May is Mental Health Awareness Month. Amid the pandemic and other triggering national news, mental health support is now more vital than ever. Helpful suggestions are all over the place on the web, but nothing replaces personal experiences. So, to amplify mental health stories within the Pittsburgh area and curate local perspectives, we reached out to a few dozen community leaders and invited them to reply three questions:

• How do you support your mental health at once?
• How does your personal mental health story help others?
• How would you encourage someone who’s struggling mentally and emotionally at once?

A number of contributors shared helpful resources as well, and we included them and extra resources in a box in this text.

This feature is the results of a collaboration between PublicSource and Steel Smiling, a nonprofit organization serving to bridge the gap between Black people and mental health support through education, advocacy, and awareness. Please share these stories and yours, if you happen to are comfortable, using #SteelSmilingTogether on social media.

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How do you support your personal mental health at once? Explain why.

Right away I lean heavily into nature and art. With the world feeling as shut down because it is, I’ve really developed a latest appreciation for long walks within the woods and visits to waterfalls and rivers. It’s incredibly relaxing on the surface, but on the deeper side, these items prove as a continuing reminder that the perfect things in life don’t change, pandemic or not.

How can your personal mental health story help people?

I actually imagine there are limitless amounts of power in our testimonies. I believe once I share my mental health journey, it proves survival and freedom are possible to those battling chapters I’ve already conquered. This inspiration is the only reason I’m a songwriter.

How would you encourage someone who’s struggling mentally and emotionally at once?

First off, life is all about seasons. What may look like an inconceivable thing to handle at once will only make you stronger in the following season of your life. Speak positivity and hope to yourself. Speak life and joy to yourself. Practice this on a day by day basis. This habit will change every little thing.

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How do you support your personal mental health at once? Explain why.

I support my very own mental health by staying as connected as possible to family and friends. I don’t consider what we do to remain protected as social distancing. It’s actually physical distancing. I’m benefiting from technology to maintain a way of community. I’m meditating more and practicing staying present to combat anxiety. I’ve kept in contact with my personal therapist through the Veteran’s Affairs’ telehealth feature. Having someone to speak through challenges anchors me and lets me know I’m not alone. I’m also gardening and crafting and feel no must “panic create” or for “faux productivity.” These are extraordinary times, so I’m taking it sooner or later at a time. Why? Since it’s ‘find healthy ways to survive or die.’ Death not at all times within the physical sense (apart from this COVID-19 pandemic), but in addition dead inside.

How can your personal mental health story help people?

Every voice matters. I’ve survived a lot: a fall from a second story window before my first birthday, a ruptured appendix, spinal meningitis, war, domestic violence, being widowed, PTSD, depression, a health crisis, being separated from my family, each voluntarily and involuntarily, a 200-pound dog attacking my face, employment in a maximum security men’s penitentiary, addiction, discrimination, grief — and all the common “isms,” like racism, sexism and classism. My story highlights how, with support and an arsenal of tools, you may get through anything. I lost my oldest child three years ago. That loss has led me to be gentler with myself.

How would you encourage someone who’s struggling mentally and emotionally at once?

I’d encourage those struggling to ask for help. Find it wherever you may. You will not be alone. We’re all struggling ultimately, accepting a latest normal as life is being upended by a pandemic. Release any expectations of life ever being the identical post-COVID-19.

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How can your personal mental health story help people?

My instincts are to be perceived as strong because people depend on me for strength and motivation. I feel the pressure to seem as if I don’t struggle. As an alternative of succumbing to that pressure, I’ve learned to be honest with struggle. You may’t overcome something you’re pretending doesn’t exist. The people you’re there for need you to be there for yourself. On the opposite side of downfall is an epiphany. Every part I’ve passed through prepared me for what has come next. I believe back to all of the times I believed “How will I ever get through this?” and take a look at where I’m now.

How do you support your personal mental health at once? Explain why.

Throughout the COVID-19 pandemic, I’ve definitely been tested. We spend our whole lives constructing habits to cope with our current circumstances. What happens when our circumstances change? I think certainly one of the worst things for an anxious mind is a scarcity of control. So how do you cope with the unknown when that is probably the most unpredictable the world has ever been?

