Remember to Take Care of Your F*cking Self

May Is Mental Health Awareness Month—But Mental Health Matters Every Damn Day

Let’s be real: LIFE IS F*CKING STRESSFUL.
And mental health doesn’t just matter for 31 days in May. It matters every single day—365 (or 366 if the universe gives us a leap year).

We all have our own battles—some loud, some quiet, some acute, some ongoing. Life changes constantly, and it can stack up fast:

Career. School. (Sometimes both.)
Aging parents. Kids. Bills. Traffic. HOAs.
You name it—we’re all juggling something.

For me, managing stress is a daily, non-negotiable priority. I work in a high-stress environment, I’m building a small business with my last brain cell, and life doesn’t pause to cut me any slack.

The difference? I’ve learned how to cope.
And while I don’t win every day, I try not to let the hard days win all the time.
Small wins matter.

It took time (and plenty of trial and error), but I found some tools that help me stay balanced. I could get all science-nerdy on the details—and I might, if you want that in a future post—but for now, here’s what helps me. (Quick disclaimer: I’m not a healthcare professional. Just a regular human who’s been through some sh*t.)

1. Feed Your Body Right, Feed Your Mind Right. - That's right, your nutrition matters to your brain....literally.  I'm not a nutritionist, but I am a fitness enthusiast.  Recent studies have attributed excessive sugar intake to affect your dopamine levels in your brain.  Unstable dopamine levels can cause anxiety and fatigue.  Like I said, I'm not a healthcare professional.  But I am living proof of getting off the couch one day in my late 20s, fixing my unhealthy body by abandoning process foods and exercising.  That sedentary life was gonna fast-track me to a heart attack.  Keep it simple, and eat foods that you can pronounce the ingredients.  We also live in an insulated society post-COVID.  Many of us work indoors and remotely, which deprives our bodies of Vitamin D.  Take those supplements and GO OUTSIDE.  20 min at the minimum. 
2. MOVE - I'm not saying move from home...unless that's the major source of your stress.  But move your body.  Keep it simple.  Try a fitness class.  Go for a hike.  Walk your dog and explore new places.  Exercise isn't just about getting killer abs and swole biceps - it's about brain chemistry.  Your body needs to MOVE.  It has been proven that exercise increases our cognitive function.  When we exercise, it increases our Brain Derived Neurotropic Factor (BDNF) in the hippocampus, which improves our learning capabilities AND can moderate depression symptoms.  If you include high-intensity exercises, neurotransmitters such as serotonin, dopamine, acetylcholine, and norepinephrine will BOOST.  You can literally cure your depression symptoms with this.  Studies suggest at least 150 minutes of moderate activity a week.  That's literally 20 minutes a day.  For high intensity, 75 minutes per week at the minimum. Stop doom scrolling and MOVE. (Sorry, I nerded out on that one.)
3. Program that internal "ON/OFF" switch. - Most of us blur the lines between work and life.  From the moment we wake up, work and stress are instantly in our thought process.  Create a routine to "wind into" the day.  Don't check your phone right away.  Make your cup of coffee (or tea), and enjoy it in silence.  If you have a patio or a balcony, do it there.  Somewhere your can be left in peace for at least the first ten minutes of the day.  Same deal when you get back home, "wind down" from the day.  Spend time with your loved ones.  And try some digital detox at least weekly.  Hide that cell phone on your day off for a few hours.  Pick up a hobby that you can enjoy.  It can be that balance your mind needs. 

I’m not here to sell you some magic cure. This stuff is hard. It takes effort. And some days will still suck. But making one small change today might be the thing that helps you fight back tomorrow.

In case no one has told you this recently:

YOU MATTER.

YOU ARE LOVED.

AND YOU DESERVE TO BE HAPPY.

- Jess