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Op/Ed

10 mental health apps for active maintenance and mindfulness

(EDITORIAL) There are virtually hundreds of apps available to help you deal with mental health problems. Here are 10 good services which can help you monitor your mental health and help you learn to reduce stress.

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talkspace mental health

Let’s face it, making an appointment with your doctor isn’t always easy. When it comes to mental health clinicians, it can take three to four weeks to get an appointment. Most clinicians only see patients during the day, and if you need prolonged therapy, it can be difficult to get away for a couple of hours each week to see someone.

Fortunately, the internet has some answers. There are virtually hundreds of apps available to help you deal with mental health problems. Here are 10 good services which can help you monitor your mental health and help you learn to reduce stress.

**Please note** – If you’re in a crisis, you should seek professional help immediately. Call 911, or the National Suicide Prevention Line at 1‑800‑273‑TALK.

Below are 10 wonderful mental health apps to choose from:

1. Breathe2Relax
iOS, Android
Free

Breathe2Relax walks you through belly breathing, which is supposed to decrease the body’s fight-or-flight response. Before you do the exercise, you measure your stress. When finished, you report how you feel. This is a good reminder to practice healthy breathing techniques and to slow down when stressed or angry.

2. Lantern
Web-based with iOS supplemental app for users
Monthly fee

With Lantern , you take an assessment to test to find your strengths and weaknesses and what you want to work on. You’re matched with one of their customized plans and a professional coach who is an expert in cognitive behavioral therapy (CBT) techniques. It is a subscription based service, but the price per month might be less than a weekly appointment with a professional therapist.

3. Talkspace
Web, iOS, Android
Monthly fee

Talkspace is a subscription therapy service, with therapists available throughout the day. You send a message to your therapist in a private chat room. There are no contracts, and you are charged on a monthly basis. All therapists are carefully selected and have more than 3,000 hours of clinical experience.

4. PTSD Coach
iOS, Android
Free

The Department of Veterans Affairs’ National Center for PTSD developed PTSD Coach app for veterans, active military personnel and civilians to help deal with the symptoms of PTSD. It’s not a clinical tool, but it can help you track symptoms and find out what works over time. I felt like it was a bit clunky to set up, but it’s very practical in nature.

5. Optimism
Web, iOS, Android
Free with in-app purchases to send data to a clinician

Optimism is an app that focuses on self-tracking your mood and other triggers to your mental health. Not only can you get a better understanding of your mental health and find methods that work in reducing stress, you can also set up a wellness plan. The fee-based aspect of the app lets you send information to your clinician. Your family members can also use the app to help give you information about your behavior.

6. SAM: Self Help for Anxiety Management
iOS, Android
Free

Cope with anxiety using SAM. The app offers 25 self-help options that can be personalized to your own worries. You record your anxiety levels and identify triggers, then you get ideas on how to manage you stress. There is an anonymous social cloud feature where you can talk to others who are using the app. The iPhone says that the app might slow down your phone.

7. Pacifica
Web, iOS, Android
Free

With Pacifica, you have the ability to track moods and your health to better understand your patterns. You check in daily with your mood and other health habits, then complete mindfulness and therapy-based activities. Pacifica sends an email to you each week with a report. You also have the option to connect with other Pacifica users. It has many more options to help you reach your goals and to change your thought patterns.

8. Headspace Web, iOS, Android
Free for the first 10 days

Headspace helps you learn mindfulness and meditation. It’s recommended to be used in conjunction with a health provider, but if you’re trying to get better with concentration or breathing, this app has some great content. It’s easy to use, and the techniques have been shown to reduce your overall stress.

9. Panic Relief
iOS, Android
Free, upgrade to get more help with the paid version

Panic Relief helps you through progressive muscle relaxation of the arm when you’re experiencing stress and panic. It was designed by Danish researchers to help clients get over their fears. The upgraded version includes more options, such as deep breathing techniques, to help you find calm when you’re in a crowd, at the dentist, or on an airplane.

10. 7 Cups of Tea
Web
Free, subscription plans available

7 Cups of Tea boasts more than 13 million conversations as I’m writing this article. The gist of 7 Cups is that you can connect with a trained listener any time of the day or night. The caveat is that these listeners are probably not professionals, just laypeople trained to listen to someone. It’s a great option for those times when you want someone to listen without judging the situation. The paid subscriptions include a therapist for online therapy.