I used to be in a position to create latest habits. I scheduled out my days – creating structure was vital. I learned about latest productivity and note-taking apps. My never-ending task list is now the smallest it has ever been.

How would you encourage someone who’s struggling mentally and emotionally at once?

Find the suitable balance of giving to others and specializing in yourself. Being there for others provides purpose. It builds bonds and means that you can feel valued. But, remember it’s okay to be selfish on the subject of your growth. Discover a productive outlet so you may stay up for time by yourself. This may be your construct stage. Think concerning the story you may write about yourself one yr any more the way you were in a position to overcome all of this.

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How do you support your personal mental health at once? 

I’m fortunate (and privileged) enough to have access to therapy and the flexibility to cover my bills, in addition to having close friends as roommates to maintain me from getting too lonely. But even then, it’s hard to not fall into bad habits of mismanaging stress and having an unhealthy and unkind view of myself. So, I’m specializing in making art that makes me feel good, reaching out to support systems and stepping into hobbies that keep my mind and body lively (at once, that’s learning how you can roller skate). I’m also continually reminding myself to be gentle and type with how I’m feeling.

How can your personal mental health story help people?

A variety of the rationale why I’m managing my mental health well now could be that I spent nearly all of my teens and early twenties not doing well in any respect. Had this pandemic happened just a few years back, I do know obviously I’d’ve been a multitude (although being a multitude now could be comprehensible). I’m leaning on the tools that I learned over the experiences I even have been pulling myself out of dark pits, including being patient once I feel stressed and recognizing once I’m not coping in the perfect ways (and trying to modify to a healthier coping strategy).

How would you encourage someone who’s struggling mentally and emotionally at once?

The most effective thing you may do at once is be easy on yourself. We’re not perfect another time, so you may’t expect to handle things perfectly in the course of something as life-altering and stress-inducing as a worldwide pandemic. Although I consider myself doing well, I’ve still had days once I didn’t need to do anything, when my mind spiraled and when the one way I could make it through was to not think concerning the future. The world already feels stacked against us at once, so on the very least, you would like yourself in your corner.

In case you or a loved one are in need of immediate mental health counseling and support, please contact the next free hotlines:

• resolve Crisis Services hotline: 1-888-796-8226
• Allegheny County peer Warmline: 1-888-661-9276
• National Suicide Prevention Lifeline: 1-800-273-8255
• Trans Lifeline: 877-565-8860
• GLBT National Hotline: 888-843-4564
• Therapy for Black Men
• Therapy for Black Girls
• Consumer Health Coalition: (412) 456-1877
• Crisis Text Line: 741-741

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How do you support your personal mental health at once? Explain why.

Much of what I turn to for supporting my personal mental health now involves looking for a way of normalcy and routine. For me, this implies maintaining my therapy appointments through telehealth, keeping a day by day routine and interesting in activities that give me a way of meaning and purpose. The little things help keep me grounded and connected, like opening my windows for fresh air, doing something creative, going for a walk or bike ride or talking to friends.

I’m thankful to have a community of peers that share similar experiences in Energetic Minds, a nonprofit that encourages young adults to advocate for mental health. On an area and national level, Energetic Minds helps people connect, talk truthfully and openly about loneliness, coping skills, and how you can help a friend. We spread awareness of resources during these stressful times reminiscent of the National Suicide Prevention Lifeline and Crisis Text Line, and counselors via telehealth which might be still here for us, regardless of the gap.

How can your personal mental health story help people?

Before the shutdown, my therapist and I celebrated removing multiple mental health diagnoses from my plan of care. For the primary time in my life, I used to be practically symptom-free. Then, the stay-at-home orders shut down much of the country. After just every week of staying inside, feeling disconnected from many activities that gave me meaning, I began to feel my symptoms come back. The shutdowns function a reminder that all of us have mental health to handle. The societal effects of the pandemic remind me of my very own feelings and bodily responses to past trauma: perceptions of helplessness, isolation, uncertainty, hypervigilance and fear. In the current situation, I’m equipped with coping skills, resources and a support system, including skilled help. I’m thankful to be at a degree in my recovery to concentrate on my body’s signals and to know what resources to show to. I advocate for help-seeking and mental health literacy because asking for help has truly saved my life, and I would like others to have the identical opportunity.

