Spring/Summer 2022 by RallyUp Mental Health Magazine

#Rallyup2savelives

Mental Health Magazine

WARRIOR & MUSIC ARTIST

PRIANCA RA

MHCA

MENTAL HEALTH CHANGE AGENT

AMANDA FLUDD, LCSW-R MAD

Fancy OPENS UP

ABOUT HER RECENT

DIAGNOSIS WITH

BIPOLAR DISORDER

MAKING A DIFFERENCE

SHANIA KERINA

988 CRISIS LINE

COMING SOON BY: KEERICA BROWN

THE ENCOURAGER

CEOLA J

SPRING/SUMMER 2022 $11.99

Ceo of

SwagHer Magazine

SPRING/SUMMER 2022

OUR FIGHT "the strength comes from being tested by life's unpredictability" ~Matt Lauer

“She is clothed in strength & dignity and she laughs without fear of the future" ~Proverbs 31:25

*The fight of our founder is to save her daughter and anyone else; especially teens who are suffering in silence. As well as her daughter’s journey to survive Bipolar Disorder, her fight against suicide ideations, and the fight for all others who are living with a mental illness.

RALLYUP & SEE WHAT'S INSIDE FOUNDER'S LETTER

10 11

COTTMAN

POETRY CORNER

YOUTH ZONE

NAVIGATING Special Education Services

My CHILD

I NEED A MENTAL HEALTH DAY TOO

988 IS HERE By: KeErica Brown

FASHION

HOW MUCH DO YOU LOVE YOURSELF?

LOVE YOURSELF BY: TALONA T. SMITH

COVER STORY

TAMARA A. DOPWELL

LEX MORGAN

Vanity Dawson

FRANCHESKA “FANCY” FELDER

TOR WHITE | MWIKALI MUINDI

WARRIOR ZONE

CEOLA J. THE ENCOURAGER

PRIANCA RA

SPECIAL FEATURE

AMANDA FLUDD

MHCA

MAD

THE POWER OF FAMILY

Therapy is Dope

MENTAL HEALTH CHECKLIST

DEAR AMANDA SherVonne Gross

Shania Kerina

SherVonne GROSE

Its Wedding Season

The Reason Why I Like Being a Guest on Podcast

TJ WOODARD

BEAUTY SECTION

Spring & Summer Cleaning for Beauty Products

DR. E’TOYARE MCDONALD-WILLIAMS

Intergenerational Trauma... WHERE DOES IT END? KENDRA HATHAWAY

HEALTH & WELLNESS DRINK YOUR WATER

MENTAL HEALTH MAGAZINE

SUBSCRIBE TO

Digital Mental Wellness... 1 YEAR FOR $12. issuu.com/store/publishers/rallyupmagazine/subscribe www.rallyupmagazine.com

Vol. 5 Num. 2

SPRING/SUMMER 2022

Founder & Editorial Director Nikita Powell-Cottman

Managing Editor: TJ Woodard Asst. Managing Editor: KeErica Brown Associate Editor: Paul Cottman & Vanity Dawson Fashion Director: Kena'I Hollingworth Beauty Editor: TJ Woodard Youth Zone Editor: Lex Morgan Comic Illustrator: RJ Sterling Therapy is Dope Editor: Amanda Fludd, LCSW-R Contributer Writers:

Lex Morgan Vanity Dawson Andrae Hayden Kena'i Hollingsworth Kendra Hathaway SherVonne Grose MFT

GUES T C O N TRI BUTO R

Youth Contributing Writers: Nina Hollingsworth Calaeh Henneghan

TJ Woodard Talona Smith Tynesha "Tyi" Flood KeErica Brown Torre "Tor" White Intern Ebony Columbus

I prioritize my mental health by talking time out of my schedule daily to do something for me (reading, walking, listening to music, laughing, smiling, etc) My favorite food is ..macaroni and cheese This summer I plan to....enjoy discovering the DFW metroplex as a new resident

Copyright © 2021 RallyUp Magazine No portions of the publication can be transmitted, reproduced, or distributed in any form without contacting Editorial Director Nikita Powell-Cottman. All articles have been reviewed and approved by Nikita Powell-Cottman and her editorial team.

FOUNDER'S

Thoughts

As a country, our mental health has been challenged. These challenges go beyond the effects, loss of loved ones, and grief due to the waves of viruses. People are stressed out and living in fear. Afraid of the policeman who is supposed to protect us. Afraid to send their children to school or attend large gatherings; not just because they may become affected with a virus, but there may be an active shooter. I know, the world is filled with so much uncertainty. Honestly, who knows when there will be some sort of stability, or normalcy and limited strife in our world. To cope, we have to start by normalizing fear. It is a natural human emotion that can be triggered by anything. Fear forces us to be cautious, and more careful so “healthy” fear can be a good thing. It is the excessive fear and worrying that can paralyze you. Do not allow the fear to become a part of you, work through it. If you are a believer, give it over to God (1 Peter 5:7). Stop pretending you are okay and internalizing all those thoughts and feelings; instead talk openly about it. This is a tip we provide when we speak of normalizing mental health. Normalization comes from the expectation that we should have moments we are afraid of because it is a normal human emotion, and we should talk about our thoughts; especially when we feel they are dark, unusual or racing thoughts because brain health is just as important as any health. Whereas the invalidating comes when we are told things like “we are overreacting” or “you are crazy” when you express those intrusive thoughts. Let us not reject normalization. We are working hard to remove the stigmas and have created a platform for people to talk freely about their mental health. In our magazine, we are bringing you relatable articles with tips, tools and solutions to maintain good mental health. We just need you to apply them starting with prioritizing your mental health.

Blessings & Love, Niki Powell-Cottman Editorial Director

MWIKALI

New Contributing Writer

Mwikali Words was born and raised for most of her life in Elizabeth, New Jersey. Throughout her life Words has been able to rely on her pen in times of challenge. Her poetry proved to be therapy and alchemy. Through stanzas, she could better understand herself and the world around her. Words discovered that she could transform hardships and heartache through her writing. In 2017, she published her first collection of poetry, Love: Discovery, Recovery, and Relapse. The collection of poems largely focuses on the various stages of love and relationships. The poems tell a relatable story of navigating life and love. Performing her poetry allowed yet another part of her passion to thrive: the stage. Performing poetry through spoken word events gave Words the platform to share ideas, experiences, and inspiration. Extending her creativity beyond film, the page, and the stage, Ms. Words makes and sells unique jewelry as part of The KaliMay Collection (www.thekalimaycollection.com). Mwikali Words hopes to use her evolving creativity to continue to build community and create space for necessary conversations. She believes in seeking a deeper understanding of ourselves and our world as a way of building better lives. RALLYUPMAGAZINE.COM | 7 | SPRING/SUMMER 2022

RALLYUP IN CONNETICUT On May 28th, we were blessed to be a part of and cover the official Launch & Luncheon of Of a Sound Mind Inc. @ofasoundmindinc in Hamden, Connecticut. May 2020, Cymone Jones was featured in our Warrior Zone so to be able to witness such an accomplishment was so fulfilling. In our warrior zone, we love to highlight our mental health warriors who are thriving with their mental illnesses to show people can thrive after being diagnosed with a mental illness. Reading accomplishments like such is good news for people suffering from depression, anxiety, and other mental health disorders. Although Cymone was affected by mental illness, she turned her experience into an opportunity to advocate for other survivors with a diagnosis, or survivors overcoming different traumas. Cymone strives to normalize these conversations, especially in urban and Christian communities. Her organization, “Of A Sound Mind” is a faith-based organization but is open to all. They host panel discussions, support groups, and other events to continue to get the word out on the importance of mental health. Their goal is to give support to those who struggle with their mental health, and they strive to educate communities that might need guidance on how to be of support. Cymone wants to be a voice to those who continue to suffer in silence. She refuses to let her pain go without purpose. Cymone has committed to using each part of her testimony to help the next.

Continue to

#rallyup2savelives The spotlight pic… Cymone Jones CEO of Of a Sound Mind Inc.