I am a firm believer in therapy and medication to manage depression, anxiety, or any other treatable mental health disorder. Check your insurance for access to virtual doctors and experts. I have Blue Cross and Blue Shield (Oklahoma) and I have that option through the portal.

There’s no shame in needing treatment for mental health issues.

Dawn Brotherton is a Staff Writer at The American Genius, and has an MFA in Creative Writing from the University of Central Oklahoma. Before earning her degree, she spent over 20 years homeschooling her two daughters, who are now out changing the world. She lives in Oklahoma and loves to golf. She hopes to publish a novel in the future.

Op/Ed

I’m just not impressed by the glorification of over-scheduling your life

(OPINION) If you’re one of those people who keep scheduling their calendar to the brim, check yourself to see if that’s really a fulfilling way to live.

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desk office scheduling myths

COVID has changed our lives in so many ways, especially how we think about scheduling, and as the world opens back up, people are already overdoing it, perhaps thirsty to make up for lost time. Many call these holiday weeks of historically high traveling levels, “revenge travel,” and that tracks with how we’re viewing the resurgence.

But if you’re one of those people who keep their calendar filled up with meetings, activities, and appointments, check yourself to see if that’s really a fulfilling way to live. In some circles, it’s almost become a badge of honor to have a calendar without any open spaces. If you feel as if your calendar is out of control, you’re not alone. But you are the only one who can take control of your schedule.

Might I recommend that you stop over-scheduling your time?

One of my first articles at The American Genius was about the false hustle. Being busy all the time is not good for you physically or mentally. It’s exhausting. When your calendar is full, it has to be stressful never to have time for yourself or have the ability to sit down and read or do whatever you want.

Stephen Covey, author of The 7 Habits of Highly Effective People says “The key is not to prioritize what’s on your schedule, but to schedule your priorities.” Allow for some flexibility into your schedule. Put down what’s important to you, but don’t go gung-ho about organizing your time.

Most people have a routine. I don’t need to write down certain things in my calendar, because I know that I plan to be in church on Sunday. I’m not so rigid that I won’t take a Sunday off, but it doesn’t need to go in my calendar. Much of my work through the week is routine too. I know that I have seven articles due every Monday. I usually try to get them done Friday afternoon, but if I don’t, I know I’ll have to work on them Monday.

Now, you might tell me that you don’t have a regular routine. I know some people have different activities and appointments that have to be scheduled and can’t be missed. When I was helping at the homeschool convention, I would spend time scheduling things on my calendar that were coming up, like board meetings, deadlines, and meetings. But I also tried to leave room for adaptability.

Granted, you may have to manage a group of people and need their calendar to overlap yours. If that’s the case, may I suggest having a work calendar and a personal calendar?

Just as entrepreneurs are told to keep business and personal finances separate, leave your work calendar at work.

Ease up on your time management techniques. Know your priorities and learn to say no. Your loved ones will thank you for having some time to be spontaneous. It’s not a badge of honor to keep your calendar so full that you can’t enjoy life.

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Op/Ed

Confessions of a productive person: keeping a clean desk

(EDITORIAL) Being a productive, clean person is nowhere near as difficult as it sounds – start with these simple steps focused on reduction in your life.

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productive desk

We keep a clean office, there’s no secret about that, and the desks are usually clear of papers and clutter. Some call it minimalism, others call it clean, but most people just call it “wow” and ask how we keep such clean lives.

Studies show that your brain is hardwired to have cluttered thought patterns when you are surrounded by clutter, yes, even those of you that live in a pile of papers (which of course you have “a system” for). It can be intimidating to even get started when you have a messy office, but there are a few things that anyone can do to regain control and help your brain function at its optimal rate, improve productivity, and prove to clients and coworkers that you mind the details like no one else.

Friends and coworkers ask me constantly how I get so much done in the average day, and it isn’t because of my smartphone, no, it’s because I am a focused workhorse. A huge part of that is keeping a very clean environment. Let’s talk about why that’s important (and why you should ignore the “but geniuses have messy desks” bullcrap editorials).

Perhaps you put to-do items on post-it notes or pieces of paper, or you pile up files that need to be dealt with – one of the most common reasons desks are messy. This method of task management is ineffective and tells your brain to panic because what you’re doing right now may or may not be as important as those 35 stickies, so you either pause frequently to reflect on the dozens of other unprioritized tasks, or your brain constantly churns in the background having been distracted with this mess that represents tasks, or you simply learn to tune the noise out, which defeats the purpose of your reminder system.