How would you encourage someone who’s struggling mentally and emotionally at once?

Reach out. It’s okay to ask for help. Asking for help can take many forms, like talking to a friend about your struggle or contacting an expert. Many therapists offer teletherapy services for the time being. We could also be physically distant, but you will not be alone.

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How do you support your personal mental health at once? 

I actively seek joy — whether it’s nostalgia while playing Animal Crossing, watching a silly TikTok or catching sun rays. I view myself as an advanced houseplant, a browser with too many tabs open and a meat-skeleton powered by sad brain slime. Once I can’t tap into joy, I revert to survival mode and assess my needs like a Sim.

When my drive for maintenance falters, I switch to spite. So many individuals need to see me dead or disappeared that my very existence is an act of riot. Once I start feeling worthless, I believe of who’s benefiting from my self-doubt and my insecurities.

I say no. I rest. I mute. I block. I hydrate. I snuggle.

I catch myself when my mind tries to invalidate and downplay my struggle by considering “but other people have it worse.” I’m not other people. I’m the one person searching for me. And nobody’s pain is alleviated by comparing suffering.

How can your personal mental health story help people?

Black Queer Trans Lives Matter. Visibility matters. Representation matters. To know someone goes through what you might be is reassuring, more so when their survival is complex. We’d like more stories of Black Queer and Trans people LIVING.

How would you encourage someone who’s struggling mentally and emotionally at once?

Your mind and body are responding appropriately to the specter of a worldwide pandemic. It’s difficult, but try to attach with this present moment. Whether you meditate, deal with your breath, journal, make memes — spend time in the current. You’ve come up to now and have risen above all obstacles. In a capitalist wasteland, know that your rest is radical, your self-care is self-preservation and that your value is just not determined by your productivity.

Emily M. Parker, organizer for MindscapesPGH

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How do you support your personal mental health at once? Explain why.

Along with practicing self-acceptance, I recently identified three virtues vital to my personal wellbeing: order, connection and responsibility. Specializing in these virtues, and experimenting with different strategies, has allowed me to begin moving beyond easy-to-reach solutions and tap into more meaningful achievement. I began using a free habit tracker app to maintain myself accountable in my day by day routine. Utilizing public parks has been critical to helping me feel connected to others and to nature. Reaching out to people locally provides a way of responsibility.

How can your personal mental health story help people? 

Your mental health journey is certainly one of trial and error in much the identical way that scientific inquiry is an ongoing process. I’m a neuroscientist, and I approach my mental health journey like I approach an experiment. For instance, earlier this yr I attempted mindfulness meditation. Realizing that meditation wasn’t for me prompted my exploration of other avenues, reminiscent of connecting with residents of local senior living communities in an effort to mitigate social isolation. Don’t be afraid to make small, systematic changes to find out what works for you. Experimenting with potential solutions is vital.

How would you encourage someone who’s struggling mentally and emotionally at once?

Neuroscience studies overwhelmingly indicate that high-quality sleep promotes improved mental health. If you could have the chance during this uncertain time, sleep may be step one toward relief. Combining basics like sleep with more personalized solutions seems to work best for a lot of. Seek skilled help if you happen to think you could have the ability to profit. There are a lot of free resources on the market, including tools like phone apps that may allow you to construct the muse for higher days to return. Perhaps calling an elderly member of the family or walking across the block works best for you; just don’t forget to experiment.

You could be surprised with what you’ll do.