988 IS HERE:

NEW NUMBER TO CALL FOR PEOPLE FACING MENTAL HEALTH CRISIS By: KeErica Brown

RALLYUPMAGAZINE.COM | 10 | SPRING/SUMMER 2022

WHERE

THE BODY

POSITIVITY BEGINS

10 SELF LOVE DAILY AFFIRMATIONS 1. ACCEPTING who we are and what we wear can positively affect our mental health. 2. Acceptance is key! Not what’s acceptable for other people but what’s acceptable to YOU! 3. We believe you should dress HOW YOU WANT TO FEEL not how you feel because you may not be feeling your best so you should f ocus on how you aspire to feel.

5. After getting dressed, look in the mirror and ask yourself. 6. Do I feel comfortable in my clothes? 7. What I’m wearing does it make me feel good or bad? 8. Does my outfit express who I am, my identity? 9. Does it fit my beliefs, ideals or values? 10. Does it signify how you want to be treated?

4. This way you are embodying the positive state of mind you are seeking.

SELF LOVE QUIZ SELF LOVE QUIZ HOW MUCH DO YOU LOVE YOURSELF? We found this on marriage.com and thought it was perfect for anyone! The power behind this four letter word: LOVE. Why for many is it easier to love someone else than it is to love yourself? Personally, we think everyone can use some self-love! With this self love quiz, you will find out just how much you love yourself. The questions are available below, but we encourage you to go to https://www.marriage.com/quizzes/self-love-how-much-do-you-yourself-quiz to Take The Quiz to get your results. Webster defines self-love as caring for your own well-being and happiness, appreciating yourself. If you are wavering on the question of whether or not you love yourself or how much, the questions alone are enough to challenge you!

Self Love Questions How often do you give yourself a pep talk?

A. I don't need to speak to myself. B. I give myself pep talks sometimes. C. Regularly. I am my biggest motivator.

Do you forgive yourself? A. No, I can't. B. Yes. I try not to repeat my mistakes. C. I am trying, but I need more time.

Can you give three compliments to yourself right now?

Do you say ‘No’ to things that you feel is unfair or unasked for?

A. Of course. So, here it goes... B. I can come up with one. C. What? I will have to think about it.

A. I have a hard time saying no. B. I do, but I am not comfortable with it. C. I do.

ten needs ﬁrst as of Do you put your ? of others as you put those not one.

selfish. I am uation. A. That would be pends on the sit de It . es im B. Somet el very guilty. C. I do, but I fe

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rcise, Do you take out time to exe rself? you per pam and ly eat healthi e time

't hav A. I do it sometimes. I don to do it often. that I follow B. I have a self-care routine religiously. t. C. I hardly find time for tha

ot lik nd. A. I might n d understa accept an I t u . b g lf, lin e g g mys m stru ng, but I a cept. B. I am tryi s I can't ac g in th e n o C. I have d

Do you set and maintain boundaries with people? A. You can't have boundaries with people you love. B. I try, but I don't enforce it. C. I do because otherwise, it will take a toll on my health.

p y or a grou communit a p e ee av k h d u Do yo you an to motivate of friends ? h s hig . your spirit in people

confide of friends A. I don't ng bunch an amazi . ve e a m h r I B. re fo ople lways the a few pe who are a ve a h I . re su t o n C. I am m not sure in, but I a I confide . m about the

RALLYUPMAGAZINE.COM | 12 | SPRING/SUMMER 2022

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compare yourse

ily routine. A. That's my da been trying to. ldn't, and I have ou sh I ow kn B. I is ey rn ne's jou C. I don't. Everyo different.

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Love Yourself SOME YOU DAILY WAYS

TO IMPROVE YOUR

MENTAL HEALTH By: Talona Y. Smith

heard a woman tell a story of a dream she had of climbing a staircase without any railings. Fear was keeping her from steadily climbing the stairs. She couldn’t see what was in front of her because the staircase was surrounded by clouds. Stopping was not an option because she knew in her heart that she had to keep going. She had to press forward. She prayed and asked God to guide each step. Her journey to climb higher depended on her faith in God. I heard that story over 20 years ago and have held on to my interpretation of her dream. Take one step at a time and keep moving upward. Believe that God will guide your steps. Don't stop when days are tough. Even if you can’t see a clear path in front of you, keep going. Your mind and body need nutrients and exercise to stay healthy and well maintained. Your mind sometimes need encouragement to keep going. That isn’t a sign of weakness. It is strengthening and renewing your mind. Respect and value yourself with self-love and self-worth. Try starting each morning with gratitude. Say a heartfelt prayer. Read Bible scriptures. Or meditate in silence. Find at least 15 minutes of quiet time before even beginning your daily routine. Give your body and mind time to wake up and adjust. Write down your thoughts in a journal, especially before bedtime. Notate the things you are grateful for, then things that could use some improvement. Release any stressful or depressive thoughts onto your journal pages. Laugh at something funny. Make sure to look for something positive in every situation. Find an exercise routine that fits you. It doesn't matter if it is yoga, Zumba, kickboxing, cardio, or dancing. Just get your body moving. Allow the exercise of your choice to reduce anxiety, increase energy levels, and boost your mentality. Take a walk in a park, up and down your driveway, along the sidewalk, or around your home. Walk at a comfortable pace at least 30 minutes a day or as often as you can. Take in the scenery during your walk. Enjoy the view. Embrace the moment. Most times, our minds need a break from the hustle and bustle of our lives to reset and refocus. Find a space where you can listen to your breathing and not have to talk, think, or listen. Read a book. Or enjoy a nice cup of coffee, tea, or a cool glass of water. Saying no to an invite or being unavailable is not a terrible thing if you are overwhelmed. You can’t be of any use to anyone else if you don’t first take care of yourself. Finally, surround yourself with loving, caring family, friends, or a support group. Locate a local or virtual support group to talk out your thoughts and emotions. Seek professional counseling when your circumstances require more than what your support system can provide you. Holding in your emotions is not always the best choice for mental stability. We must find a positive outlet so that we can breathe in joy and breathe out a smile. RALLYUPMAGAZINE.COM | 14 | SPRING/SUMMER 2022

CORNER

Dear Grandma By: Tor White

A moment of love I remember is the love that sits with me now As I watch your body fight for every breath I can’t help but want to offer you mine I love you because of who you are My prayer warrior when I don’t have the right words to say My confidant when I’m filled with so much doubt and pain My roommate when we take family vacations My accountability partner because you don’t waste no time putting me in my place I have yet to meet a soul that compares to you Your ability to allow your love to shine even when life circumstances seemed to not love you I am because you are My grandmother, our matriarch We are because of who you are Your strength radiates down generations Your sharp tongue taught us how to take up space Radical in your own way I would never change it For the bar you set is high but you’ve given us the recipe to make it To my God fearing grandmother, no matter what t he days ahead Hold every moment with you is a moment of love To every memory I will continue to cherish I promise to continue passing it on for generations Your are the epitome of amazing and to you I’m forever grateful

I love you RALLYUPMAGAZINE.COM | 16 | SPRING/SUMMER 2022

POETRY CORNER

I Go Outside By Mwikali Muindi

I go outside To where the beaches are To where the sun says something soft Something gentle I go To where my toes touch some sand I feel the vibrations in my shoulders here I know the gentle kiss of the ocean’s lips The air smells of salt and the journey forward When finding land and love is the way Water will touch us In waves When the sun says it’s okay here I long for this place where birds cry a song that sets me free Down by the seaside Down by the sea I imagine the clouds will come to some sensational formation And make kingdoms I can live inside for a while I am allowed here I am allowed The sand is hot, but does not burn the feet The waves are not afraid to change their mind Or feel their flow And me too Me too. RALLYUPMAGAZINE.COM | 17 | SPRING/SUMMER 2022

YOUTH ZONE

YOUTHS

¢ ¡ ROBB ELEMENTARY SCHOOL SHOOTING

Platform for 18 and under Do you need help working something out? Do you want to talk to someone who understands, like another teen? We're here to help! Call (310) 855-741741 or (800) TLC-TEEN (nationwide toll-free) from 6pm to 10pm PST.

