The interwebs loves to throw around terms for mental health diagnoses all the time and what armchair podcasters think they mean, but a hallmark of every mental health diagnosis is distress or impaired functioning. Impaired daily functioning can take many forms, but one issue that we see on the rise is difficulty opening your mail, email, texts, or phone messages resulting in enormous backlogs of unanswered messages, unpaid bills, and full voicemail boxes that can no longer take messages. 

The end result? Friends and family that are frustrated or feel rejected by the lack of response, which may end up in them no longer attempting to contact you, interpreting your behavior as no longer being invested in the relationship. Or it may result in fines, overdue fees, missed appointments, missed court dates, missed tax filing deadlines which in turn may result in more bad news- losing access to your doctor/therapist/psychiatrist/case manager, losing child custody rights, losing a legal battle, or even eviction. 

Unfortunately, many people who are struggling get caught in a shame spiral and don't disclose what is going on to their loved ones and the problem continues to grow and sometimes involves them too.

Some years ago the movie The House of Sand and Fog came out giving a great example of the perils of not opening your mail after a mental health crisis. The movie begins with the main character suffering a loss and going into a deep paralyzing depression. She has difficulty getting out of bed or functioning and stops opening her mail. As a result, she doesn’t realize that she has stopped paying her mortgage and her home is foreclosed on. She is forced out and another family moves in. In her loss, she ends up pulling the new family into further crisis and tragedy.

Thankfully, most people’s situations aren’t as bad as the film depicts, but variations of this issue show up in the therapy room on a regular basis.

What does this mean?
If you see someone you love, or see yourself having difficulty opening the mail, texts, returning calls - recognize it for what it is, possibly an early sign of a mental health crisis or unmanaged ADHD. The person may be struggling with depression or anxiety or psychosis or substance abuse, a financial crisis, or just generally overwhelmed with the demands of life. Their daily lives have gotten unmanageable. They are overly stressed and under-skilled and under-resourced. They have started to use avoidance as a tactic to manage their distress, only ignoring these demons doesn’t make them go away, it just creates a bigger army of them.

What do you do about it?

• Recognize this as a sign for help and lean into it. Contact your friends, family, doctor, mental health provider, church community, 988 crisis line, united way 311 resource line, or whoever you can for extra help
• Challenge the avoidance- the worst thing you can do for anxiety is to give into avoidance, the cure is always challenging the avoidance and leaning into the discomfort and doing the opposite of what the avoidance is telling you
• Break the project into smaller chunks- force yourself to open a few pieces of mail everyday and toss out the junk mail. Re-open your voicemail. Delete the spam calls. Block any unwanted senders.
• Prioritize opening up anything of high importance immediately and responding immediately.
• Schedule weekly or monthly purging sessions where you go through your inboxes and purge anything you don’t need and make sure you set aside a pile for bills and important things to manage right away. - This may be helpful to have someone go through this with you to keep you on-task and challenge your urge to avoid.
• Schedule a therapy or coaching session to help you work through your anxiety and manage your mental health symptoms by opening your mail together and helping to organize and prioritize life tasks.

If you are needing help, reach out to us at Healing Reflections Therapy. We have therapists who are ready to help.

​Author: Megan Garza, MA, LMFT is therapist and co-owner of Healing Reflections Therapy

Summer is a great time for social events like Pride and Juneteenth festivals, 4th of July celebrations, family BBQs and reunions, weddings, concerts, and camping trips. But for those with social anxiety, PTSD, and agoraphobia, these events can be the source of worry, stress, dread, shame, guilt, and relationship conflict.

I often have clients lamenting that they want a more enriched life beyond their bed or home, but don’t know how to strike a balance with their fear and nervous system dysregulation.  They realize that they are missing out on potentially beneficial experiences but are unsure how to best cope with their social anxiety and challenge themselves.

One thing that surprises people who have lifelong struggles with anxiety is that it is one of the mental health areas that is highly amenable to treatment when given the right combination of resources and approaches. Does that mean a type A person can become a type B person, probably not, but for those whose lives feel unmanageable, science has proven that collaborative therapy along with the appropriate medications can make a substantial difference in someone's baseline anxiety levels.

The bad news is that in order for things to get better, you usually have to get a little bit uncomfortable first; usually through a series of small dose exposures to the situation that causes anxiety and pairing it with relaxation strategies to regulate the nervous system.

So what does that mean for managing these big summer events? What can you do to make things better?

