened to the elders that came before us, Like slavery, rape, and segregation on the bus. Crazy thing is that it wasn’t long ago, and it lasted many years. For a long period of time, our ancestors have wept many tears.

xpressive arts are E powerful ways for people to express their

emotions. Those who suffer from mental health issues, such as depression, anxiety, etc., can also benefit from expressive arts therapy. Many people use poems, narratives, and other spoken words to promote well-being and healing. It is a multimodal approach that utilizes various methods, including writing, music, visual arts, drama, and dance, to help people achieve personal growth.

Until we stand united, We will keep getting divided, Until the day that everyone hears.

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THERAPY IS DOPE

Beyond Business

ADDRESSING MENTAL WELLNESS FOR BLACK ENTREPRENEURS By Amanda Fludd, LCSW-R

ecent census data paints an impressive picture: 3.12 million Black-owned businesses are thriving across the U.S., generating a substantial $206 billion in annual revenue and supporting 3.56 million jobs. These numbers showcase the economic impact and a story of resilience and determination.Yet, the journey for entrepreneurs often comes with unique hurdles. Launching and sustaining a business presents additional layers of stress, anxiety, and overwhelm, particularly for minority entrepreneurs. This conversation around emotional wellness and mental health in entrepreneurship, especially within the Black community, is one we need to amplify. Embracing the Emotions of Entrepreneurship It’s not just about business plans and profits. Black entrepreneurs face a dual challenge – managing the usual stresses of entrepreneurship, navigating systemic barriers, and balancing the rest of life. For example, navigating access to capital and other resources can worsen the stress and self-doubt that entrepreneurship often triggers. Or wrestling with the guilt of not being present for key family moments or events with friends because your business requires your attention as you DIY your way to success. Entrepreneurship is particularly tough for Black Women who grapple with the idea of being able to do all things while sacrificing themselves. Recognizing the full spectrum of emotions, from hope to frustration,

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disappointment, guilt, anxiety, and feeling overwhelmed, is critical to your growth. You can’t build a business on a rocky emotional foundation. The Power of Emotional Acknowledgment Entrepreneurs need to understand and accept every feeling, including the tough ones; this is vital. It’s about embracing every emotion as a part of your unique process, acknowledging that these feelings are a natural response to both the highs and lows of entrepreneurship. We often react quickly to our emotions- pushing them away, avoiding them, but what if you just noticed and tuned into them? Spent some time being curious about what it wants to validate for you- like yes, you are tired, you are scared, or maybe you are doing too much and need help. Breaking the Silence: Asking for Help Many people in business, especially in minority communities, struggle with asking for help, often seeing it as a sign of weakness.Yet, reaching out to mentors, professionals, or peers is a strategic and courageous move, crucial for personal growth and business success. You Are Not Alone Every entrepreneur navigates complex challenges and emotions on their growth journey, and you are not alone. Sharing these experiences creates a supportive community, and it may invite in what you need, help.

Quick Tips to Protect Your Mental Health for Entrepreneurs 1. Set Realistic Goals: Aim for achievable targets to avoid burnout and maintain motivation. 2. Build a Support Network: Engage with peers, join entrepreneurial groups, seek mentors through places like Score, or invest in a Mindset and Business coach.You want to be with others who understand the unique challenges minority entrepreneurs face. 3. Prioritize Self-Care: We say this a lot, but self-care is essential, and small intentional acts might save your life. Regular physical activity, a balanced diet, and adequate rest are crucial for mental and physical health. 4. Find A Therapist: Consider therapy or counseling to manage stress and anxiety. Therapy and a good coach should be a part of your business plan. For Black and Brown entrepreneurs, embracing emotional health is key to growing your business. We hope you found these tips helpful and will rally with us to protect your Mental Health. Written by Amanda Fludd, Psychotherapist, founder of @ therapyisdope on I.G., and Mindset Coach for Black Women in Business. She loves helping women overcome their fears and perfectionism to confidently show up for their business. You can learn more about her work at www.amandafludd.com or follow her at www.instagram.com/amanda.fludd. Amanda has a group Psychotherapy Practice in NYC and is a contributing writer for RallyUp Magazine. RALLYUPMAGAZINE.COM

Dear Amanda, Question: My grief is consuming me; help! How do I heal past this? Anonymous

am right with you with the visual of grief being consuming, like big waves taking you out at the beach. Grief is very similar in how unpredictable it can be and instead of looking at it as something to get past, how about something to move through?

remember great memories and journal on that, or to take time off of work/business, take a nap or talk to a friend or grief counselor. Maybe it’s to move your body and sweat a little, cry, scream, laugh- do what feels nourishing and healing to you.