To change this, either implement tech tools to manage your tasks (search this site for “task management” and see dozens of tools) or keep one pad of paper or journal on your desktop.

Picking up trash to make it clean.

Another common item on desks is what? Envelopes. One of the tricks I’ve found is that no matter the envelope, it gets torn open and processed while I’m on hold or on a conference call I don’t have to speak on. Before you leave for the day, every bill should be torn open and either dealt with, filed, or if you must keep it on your desk, have a beautiful inbox or even a clipboard to keep them all in the same spot.

There are much more sophisticated methods, but let’s face it, you have to start small to ensure good habits. The same goes for files – be smart about processing paper in your downtime.

My core confession that you may have picked up on so far is that I love to trash stuff.

I didn’t use to be this way, I used to hoard paper, but it is how I began my journey toward being more productive – trashing. Remember that every time you throw just one envelope away, you’re making progress that is tangible, and you should learn to enjoy that progress and associate positive feelings with keeping things clean.

What else holds you back from keeping a clean work area and focusing on your tasks for the day? Often, books pile up or files start stacking themselves up magically. I’ve found that having aesthetically appealing storage systems (boxes, filing cabinets, files, pen holders, etc.) makes you feel rewarded for using them. It’s a subtle trick, but if you invest in your desk accouterments, you feel compelled to use them, which inadvertently keeps you organized.

Look, these are simple things to do – ditch sticky notes, deal with mail and files before you leave for the day, and surround yourself with beautiful tools that keep you organized. This is where it begins – instead of being addicted to hoarding crap on your desk, work on rewiring your brain to enjoy reduction.

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Op/Ed

No more boring long meetings, here’s how to communicate efficiently

(EDITORIAL) Communication in business is much different than in day to day life, you have to change your talking style to give information without losing engagement.

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talking in a meeting

Mark Zuckerberg once said, “The thing that we are trying to do at Facebook (now known as Meta), is just helping people connect and communicate more efficiently.” One of my biggest pet peeves on social media is the post that goes on and on and on. I’d like to think that I communicate fairly well, but I do tend to verge into over-communication every so often. I’m not an expert, but I have learned – and continue to learn – a few things about talking and writing to other people.

Know Your Audience

At a board meeting of a local non-profit, I was explaining a repair project that we had to vote on. When I got finished talking about the quotes and the insurance claim and said that we will probably come out even, the acting president looked at me and said, “why didn’t you just tell us this to start out with?” I realized I had wasted about 10 minutes because I didn’t know the audience. Definitely a case of overcommunication. All he wanted was the bottom line, but I thought the board needed to know every detail. Chalk that one up to a lesson learned. When your listener’s eyes start to glaze over, you’re probably talking too much.

Be Intentional – AKA Don’t Go Down Rabbit Trails

When I’m with my friends, I love just letting the conversation take us down whatever path. In business, I want brevity. I’m kind of a TL;DR person. Even though I want to make sure that people have enough information, I just want the bottom line. When you’re communicating with a co-worker or boss, don’t let your message get hijacked by taking a fork in the road. You’ll lose your audience.

Avoid the Obvious

I hate it when people regurgitate information or tell me what I already know. Call it mansplaining or just being thorough, but it’s annoying on the listener’s side. Give information that serves your audience, not your ego.

Don’t Assume

I could write a dissertation on assumptions. We all know the saying, “when you assume, you make an ass out of u and me…” When you’re communicating, find a balance between stating the obvious and assuming your listener knows what you’re talking about. The simple question, “do you need more information” can be a place where you can find out what your listener needs. But I’ve also learned to avoid assuming someone’s emotions or attitude about what you’re saying. Read their face, but know that confusion and daydreaming can look similar.

Good Communication Improves Productivity

When you’re an effective communicator, it directly impacts your effectiveness in the workplace. You get more done because you’re not going back and forth answering and re-answering questions and providing information. There are times when you do need to provide lengthy emails or have detailed meetings. Knowing the difference keeps you from being boring and long-winded. Take a few seconds (or even minutes) before sending that message or talking to a colleague about a project. You’ll be a better communicator.

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