• Start in small doses. Make steps toward change one small step at a time. Start practicing with going to smaller event, one you are more familiar with, or closer to home. Plan to be there for a shorter duration of time than the entire event.
• Make a plan. Before you go, think about your strategy for how you will handle it if your anxiety starts to flare. Talk with the people in your party beforehand about it. Take your own form of transportation so you do not have to rely on someone else if you need to leave or need a quiet place to retreat.  Consider taking breaks if applicable.
• Research the venue. Give yourself an added sense of control by getting a picture of the space and region.  Understand the layout and exits and bathrooms from the start. Also look for quiet hideaway spaces or places with grass or calming scenery.
• Give yourself permission to leave early. This is a tricky one. When tackling anxiety, making an appearance is better than nothing at all. It is ok to leave an event early. However, be mindful that leaving an area that is the source of anxiety if you are having a panic attack tends to reinforce leaving and avoidance- it is essentially giving a lollypop to the screaming toddler in the checkout lane, only increasing that same likelihood of future unwanted behavior. Ideally, it is best to use your coping skills and wait until the panic attack has reached its peak (usually within 5-15 minutes) and has started to come back down before leaving the situation.  Knowing you are only planning on staying at an event for 30 minutes from the get-go can make a difficult situation more tolerable.
  
  If you want to avoid hurting others feelings, it is often best to let them know your intentions to only stay a brief time or that you might choose to leave if your anxiety level is higher than you can manage. For family events, hopefully you know and trust them enough to disclose to them that you are working on overcoming your anxiety concerns and they will not take your early departure personally. 
  
  When it comes to leaving early, it is probably not advisable to go with someone to see their favorite artist or commit to a week at Burningman and want to leave early without causing hurt feelings. So be mindful of which situations you decide to try to expand your window of tolerance on.
• Identify safe people to attend with who understand your concerns and are willing to support you. Having a supportive person or pet with you can go a long way in building your security as you practice your skills. A great accountability partner can be there to remind you of your skills and help coach you or be a great distraction when needed. Remember, secrecy and shame often go together. Your willingness to be open about your struggles can create an opportunity for real, meaningful connection. People are often much more judgmental when they do not understand something and are more likely to take others' actions personally.  Openness can change defensiveness.
• Practice positive coping skills. If you don't already know them, look into some deep breathing techniques like box breathing, practice progressive muscle relaxation, use grounding skills related to your senses and things you see, hear, taste, touch, and smell in your environment. Have a relaxation playlist at the ready.
• Bring a relaxation tool kit. Pack a bag with things that you can use to help you feel better- some tea, ice water, an altoid to help you ground, a frozen lemon to squeeze and use your 5 senses, a stress ball, your favorite worry stone or crystal, a ring of your coping skills cards, some noise canceling headphones, some snacks to help regulate your body, something with your favorite smell on it, pictures of your favorite things on your phone, have a meditation app saved on your phone, and/or bring a blanket to lay down on.
• Know your limits.  Don't push yourself too far or too fast or you will likely worsen the anxiety and become flooded. The goal is mastery one step at a time. 
• Sit/park on the periphery. Some events and venues can seem overwhelming with the crowds, but a lot of time you can wait to come in later or park and walk from far away to give yourself more space. Many times there are far away spaces away from the crowds that allow you to be there and enjoy it but from further distance. Your car can always be a place that you come back to to take breaks intermittently.
• Practice Visualization exercises. Prior to the event, visualize yourself walking through each step of the process, imagine how you would react to challenges and see yourself mastering them while practicing relaxation strategies to calm yourself.​
• Take breaks. You don't have to always leave, you can also give yourself permission to take breaks by going to the car, a bathroom, your tent, a quiet room, standing outside a venue. You can do this multiple times an hour if you need to and still be part of the festivities, but also allow yourself room to calm your nervous system.

Anxiety can be crippling, but there is hope and you don't have to go though this process alone. If you are wanting to work with a counselor on social anxiety, PTSD, or agoraphobia reach our to one of our therapists today at Healing Reflections Therapy.

Authors: Megan Garza, MA, LMFT, Chris Scarberry, MA, LPC
Megan is a Therapist at Healing Reflections Therapy

A common theme that comes up in therapy is people holding the belief that rest is a bad thing and that they are somehow bad if they allow themselves to rest. Relaxation is often seen as a luxury rather than a necessity. Many people equate being busy with being productive, often neglecting the essential need to rest. Whether it developed from messages passed down in their family, their church, the Puritan work ethic, capitalistic influences on productivity and self-worth, or other cultural influences, the impact is the same- Shame. Shame prohibits people from doing what it is in the very nature to do for their own survival. 

Rest is not a bad thing. 

Is this you? Have you shamed yourself for not working enough? Do you prohibit yourself from taking a day off? Do you force your day off of work to perpetually become days of cleaning and project days at home? Where do you think you got that perspective from? Ok, sure, if you spend weeks in bed, that's probably gonna make you feel worse and is likely a sign of depression, but a couple days here or there won't make the world stop.