As you move through it you can decide what do I need today and try to honor that. Maybe it’s to

It only feels this hard because of the love that is there.

“

That love doesn’t go away, which means some sadness will always be present and that’s ok.

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REFERENCE https://adaa.org/find-help/bydemographics/black-african-americancommunities www.therapyforblackmen.org https://www.inclusivetherapists.com/ www.cliniciansofcolor.org Amanda Fludd, LCSW-R,CCTP is a Licensed Psychotherapist, Mental Health Consultant, Speaker, and Mindset Coach to High Achieving Entrepreneurs.

Find her on Instagram @amanda.fludd, @therapyisdope, or www.amandafludd.com. Reference: Five Actionable Steps to Overcome Fear and Anxiety by Amanda Fludd: https://amandafludd. com/2022/04/21/steps-to-overcome-fearand-anxiety/

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FAITH & MENTAL HEALTH

Faith & Mental Health

FINDING STRENGTH IN SPIRITUALITY By TJ Woodard testament to the strength that comes from a deep-rooted belief system, empowering individuals to overcome obstacles with grace and courage. The Therapeutic Aspects of Spirituality: Mindfulness and Meditation Many faith traditions incorporate practices like mindfulness and meditation. These practices encourage presence and awareness, allowing individuals to experience the moment without judgment or distraction. This mindfulness can reduce stress and anxiety, fostering a sense of calm and mental clarity. A Journey of Hope and Healing

n the intricate tapestry of life, where mental health plays a crucial role, faith stands out as a vibrant thread, weaving patterns of hope, resilience, and inner peace. This article delves into the profound impact of faith on mental wellbeing, offering inspiration and motivation to those navigating the complexities of the mind and spirit. The Healing Power of Faith: Faith as a Beacon of Hope In times of turmoil and uncertainty, faith can be a guiding light. It offers a sense of hope when circumstances seem bleak, reminding us that there is a larger narrative at play, one that transcends our immediate struggles. This hope is not just a feeling; it’s a powerful force that can shift perspectives, inspire action, and lead to tangible changes in mental health. Resilience is born from belief. Faith imbues believers with resilience. It provides a framework to understand and endure life’s challenges, offering comfort and solace in the knowledge that there is a purpose behind trials and tribulations. This resilience is a RALLYUPMAGAZINE.COM

Community and Connection is an essential aspect of faith. Faith often brings people together, creating communities bound by shared beliefs and values. This sense of belonging can be incredibly therapeutic, offering support, understanding, and a shared space for healing and growth. In these communities, individuals find companionship and a mirror reflecting their journey towards mental wellness.

and enhances your mental well-being. The Synergy of Faith and Mental Health The intertwining of faith and mental health is a journey of discovery, healing, and growth. It’s about finding strength in belief, comfort in community, and peace in spirituality. As you navigate your path, remember that faith is not just a concept; it’s a lived experience that can transform, uplift, and inspire.

Remember, faith can be a powerful ally in mental health, guiding you toward a future filled with hope, resilience, and inner peace.

Personal Stories of Faith and Healing: Testimonies of Transformation The power of faith in mental health is perhaps most vividly seen in personal stories of transformation. These narratives, filled with challenges and triumphs, highlight the extraordinary capacity of faith to heal and transform. From coping with anxiety and depression to finding purpose after loss, these stories are beacons of hope and resilience. Embracing Faith in Your Mental Health Journey: A Personal and Unique Path Faith is a deeply personal experience, and its role in mental health is unique to each individual. The key is to explore and embrace faith in a way that supports

TJ Woodard is a certified ICF Life & Business Coach. She is a devoted advocate for mental health awareness and suicide prevention. She is also an active duty service Airman, podcaster, mentor and 4x Amazon’s Bestselling author and has helped push many others into their purpose. For more information, visit www. tamikawoodard.com