Rachel Kallem Whitman, creator of Instability in Six Colours: A Bipolar Memoir, adjunct faculty at Duquesne University

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How do you support your personal mental health at once? Explain why

Things have been tough, but I even have two types of self-care which might be really, really helping me stay protected, sane and content: pills and pups! Bipolar disorder is just not my identity, so I do every little thing I can to quiet my symptoms. They get loud, but with the suitable tools, I may give them a heavy “shush.” Medication is certainly one of my favorite tools. Meds play an enormous role in keeping me centered and protected, and so they empower me to be myself and live life the perfect I can — even during a quarantine. Meds are vital, but definitely not as cute as my pups! During this tumultuous time, they make me feel purposeful and hopeful. Right away we’ve got little or no control over what’s happening on this planet and in our lives, and this lack of control feels overwhelming and frightening. But while I can’t control the stress of the universe, I can take excellent care of my pooches who’re the middle of my universe. Taking good care of them is taking good care of me.

How can your personal mental health story help people?

Hope, kindness and compassion will not be things we keep for ourselves. They’re things we share. Telling your story, creating protected spaces and practicing empathy builds community and reminds people they’re not alone. I share my story because, if we don’t raise our voices, we’ll ignore one another.

How would you encourage someone who’s struggling mentally and emotionally at once?

What makes you’re feeling higher? Do it. Now greater than ever we’d like to reflect on our needs and commit to taking good care of ourselves. Don’t just discuss slapping on that lavender face mask. Do it. Don’t just discuss learning the ukulele. Do it. Don’t just discuss Zooming with family and friends. Do it. You get the thought! It’s worthwhile to find and fill your individual toolbox; determine what works for you, what doesn’t, and ensure it becomes a part of your routine — each during this crisis and within the life that follows.

Corrine Jasmin, artist and filmmaker

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How do you support your personal mental health at once? Explain why.

We’re all within the thick of navigating and processing something intense. To say I even have a whole grasp on this shift occurring wouldn’t be a full truth. I don’t have a strict routine. I struggle waking up at the identical time day by day. I don’t cross every little thing off my to-do list. My desk is cluttered with sticky notes. Some days are very brilliant and clear and others are foggy and hazy. Nothing because the starting of March has been linear for me. I’m sure many relate.

How can your personal mental health story help people?

I’ve been prioritizing myself, giving small rewards, things to stay up for, and attempting to remain present. I rest once I can. Rest may be very mandatory. Even in a culture that tends to base self value off productivity and motion. What’s helped me is staying connected and specializing in what I can control. I’ve reminded myself of my resilience and things I’ve overcome before. Things we’ve all overcome before. I’m still working on maintaining a balance.

How would you encourage someone who’s struggling mentally and emotionally at once?

Monitor your energy and take heed to your body! Don’t overexert yourself or put an excessive amount of in your plate. Release pressure. If there’s a strain placed on your emotions, ask yourself, ”Is it expendable?” Stay connected to family members. In case you need alone and recharging time, take it. Calm the urge to over-explain saying “no.” Human connection is crucial, though, even virtually. Reciprocate love when you may, if you could have the space. Honor what’s best in your health. Your energy is precious. With turmoil surrounding us, turn inward. and meet your basic needs. Resist over-comparing. What’s working for a friend may not be just right for you. Make comfort food and take a day to do nothing. Be outside with yourself. Exhibit compassion. Our bodies and minds are processing. We are able to’t forget to fuel them.

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How do you support your personal mental health at once? Explain why.

Isolation is real, and being proactive to handle yourself is incredibly vital. The way in which I’ve been taking good care of my mental health now could be to ascertain in with myself day by day. I discuss issues with my trusted support system. I’m maintaining a healthy weight loss plan and planning out my family’s meals to feel more on top of things. I’m understanding a minimum of five times every week, but not all of my workouts are an hour long. Sometimes, all I even have time for is quarter-hour. Most significantly, I’m showering day by day. It’s easy to feel like there’s no must shower, but personal care is a crucial and straightforward solution to put your mental health first.

How can your personal mental health story help people?

Living with Generalized Anxiety Disorder and Panic Disorder has been a challenge and a journey. A serious a part of my story is how stigma stopped me from getting help. Sharing my story gives me the chance to finish the stigma that so deeply impacted my life. Telling the world my struggles, hopefully, gives other people permission to do the identical.