Winter is a great time to give yourself permission to relax and have some downtime. Plants and tree go dormant in the winter. Bears, squirrels, turtles, and even the worker bee hibernates and rests in winter. After a period of rest, the world bursts back to life in the spring. If we allow ourselves permission to rest, we may 

Still not convinced? Scientific research strongly supports the idea that relaxation is not only beneficial but crucial for overall health and well-being. 

Psychological Perspective: The Mind Needs Downtime

Psychology has long recognized the importance of relaxation in maintaining mental health. Chronic stress and overwork can lead to burnout, anxiety, and depression. Research in cognitive psychology suggests that taking breaks and engaging in restful activities helps improve attention, creativity, and problem-solving abilities.

Popular Harvard psychiatrist Daniel Siegel proposed the Healthy Mind Platter (see diagram below) that outlines the various key areas for a healthy mind and body, which include not only time for work and physical activities and sleep, but also time for relaxation, social connection and play.

One key neuropsychological theory supporting relaxation is the Default Mode Network (DMN), a set of brain regions active when the mind is at rest. The DMN is crucial for self-reflection, memory consolidation, and emotional regulation. When we relax, our brain shifts into this mode, allowing for better cognitive processing and emotional well-being.

Additionally, relaxation plays a critical role in regulating the autonomic nervous system (ANS). The ANS consists of the sympathetic nervous system (responsible for the fight or flight response) and the parasympathetic nervous system (which promotes rest and digestion). Chronic stress keeps the sympathetic nervous system overactive, leading to anxiety, poor sleep, and even depression. Engaging in relaxation techniques such as mindfulness, deep breathing, or even simple leisure activities helps activate the parasympathetic nervous system, restoring balance and reducing stress-related mental health issues.

Medical Perspective: How Relaxation Benefits the Body

The impact of relaxation on physical health is well-documented in medical research. Chronic stress triggers the release of cortisol, the body's primary stress hormone. While cortisol is essential for survival, prolonged elevation can lead to numerous health issues, including:

•  Cardiovascular disease: High stress levels contribute to hypertension, heart disease, and stroke.
• Weakened immune function: Chronic stress suppresses immune responses, making individuals more susceptible to infections.
• Digestive disorders: Stress is linked to conditions such as irritable bowel syndrome (IBS) and acid reflux.
• Sleep disturbances: High cortisol levels interfere with the body's ability to fall and stay asleep, leading to insomnia.

Medical research has found that relaxation techniques such as meditation, yoga, progressive muscle relaxation, and deep breathing lower blood pressure, improve heart rate variability, reduce inflammation, and boost immune function. Studies in psychoneuroimmunology (the study of how the mind influences the immune system) show that people who engage in regular relaxation activities have stronger immune defenses and better overall health outcomes.

Anthropological Perspective: Rest as a Cultural and Evolutionary Necessity

From an anthropological standpoint, relaxation is not just a modern necessity but an ancient practice essential for survival. Human societies throughout history have recognized the importance of rest and leisure.

Hunter-gatherer societies, for example, structured their lives around periods of intense activity followed by extended rest. Anthropologists have noted that these populations spend significant portions of their day engaged in socializing, storytelling, and leisure activities. Unlike industrialized societies, where work dominates daily life, traditional cultures incorporate relaxation as an integral part of existence.

In many indigenous cultures, rest is tied to communal well-being. Practices such as siestas in Mediterranean societies, tea ceremonies in Japan, and mindfulness in Buddhist traditions highlight the value of structured relaxation. These traditions suggest that relaxation is not merely about physical recovery but also about fostering social bonds and mental clarity.

From an evolutionary perspective, downtime is necessary for learning and adaptation. The brain consolidates experiences, integrates new knowledge, and strengthens neural connections during rest periods. This ability to switch off has likely played a role in human survival by enabling problem-solving, creativity, and resilience in the face of challenges.

Practical Steps to Incorporate Relaxation Into Daily Life

Understanding the necessity of relaxation is the first step; the next is implementing it into daily life. Here are some evidence-based ways to cultivate relaxation:
1. Mindfulness and Meditation -Studies show that mindfulness reduces cortisol levels and enhances emotional regulation.
2. Physical Relaxation Technique -Practices like yoga, progressive muscle relaxation, and deep breathing help reduce stress and promote bodily relaxation.
3. Set Boundaries and say No to things that you do not need to do.
4. Give Yourself Permission- assure yourself you are a good person, doing good things for yourself, and will be able to do more good things for the world when you allow yourself intermittent periods of doing NOTHING.
5. Scheduled Downtime - Setting aside time for non-work-related activities, such as reading, painting, or spending time in nature, improves overall well-being.
6. Social Connection - Engaging in meaningful conversations and social interactions helps reduce stress and fosters a sense of belonging.
7. Quality Sleep - Prioritizing good sleep hygiene (such as limiting screen time before bed and maintaining a regular sleep schedule) allows the brain and body to recover.
8. Nature Exposure - Research shows that spending time in green spaces reduces stress and enhances mental clarity.