OUR VOICES MATTER On May 24, 2022 during a mass shooting at Robb Elementary School in Uvalde, Texas., 19 children and two teachers were killed. This took our breath away! It’s painful, hurtful and so many other emotions. They were all daughters and sons; sisters and brothers, honor roll students, music lovers, and budding athletes. These beautiful souls who ranged from ages 9 to 11 were rays of sunshine to many. The two fourth grade teachers were dedicated educators and mothers themselves. We honor all who lost their lives in the senseless act of violence at Robb Elementary School in Uvalde, Texas and we sending our prayers & love to the families. We honor: Eva Mireles, 44 Irma Garcia, 48 Xavier Lopez, 10 Tess Mata, 10 Eliahana Cruz Torres, 10 Rojelio Torres, 10 Layla Salazar, 10 Jacklyn Cazares, 9 Alithia Ramirez, 10 Jose Flores, 10

Alexandria ‘Lexi’ Rubio, 10 Uziyah Garcia, 10 Makenna Lee Elrod, 10 Jailah Nicole Silguero, 10 Miranda Mathis, 11 Maite Rodriguez, 10 Amerie Jo Garza, 10 Annabelle Rodriguez, 10 Jayce Luevanos, 1

Again, our prayers and hearts are with their families. In addition, we want to honor the husband of Irma Garcia, Joe Garcia, who the Garcia family say that Joe died of a broken heart on Thursday following his wife's death; a heart attack. Sadly, this beautiful_ couple leave behind four children. This a mental health problem AND a gun problem! We need to work on both. THESE ARE OUR CHILDREN! Please let’s all honor them by taking action. Every one of us can be part of this movement to make meaningful change within your household, your community and local schools. Get involved on ways to reduce gun violence. We are praying for a Gun Legislation Law to be passed because we need limitations on who can who can purchase and walk around with a gun! … and that definitely CANNOT be a teenager! It should never be that easy to go purchase a firearm! • Firearms are the #1 cause of death in our country for American children and teens. Our country has had 27 school shootings in THIS YEAR alone and it’s only June! These tragedies has conjure up unimaginable fears for both parents and teachers. Many teachers have faced mental health struggles throughout the pandemic trying to cope with the stress-levels and recover from the symptoms of anxiety and depression due to stress from the pandemic and how the spread of COVID-19 disproportionately affected marginalized minority communities now this. We have to have empathy and compassion for these teachers who have faced a tremendous amount of stress and trauma over the last few years because their sense of safety in our communities has truly been threatened!

The National Alliance on Mental Illness HelpLine oﬀers resources and support to people experiencing mental health struggles. The HelpLine can be reached Monday through Friday, 10 a.m. – 10 p.m., ET at 1-800-950-NAMI (6264) or helpline@nami.org. The National Suicide Prevention Lifeline is available toll-free, 24/7, to anyone in suicidal crisis or emotional distress at 1-800-273-8255. RALLYUPMAGAZINE.COM | 19 | SPRING/SUMMER 2022

YOUTH POETRY CORNER

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YOUTH POETRY CORNER

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RALLYUPMAGAZINE.COM | 21 | SPRING/SUMMER 2022

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Your thoughts matter. Your words matter. Your experiences matter. Your experiences are uniquely yours and no one can share your stories like you! Your words are the exact medi cine needed to heal others.

CALLING ALL YOUTH to join our RallyUp team as contributor writers for our Youth Zone and share your brilliance with the world! Your voice matters to us! For more information about the Youth Zone, please contact us at: offc.rallyupmagazine@gmail.com

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: : RALLYUPMAGAZINE.COM | 25 | SPRING/SUMMER 2022

The Benefits of Adult Coloring:

1. Relieve Stress. Useful for for those who suffer from constant anxiety or experience anxiety as a side effect of disorders like PTSD or depression. 2. Self Soothe. Self soothing during a period of trauma is essential to coping, and many are finding that coloring helps combat tough experiences without getting wrapped up in the accompanying emotions. 3. Build Mental Strength. Coloring is so efficient in activating the cerebral cortex that the pastime can delay or prevent illnesses associated with aging, like dementia. 4. Exercise the Mind. Coloring is considered a good ‘mind exercise’ because it utilizes both sides of the brain’s cerebral cortex. 5. Easy Way to Relax & Have Some Simple Fun. Coloring has evolved from a children’s pastime to a legitimate form of therapy and meditation.

My Child

I want you to know that life is beautiful, but it is not easy. It has not been easy for me, and it will not be easy for you. There are moments late at night after you’ve gone to bed, early mornings before you wake, and hours in between that I have more questions than answers. Questions like: “Who will my child become?” “What will the world look like when he/she/they are older? “When is the best time to share my story?” “Where will he/she/they feel safe when the world is unjust?” “Why do I question my ability to be a good parent when God chose me? “How do I protect him/her/them from harmful people, places, things, and experiences?’

When I have questions, I pray because I need God to show me what to do. Questions like this are hard, but I must keep searching to find answers because your life depends on it. Here is what I mean when I say, “your life depends on it,” I cannot guide you farther on your journey than I have been on mine. When you know the truth – the whole truth, you are empowered to choose. You may choose to follow the paths that were paved by previous generations or choose to embark on a different journey. You may even decide to combine lessons from previous generations with your own ideas and beliefs. Regardless of what you choose, the choices that you make are guided by my choices. I must stand tall or kneel, or crawl, but I must keep going. You must keep going, too.

RALLYUPMAGAZINE.COM | 27 | SPRING/SUMMER 2022

Certainly, there will be times when you want to give up. In those moments, please remember that there is nothing – and I mean nothing that makes you unworthy of love, life, and as many chances as you need to begin again. You may need to begin again with self-compassion when you make mistakes. You may need to begin again with establishing and maintaining healthy boundaries. Depending on where you are in your life, a new beginning may look different. Regardless, you are worthy of that! How will you do that? Amazing question!

Here are a few ideas: Give yourself permission to feel your emotions. Every emotion that you experience is universal. Therefore, you are not alone. Many people have felt or are currently feeling that exact emotion. Identify at least one trusted individual to share your experiences with. To determine who your trusted person is, think about what makes this person trustworthy. Have they honored your secrets in the past? Is this your first time speaking with this person, but you have observed how they honor other people’s secrets and/or experiences? This is an opportunity for you to trust what you know to support you during tough moments and to celebrate your triumphs with you.

Allow yourself to accept the support that you deserve. Be as gentle with yourself as you would be with someone that you care about or love. You are worthy of that. This world places a great deal of emphasis on many things that appear more important than they are. How smart you are, where you live, what kind of career you pursue, and how much money you have do not really matter if you are unwell. You are encouraged to identify one trusted adult to share your experiences with. A trusted adult can guide you in the direction of the support that is most valuable to you. You are one ask away from the support that could change your life.

RALLYUPMAGAZINE.COM | 28 | SPRING/SUMMER 2022

I NEED A

MENTALHEALTH

DAY TOO By: Vanity Dawson

“Ma, can I stay home today”? My son asked this question early one morning before his attempt to get ready for school. I looked at him and he did not look or sound sick. Instead of giving the typical response, “there is not anything wrong with you so go to school”, I responded differently. “Do you need a mental health day”? And of-course he responded with the quickest yes ever lol. Even as adults, we need a day from work to take care of our mental space. There are so many things going on in our busy lives; work, school, parenting, paying bills, standing at a hot stove when you may not feel like it, running errands or whatever your busy day may look like. If as adults we get overwhelmed with daily tasks, then children can get overwhelmed with tasks as well. That was my approach when saying “yes, stay home” and an approach we can all use. Youth can benefit from a mental day to reset from schoolwork, homework, peer pressure, & chores. Did you know there is a National Children’s Mental Health Awareness Day observed by Substance Abuse and Mental health Services Administrative (SAMSHA)? SAMSHA found that children prosper in their communities more and develop positive youth development and resiliency when their mental health is observed Youth can suffer from depression, anxiety, fear, overwhelming emotions not knowing how to handle them, and effects from severe mental health disorders and we must support their needs. What can we do for our children while they take their mental health day? A few ideas that work are breakfast in bed, walking around the park for mindfulness, preparing a painting or music activity,

a budgeted shopping adventure, or a movie date with lunch. The idea is to understand what they like and what helps them relax, some may enjoy a day of video games. Video games?! Yes, video games, whatever is relaxing for them. While doing those enjoyable activities, it’s imperative to have those conversations and get them talking to see what is going on. Yes, that is right parents, it is your time to really listen. Are you wondering if taking a mental health day will affect your child’s school attendance? It is always best to notify your child’s school in advance even though I did not the very first time. It is best to call your child’s school and ask what the process is for taking a mental health day. Many schools have a simple process that only requires sending an email with your child’s name and the date they will be out of school. When they return to school, your child can stop by the attendance office to pick up a slip to give to their teachers. See? It is not hard at all. The other beautiful side to a mental health day for youth is perhaps you can take a mental health day from work. Hey, you deserve one too!