How would you encourage someone who’s struggling mentally and emotionally at once?

To anyone on the market struggling, I see you and I feel you. I’m so sorry for what you’re going through, and I understand how heavy it’s to hold the burden of this. I wish you the chance to pause and take into consideration the way you’re feeling and (hope) that you simply understand it’s OK to feel nonetheless you’re feeling. Your feelings are valid, but they don’t must be everlasting. You would not have to live this fashion. There may be a lot help on the market, and also you need to live a joyful, healthy and exquisite life. Share your story with someone. Speak up and get the allow you to deserve and know that it’s going to pass. It can recuperate and you may endure.

Kai Roberts, skilled mental health speaker with Energetic Minds

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How do you support your personal mental health at once? Explain why.

I’ve been leaning on the tools that I learned in therapy. I’ve been exercising once I can, meditating, finding ways to chill out my body and attempting to maintain my focus in the current. These are the activities that helped me through my anxiety disorder, and through this crisis, they proceed to maintain me centered. I’ve also found a way of calm by consuming news and social media carefully. This permits me to maintain my mind in a more positive space. My personal perspective is that I can only give energy to what I can control, and my family and I are doing every little thing we will to maintain ourselves and others protected.

How can your personal mental health story help people?

Over the course of my anxiety disorder, I experienced the extremes of that emotion. Panic attacks, obsessive and intrusive thoughts became fixtures in my life. On reflection, this dysfunction could’ve been prevented if I used to be educated on mental health and was acquainted with the symptoms of hysteria. I’d’ve sought help from a therapist sooner. The lesson my story leaves people is that mental health is real, that these emotions are a part of the human experience and that there are healthy ways to address this emotion when it begins to get the perfect of you.

How would you encourage someone who’s struggling mentally and emotionally at once?

Please know that your entire feelings are valid. Our lives are changing in a short time, panic is being perpetuated and every little thing we all know and love seems distant. To the extent you could, find solace within the proven fact that everybody on this planet is experiencing the identical crisis. In case you need assistance navigating your emotions, there’s nothing incorrect with looking for the assistance of a therapist. Be gentle with yourself and find activities that calm you. Don’t pressure yourself to maintain a way of normalcy. Nothing about this time is normal. This crisis too will pass!

Alyssa Cypher, executive director of Inside Our Minds

(Photo by Kat Procyk/PublicSource)

How do you support your personal mental health at once? Explain why.

I’m spending time every week in peer-run mental health and disability mutual aid spaces, whether or not they be support Zoom calls, Facebook groups or game nights. Having a community that understands the unique needs of an individual with lived experience is significant for me right now — there’s solidarity, support, empathy and understanding from individuals who have similar experiences to mine. These are the spaces to request resources, ask for advice or vent to people. These spaces affirm my experiences and make me feel empowered in caring for myself and my community.

How can your personal mental health story help people?

I believe toxic positivity is at all times a problem, nevertheless it’s very true now. All emotions are valid, especially in a crisis, and it’s okay to have days where you’re feeling down, depressed, anxious, irritable and stressed. It’s okay to not be productive. It’s okay to be emotionally affected by this case. We frequently attempt to pathologize and individualize every little thing that happens to us, when in point of fact we’re experiencing a collective trauma. Knowing how you can reply to that’s difficult. It is usually difficult to seek out accessible, inexpensive, culturally-responsive and anti-oppressive mental health resources and support, especially for anyone who hasn’t navigated our mental health system previously. This is very relevant to people from oppressed communities who’re experiencing the worst of the pandemic’s inequity, along with ongoing oppression in our society.

How would you encourage someone who’s struggling mentally and emotionally at once?

For individuals who are struggling, I encourage you to succeed in out to peer-run mental health and disability organizations and mutual aid spaces for support, along with looking for any mental health support that’s relevant to you. Having people to speak and interact with who’ve similar experiences makes an enormous difference. I’ve seen these spaces help community members get connected with resources, find needed supports and navigate difficult situations from an empathetic lens.

