As a person who suffers from depression and PTSD, I know that mental illness is a journey filled with struggles. However, I managed to find ways not to rely on prescription medications to help me. Here are some recommendations. Starting your morning by hearing or viewing something tragic will bring you down or trigger something mentally. Instead, try to find something either on television or YouTube to make me laugh. Other options I use are yoga and meditation [GR1] as both practices are effective to reduce anxiety, depression, and emotional disabilities. Exploring a new hobby like baking or painting can be relaxing, even washing dishes has been shown to be relaxing and calm the mind. According to tinybeans.com “Researchers discovered that those who cleaned dishes mindfully focusing on smelling the soap, feeling the water temperature, and touching the dishes experienced a 25% boost in emotions of inspiration and a 27% decrease in nervousness”. Also, eating healthy and taking vitamins can help improve not only your overall physical health but your mood too. Stay off the grid for a little while! spending too much time on social media, and smartphones can create stress and cause isolation. As far as communicating with someone like a friend or a loved one, try talking to them physically over the phone or face to face in a fun atmosphere like a restaurant or a park. Vocalizing can help develop clarity and exercise our brain to think before we speak when expressing ourselves. But be sure you surround yourself with people who are positive and uplifting. If you are not sure about talking with someone close to you or do not feel comfortable talking to a licensed therapist, try to seek a support group. It is a group of people who share similar experiences and offer support, comfort, and insight to one another. There are community support groups that do activities together, for example, playing volleyball or going on trips. Although, there are different practices, spirituality, and religion are known to help guide us to understand the meaning of our life including, how to become more grounded and at peace with ourselves. It can even help you let go of the past and focus on the present moment with mindfulness. In conclusion, take one day at a time on your journey of healing. It does not happen overnight, but if you try one of my tips or someone else's positive advice you are on the right path to helping yourself.

From a young age, I studied different styles of dancing: ballet, jazz, modern, hip-hop and Bellydance, and became a professional performer and instructor. Since I was a teen, I watched women on cable competing in fitness competitions, demonstrating their strength and agility. I was so fascinated with their performance. I aspired to become one of them, to compete and become a fitness model! For years I’ve honed my skills and worked towards my aspirations by personally training, teaching group fitness, and trained under others who have had many years of training and built a name for themselves. Eventually, I became a group fitness instructor for the Chicago Park District and built a name for myself as well. Along my journey, I began furthering my education to obtain a bachelor's degree in community health/ exercise science and become a clinical exercise physiologist. What inspired me the most to walk the path I do now was the accident that almost ended my life. On August 10th, 2010, I was in a near-death car accident. I was severely injured to the point I was nearly announced dead upon arrival. I was told that I wouldn’t have survived two surgeries or my injuries, nor had been able to walk again if it wasn’t for the definition in my muscles and how active I was. That life experience motivated me to become more dedicated to stay active in fitness and help others with challenges to continue to live healthy and function in their daily life.