Think Positive

By Abbie Lewis

In the past few years, self-care has become a very hot topic. Positive affirmations are a genre of self-care that I’ve recently been curious about. I never really knew how I felt about them and if I’m being honest they really did seem silly at first to me. Why do I need to tell myself in my mind, or out loud, that I’m awesome, and worthy of happiness? Surely that’s not going to do anything for me. But then I did a little research and found that there is a lot of science and theory behind it all.

Women are nearly twice as likely as men to suffer from depression. For women especially, things like positive affirmations can really go a long way. Positive affirmations come from the self-affirmation theory, which basically states that everyone needs to establish a sort of self-identity that is positive and warm, and assures oneself that they are deserving of kind words. I can only speak for myself, but I know that I often have a very negative inner voice when it comes to myself. I don’t always think very highly of myself. This can be a dangerous journey toward depression and the very simple act of telling myself positive things can help steer me away from that. It may sound silly, but wouldn’t you rather feel a little silly sometimes than suffer from depression?

The fun thing about living in our world of technology and social media is that there are all kinds of different apps, or profiles on socials to help beginners. I know that I didn’t even know where to begin so these tools are very useful just to give examples of affirmations and get you started. A couple of easy examples are:

I love and approve of myself,

I choose to enjoy this moment,

I am smart,

I am brave,

They can be as easy as that or as long and in depth as you want to make them, as long as you are always speaking in a positive light. This is such an easy tool for a long and happy life.

What is Feminist Psychotherapy?

“Sister, I believe you”

By Emma Gilham

Living in a violent, patriarchal world is taxing on the mind and body. How can womxn heal from trauma, build resilience, and understand societal factors that contribute to their struggles? One answer may be feminist psychotherapy. Psychology Today describes feminist therapy as, “…an integrative approach to psychotherapy that focuses on gender and the particular challenges and stressors that women face as a result of bias, stereotyping, oppression, discrimination, and other factors that threaten their mental health.” It is also described as establishing an equal relationship between provider and patient. Indeed, feminist psychotherapy should not only be for womxn. It has the potential to help those affected by toxic masculinity, rigid gender norms, and gender dysphoria.

The article “In Mexico, Therapy Rooted in Feminism Is a Healing Pathway for Many Women” by Chantal Flores, explains how many womxn in Mexico use feminist psychotherapy as a means to reclaim agency and understand gender-based violence from a political perspective. For context, Mexico has high rates of femicide and gender-based violence, with at least 11 women killed daily. Bianca Pérez, a psychologist interviewed for the article said, “From the feminist perspective, we’re reclaiming our body, which has been a territory colonized, raped, and long attacked by men” (Flores). Misogyny within healthcare, employment, and even other psychotherapies is also addressed. Flores writes that women experience mistreatment, judgement, coercion, and non-consensual treatments in the country’s healthcare system. These acts of violence could have long-lasting effects on the victims, in which therapy is necessary. By focusing on the premise of “the personal is political”, patients have the opportunity to learn how systemic patriarchy and societal norms have shaped their experiences.

Feminism has the power to heal, empower, and bring people together. It is a disservice to not utilize it in spaces of gender-based trauma. We deserve healthcare committed to and invested in destroying the patriarchy, and feminist psychotherapy is just the beginning.

 

Reading Through Winter

By Jordan Tunks

With winter only a month away, colder air is upon us. With colder weather it is harder to go outside and enjoy the outdoors, but that doesn’t mean we can’t enjoy ourselves. This can be a great time to either get caught up on some reading, or begin reading the books you have kept an eye on throughout the year. Reading is a great self-care activity and allows you to get in touch with yourself and learn new things that you may not have known before. Books are also a great way to find encouragement and empowerment for women. In this blog I will cover a few books from a couple different categories. There are books from all different genres in the lists, you just need to find what you enjoy most.

The first category will be woman empowerment. Present over Perfect by Shauna Neiquist is a book about being present in the moment and living life how you want instead of trying to be perfect all the time. Trying to be perfect all the time can be mentally draining and is bad for your well-being. Living life how you want to live will be so much more rewarding than trying to be perfect. This is a good choice for women to read with all the responsibilities that fall on them. Sometimes it is hard to live in the moment and not think about the next big thing coming in life. It can be difficult to not be stressed over things in the future that cannot be controlled in the moment. This can be helpful in learning how to live in the present and let the future, stay in the future.