RALLYUPMAGAZINE.COM | 29 | SPRING/SUMMER 2022

FANCY Francheska “Fancy” Felder is the award-winning publisher and CEO of Fancy’s Thoughts LLC

I felt relived because I ﬁnally knew What was Wrong with ME

WHAT DOES IT MEAN TO STAND IN YOUR TRUTH… In this exclusive interview with Francheska “Fancy” Felder, the award-winning publisher and CEO of Fancy’s Thoughts LLC, SwagHer Magazine and PR boutique, she opens up about her mental health struggles, recent diagnosis and come back from homelessness. As a publicist, Fancy strategically executes brand campaigns for Black-women-led businesses, coaches, authors, and girl bosses so that they can gain more visibility and establish themselves as an authority. Recently, she participated in the I Am a Black Woman-Next Level anthology, where she penned part of her mental health journey. Leading an award winning company and executing brand campaigns does not always display the inner struggles that some may be experiencing; especially the mental health challenges. Burnout and instability have many redeﬁning how they view success. The ongoing stress, pressure and lack of balance can lead to burnout, anxiety and depression. Unaddressed mental health issues can be debilitating and detrimental to running a company. This Southern media mogul has been diagnosed with bipolar disorder and speaks publicly about the generational curse that has hindered her family and well-being.

RUM: What does mental health and wellness mean to you? Fancy: Mental health wellness is basically our overall emotional well-being. I think it is equal to, if not just as important as our physical well-being. RUM: Tell us about your work as it relates to mental health and wellness? Fancy: I advocate for mental wellness and therapy. I know that some people are not fond of prescription medication, so I’m always mindful not to press that on them, but speaking with a professional and therapy works wonders. I describe it as a safe place where you can get all of the attention and talk about most people’s favorite subject, themselves. Therapy helped me to realize that a lot of my thoughts were normal while others were burdens I placed on myself while thinking for others. RUM: You have experienced homelessness, anxiety, and depression while being a Black businesswoman, how did you ﬁnd the will and motivation to keep going? Fancy: Life has taught me that the only people I can count on are myself and God. I realized no one was coming to save me, and I knew that working a job with others drained me and caused me to be depressed, so I refused to go back to one. I also knew that writing was my gift, and I felt like I had no other choice but to make it work. However, the most signiﬁcant motivators were my children and my wanting more for them. I lost custody of my youngest daughter to her dad, and the way he and the court system portrayed me nearly broke me, but I still had

RALLYUPMAGAZINE.COM | 30 | SPRING/SUMMER 2022

two other children to care for. So that kept me grounded, and my desire to one day get my daughter back keeps me moving. RUM: You have been diagnosed with bipolar disorder, could you describe the moment you knew it was time to get help, and what it was like to receive that diagnosis? Fancy: I’d suspected I had bipolar disorder for years after learning of my mom’s diagnosis, but I began having real anger problems and mood swings about two summers ago. I hated seeing the look on my kids’ faces when I unexpectedly lashed out at them. On the flip side, I hated not being able to partake in simple activities with them or listen to how their day went because I was too depressed to be bothered. I felt relieved when I received my diagnosis because I finally knew what was wrong with me. RUM: How do you prioritize self-care? What does a self-care day look like for you? Fancy: Because I’m a workaholic, I often check in with myself to see how I’m doing, because I take care of my kids and other family members, so sometimes I pick up on their emotions and don’t know why I’m feeling the way I do. I know many people talk about spa days and those sorts of things, but it’s all about a day where I don’t have to worry with others and their demands. I like to walk or do yoga in the park and watch Netflix.

Fancy: I try to shine the spotlight on mental health as much as possible with our content. My co-host Arnya T.M. Davis will “my therapist” you to death. SwagHer Magazine is also hosting its first mental health event virtually, Reclaiming My Mind. RUM: You have experienced homelessness, anxiety, and depression while being a Black businesswoman, how did you find the will and motivation to keep going? RUM: What circumstances led to your homelessness? Fancy: I've actually endured homelessness several times, but ultimately it was improper planning and lack of financial literacy and forecasting on my part. However, I was always behind the gun since I'd been a single teen mom since I was fourteen. We always hear about taking a leap of faith and pursuing our passions on a whim, but we don't often hear about how to be prepared for that leap of faith. Then once I was somewhat settled it was hard to find housing due to evictions and my credit history.

Contact Info: : www.linktr.ee/fancysthoughts : @fancyswagher : fancy@swagher.net : www.swagher.net

RUM: Can you describe ways that you advocate for Black women and men to prioritize their mental health and wellness? How are you helping to remove the stigma around mental health disorders?

Photo Credits : Meka Matthews of Smile 4 RALLYUPMAGAZINE.COM | 31 | SPRING/SUMMER 2022

Work of Art Scripture:

The scriptures declare that all of God’s works are wonderful and perfect in creation. Thus, so are we; human beings created by a God that does not make mistakes. We are wonderful, and we are perfect. God knew us first.

Daily Affirmation I acknowledge my own self-worth and embrace the person I see as the person you created me to be. I no longer look at what I see in me, but I see myself as you see me. I am your creation. I am fearfully and wonderfully made. Taken from “Devotionals for the Mind” by Andrae Hayden Available on Amazon.com

New College Resource

Photo by Ben Mack from Pexels

For you created my inmost being; you knit me together in my mother’s womb. 14) I praise you because I am fearfully and wonderfully made; your works are wonderful; I know that full well. Psalms 139:13-14 (NIV)

THE POWER OF FAMILY By: SherVonne Grosse

amily has always been important to me. You see, I come from a large family of eight full siblings, and each sibling has his or her own family. As you probably imagine, our family gatherings are quite large with just us and our individual families. My family is a close-knit family, and we celebrate almost every holiday together. We take vacations. We have family Bible study. We gather after church on Sundays at our parents’ home for conversation, fun times, and good food. Family is the best! I love all things family. I am conﬁdent in saying that I am a well-rounded, family-oriented person. One thing I know for sure is family! The other thing I know is mental health, and I know it for sure too! By profession, I am a Marriage and Family Therapist. I advocate for mental health. My advocacy for mental health developed as a result of personal encounters with mental health. Those personal encounters were shaped by my experiences in the workplace and my own personal bout with mental illness. Many people who know me probably cringe when I talk about my challenges with mental health. I can hear them asking, “Why does she keep telling her business?” To clarify, mental health is my business. It is what I do. People don’t know about my business if I don’t tell them. It makes sense to tell my business. Besides, people need to know that mental health is not a secret. Keeping it a secret does not heal you. Mental health problems will silence you, but only if you give it the power to do so. If telling my mental health business will help free and promote healing for someone else, I will be forever telling my business. I stayed silent for too long. Just like Stella got her groove back, I got my voice back. I refuse to be quiet. I refuse to stay silent. Somebody needs to hear my voice. Somebody needs to know my business. You see, I know two things for sure: (1) Family and (2) Mental Health. Whether you know it or not, there is a strong correlation between the two subject matters mentioned above. Genetics play a part in determining the likelihood of developing certain mental health conditions. The disclaimer is that I do not profess to be an expert on genetics. While genetics might not be my cup of tea, I wholeheartedly believe that family is. After all, working clinically with families is a specialty for me. I may not know it all, but I know a substantial amount. I know how to use what I know to help families grow better and stronger. Here is what I know for certain, and I want you to know it too. Family support is paramount when it comes to mental health

treatment. Family support is one of the biggest predictors of successful mental health outcomes for clients seeking treatment. This brings me back to my experience with mental health. It was different and difficult for me, but I was never alone in fighting the battle. Listen, God never leaves or forsakes us. God is very intentional. God being God, He had already equipped me with the support I needed for the very thing (depression) I thought would choke the life out of me. God had other plans for my life. He allowed me to be born into the right family, as the support and prayers I needed to battle and win the fight against depression came from my family. My support system was so valuable. I don't think that my treatment would have been nearly as effective had it not been for the level of support received from family. The value of family support when treating a client’s mental health cannot be stressed enough. It is important for the family to be part of the treatment, as this allows for education about the diagnoses as well as treatment options. It also promotes buy-in and helps keep clients engaged in treatment. Family support and mental health go hand in hand. Don’t underestimate the power of family when it comes to mental health treatment. RALLYUPMAGAZINE.COM | 33 | SPRING/SUMMER 2022