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MENTAL HEALTH ACTIVIST

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Can you tell us about your personal experience with depression and suicidal thoughts and how it has shaped your journey as a motivational speaker and mental health advocate?

t around the age of 13, I began experiencing depression, mania, fear of abandonment, and suicidal ideation due to traumatic events that occurred in my life around that time. It was hard for me to maintain friendships because I would get this intense attachment, and with any slight sign of abandonment, I would spiral into self-sabotage; I felt like everyone hated me and I was unworthy of love. I turned to selfharm. I was filled with so much rage and would take it out on myself and my mom, who was the closest to me. I would often feel like I was stuck in this cycle of doom. I have had four mental health hospitalizations. At some point in my journey, I stopped seeking out help because I felt like there was no hope left for me; I had given up on myself. I opened up to my parents about my symptoms after my fifth suicide attempt because I knew I needed help; they had a hard time accepting that I have a mental health condition as mental health is dismissed in the African culture. They would tell me to pray it away or suggest it was the “devil.” My parents also struggled to accept that I was on prescribed medications at the time. This idea is the stigma I faced in my household. I RALLYUPMAGAZINE.COM

also experienced stigma when I was back in Nigeria and was admitted to the hospital for a suicide attempt. I was observed for four days medically and was discharged after the fourth day with no mental health services provided; the closest thing I had to getting mental health support was advice from my nurse as there is a stigma attached to countries outside of the US, especially Nigeria where I had visited for a while. There are little to no resources available to cater to patients in need of mental health care properly. Once I got back to America, I chose to advocate for myself because mental health was something I struggled with for eight years or more. I knew I had to get help because I felt there was no other way out. I decided to educate my parents on why it was important for me to get the treatment I needed to get well. My parents became more understanding after my fourth inpatient hospitalization into the mental health hospital and two weeks of arguing, debating, and lots of tears and telling them if I’m their daughter and they loved me like they say they do, they’d want me to get better. I also showed them a couple of YouTube videos that explained other people’s experiences and made them realize mental health doesn’t discriminate; anyone can be affected by mental health regardless of their religion, race, age, gender, or cultural background.

My parents finally saw in my eyes that I indeed wanted to get better. They began supporting me, taking me to therapy appointments, picking up my medication for me, and also checking in to make sure I was progressing. They saw how important it was for me to get help in my journey. My testimony is how my passion for mental health advocacy developed because I thought to myself all this stigma I faced didn’t just happen to me alone. I believe there are many other people with similar experiences. Those who went through so much stigma, some who were never able to get the help they needed because they weren’t able to speak up or advocate for themselves. This is why I want my story, experiences, and struggles to be a symbol of hope for those who have lost hope, feel misunderstood, or unseen. I want my voice to create a safe space where those struggling can feel less alone. I realized the Lord was preparing me for this path once I started feeling more motivated, more at peace, and more present. Everything I went through and experienced was starting to make sense; the Lord used all that pain, hurt, and anger. After everything I went through, he refined me and took everything away. I went from having suicidal thoughts every day, having to take medication and receive mental health services for years, to going this whole year without being on a single medication, having

He gave me peace, He gave me rest and not only that, He gave me a purpose and a reason to live. no suicidal ideation, and receiving no mental health services. How do you handle complex or triggering topics when discussing mental health? I am very open and upfront about topics I am uncomfortable discussing. I simply handle it by saying, “I’d prefer if we didn’t go into that because I don’t want to retraumatize myself by speaking about this.” What strategies or coping mechanisms have you found most effective in managing your mental health?

My coping skills have changed quite a bit over time as I am now in recovery from my mental health. I started by practicing mindfulness, positive affirmations, and meditation. Still, recently, I have found coping skills such as reading my word, journaling my emotions, having quiet time with the Lord, and listening to gospel music incredibly helpful to my recovery. I also decided to come up with a crisis plan for when I feel my mental health is regressing. In this crisis plan, I included a list of my symptoms, my triggers, a list of people I can call or go to, and my treatment team. Then, RALLY UP MAGAZINE VOL. 7 NUM.1 27

