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<\/p>\nI struggled with anxiety and depression on and off as a child. I grew up in a family that didn\u2019t \u201cbelieve\u201d in therapy, so I struggled through many years without help. When I arrived at college to complete my undergraduate studies, it only took about a year of being away from home for me to realize I needed to talk to someone about how I was feeling.<\/p>\n
I went to therapy for about a year during college. I saw a psychologist, psychiatrist, and engaged in group therapy. I did \u201chomework\u201d activities to manage my symptoms, and eventually took medication for a short time to address my more depressive episodes. That experience opened my eyes to all the ways that the medical community can help with mental health concerns.<\/p>\n
Once I started graduate school and student teaching in 2013, I felt the anxiety and depression start to creep back in. I \u201cdidn\u2019t have time\u201d for therapy or finding a doctor to prescribe me medication, so I went without for a few years to see if I could manage on my own.<\/p>\n
By my third year in the classroom, I was back in a therapist’s office with no idea of where to start untangling my thoughts and emotions. Thankfully, I was able to find a great therapist who has worked with me for the last six years on building the behavioral habits I need to manage my mental health.<\/p>\n
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Throughout the last nine years, I\u2019ve had to learn how to manage my anxiety while making sure I\u2019m meeting students\u2019 needs. Managing my mental health is a journey, not a destination. <\/strong><\/p>\n What follows are the strategies that I\u2019ve had success with over the years. I look at these strategies as a \u201ctoolbox,\u201d like the teaching tools I\u2019ve \u201cgathered\u201d over the years. I use different strategies for different moments in my life, and sometimes I need to try a few before I figure out which one will work best for the current situation.<\/p>\n One great place to start if you don\u2019t feel you are managing your mental health effectively is to start checking in with yourself. This can happen weekly, daily, or even multiple times daily depending on your situation. The first step is determining what areas of your life need to be monitored. To keep tabs on myself, I have a list app on my phone where I have a list called \u201cHow am I Doing?\u201d I answer honestly since this list is just for me. Here is the list I use if you need some ideas:<\/p>\n Date:<\/p>\n How am I doing with\u2026.<\/p>\n Next to each bullet point, I explain narratively how I\u2019m doing with it and what I think the cause is if I\u2019m struggling. I also note what I need or need to do to regain control over that area of my life. I do mine weekly, but you may need to do this multiple times a week or just once a month, depending on your needs.<\/p>\n Having a therapist who I trust was one of the most meaningful decisions I made. It took some time to find the type of therapist that would work best for me. My therapy sessions address not only the underlying trauma that triggers my anxiety, but also the situational issues that raise it both at home and at work.<\/p>\n Take your time when seeking a therapist. Compile a list of questions you have before your first appointment. If you have tried therapy before and didn\u2019t like it, take some time to reflect on what it was about the experience that didn\u2019t work for you. Bring that up with the next therapist, as each one is different and there are as many different approaches to therapy as there are teaching pedagogies.<\/p>\nStrategy #1: Checking in<\/h3>\n
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Strategy #2: Therapy<\/h3>\n