The second category will be self-love. A category than many women struggle with. The beauty myth: How Images of Beauty Are Used Against Women by Naomi Wolf. This book expresses the beauty myth of women that there is an obsession of physical perfection that traps the modern woman in an endless spiral of hope, self-consciousness, and self-hatred as she tries to fulfil society’s impossible definition of the flawless beauty. Women have such high standards set for them and they have no control over it. They are always seeing social media posts that make them compare themselves to someone that is completely different from them. This is very unhealthy, and this book can help guide and teach women how to love their body the way it is.

The last category is defining self-worth. Own your everyday by Jordan Lee Dooley dives into how to deal with disappointment, remove labels and escape from expectations, remove excuses and unnecessary stress about the uncertain future, and stop thinking that there is an exact path you must follow. This book can help you overcome shame, practice gratitude, and redefine success to fit your life. Women tend to pay a lot of attention to expectations that lead to more stress and anxiety. This book can help tackle this issue and allow one to live her life without always trying to please others and live for herself.

Books can be a great way to find motivation and encouragement from other women. There are a ton of books in different categories that can fit everyone’s lifestyle. Finding what fits best for you will open up a whole new world you may not have known about in literature.

Winter Skin Care Tips for Women

By Jordan Tunks

Cold, dry air is becoming more prevalent as the winter months are approaching. Dry, itchy skin can lead to more serious issues such as eczema or rashes. The pressure is higher for women to maintain healthy soft skin during these damaging months than it is for men. Popular media, and big brands try to push skin care heavily on to women throughout the winter months, and because conditions such as rashes and eczema become more prevalent, women become more desperate to maintain their once glowing skin, and tend to buy into the propaganda surrounding skin care products. But your anxiety, or discomfort may be being exploited for a big company’s gain.

According to WebMD, female skincare products are on average $3.09 more per ounce than male skin care products. These products can be facial moisturizers, body lotions, or shaving creams. These products aren’t exactly necessity items, but when society is pressuring young women to maintain glowing, filtered skin during the cold dry months, the products in this list suddenly seem a lot more crucial to a lot of women. Knowing that the added societal pressure will push women to go out and buy these items is exactly why the prices are so skewed. Even if they are the same exact product, the ones marketed to women are priced higher than the ones marketed for men. Not only is the pressure placed on women by society’s standards unfair, but to make matters worse they make it more expensive to try and keep up with the standards. While it is important to iterate there is absolutely no need to conform to these standards, there are some tips and tricks to keep your skin as healthy as possible, while spending as little money as possible.

Such as, a societal norm set for women is to keep their legs shaved, and this can be more difficult in the winter months. Some women choose to shave in the shower and this can quickly dry up the skin if not taken care of properly. Making sure to use some sort of product while shaving such as shaving cream, conditioner, or coconut oil can help reduce irritation and cuts to the skin. When getting out of the shower it is also important to use a moisturizer that includes hyaluronic acid to help retain the moisture. Though it may be a first reaction to grab the best smelling lotion on the shelf, it is also important to avoide strongly scented lotions as these can dry out the skin faster. And even though this is a norm skewed towards women, make no hesitation when shopping for these products to check the products catered to men. These products typically are similar to or the exact same as the female brand but, at a cheaper price.

Another area to focus on is the face. Facial skin is typically more sensitive than other skin. Everyone has different skin types, so everyone will have a different routine for whatever works best for them. A few things that should be kept in mind are to make sure to still use a moisturizer with sunscreen even in the winter months. Having separate moisturizers for the day and night is also important so that when you go to bed you are not applying sunscreen that will clog your pores. When washing your face, applying your moisturizer soon after is important to keep skin moisturized. Although there are not a lot of facial products catered to men, comparing brands to each other can be financially beneficial. Big brands will usually dress up products in pretty packaging and use beautiful models to sell their item, but there is usually an off brand item that is just as good, or even better in quality, but cheaper than the name brands.

On your next trip to the store to buy any skin care products, check the men’s section, check the cheap racks, and make sure to look at the ingredients in the product while comparing. Weather you are shopping for shaving cream, body lotion, or facial moisturizer there may be a very similar product for cheaper than the name brand female product. Don’t let big brands fool you into spending more money for the same product only because it is catered to women

It’s Okay Not to be Okay Right Now.

By Mia Lukic

A global pandemic. Nationwide protests. An election. The everyday, mundane life annoyances. It is no surprise that most people are on edge and struggling right now. When will the pandemic end? When will we see our families and do the things we like again? Who will be the next president of the United States? Will we know immediately or will this take days, weeks, months? How will the choice impact my rights? The safety of our friends and families? The state of our environment?

A study conducted by CARAVAN and The Maple Counseling Center reported that 52% of people reported that their mental health has been negatively impacted by the 2020 presidential election. 64% when it comes to Gen Z and 57% when it comes to Millennials (healthline).