I incorporate sharing all of the coping strategies and resources that worked for me and might help the audience I am speaking to in hopes that they’d also take notes and benefit from everything I’ve shared. Can you share a specific success story or impactful moment from your speaking engagements? A successful moment from one of my speaking engagements would be the day I shared my story with adolescents and youth of African American descent. Literally, every one of them could relate to my experience and were given the opportunity to share some of their own experiences with the stigma they faced from the community and in their homes when opening up about their mental health struggles. I was able to connect with the audience in a way that was so touching to see that so many of them were around the exact age I started experiencing these mental health challenges. It was definitely an eyeopener for me and made me realize how this issue of stigma and shame is a generational issue in our community, and sharing my experiences with them started a conversation that they were shunned or silenced for bringing up. How do you balance being a mental health advocate and speaker while caring for your mental wellbeing? As much as it is exciting to get so many opportunities, I carefully turn down the ones that cause me to 28 RALLY UP MAGAZINE VOL. 7 NUM.1

ages 18 and up, free mental health classes for families of those with mental health concerns or conditions, NAMI also has a helpline (1-800950-6264) to assist those seeking additional resources.

Please tell us about your organization.

What would you say to a reader who feels like giving up?

I am the founder and president of Elevated Minds Mental Health Initiative, a student-led mental health organization put in place to educate, debunk stigma, and build a safe space for students on my college campus. What steps do you take to ensure your organization provides a safe and supportive space for individuals experiencing mental health challenges? I am currently putting together a support group led by counselors on the campus for students ages 18 and up looking for a safe confidential space to talk, network, and learn how to create a balanced life as students while prioritizing their wellbeing. How do you stay informed about the latest mental health research and treatment developments? I follow a lot of accounts that promote education and awareness of mental health, such as NAMI (The National Alliance on Mental Illness), The JED Foundation, and AFSP (American Foundation for Suicide Prevention). In addition, I also plan on getting the newest version of the DSM(Diagnostic and Statistical Manual of Mental Disorders), DSM-5-TR, to keep myself updated with the latest research and treatment developments. Can you share any resources or tools you recommend to our readers to manage their mental health? Readers in need of mental health services can find therapy or psychiatry services on Psychology Today. Readers experiencing a mental health crisis can also call 988, the Crisis and Suicide Prevention Hotline number, or text HELP to 741-741 to reach a trained crisis counselor. Another helpful resource is NAMI (The National Alliance on Mental Illness). NAMI offers various programs for those in need of mental health support, such as their free support groups for those

You’re not alone; there is still more to your story and journey; your story isn’t over yet. You still have so much to accomplish; I wanted to give up so badly, and just when I thought there was no hope left for me, God turned my story around and gave me hope and a testimony to share for others to see the goodness of His Glory. This part of your journey is only a chapter in the book. Remember, many people will be impacted, inspired, and will feel moved just by hearing your story of how you held on even when you lost hope and believed you had no reason to keep going. You matter! The world will be thrilled to hear how, at your lowest, you turned your pain, your anger, and your hurt into something beautiful.

”

I wrote down the crisis hotline and suicide prevention numbers I could call. As a motivational speaker, how do you inspire and motivate individuals struggling with mental health issues? How do you share these strategies with your audience?

go outside of what I’m used to. I also avoid back-to-back speaking engagements to make sure I have days in between to practice self-care and be well-rested and rejuvenated for my next event.

How you used your ambition and purpose never to allow anyone else to feel the exact way you did to encourage them to hang in there and that a time is coming when your voice will finally be heard.

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LOVE & MENTAL HEALTH

Mindfully EMBRACINGTRANSITION

CLOSING THIS YEAR AND WELCOMING THE NEW

By TJ Woodward

A Time for Reflection and Renewal

s the year draws to a close, it presents a unique opportunity for introspection and preparation. This period of transition is not just about celebrating a new beginning but also about mindfully closing the chapters of the past year. Let’s explore how we can embrace this transition to enhance our mental health and set the stage for a fulfilling new year.

2. Setting Intentions for the New Year

Building Resilience and Flexibility

Goals Rooted in Self-Compassion and Realism

The new year may bring unforeseen challenges, so building resilience is key—resiliency in terms of being flexible, adaptable, and willing to face difficulties with courage. Remember, resilience is not about avoiding challenges but navigating them with strength and grace.