THERAPY IS DOPE

THE MENTAL

HEALTH CHECKLIST By: Amanda Fludd

n May we celebrate Mental Health Month, but really mental health is something that requires your attention every day. Particularly right now when we are going through so many things as a community like the recent race-driven shooting in Buffalo, the impact of Covid, and economic uncertainty on top of our daily stressors. I wanted to take a moment to remind you that YOU are a priority and so is your mental health. You probably have taken measures to stay safe physically by wearing a mask, social distancing, or working remotely, but what have you done to prioritize your emotional health? I suggest taking a picture of it, and challenge yourself to do one more thing every day. Amanda Fludd, LCSW-R. Amanda owns a Group Psychotherapy Practice in NY and a Coaching and Consulting Firm. She is ready to support you, speak at your events, and boost the well-being of your organization with over 15+ years of experience in the field. You can find her at: www.amandafludd.com IG: @therapyisdope IG: @amanda.fludd

RALLYUPMAGAZINE.COM | 34 | SPRING/SUMMER 2022

HERE IS A QUICK CHECKLIST TO SUPPORT YOUR EMOTIONAL WELL-BEING DAILY.

DEAR AMANDA

I'm a person who gets overwhelmed a lot because so many people depend on me.

HOW CAN I SUPPORT THEM AND TAKE CARE

OF MYSELF AND MY MENTAL HEALTH AS WELL? Anonymous, Clinton, MD

You have the answer, it's too much, so stop it! The moment you start letting people know your truth, is the moment they start to figure things out on their own, or at least give you a break. Let them know the truth- I'm overwhelmed, I have a lot going on right now, and I can't do it. Practice saying it to yourself first in the mirror if you need to. It's a boundary you'll have to be consistent with until they learn you are serious about your no. While they figure it out, take care of you. Use your lunch break to power nap, wake up a few minutes earlier and journal or meditate, or take the time you gained from saying "no" to pour back into your life.

Photo by: Stanley Morales from Pexels

Amanda Fludd, Licensed Clinical Therapist in NY, Mental Health Consultant and international women in business Empowerment Coach. She helps professional women master limiting mindsets, achieve work life balance and live their lives in confidence. Her passion is working with people affected by trauma, particularly people of color (POC), and she is excited by the opportunities to reduce the stigma around mental health and improve healing amongst Black and Caribbean communities. Her coaching programs focus on work-life balance during crisis situations, understanding trauma in the workplace, tackling negative thinking and productivity and self-care through mindfulness. Find her at: www.amandafludd.com and follow her on Instagram @therapyisdope

Thank you guys for another great question and we hope this interactive answer was helpful to guide you towards meaningful change. Amanda Fludd Therapist & Mindset Coach for Minority Women In Business. Amanda Fludd, LCSW-R @therapyisdope for RallyUp Magazine

Stage

Recovery Clothing ®

SPECIAL FEATURE

Ceola J. is passionate about encouraging and inspiring women to seek and reach their God-given purpose and live their best lives now! Having seen the struggle firsthand of her young mother and the devastation of her mother's death at the age of 33, Ceola knew from a child what she wanted to do. Ceola found her purpose in helping, encouraging, and motivating women, utilizing the victory she saw in overcoming her own painful life experiences. Ceola supports women globally as a Prophetess and licensed minister. In addition, Ceola is a certified life coach with certifications in six areas of expertise, a five-time playwright, screenwriter, published author, public speaker, and entrepreneur. our past does not destroy your destiny, A message Ceola shares to encourage and empower her audience. Ceola is a three-time survivor of childhood sexual abuse, homelessness as a child and adult, losing her mother as a teenager, suicidal thoughts, domestic violence as an adult, and more. Ceola is living proof, "Your Past, Does Not Destroy Your Destiny." Today, armed with the right perspective, the truth of who she is, and "working" her faith, Ceola J. is known as "the encourager" and an empathetic, compassionate and powerful speaker who tells it like it is. RUM: What does mental health and wellness mean to you? Ceola J: Mental illness and wellness to me means: Being psychologically, spiritually, and emotionally anchored. Knowing and understanding how to cope with stress, recognizing triggers. Being well-balanced. RALLYUPMAGAZINE.COM | 36 | SPRING/SUMMER 2022

RUM: Tell us about your work as it relates to mental health and wellness? Ceola J: I am a licensed Minister, a Certified Life Coach, and the founder and director of a nonprofit organization that supports women and children. I have learned and continue to learn about the devastation and effect of mental illness, particularly after the hit of COVID., The level of people suffering from some form of Mental Illness has grown, and people have become more open to discussing the devastation and its impact on a larger population. I believe the isolation and the abrupt change in our everyday lives brought more sensory awareness of mental illness and its meaning to most. In the level of work I do, which is talking to people daily, I see varying degrees of mental illness disorders that most have had experience with:

PTSD- This is a "trauma" related form of mental illness. Substance abuse - This is unusually high in teens. Eating disorders Feelings of anxiety Depression Mental illness is an area where we need more resources, tools, support, and advocacy; it's affecting more people more often. RUM: Can you discuss some of the personal challenges you have overcome that led you to become someone that "empowers women to seek and reach their God-given purpose"? Ceola J: As a child, someone who was like a brother raped me. Someone who was like a father sexually assaulted me. As a young adult in a relationship, I experienced domestic violence for the first time. After 12-years of marriage and trying to have a child, I learned I was barren and would never have children; I eventually divorced. I could no longer suppress the combined pain of my past because the current pain was forcing it to the forefront. I began to battle with closeted low self-esteem and self-worth, and these experiences brought on thoughts of suicide. Recalling words my grandmother always told me, "To pray about everything, and there was nothing I couldn't do if I put my mind to it," I decided to start a nonprofit that would benefit women and children. Providing them with the support, services, and hands-on training I wished I had during the challenging times in my life as a young adult. RUM: Can you break down one of the quotes you live by, "Your past does not destroy your destiny," for our readers? Ceola J: We all have a past (skeletons in our closets). We can not allow those skeletons to hunt us for the rest of our lives. Any past decisions, mistakes, choices, habits, etc., are just that; they're the past. If you are here today, stronger, with greater wisdom, unshakeable faith, determined, disciplined, razor-focused, compassionate and empathetic, etc. You should be thanking your past for birthing those qualities in you. Your past has positioned you for your purpose. The right perspective is a game-changer. RUM: How do you prioritize self-care? What does a self-care day look like for you? Ceola J: Putting God first is my priority in self-care. My self-care day includes:

Your past does not

destr

Revelations 12oy:1your Destiny. 1

Prayer and quality quiet time with God, ﬁrst and foremost. MY Lovie and I, my hubby, connect and have our prayer time, then We have our java and juice and spend some time talking and laughing. Exercise a little Read ( I have am an avid reader and researcher) Work (anything creative I love. Writing a new script, play, story, etc.) is relaxing. Pamper me Cooking, I love to cook! After all of the traumatic experiences you have had, what advice would you give your younger self? Confront the past sooner by getting the help I needed earlier on. Doing so would have saved me so much unnecessary pain. RUM: Any ﬁnal words for our readers? Ceola J: There is nothing wrong with talking with someone. You are not alone. Someone has gone through what you're experiencing and does not want to see you without the support and help. You are loved. You matter to this world. You're important to us all. There is greatness in you! Contact info: : info@ceolaj.com : www.ceolaj.com CeolaJ, LLC wwww.cjnetworktv.com RALLYUPMAGAZINE.COM | 37 | SPRING/SUMMER 2022

Mental Health Warrior Zone XV

NIKITA POWELL-COTTMAN

Kenai Hollingsworth

Vanity Dawson

Lorelai Symmes

Jada Carrington

Kayla Sampson

Robnesha R. Smith

Prianca RA

Tai Campbell

Cymone Jones

Lawrence Durden

Neta Vaught

Kevin Berthia

D_Boykin

Tyeisha Brewer-Fields

Jessica Baggett

Kavon Burton

Tamika Woodard

Tyshia Douglas

Craig Cooper

Jessica “Kelly Jé” Kelly

Dasia Wood

Tanzania Fair

Elyse Lancaster

Evangelist Tamika

Jermichael Tanner

Mental Illness, Diagnoses or Labels Does Not Define Us! We Are Real People with Real Stories Fighting Back Against the BattleFields of Our Minds! We Are Warriors! Read some of these warrior stories at: www.rallyupmagazine.com

WARRIOR ZONE

PRIANCA RA Passionate about helping others, Prianca RA aims to bring more awareness around mental health and reduce the stigma surrounding mental health through music. In one of her songs she sings, even though we’re hurting it doesn’t mean we’re not healing. Through this, Prianca shows that recovery is not a linear process and many experience days where everyday tasks are a struggle to do and they are constantly battling with their mind. It should be normalized in society to have these days and not fear consequences or fear that we are taking steps back in our recovery journey. Prianca is motivated to keep making music that would change views on mental health and impact listeners in a positive way; she says, 'If I can impact one person, if one person comes to be and says "Prianca your music really helped me through a diﬃcult time", for me,that would be the most important goal to achieve.

I feel like everything falls apart faster than I pick the pieces back up and put them together... But I am picking up the pieces and that’s what counts.

RUM: What does mental health and wellness mean to you? PRIANCA: Mental health and wellness to me doesn’t mean that every day you expect every day to be all rosy and full of sunshine and positivity. There are days where life gets really hard and events happen that may put us off course and affect our feelings and mind. The events that affect our feelings and mind affect our mental health and wellness but there are systems to help how you cope in such an event; for example, the resources and helplines you outline on your site. For me on days where life is hard the light of hope in me doesn’t go out, I am at a point where I can feel so low and drained but know that there are better days and there is more to my life than what I am feeling presently. As Martin Luther King Jr said: ‘just take the first step, you don’t have to see the staircase, just take the first step’. This message epitomizes my mental health and wellness strategy for the days where I find it near impossible to be productive and “happy”. RALLYUPMAGAZINE.COM | 39 | SPRING/SUMMER 2022

RUM: Tell us about your work as it relates to mental health and wellness? PRIANCA: I am a singer and songwriter based in the UK. I found strength in music to overcome some personal challenges and wrote songs that captured my emotional troubles. Music has played a cathartic role as I found writing lyrics allowed me to paint a picture of what I was experiencing at the time. I was confused about my PTSD diagnosis and it was hard to know what was going on with me. Many professionals and forums compared PTSD to being an out-of-body experience but I didn’t feel that; I was very much in my body but I was teleported to outer space living in solitude on a spacecraft. So I wrote the song SPACECRAFT BURNOUT as a metaphor for my PTSD: I remember feeling the way I was feeling during those months where I really needed support to come to terms with past trauma, I felt connected to my body I just didn’t feel connected to others, it was hard to communicate with my family. I felt alienated and I was living by myself on a spacecraft with a communication network that had a bad signal.

RUM: In your bio one of your lyrics is quoted, “even though we’re hurting it doesn’t mean we’re not healing” can you break down that line for our readers? PRIANCA: Sure! The lyrics “even though we’re hurting it doesn’t mean we’re not healing’ basically mean that it is okay sometimes to take a step back from the commotion that life brings but that does not mean that you are taking a step back in your recovery journey. Like I mentioned before, taking a step back and having days where you don’t want to do anything because you feel so drained is perfectly okay. We’re human, we’re not machines that you can just switch on and oﬀ. I’m healing because before I had suicidal thoughts but now there is internal light within me where I know there is purpose and I want to recover from trauma I am dealing with. I am not in the best place or know what the recovery destination looks like, but there is a bigger horizon beyond my sight and I want to go there.

When I have self-care days I reflect so ideas or lyrics could pop in my mind and I’d write them down to then go back to later. RUM: What advice would you give to your teenage self about prioritizing your mental health and wellness? PRIANCA:Don’t push yourself harder or criticize yourself too much because you suffered as a result. You hurt yourself, you got drunk to escape the fact you were harboring past abuse that no one knew about. You focused on your studies and worked really hard to get good grades and go to a great Uni to compensate for the brokenness you felt inside and that’s a good thing but now you know it’s okay to talk about what you went through. You’re even writing songs about it and you are putting yourself first: being a workaholic isn’t going to fix the situation, it is an escape but it doesn’t lead to a destination. RUM: Any final words for our readers?

Passionate about helping others, I now want to bring more awareness around mental health and reduce the stigma surrounding mental health through music. RUM: An you discuss some of the personal challenges you have overcome related to your music? PRIANCA: Some extended family assume I want to be the next pop sensation or reach for fame. Then they proceed to tell me it’s hard to make it as an artist. I studied law and my family always assumed I would go on to become a lawyer. Law wasn’t the right career for me and I’m about to embark upon a new career outside of music. I shouldn’t have to justify or face assumptions. I am an artist because I have a genuine passion about creating and preserving memories through my own music.

Prince or Friends)! I try to stay off social media as well to detach myself and focus on my own environment.

RUM: How do you prioritize self-care? What does a self-care day look like for you? PRIANCA: Self-care for me is listening to my music playlist whilst taking a walk and getting some fresh air. I like swimming too so I try to swim when I can. I then like to sit back unwind and watch a feel good comedy (even if it's a comedy I have watched time and time again like Fresh

RALLYUPMAGAZINE.COM | 40 | SPRING/SUMMER 2022

PRIANCA: You’re amazing for reading this far. We are all warriors in our own right and I’m always open to reading DMs and replying. I’ll do my best to listen to you and give advice or just generally chat about whatever. If you have any ideas on how I can communicate mental health through my music or if you know more about other mental health issues beside anxiety, depression and PTSD, I would love to know more about them so I can create music to address them. The world would be a better place if there was more kindness.

: : _ : :

Spring & Summer Cleaning FOR BEAUTY PRODUCTS BY: TJ WOODARD

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HEALTH MHCA MENTAL CHANGE AGENT AMANDA FLUDD Amanda Fludd, LCSW-R |Mindset Coach| Speaker

manda Fludd is a Licensed Psychotherapist, with a Group Psychotherapy Practice and Coaching and Mental Health Consulting Firm in NYC. She has over 15 years of experience as a therapist and coach, taking those skills from the couch to support professional women in shifting past fear, perfectionism, and all the emotional noise they experience that puts limits on their dreams. She is passionate about underserved populations building their emotional toolbox and embracing the importance of mental health in their everyday lives. Her background in Mental Health gives her an edge as a coach, as she infuses the psychology of how we think and the power of mindfulness to inspire women to calm their inner critic, trust their abilities and live fiercely as they challenge their potential. Before founding her practice and coaching firm in NY, Amanda became an expert in her field, specializing in treating Trauma, Depression, and Anxiety. She earned her Master's in Social Work from Fordham University, where she now teaches, and her B.A. in Sociology from the University of Connecticut, where she ran track and field as a sprinter and 400meter hurdler. Running is how she remains grounded with one Marathon under her belt, and 3 half marathons for this year alone. In addition, she loves to take every opportunity to normalize mental health through speaking engagements, workshops, and also as a writer for Rally Up Magazine holding down the Therapy is Dope section, her trademark, and Ask Amanda. Originally from Trinidad, she now resides in NY with her husband Keith and their two young children and cherishes her time spent with them and helping others find their joy again.

