Are You in Crisis? Is Everything Okay?

I bet those questions got your attention. They were meant to. Earlier this week, I told my spouse that I needed to schedule a session with my therapist. The first thing he said was, “is everything okay.” I responded, “yes, I’m good.” I went on to tell him that therapy isn’t only for when you’re stressed, overwhelmed, or at your breaking point (AKA crisis).

Therapy is health maintenance. Therapy is prevention. Therapy gives you/me/us an opportunity to share our thoughts, feelings, and experiences with an unbiased individual. Therapy as maintenance allows for ongoing reflection and introspection.

I don’t know about you, but I have family, friends, and associates who think that you only go to MDs/NPs/PAs, Dentists, Physical Therapists, Psychotherapists, etc when you’re having a problem. This thought process needs to change. If we want to “be well” and age gracefully we must take care of ourselves prophylactically.

Think about your car. Do you only go to the auto shop when your car starts smoking or making a funny noise? My hope is that your answer is no. You go to the auto shop for an oil change, tire rotation and balance, brake fluid flush, etc.

You want your car to be in excellent condition so that you can get to the places you need and want to go to. You know that car repairs can be expensive. Instead of waiting until an emergency occurs, you take small steps to maintain the “health” of your vehicle.

The same way you take care of your car, you must take care of yourself.

Go to the dentist every 6 months for a cleaning, X-rays/assessment, etc. Go to your healthcare provider annually for a physical/labs. If you have a medical diagnosis, follow your healthcare providers recommendations on the frequency of reassessments.

Friend don’t wait until you have mouth pain or you’re experiencing daily headaches/vomiting/numbness for months to be evaluated. The longer you wait, symptoms become more severe and treatment more expensive.

Go to the physical therapist for health maintenance, strengthening, and prevention. Mama’s go to PT for pelvic floor issues and diastasis recti concerns. Mama’s you can schedule PT during pregnancy not only after.

I digress. You get it. You understand.

Preventative care is wellness. Preventative care is health. Don’t worry what your co-workers, family, or friends might say. Prioritize your health and wellness. Prioritize you.

If you’re searching for medical providers and cost is a barrier, check out income based or sliding scaled clinics in your area.

Dental schools offer treatment at low cost where students provide supervised treatment. Better Help and Talkspace are some options for budget friendly mental healthcare. Some PTs also offer a sliding scale option to receive treatment.

Lastly some community healthcare clinics offer a variety of services in house based on income. This allows a “one stop shop” approach for overall health maintenance and prevention.

Don’t allow other people to be a barrier to you caring yourself. Educate yourself on resources and available options so you can live a long, happy, and healthy life.

Be Well.

Mammograms and Breast Exams are Self Care

Hey Friend,

I know it’s been a month; literally a month since my last blog/vlog. I need to do better. I will do better. It’s a daily battle of getting my life as Tamar Braxton would say. My goal is to send you a blog/vlog, tips, and info 3 times a month. I’m steadily working to carve out time to write and share valuable content with you. You will see the growth and commitment I have to you and this platform as I make changes in my personal and professional life.

Just hold on and bear with me over the next 4-6 weeks. If you need daily inspiration, be sure to connect with me on Instagram.  That’s where I post most days of the week and have some pretty good IG stories and live chats.

Okay back to the point. Today’s blog/vlog is about mammograms. Yep, we are talking about the boob smashing assessments that are recommended for the average woman, beginning at age 40. You’re saying, Steph you’re not 40 why are you talking about mammograms. Well friend, let me tell you, last week I had 2 mammograms and an ultrasound.

Breast cancer is not prominent in my family. However, my Midwife felt the need for me to have a mammogram after my last wellness visit, so I went, and had it done. I’ll give you a little history; I had my first mammogram when I was 27 and it sucked. My hubby found a lump in my right breast and it was one of the scariest moments in my life. After serial tests, I was released from follow up with a clear diagnosis…no cancer, no changes in the size of the lesion.

Well here we are, 8 years later with that feeling of uncertainty and fear. My vlog detailed the day of the mammogram and ultrasound. You can view it here. I will say I don’t have cancer (thank God) but I’m back to having repeat diagnostic studies for at least 1 year.

Cancer sucks, uncertainty sucks, but empowering yourself does not. Do your self-breast exams. Go to your doctor’s appointments. If finances or insurance are barriers to obtaining wellness visits, look into free or low rate clinics and into the local health department.

Your physical health matters. Your mental health matters. Self-care is a requirement. If you don’t take care of you, you can’t take care of anyone else.

Hugs and positive thoughts,

Stephanie

Below are a few tips on doing self-breast exams (disclaimer this is not medical advice; always speak with your healthcare provider).