Not only that, but the Pandemic has been detrimental to mental health as well. A Total Brain survey announced today that 83% of women and 36% of men had experienced an increase in depressed moods. 53% of working women and 29% of men have experienced an increase in anxiety since February. The effects have been disastrous for everyone, including and especially women.

The CDC reports:

“Stress during an infectious disease outbreak can sometimes cause the following:

  • Fear and worry about your own health and the health of your loved ones, your financial situation or job, or loss of support services you rely on.
  • Changes in sleep or eating patterns.
  • Difficulty sleeping or concentrating.
  • Worsening of chronic health problems.
  • Worsening of mental health conditions.
  • Increased use of tobacco, and/or alcohol and other substances.”

So what do we do when we feel like everything is awful and there’s little we can do?

Remember to put yourself first. Your mental health is important and self care is mandatory. Despite the world not pausing and deadlines and due dates persisting, find time to do what makes your heart happy. Go outside, draw, read, watch a show. Many websites suggest a social media cleanse or limiting news/politics.

Hopefully you can find time to pause and take care of yourself, and remember that you’re not alone in feeling this way. It is expected and okay to be frazzled, anxious, angry, or however else you are feeling. There are so many people that care and want to be with you through all of this. The UMKC Counseling Center has great resources and opportunities to speak with professionals, and know that 105 Haag Hall always has a listening ear and a helping hand.

 

SAD Winter Blues

By Abbie Lewis

It’s that time of year again where it’s dark all the time, or so it feels, and cold as all get out. Not my favorite of the weather options but we don’t get much of a choice living here in the Midwest, do we? I know that for a lot of us students, things are getting kind of stressful as well since we’re now over halfway done with the semester and things are piling up. People make a lot of jokes sometimes about the depression getting to them around this time, and about Seasonal Affective Disorder, but it is a very real disorder, and it’s never more important to monitor your mental health than in the cold months, especially for women.

Seasonal Affective Disorder, or SAD, as defined by the Mayo Clinic, is a type of depression related to season and weather changes. People don’t always realize it, but the sun and good weather really can play a huge part on our moods and emotions! Going without them for a long time when things are already stressful can be very hard. I know that I personally go through this kind of depressive slump throughout the winter. When we get a random sunny day with even a glimpse of the 40s, I get beyond excited and feel the need to do my make up, get all cute and make the most of it!

This is especially crucial information for women.  According to Mayo Clinic, women are nearly twice more likely to be diagnosed with depression than men are. It’s partly due to our biology and our hormones, but it’s also due to the immense amount of social stressors women experience. A lot of women work a job as well as carry most of the weight in their home life, making depression a much more prevalent thing for them. During the cold seasonal changes, when SAD can occur, it can be very hard for women, especially the many of us who already battle with chronic depression.

There are ways to combat SAD though, cool things like a lamp that mimics the sun and you can set it to be an alarm for you in the morning so it’s more like waking up to sunlight. As always, therapy can help tremendously too! I’m no expert by any means but I think that making sure you go easy on yourself during these times and staying as positive as you can, can help a lot. Hang in there and we will make it through this cold winter and come out on the other side!

 

My Secret Eating Disorder

By Abbie Lewis

I’ll never forget the day I stepped on to the scale and saw a number that horrified me, and made me want to change everything I knew about myself. I used to be a very overweight woman. I didn’t know or care a lot about healthy living, nutrition, or any of that stuff. What I did know was: that number I saw when I looked down made me feel disgusted with myself, and made me want to take drastic measure to make sure it decreased. Looking back now, I realize that that was my first mistake, not loving my body for what it was and not deciding to go a way that would benefit my health as well as celebrate who I was. Instead, I developed an eating disorder and went about things very wrong.

Eating disorders are common, and I’m sure if you really investigated, you would find that you know someone that has or had one at some point in their life. In fact, over 30 million Americans have experienced an eating disorder at some point. The most common eating disorder is anorexia nervosa, a disorder that implores people to starve themselves. The eating disorder that I developed was bulimia nervosa, where one either purges the food they intake via self-induced vomiting or using laxatives. I would eat what I considered pretty healthy but then take an obscene amount of laxatives to purge everything out of me so that I could lose weight rapidly. It worked to an extent and I dropped weight pretty fast but the pain it was causing me was unbearable. The stomach cramps and nausea was so intense that soon I saw what I was doing was wrong and changed my ways. I then did my research and learned how to be healthy and exercise to lose weight and ended up dropping over 50 lbs. and becoming very proud of my accomplishment.