Jenna Baron, executive director of ARYSE

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How do you support your personal mental health at once? Explain why.

I’m sure I’m in the identical boat as many other people in saying that I’m still determining how you can support my personal mental health. Throughout this pandemic, on some days, I get up feeling good and normal; other days, I get up anxious, stressed and sleep-deprived. I’ve been using self-talk to remind myself: “I’m enough. I’m doing enough. I think in myself. I’m going to get through this.” And as cliche as it might sound, I’ve also been relying heavily on gratitude. Everyone deserves to have the things I’m most grateful to have now — health look after myself and my family, a payheck, food, shelter and safety. It’s vital for my mental health that I get to be a part of movements that make our systems more accessible and supportive for everybody.

How can your personal mental health story help people?

I hope my personal practice of positive self-talk generally is a easy practice folks can adopt if it fills the suitable gap. Every part I tell myself — “I’m enough. I’m doing enough. I think in myself. I’m going to get through this” — is relevant to everyone. But you may as well discover your individual mantras and private reminders that feel more relevant to your experience. Negative self-talk is a typical, destructive force in lots of our lives. Everyone has intrinsic power and value, and sometimes we’d like to remind ourselves that that is true and that we’re vital in precisely where we’re in life.

How would you encourage someone who’s struggling mentally and emotionally at once?

Be gentle on yourself. Our negative self-talk and insecurities often make things spiral uncontrolled. For me, step one is recognizing that I’m doing the perfect I can, that I’m vital and helpful and that things are going to recuperate. From there, I’d recommend they seek help, in the event that they haven’t already. Seek advice from a friend, co-worker, mentor or member of the family who has a therapist or is open about their mental healthy journey. I believe it’s vital for people to recollect they aren’t alone and that there are people on this planet who love them, imagine in them and need to assist.

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How do you support your personal mental health at once?

I exercise so much, I walk so much. I actually attempt to create so much, so I do a variety of motivational speaking and writing as well, so I create a variety of inspirational videos, blogs and things that help encourage people. That keeps me going as well, and being lively with my church.

How can your personal mental health story help people?

I’ve created a post called “navigating the brand new normal” and I said, “You understand, times of great challenge are opportunities (to reset and grow) so that is an important time to reset and grow, and take a look at the things around you and look internally. Helping others I believe is significant too, when the main focus isn’t on us, but some people don’t have that privilege. Some persons are really struggling and you realize some people don’t even have their basic needs met. But not being afraid to ask for help if you happen to need that as well, whether mentally or if you happen to need something material. Don’t be afraid, don’t be afraid to ask for what you would like.

How would you encourage someone who’s struggling mentally and emotionally at once?

I’d encourage them to know that this too shall pass. It won’t last eternally, but allow them to know,  Don’t be afraid to succeed in out for help, but just maintain hope for a brighter future … that things will recuperate, that it is a phase you may look back at, not a lot a phase, nevertheless it’s a time period. You look back in history where we’ve had pandemics that, unfortunately, some people didn’t pass though, but many individuals have survived. They will make it through this.

Is there anything you’d prefer to add?

It’s vital that we take our mental health seriously, that we don’t just ignore our feelings and sweep things under the rug. I believe especially for the Black community specifically, you realize, a community that has been historically marginalized and hasn’t really put a deal with mental health because people just attempt to survive.

I believe it’s vital for all people, but people in marginalized communities especially, to succeed in out for help, telemedicine or whatever, and realize that they don’t must suck all of it up or hold all of it in. It doesn’t make you soft or weak since you seek help. All of us need assistance sometimes. I would like to seek advice from people sometimes, and I’ve talked to counselors before. You may get help, you don’t must walk alone. People do care about you.

Emma Folts is a PublicSource editorial intern. She may be reached at emma@publicsource.org.

Juliette Rihl is a reporter for PublicSource. She may be reached at juliette@publicsource.org.

Mental health reporting has been made possible with funding by the Staunton Farm Foundation, but news decisions are made independently by PublicSource and never on the idea of donor support.

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