RUM: What does mental health and wellness mean to you? Amanda: Mental health is your wealth. If you don't invest in it with intention, you are building your whole life on an unstable foundation. Wellness is the everyday things you do to support your emotional wellbeing. Go for that walk sis, connect with a group for socialization, challenge yourself to do something new (even once a year), listen to podcasts or

read books to increase your knowledge about life, and exercise self-compassion with yourself. I'm a psychotherapist and coach, and there are days when I don't get this self-care thing right and neglect myself or my relationships. I have gotten better at reminding myself I'm human, I will mess up sometimes, and it's ok to come back to the one thing I can do with the moment I have right in front of me.

RUM: Tell us about your work as it relates to mental health and wellness?

Amanda: Mental health is the cord that connects all

that I do. I've been a Psychotherapist for over 15 years and took that experience to start a group psychotherapy practice in NY called Kenso Psychotherapy Services. Ken means the beginning of knowing, and sho implies that you need something more. I recognized our black and brown communities needed more emotional support, and the practice was born out of that. Coaching for women in business was a natural transition because I saw too many women doubt their skills and struggle with anxiety and perfectionism- maybe not to the level of needing a therapist but needing a coach to guide them as they pursued extraordinary goals. RALLYUPMAGAZINE.COM | 43 | SPRING/SUMMER 2022

To widen my reach on the importance of mental health, Therapy is Dope, my social media platform, was nurtured and used to promote the message of mental health being essential to our lives. In addition, I speak, conduct workshops, and even teach at a school of social service. Sharing this right now, I realize this has become an important mission in my life- the health and success of our people through the lens of mental health.

RUM: Are there any mental health-related issues that you or someone you know experienced that might have led you to become a psychotherapist? Amanda: Honestly, no. I accidentally came

into the ﬁeld. I've always wanted to be in the helping profession, and I thought as a teacher- but my mom said no, they don't make any money. I tried pursuing physical therapy, but chemistry and I disagreed strongly, and chem won. I graduated from the University of Connecticut with a sociology degree and didn't know what I wanted to do. I thought I wanted a break, but God had other plans. He sent a sister in my church to slap me back on track. She told me to keep going and try Social Work. I did and fell in love with assessing, diagnosing, and serving underserved populations.

RUM: Individuals that work in helping profes-

sions (nurses, doctors, social workers, therapists) may experience compassion fatigue at some point in their careers. Have you experienced this?

Amanda: If so, describe that for our readers. There were

some tough moments working in a psychiatric facility for children. Hearing their stories and recognizing their hurt was because of the choices of the adults in their lives or their environment- there were some tough days there. Unfortunately, I didn't have space to take a break because the work was constant, so I think, like most, I worked through the fatigue and the stress to make sure our kids got the care they needed. Eventually, I was over it but inspired by it, and it was my push to move into higher positions to reduce my stress level. Many of us in this ﬁeld learn to compartmentalize or work through it, a few leave, but most stay, but it changes them. Burnout is real, and you see it with irritable people, disconnected from the joy of the job and just bitter. I didn't want to be that way, and I haven't regret

RALLYUPMAGAZINE.COM | 44 | SPRING/SUMMER 2022

ted my decision to leave systemic psychiatric work for private practice.

RUM: How do you prioritize self-care? What does a self-care day look like for you?

Amanda: It's building it into my schedule, so

it feels a part of life. I get my nails done biweekly, I run weekly and train for races to stay in shape and destress, I try to be consistent with date night with my family, and I plan for big trips and even time oﬀ. It's all about little consistent things and scheduling things down the line. When I see a day oﬀ come up on my phone, I'm shutting it all down! If my nails are looking ratchet, I'm squeezing in an appointment for that day. I'm also good for a midday nap!

RUM: What advice would you give to someone that wants to become a mental health professional?

Amanda: We desperately need providers there aren't enough of us to meet the current mental health crisis, so let's go! BUT, please respect the ﬁeld. Recognize your limits, everyone doesn't need to be your client, and everyone doesn't need to be in private practice. Take your time and get your experience, get supervision, get additional training, and show up as your best educated and authentic self because our people deserve that. RUM: Any ﬁnal words for our readers? Amanda: Life is worth living. God will put the right people on your course to guide you, and if you stick it out, you'll see that so much more is possible. Meantime, keep moving, laughing, and get some rest! Your beautiful mind needs it.

CONTACT INFO: ® ¢ ® ¡

INTERGENERATIONAL TRAUMA,

WHERE DOES IT END? Kendra Hathaway, LMFT

Intergenerational Trauma or “generational challenges” within families is referred to trauma that gets passed down from those who directly experience an incident that continues to subsequent generations. When this happens, there is a collective pain, healing and work that likely needs to be done. It’s important to remember that although many of us have experienced these types of generational processes, we should also make room for the understanding that with awareness, and being intentional, resilience can exist as well. That means, just like pain and turmoil can be passed down, so can strength, resilience, and channels of healing. Many times, when we go through things, we forget that there is likely someone else who has experienced the same pain, the same challenges, and the same barriers. Yes, someone understands what we might be going through and can possibly help us to have a better understanding of it as well. They might hold the key to success for your family resolution with this problem. Isn’t that something to think about? Picture yourself having an issue and not knowing at all what to do about it, and then someone who loves you comes to tell you-hey, this is what happened to me, and this is what I did. It worked, or I am still working on it. What if the person was able to help us learn, make better decisions, work through situations, and ﬁx our problems? When thinking about this, it seems only reasonable that this is the reason God created families. So that people who look like you, talk like you, have the same lineage as you, and possibly the same challenges you have can help you to navigate a smoother transition through life. In order for this to happen, several things will need to take place: Family members must be willing to work through their trauma in order to help break the cycles. The person who overcame must be willing to communicate openly and honestly in order to help foster channels of healing amidst family adversity. The person needing to overcome must be willing to listen, learn and ask questions relating to the new application. Ultimately, in order for healing to happen. Change will be needed. The healed and the one who needs healing will need to connect on levels that might seem uncomfortable at ﬁrst, but in actuality these connections will help foster trust, understanding, commonality, fortitude, and purpose. If these types of family connections are able to take place, families can undoubtedly dominate over intergenerational trauma, resulting in perseverance, intolerable will, and unyielding strength.

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SHANIA KERINA

Shania Kerina is a graduate of the illustrious University of Maryland Eastern Shore with a B.A. in Sociology. Mental health has always been a passion of hers. Having gone through her own depression and PTSD, all she ever wanted was a safe place to just be. Be heard. Be seen. Be vulnerable. Be herself. She created Kerina's Place to not only be a safe place for herself, but thousands of others worldwide. She aims to inspire, uplift, and equip individuals to live in their truth while breaking through the stigma on mental health through events, resources, and services. My depression started when I lost my mom at 5. I did not know my life would start to change. After losing my mother, I lost my father at 12 and it seemed as if grief and loss became a norm in my life. From cutting, to being hospitalized due to a suicide attempt, I knew that there needed to be some changes. I started therapy, then 2 years later got pregnant. Went through homelessness, postpartum depression and I told God that he could take over. I wanted JOY back in my life. I started to redeﬁne my pain and understood that there was purpose in my pain.After having my son in 2019, 2020 I started Kerina's Place and have not looked back. I wanted to show the world that despite your past adversities you can still BECOME who God has called you to be. Rape, suicide, loss, grief, depression, PTSD, homelessness, rejection, and my list could go on...I am one of God's chosen ones. The things that I have gone through are gifts for other people. I just want to share my story.

Photo Credit: Philip Muriel from you. Learning my triggers, setting boundaries, talking to a therapist, I truly started to bring JOY back into my life. With the skills I have learned, Joy stays. I have made room for Joy and no longer feel bad about it.