I’m not telling you all of this to make you think that you have to be thin to be pretty or happy or feel accomplished. In fact, I’m trying to tell you the exact opposite. Going to insane lengths like bulimia to lose weight all because you’re so unhappy with yourself is not the way and chances are, there’s something going on inside that you probably need to deal with or you’ll never find inner peace. During my weight loss journey I also learned a lot about myself and what makes me happy and I truly believe that that is the reason I become so proud of myself. Being a woman or non-binary person in today’s beauty standards is really hard and I think we all need to be there for each other and lift each other up. We should share out stories and become one with them and only then can we learn how to overcome our hardships.

Fall into a New Hobby

By Jordan Tunks

With Fall only two weeks away, depression and anxiety will be on an increase in women. According to Anxiety and Depression Association of America, from the time a girl reaches puberty until the age of 50, she is twice as likely to have an anxiety disorder as a man and anxiety disorders also occur earlier in women. This is important for younger women to know so they can be aware of the signs. Common signs are irritability, low motivation, increased heart and breathing rate, and trouble sleeping. Knowing these signs and can be critical in taking the proper steps to get the help needed.

With colder weather coming it is sometimes hard to find activities to help fight depression and anxiety. Some activities that can help alleviate these poor feelings are cleaning, cooking, finding a good book to read, or doing arts and crafts. Finding a hobby that can be done indoors is important for fighting and coping with these sometimes-negative feelings. This can be a time to find a new hobby as well. Learning more about yourself is important and finding activities that you enjoy is important in keeping calm and keeping your feeling positive.

Keeping in touch with family and friends can also help with depression and anxiety. If you have a close relationship with someone, simply talking to them can help ease the mind and bring you a calming feeling. Having normalcy can be comforting instead of having new conversations and experiences that could increase anxiety. Sometimes it is hard for people to venture out to new things or even have conversations with new people so keeping close friends and family can be beneficial.

Pink October

By Jordan Tunks

October is Breast Cancer Awareness Month. According to Young Survival Coalition, in 2015, there were 231,840 cases of invasive breast cancer. Breast cancer is the most common cancer in women aged 15 to 39. Early detection is a vital component in recovery and remission. Most insurance plans offer a free mammogram once a year. If one doesn’t have insurance and are below the poverty line, Wyandotte Public Health Department and Swope Parkway Health Center offer free mammograms here in Kansas City. On Freemammograms.org you can search any state and city to see where free mammograms are offered and the criteria for these. This could be critical in saving someone’s life if they aren’t sure where to go for help.

According to Young Survival Coalition, 80% of young women diagnosed with breast cancer find the breast abnormality themselves. Knowing how to conduct these tests on yourself is a very important tool to know. Doing these tests on yourself is important to do at least once a month. Using your fingertips and circling the nipple and tracking to the outside of the breast is a simple way to check for any new bumps. Also looking for redness and new markings is important.

Approximately 30% of all breast cancer in young women occur in the few years after a woman has had a baby or while she is still pregnant. If you are pregnant or have been pregnant in the last five years, your body is more vulnerable and can become more susceptible to things like Breast Cancer. All women, but especially mothers, should be informed on when and how to do this exam on themselves. Check out this diagram and become familiar with how to perform the exam properly, and make sure to make yearly appointments for mammograms to ensure you are staying as healthy as possible!

New Times, Same Habits

By Jordan Tunks

The world we live in today is very new and different. Everyone is being impacted differently, and are experiencing new obstacles and barriers to overcome every day. One thing that we should be focused on while we are stuck inside and have limited access to gyms or recreation services is our physical health. Women tend to have lower iron compared to men because of pregnancy or heavy menstruation. Women lose a lot of blood during periods and childbirth, so it is important to replenish this mineral. Being low on iron can cause dizziness, weakness, and headaches. These can severely impact one’s daily lifestyle. Adding beans, dark leafy greens such as spinach or kale, nuts, or whole-grain bread can increase the iron intake and prevent the headaches and dizziness. Some easy ways to add these into your diet could be to add them into a smoothie, eat a salad every few meals, try a new bean soup, or trying a new trail mix.

Sometimes it is difficult to add these things to a diet and it takes time for a change to be made, so in this case a multi-vitamin can be added to the daily routine. These will increase iron and some other vitamins that can be hard to get in one day. Finding the right multivitamin for your body is also important and making sure it will work with your body and lifestyle. There are multi-vitamins specifically for women and these would be a beneficial addition to the daily lifestyle.

Nutrition is a big factor in one’s overall well-being and lifestyle. Making sure to still make time for at least 30 minuets of exercise each day is still very important. This can be achieved by daily walks, at home yoga, cleaning the house, or even doing yard. It is important to find a way that is enjoyable to you so it does not seem daunting and you will be more motivated to keep consistently doing it.