Relaxation as a Fundamental Human Need. Relaxation is not a sign of laziness, badness, or inefficiency; it is a scientifically supported necessity for both mental and physical well-being. From a psychological perspective, it enhances cognitive function and emotional resilience. Medically, it lowers stress-related health risks and strengthens the immune system. Anthropologically, relaxation is deeply embedded in human culture and survival. 

By embracing relaxation as a fundamental part of life, individuals can achieve better health, improved productivity, and greater overall happiness. In a world that constantly pushes for more, taking time to slow down is not just beneficial, it is essential. So go ahead, on the next snow or rainy day, listen to your body when it says it wants to stay in bed. Treat yoself! Your body will thank you later.

Author Megan Garza, MA, LMFT
​AI assisted content

For many folks across the US, the globe, and in marginalized communities this was a hard day.  At Healing Reflections Therapy, we see you. Your pain is valid. Sadness, anger, betrayal, shock, and frustration are all very real and may feel all the more acute when others are celebrating or otherwise blind or uncaring about what you are experiencing. You are allowed to grieve as you need to grieve. 

Grief
Grief occurs in separate and sometimes simultaneous cycles.  It may look like shock, numbness or shutting down.  It may look like anger and wanting to rage at those you believe hurt you and to cut ties with family and friends, it may look like sadness and wanting to cry or stay in bed and eat or drink your feelings.  It may look like bargaining and wanting to rationalize how you can make sense of it, thinking “if I just do x, maybe it won’t impact me”, it may look like denial and telling yourself it’s not over yet, maybe something may change it, or telling yourself or others to get over it.  

Next Steps
Focus on the now. Your brain may be spinning with sooo many possibilities: future fears of changes, loss of rights, concern for your safety and the safety of your loved ones, fears for the choices by lawmakers and the fate of democracy. Instead of focusing on external events that are much bigger than you and beyond your control, focus on what you can do for right now. Think about what you are able to control.
​
The serenity prayer reminds us to ask, "Grant me the serenity to accept the things I cannot change, the courage to change the things I can and the wisdom to know the difference." This notion of radical acceptance is hard, but can help move you out of helplessness and hopelessness.

 Self-Care
Today is a good day for self-care. What does that mean? It means connect with your support communities, your trusted friends, family members, colleagues, and mental health workers- schedule a meeting, date, appointment, a get together. You could create a group text or join a social media group with like-minded individuals.

Please take some time for yourself. That may mean taking a day or two off of work. Give yourself grace for having to pick yourself off the floor or peel yourself out of bed after maybe having a night or two of less than ideal coping choices.  It happens. Try not to linger there too long. Focus on adaptive coping. Make choices for self-care that will make you feel proud of yourself later and allow you to feel better instead of worse. If you are someone who is in recovery, try to use positive coping skills rather than allow the current political climate to take your sobriety.
Find something that creates meaning in your life. 

Allow yourself to cry and feel your emotional response at times.  You need to get it out.  No one can hold in this much pain and live with it alone.  Rely on chosen family, friends, and community.  

Distraction
You might need to get out of your head for a little while and away from the media frenzy. Try unplugging and refocusing on other areas of your life, if you can, which we realize may be a privilege. Watch a favorite movie. Watch some stand-up comedians on netflix, watch funny pet videos on tiktok, put in your favorite movie- yes, you can go ahead and watch Twilight for the 100th time, throw yourself into some true crime, re-read your favorite YA book, spend time in nature, go thrift store shopping, go to a museum, create some art or play music.


Self-soothing
Self-soothing may look like connecting with your body and 5 senses to bring you peace. It may mean snuggling your fur babies and enjoying the texture of their soft fur, or hearing the relaxing sound of their purr or breathing, it may mean taking a hot bath or cold shower, it may mean making yourself some hot cocoa, putting on your favorite smelling lotion or cooking something that transports you to a childhood memory, cleaning your closet, walking around barefoot in the grass, buying yourself some fresh flowers to smell and look at, making a playlist of songs that bring your inspiration or peace or help channel your rage, enjoying some pumpkin spice whatever fall stuff has to offer, or maybe you put up your Christmas decorations early to surround yourself with things that bring you joy and calm your nervous system.  