1. Do your self-breast exam on the same day every month.

2. Visually examine your breast for changes, redness, dimpling in the mirror.

3. Repeat the mirror breast exam with your arms raised.

4. Lying down, examine your breast in a circular or up and down pattern. Your right breast is assessed with your left hand and your left breast with your right hand. Cover the entire breast including the nipple. Note any discharge from the nipple.

5. Repeat your breast exam while standing up.

6. Make an appointment with your provider if you note any lumps, changes, nodules, pain, irregularities, etc. in your breast.

Heart Racing, Short of Breath, Stressed, & Anxious…..Tips to Relax and Find Calm

Do you have a high stress career? Do you have a stressful home life? If so, you may identify with my past experiences working full-time in a high stress job. You likely can use a few “tools” to add to your coping toolbox.  I used to work for my healthcare organization full-time; but a few years ago, I transitioned to PRN (as needed). Transitioning to PRN is much more manageable and has increased my enjoyment, satisfaction, and love for the job. I now work one day a week and pick up extra days and call to help out the team. Working 60 hours a week and taking call five, 24-hour call days a month in a level one trauma center was overwhelming, and it prevented be from being my best self. My spouse is a blessing and he always gives 100% at home and at work. His support made home life much better) but I still felt overwhelmed at home because of all the things I couldn’t do, because I didn’t energy or the desire after leaving work …it’s hard to have it all (wife, mother, career, etc). The goal of this blog is to share some techniques to help manage stress and allow your mind and body to relax.

Today is August 26th. It is the end of the month and I have taken 4 call days this month. I haven’t taken call in over 4 months and it was a shock to be back “in the trenches”. As an NP in my organization, call encompasses receiving in-patient and ER consults from a 600+ bed hospital, transfers from outside hospitals that need a higher level of care and consults on trauma patients. In addition, I have to answer nursing calls about patients, assist in surgery, and perform other procedures. It is a very rewarding job, but also very stressful and often times sad or emotionally draining. It’s a choice to work in healthcare. It is a choice to give selflessly and I love it. However, it in the past it has challenged my physical and emotional abilities to withstand the demand, the stress, and the loss of patients. This career has limited my availability for my family and ability to pour energy into others after being on call and working so many hours.

When I was full time at my organization and was on call 5 or more times per month, I felt depleted, drained, and utterly blank when it was over. Working PRN and incorporating yoga and meditation has improved my life and my overall well-being at work and outside of work. I have learned to manage the stress and to breathe through the overwhelming situations. This allows me to be level headed and feel a state of calm. Now don’t get me wrong, I don’t look forward to being on call now. However, I have learned to use principles from yoga and pranayama (breathing techniques) to manage feelings of stress.

 I have several friends and colleagues who also work in healthcare and high stress jobs including the military and first responders. They have repeatedly told me they experience tachycardia (elevated heart rate), anxiety, and shortness of breath in their jobs. I have shared several breathing techniques with my friends to help manage the feelings of dread, stress, and anxiety.  Box breathing is my pranayama of choice when I am 10 consults in and still have many hours remaining of call. I have shared box breathing AKA 4-count breath with several friends in the healthcare field. They have been using it at work and outside of work and report that it helps calm their body and clear their mind.

Now you may ask, what is this 4-count breath, and will it work. Well friends, I will list the “how to” for the 4-count breath below. As far as will it work? YES, it will work if you’re open to trying it. If you’re closed off to the possibility of breathing and meditation techniques helping, then it won’t help. You, my friend have a choice. You can choose to try something new, to be open to possibility, to embrace a calm state of being…..or you can choose to remain stressed rather than employing tools to make your situation better.  

Box Breathing step-by-step:

Empty your lungs, Inhale over a count of 4, hold your breath for 4, exhale for 4, hold your breath for 4. Repeat for 3-5 minutes.

 A few other methods to help with stress are taking a short walk, repeating a mantra or affirmation such as “I am peace” or “I am calm” 10-15 times. With each inhalation and exhalation silently state your affirmation. If you work in a corporate job or have an office, you can lay down on your sofa with an eye pillow for 5 minutes. You can also lay your forehead on your desk and apply lavender or chamomile oil to your head (third eye center) and sit for 5 minutes. At home you can add lavender or another preferred essential oil to your bath, take a 30-minute walk outside, or listen to a guided meditation.

If you choose to be a yes to yourself, a yes to calm, a yes to peace, then start today; when you began to feel your heart rate quicken or your palms began to sweat, or your thoughts become jumbled, repeat your affirmation silently or aloud, and breathe. Know that you are calm, you are resilient, you are powerful, and you are worthy. Give it a try and let me know how these options help you.