1. Reflecting on the Year Gone By

When setting goals for the new year, focus on intentions that are kind to yourself and grounded in realism. Instead of lofty resolutions that are hard to maintain, choose achievable goals that contribute to your overall well-being. These goals could include making your mental health a priority, pursuing a hobby, or building healthier relationships.

Celebrating Successes and Learning from Challenges

Incorporating Self-Care into Your Plans

Reflection is a powerful tool for mental health. It allows us to acknowledge our successes and understand our challenges. Celebrate the victories, no matter how small, and recognize the lessons learned from obstacles faced. This balanced reflection promotes a sense of accomplishment and wisdom, setting a positive tone as you move forward.

Self-care should be a cornerstone of your goals for the new year. Whether it’s dedicating time to relaxation, engaging in physical activity, or practicing mindfulness, make self-care a priority. Remember, taking care of yourself is not selfish; it’s essential for mental wellness.

Letting Go of What No Longer Serves You Part of reflecting is also recognizing what we need to let go of. This list could include unhelpful habits, negative thought patterns, or relationships that no longer contribute positively to your life. Letting go is a liberating process that allows for new experiences and opportunities. RALLYUPMAGAZINE.COM

As we bid farewell to this year and welcome the new, let’s do so with intention, care, and optimism. Reflect on the past, learn from it, and let go of what no longer serves you. Set goals that nurture your well-being and approach the future with resilience and a positive mindset. Remember, the transition into a new year is not just a change in the calendar. It’s an opportunity to renew your commitment to your mental health and embark on a journey of continued growth and fulfillment.

3. Embracing Change with Openness and Positivity The Power of a Positive Outlook Approach the new year with a sense of optimism and openness. A positive outlook can significantly impact your mental health and overall life experience. Embrace the possibilities that come with change and view the new year as an opportunity for growth and new experiences. RALLY UP MAGAZINE VOL. 7 NUM.1 31

HEALTH &

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& Wellness

UNRAVELING THE CONNECTION: VITAMIN D AND DEPRESSION By Niki Powell-Cottman

epression, defined by the National Institute of Mental Health as a common and sometimes severe mood disorder, has profound impacts on daily life, affecting mood, eating, sleeping, work, and the ability to enjoy once-cherished activities. In exploring potential connections between mental health and nutrition, Vitamin D emerges as a key player, being a fat-soluble vitamin obtainable through food, supplements, or sun exposure. However, striking a balance is essential, as both deficiency and excess can be detrimental to the body

Moving Toward a Solution: Although the relationship between Vitamin D and depression requires further investigation, the correlation is undeniable, especially in contexts like seasonal depression. The positive impact of sunlight exposure on mood suggests that increasing Vitamin D intake through safe sun exposure or supplementation may be beneficial. While uncertainties persist, the consensus is that enhancing Vitamin D levels doesn’t harm and may aid in minimizing feelings of sadness and depression.

The Vitamin D link to Depression: Research suggests a positive link between Vitamin D and depression, though the precise nature of this connection remains elusive. Studies examining depressed individuals often reveal low Vitamin D levels, prompting curiosity about the role of this vitamin in mental and emotional well-being. The alteration of neurotransmitter synthesis rates by Vitamin D is proposed as a mechanism that could mitigate depression symptoms, yet the causality remains undetermined. A literature review in the article Depression and Vitamin D Deficiency: RALLYUPMAGAZINE.COM

Causality, Assessment, and Clinical Practice Implications” emphasizes a significant relationship between depression and Vitamin D deficiency. Seasonal Depression and Vitamin D: Consideration of seasonal depression adds another layer to this exploration. Seasonal depression, prevalent during fall and winter when sunlight exposure diminishes, prompts speculation about the role of reduced Vitamin D levels during these periods. While many factors contribute to depression, the correlation between seasonal depression and decreased sun exposure suggests a potential link to Vitamin D.

As the exploration of the Vitamin D and depression connection continues, the evidence points to a noteworthy relationship, urging both researchers and the public to delve deeper into preventative measures and treatment strategies. Whether combating general depression or the seasonal variant, increasing Vitamin D intake through various means becomes a simple yet potentially impactful step toward improving mental and emotional wellbeing.

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