Safety Planning
Are you a member of a marginalized group like LGBTQIA+ people or immigrants that is being targeted? Although some may try to minimize your concerns, you know what your experience has been and what you have endured, your fears are valid.  Does making a plan for safety give you a sense of control? For some folks, there may be talks with your loves ones about where in or outside the US you feel most safe and protected. Yes, I know lots of folks talk about leaving the country around elections, which just is not a real feasible for most. So there may be more practical solutions to consider. Are there legal documents that you need to arrange to protect the status of your relationship and/or your loved one? DO you want to work on getting your name change or gender-affirming surgery while that is still definitely possible?  Do you have a list of community spaces where you feel safe and people who you can trust? Don't allow people who do not see your pain or the situation accurately to deter you from doing what you need to do to be as safe and comfortable as possible.

Re-focusing your energy on Advocacy
For some people the best way to deal with this immense sense of lack of control is to look for ways to feel in control. This may look like volunteering for a cause or group that is important to you. It may mean joining your local political group and focusing on the next local election.  It may mean spending time supporting local marginalized communities. 

Hope
It is never wrong to hope. Do not be ashamed or mad at yourself for allowing yourself to hope. Sometimes that is all we have. If you are familiar with the Greek myth of "Pandora’s Box," then you know that when Pandora, the first woman on earth, was given a gift by Zeus, she was told not to open it. When Pandora gave in to her curiosity and opened the box, it was said she unleashed all the evils, sickness, disease, evil and horrors unto the world, but at the bottom of the box was HOPE.  

I often think about Red’s line in Shawshank Redemption “Hope is a good thing. Maybe the best of things.”

As crisis counselors we know that people die when they lose hope.
For those in power, we know that hope can be a threat to their power. In Hunger Games President Snow tried to stamp out hope in the districts, because he recognized hope could be dangerous.
From research on Learned helplessness, we know that it happens when we lose hope, people & animals give up opportunities for freedom from terrible situations even when presented to them...I won't tell you the story about the experiment because it will depress you even more (you can google Seligman's story if you really need to know more). 
Never be ashamed of having hope and choosing to believe in a better tomorrow. History repeatedly has shown us that the worst periods, the worst wars, the worst regimes do not endure, the human spirit does.

Remember, this is a marathon relay, not a sprint. You are not alone. He won't be the thing that breaks you.  Getting to the other side of this likely will mean a lot of pain and discomfort along the way. You may not look the same or feel the same when you come out of it. You may learn hard lessons along the way. You may be a different person on the other side of it all. The losses you suffer may not be fair or just. At times you may fall back and need someone else to tap in while you step back and allow yourself to rest for a while. Don't be afraid to ask for what you need and pause when you have to.  You have been though hard things before. You can do hard things. Throughout the world and history people have gone through enormous suffering, but humanity has endured...and generally moved toward progress. Have faith. Have hope. Have Courage. Have Endurance. Be Persistent. Have Heart. We are here to pass you back the baton when you are ready.

If you are needing help finding a good therapist, we are here for you . Or you can check out this article on how to Find a good Therapist https://www.hopehealreflect.com/mental-health-articles/how-to-find-a-good-therapist​

Authors: The Healing Reflections Therapy Team

​In doing my clinical work, I spend much time supporting and processing the reactions of vulnerable clients from marginalized populations to the current and recent political climate in the United States which has included the Supreme Court ruling that took away federal abortion protections.  For myself and among clients I see, many of whom are not female assigned or identified, a fear nonetheless set in that many of the freedoms, values, and protections that came about as the result of tireless fighting and advocacy for workers, women, people of color, and LGBTQIA+ people, and others could/will be on the chopping block. 
 
Doing the clinical work that I do, I especially found many of my transgender and/or Queer clients fearing for the state of their marriages, their employment, their right to a safe abortion and also for their physical safety in ways that they had not since before the Obama administration.  In many cases, this very real fear has led to an exacerbation of mental health symptoms already present or created symptoms of a severity and duration necessary to warrant an Adjustment Disorder Diagnosis or a diagnosis of Major Depressive Disorder.  To look at how some of the composite reactions I've seen have led to symptom creation and exacerbation, let's take a look at the criteria for Major Depressive Disorder as it relates to the experiences of clients and others as reported and observed and discuss how we as clinicians in this practice approach supporting clients with these symptoms and societal concerns.
 
The symptoms that are potentially part of a depressive episode include: depressed mood, loss of interest/pleasure, weight gain or loss, thoughts of death or suicide, feelings of worthlessness/guilt, fatigue, insomnia/hypersomnia, decreased concentration.  These symptoms need to exist in an episode which lasts 2 weeks or more.  I have seen symptoms such as these arise for the first time or be exacerbated by the current circumstances.  In my clinical work, most notably, I have seen these symptoms arise in clients pertaining to both the recent Supreme Court ruling coupled with comments made by a justice that he might be inclined to vote to overturn the past Marriage Equality ruling that federally legalized marriage for Queer-Identified Individuals.  These federal events coupled with Missouri taking steps to orchestrate one of the most rigid statewide abortion bans in the country, led many of my clients to contemplate leaving the state or residing in a more progressive country.
 
In terms of how I’ve seen symptom creation, depressed mood was most frequently caused by negative and invalidating reactions to the local political situation by clients’ loved ones.  The disillusionment caused by this disconnect often leaves Queer and Trans people wondering how their family and purported friends can support politicians, institutions, and businesses that have agendas and take measures that treat marginalized people in invalidating, harmful, personal safety-jeopardizing ways.  Loss of interest/pleasure in activities often relates to limits in the ability to comfortably engage in hobbies.  Clients often have feelings of worthlessness related to feeling as though their safety and value as a person are being undermined when things like so called “bathroom bills” are being voted upon to not allow transgender people to use the bathroom that corresponds with their identified gender or when Queer and Trans client see reproductive rights for women being rolled back and understandably worry that their much more recent/tenuous rights will be next on the chopping block.  All of these concerns can and have disturbed my clients’ sleep, appetite, and made them feel drained and exhausted.  As such, some, in addition to considering relocation are considering trying psych meds for the first time.  We have been processing the resulting elevated symptomology with our clients and, when needed, referring them for additional services like psychiatric care, support groups such as those at MTUG, 12-Step meetings at place such as the Alano Club, and normalizing our client’s fears and concerns related to the ways in which they are understandably symptomatic/experiencing elevated levels of symptoms due to the fear of losing the already unacceptable level of rights and benefits that were fought for during Stonewall and for decades since, and generally assisting in the formulation of “created family” for our clients who are often being harmed by their biological families and systems of power.
 
If you are someone who is hurting or feeling isolated or in-danger as a result of the current political environment, please know that you are not alone and that others are also struggling markedly with their mental health.  Please know also that even though it can be especially scary for people who have been let down and marginalized by people who should have helped and cared about them, there are service providers some of whom are in the community who are open, affirming, and are advocating both in the field and in their personal lives for LGBTQIA+ people, their marriages, their personal safety, their need for safe spaces including bathrooms, and the need for greater awareness of the needs of this community for the competence of service providers.  While many of us feel that these are dark, scary political times and will be for some time, we at Healing Reflections Therapy are dedicated to affirming and defending the rights of the Queer and Trans communities as well as cisgender women and communities of color. 

​~Chris Scarberry, LPC
 

​We know this is a scary and uncertain time for many of us as we worry about our health and economic futures. Being faced with idea on an extended quarantine can bring up a lot of overwhelming feelings. Perhaps you've noticed more headaches, muscle tension, fatigue, or stomach aches? Your body may be trying to tell you that it is in distress and needs help soothing itself. Thankfully, there have been many people and places that have stepped up to meet the public need.

1) Watch a new movie or TV show to distract yourself:

Movies can be a great distraction and escape from our daily frustrations
Universal studios is releasing movies to stream that are still playing in theatres
https://totallythebomb.com/universal-is-releasing-movies-online-that-are-still-in-theaters-including-trolls-world-tour?fbclid=IwAR3ywHth8TXWE1tf__vqs6HMd1OJtvnsISkk2Hk0_b0KVAXuJEdxRSIZYZc

Disney will also be releasing Frozen II 3 months early to stream.

Netflix has an option to watch movies online with friends!
https://www.gamespot.com/articles/netflix-party-lets-you-watch-with-friends-online-l/1100-6474858/?fbclid=IwAR0N4v_crULpvbbbax0IT3tVmRVTzBL9Uj0Ny0lADstQMCk6wLTaSz8LaMw

Or maybe binge a new TV show
https://www.buzzfeed.com/kaylayandoli/tv-shows-to-stream-if-you-need-a-good-laugh?utm_source=dynamic&utm_campaign=bffbbuzzfeed&ref=bffbbuzzfeed&fbclid=IwAR2uH4tBl7swxOmLeu9sj2wbnKfffBO0FxmNq7e6CamYUBmPd5SuFJb_q9Q

2) Meditate
We need time to relax our bodies with all this stress. Artist Lizzo has been leading online meditation sessions to help calm the community.
​https://www.dailydot.com/irl/lizzo-meditation-coronavirus/?fb=dd&fbclid=IwAR0SG_bzGCxshkrEIYEFGHLi3Vm2jFLoOLFPDKsPxZiofyhlVBYuznack3c

There are lots of apps like the Calm app, woebot, headspace and others that can help you learn to meditate.

3) Learn how to Support your community:
Children's Advocacy Services of greater ST. Louis is offering a webinar for supporting children deal with stress of the virus on March 18 at 1:30 pm. http://bit.ly/casgslcoronaviruswebinar.

Check out the united way resources
https://cdn.discordapp.com/attachments/520648293605441541/689550992957505536/united_way.jpg?fbclid=IwAR0CX7kDO3FS0gcDSmpg4L9KI4Si9HGiV8MIYoBf0TCwqqXYOM7ic5sX5dc

Get help for yourself
https://mhanational.org/covid19?fbclid=IwAR1dHEpS-0e12JTSiNc9BiwQR81e0FhS65UM0IUofnS8wzUYMUXLDBGYb4w​

4) Take some new educational classes:

Scholastic is offering free courses to help your child learn  

https://www.cnn.com/2020/03/15/us/scholastic-coronavirus-students-trnd/index.html?ofs=fbia&fbclid=IwAR11BvJuXo9ZhlKiaB14WL6dZGWd3Pk9Decj3JEX6w-1S2-DHeVUVY7PyAo​


Multiple education companies are offering learning opportunities including Harvard
www.amazingeducationalresources.com

Podcasts like Theaboutsexpodcast, TheLastPodcastonTheLeft, AskaMortician, and CreepyClub all provide a wealth in information on unique topics from ghosts to sex, and death.

5) Take a virtual tour of a national park
​https://totallythebomb.com/heres-33-national-park-tours-you-can-take-virtually-from-the-comfort-of-your-home?fbclid=IwAR0H4QNnOOs1FTgFFxrKv9vJcrCHz83DHZ6ciGke2oJpstZEpUwWZHj_9o8


6) Tour a Museum Virtually
https://anamericaninrome.com/wp/2020/03/italy-museums-visit-for-free-online/?fbclid=IwAR2wAdpGiyp7N689FqlA2rY1xp4MmJER57DjMndAfQ9dMSSZ2pXO6FqaG9A

​Check out art from Paris Museums
https://kottke.org/20/01/paris-museums-put-100000-images-online-for-unrestricted-public-use?fbclid=IwAR3890Gvkzki3YuKhKRu_-7dkXIy4DnP6eiTt326_foMIU4nsKMt_MjZGTs

Tour a Historical site too 
​https://totallythebomb.com/33-historic-tours-you-can-take-virtually-from-the-comfort-of-your-home?fbclid=IwAR1X9tw_zx4CPYpw3hfGnGa9aXmOGLL4AiEztqaLLjZGqZzqFHGVL9cRmyI

7) Go on a Virtual Field Trip to the Zoo or even Mars

docs.google.com/document/d/1SvIdgTx9djKO6SjyvPDsoGlkgE3iExmi3qh2KRRku_w/preview?fbclid=IwAR3fcbhWLgJcaQITxB0niiX9fmq0yqWQ1xszKE3Z3sSGBuPfEuAu4yXatxg​

Check out NASAs public library of free images
https://www.diyphotography.net/nasa-makes-entire-media-library-publicly-accessible-copyright-free/?fbclid=IwAR0HReZYiNRQ694JX61SdOWym8MWmcEtJ3otLOG80qGATv_fW2gS1va_22Y

8) Laugh a little
Watch some comedians on youtube or netflix. Laughter is the best medicine they say.

9) Read some books
Your library has free books you can rent and download to your kindle app. 
Audible will also give you a couple audio books free with a subscription.
Amazon frequently offers free books available to download each month, or get the unlimited subscription for $10.

10) Learn a new language
This is a great opportunity to learn that language you always meant to. There are many podcasts dedicated to helping you learn. Check out Coffee Break podcasts.

11) Garden
This is a perfect time to plant some seeds and grow some fruits and vegetables. Start prepping your garden for spring. Get some fresh air. Gardening is great exercise too.

12) Learn a new hobby
This is the perfect time to learn to play that guitar that has been sitting in your basement, to finally figure out how to crochet, to complete the jewelry making project, to finally figure out how leatherworking is done (see Tandy leather), to learn the art of blowing glass or resin making, to hone your cooking, to try out all those projects on your pinterest board, to practice your calligraphy...whatever it is youtube has so many videos on perfecting your craft and facebook has many groups you can join to help you improve your skills.

Perennial St. Louis will be posting online tutorials for crafting and upcycling in a sustainable way.

13) Practice Yoga
Https://m.youtube/watch?feature=share&v=wsfLjSH-q44

​https://totallythebomb.com/15-free-fun-virtual-workouts-to-get-your-exercise-in-while-you-are-at-home?fbclid=IwAR1SziNVATY8Ae8lRTQrVQR3qlZuzAwhla4fv1LvzceprNRi0QXLKzpzY8U

14) Re-connect with Family and Friends
So often in the modern world we have complained about social media and work driving us apart. Take the time to reconnect with your loved ones. Call or skype them, dust off the boardgames from your closet, share a puzzle together, get out that deck of cards, maybe even share stories or poetry.

15) Home renovations
You are home. You probably have projects you've been meaning to get to for a while. Pour your energy into something productive.

16) Scrapbooking 
Whether you have the scrapbook supplies you've been meaning to get to since your kid was born (and they are now 10) or you have an online album you were meaning to create, now is the time to sort and organize your memories into something meaningful.

17) Pet love
Animals can provide great comfort in times of stress. This is a great time to get in those extra snuggles and walks that make you both feel better. Animal videos on youtube are always great. Have you seen the videos of Fiona the baby hippo? Adorable! 
https://www.cnn.com/travel/article/cincinnati-zoo-coronavirus-fiona-hippo/index.html?fbclid=IwAR3cx7BAmPirnLaVEPZcrQKQE1uTyZy_M3WYjoQ7KwoX0TvxkWd4zhZZAk0
​See her here:
https://www.facebook.com/events/2915534028492292/
 
watch other cute animals
https://www.thedailybeast.com/stay-sane-during-your-quarantine-with-these-animal-livestreams?source=TDB&via=FB_Page&fbclid=IwAR1fps5sBAUDFheN7zL0MbhjMwB2GsQvqJwnS0HZhi102OMv--zNp0_PGxw

​Check out these funny cat tik toks
https://www.huffpost.com/entry/cat-tiktoks-we-need-now_n_5e70f0e8c5b6eab7793d3e2f?utm_campaign=hp_fb_pages&ncid=fcbklnkushpmg00000063&utm_medium=facebook&utm_source=main_fb&fbclid=IwAR2oADk1zbYnhMdQivotC1EP-5biS_vehhYrZZbfgs1wjrKQJ8nwZTmDRT8
​
18) Spa Day at home
Your body needs relaxation. Take a warm soothing bubble bath, add those candles and essential oils, maybe turn on some relaxing music. Put a blanket in the dryer and then wrap it around you when it's nice and warm. Make yourself a cup of hot cocoa or tea, and wrap your palms around the mug allowing yourself to feel the soothing warmth while you inhale the pleasant aromas. Maybe add some marshmallows if you have them. Get out your box of nail supplies and pain and buff those nails. Try that paraffin spa or massage cushion that has been sitting in a box for years. You can fill some rice into a sock, infuse eucalyptis oil and you have a nice face mask. Check out pinterest for ideas for homemade spa essentials.

​19) Listen to music

Music is usually one of the most calming things for people. Get out your playlists, maybe bust out your cds, watch some youtube videos, listen to spotify.  Some musicians like the singer from Coldplay have been doing impromptu online concerts. Cellists like Hauser have been creating beautiful peaceful content. Don't forget to sing and dance while you are at it!

Clownvis Presley is also providing online entertainment in upcoming broadcasts online
 https://www.facebook.com/ClownvisPresley/

Enjoy a free concert
https://www.npr.org/2020/03/17/816504058/a-list-of-live-virtual-concerts-to-watch-during-the-coronavirus-shutdown?utm_campaign=npr&utm_source=facebook.com&utm_term=nprnews&utm_medium=social&fbclid=IwAR1GS3yF8sAlvJ6zZNcj7JW8HDcfjfHHlWBPG6PE2AipX6pciez9SAMs4Fw​

More live concert links
https://www.stayathomefest.com/?fbclid=IwAR19yYnShCXaLMHWhmz8IOLMElddnlS8x-MzRVLF2zdWJpPHSdkXj44M6fE

​20) Catch a broadway show
Multiple Broadway, orchestra, operas, and high school theatre companies are continuing their shows, only doing them online for others to enjoy.  It's a great time to take in some free culture.
​https://playbill.com/article/15-broadway-plays-and-musicals-you-can-watch-on-stage-from-home?fbclid=IwAR0Ptyqeh4WCxJ5dy3ntGr-AHDAFZckWAmIzMwEHHqDd2xEhuMusP__mvKw
​
More concerts and performances here
https://www.pbs.org/newshour/arts/the-show-must-go-on-if-youre-isolated-at-home-watch-these-performances?fbclid=IwAR0hTCPzYzmO0V5f5U_L3i7Zx7_t6wwpUm4tD2kWeZws7ZOPYISvc68omeM