RUM: Tell us about your work as it relates to mental health and wellness?

RUM: What does mental health and wellness mean to you? KERINA: This is a great question! To me mental health and

wellness means learning and applying the necessary skills to cope and have JOY on a day to day basis. Joy to me is something no one or anything can take

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KERINA: My business is called Kerina's Place! We aim to

inspire, uplift, and equip individuals to live in their truth while breaking through the stigma on mental health through events, resources, and services. It has been so amazing to curate safe spaces and conversations where people can gather in an intimate space and be themselves.

Be vulnerable. Be free. Be emotional. Be whatever they needed to be at that moment. With these events, we have been able to connect people to therapists and other resources they need. We also do community day cookouts multiple times throughout the year. We do mental health screenings and therapy sign up. Free food, free haircuts, braiding styles, and we give away 100 free journals with journal prompts in them! We are breaking the stigma one person at a time. For services, I oﬀer two membership groups , one called The Becoming movement where we focus on Becoming our best selves despite past adversities. It's a family. We meet weekly for mental health check ins. We have classes, a book club, and more. It's truly been amazing to assist others in BECOMING who they are meant to be. The other membership group is a Mom Collective! As a mother of 2 under 3 years old, I have dealt with prenatal depression and postpartum depression. The mom collective is also geared towards BECOMING but also focuses on healing as a mom. With this membership I wanted to create a virtual space for moms where we can unwind, heal, and grow together. We have done

God, okay. How do you want me to use these tests that have now become testimonies? It was 2016 when I started therapy but it was 2019 when I was homeless and pregnant where I told God enough was enough. I told my therapist that I really wanted to work on my baggage to be the best mother I can be . I did not know though that while I was birthing my son, I also was birthing my business, Kerina's Place. I was reborn after having him but then came postpartum depression. Being a mother without my parents, and without much family support was emotionally exhausting.

virtual sip and paints, work out sessions, and many other classes. Everything can be found on my website kerinasplace.com where I also have journals and planners. I am so honored God has been able to use me to create safe spaces for people all over the world.

Feb 2022 I had my first ever event, a sip and paint where we painted the tree of life and kept roots at the bottom for things we needed to dig up and heal! This was the first time I really shared my story and discussed it with a panel. People cried. Hugged. It was men and women together in a safe space. This is where it all began and when I knew my life had purpose. To anyone reading this, know that you are more than your past. You can choose to be. You can still fulfill PURPOSE.

RUM: Can you discuss some of the personal challenges you have

RUM: Can you break down one of the quotes you live

experienced and overcome that led you to become someone that “aims to inspire, uplift, and equip individuals to live in their truth…”?

by, “Give yourself grace and always hold space for yourself” for our readers?

KERINA: Of course. It started with losing my mother at 5. Then losing

KERINA: Giving yourself grace means stop being so

my father, little cousin, then a close friend who was like my big brother being murdered. Grief and loss started to become normal in my life. Then I experienced rape, mental and physical abuse in romantic relationships. Then more loss, losing my uncle in a motorcycle accident, a lover in college to a car accident, and another friend who had a stroke and such a young age. That led to heavy drinking every single day to try to escape my pain. Being homeless while pregnant due to family problems...I knew everything I have gone through and overcome could help someone else. I was like okay

hard on yourself. Learn to be gentle and kind with yourself and understand you don't always have to have it together. You can fall apart if you need to. You don't have to be perfect all the time. That leads to holding space for yourself. It is okay to make room for YOU. What I mean is that we are always being the shoulder for everyone. Allowing people to vent and cry and being a safe space. Are you that for yourself? Example, I cry and hug myself. I assure myself that RALLYUPMAGAZINE.COM | 47 | SPRING/SUMMER 2022

my emotions are okay to feel and I am okay. I had to stop expecting everyone to be there for me, though I have great support, and be there for myself.

RUM: How do you prioritize self-care? What does a self-care day look like for you?

KERINA:As a mom I truly learned about SOUL CARE and

self-care. For self-care I love making sure I look good to feel good. I get my nails and toes done. Haha. Hair and eyebrows. For my soul care, doing what I need for my emotional wellness, that may look like knowing I need a good cry and running a bath to sit and release those emotions. Spending two hours to pray and worship God and cryyyy. I hold that space for myself especially when I know I am not in a good mood. I also started to do poetry and perform. This has deﬁnitely become a part of my self care/ soul care routine. Every Wednesday night, I have my nanny come over and I go to poetry night or I REST if I need to.

RUM: After all of the traumatic experiences you have had, what advice would you give your younger self?

RUM: Any ﬁnal words for our readers? KERINA: It was 2016 I attempted suicide. What IF it worked

and I was no longer here. I would not be making an impact in the world. My two boys Kimani (2) and Nolan (3 months) would not be here. I would have hurt sooooo many people. My ﬁnal words for those reading is please know you are loved. You are not alone. Find a community where you feel heard and seen. Build your own family with friends and coworkers. Find a church home. Listen to whatever you feel you need to do to get back to you. I started therapy and that was the best decision for my mental health. I know life is always LIFTING, it never stops, it hurts and comes with so much disappointment but your life has meaning and purpose. DO NOT GIVE UP! And to friends and families of those with mental illnesses, hold space for them if you are able to. Do not throw their illness in their face or make jokes. Be kind. My friend was the one who banged on my door and told me " Shania you are hurting us and you need help." Whewwww! MY friends saved me. Lex YOU saved me that day.

Lastly, do not feel shameful when you feel you need help. I run away, you are Worthy Shania and God has power placed still have my episodes and I have safe people I go to release and be rebuilt. They pray and cover me, especially my mind. on the inside of you. The reason being, I tried to stay out of the house often and ran to the streets for comfort and love. I We choose everyday to get up and keep going. It is not easy but we got this. YOU got this. I love you and just remember started to run away from uncomfortable conversations and you are not alone. You are God's precious gift. situations. If I had this advice at a young age, I probably would have made some diﬀerent decisions but I am grateful because I am right where I am supposed to be.

KERINA: I would tell my younger self she does not have to

: : : : :

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¡ ¢

£ ¤ ¡ ¥ ¢ ¡ ¦ § ¦¨ YOUR MENTAL HEALTH MATTERS!

RALLYUPMAGAZINE.COM | 50 | SPRING/SUMMER 2022

THE REASON WHY I LIKE BEING A GUEST ON PODCASTS By: Dr. E’Toyare (Dr. Victorieus) McDonald-Williams The reason why I love being a guest on podcasts is because it’s a great way to get the word out about Adverse Childhood Experiences (ACEs). ACE is used to describe potentially traumatic experiences that typically occur between the ages of 0-17 years old. I love when I receive direct messages, emails, friend requests and follows that states that someone was inspired by my podcast, or ”I learned about ACEs listening to a podcast.” Not many people know what ACE means so to know that I have informed someone means everything to me. It means that what I am doing is serving a purpose. I want to get the word out about ACEs. I know that educating others can help someone else. Being informed helps to identify a child that has experienced trauma such as abuse, violence, neglect, just to name a few. This knowledge will potentially help prevent or reduce ACE helping us to protect our children. This is why speaking on podcasts is important to me. Listeners are reacting to the message, they are responding and they are doing something about it! They have listened and have now begun spreading the word themselves. May is Mental Health Awareness month. I have never been as busy as I am now. From podcasts, Facebook and Instagram lives, to even receiving an invitation to write in this magazine is a pleasure to me. I want to do the best I can to make sure that this information is out there for everybody because guess what? We all have ACEs. It is up to all of us to identify, understand, and do something about it. You can quote me on that! I am sending testimonies from people receiving great information from listening to a podcast, Instagram Lives, Clubhouse, and I am not going to stop. I am a part of this ACEs movement so join me! I look forward to seeing you on Clubhouse, on Instagram, in the social media world! RALLYUPMAGAZINE.COM | 52 | SPRING/SUMMER 2022

Photo Credits: Cyndi Polk www.yourxposeur.com

¥ ¯ £ § ¬ ¦ ¬ : ¬ ° : ¬ °

PODCAST We are happy to share some of the podcasts we find authentic, breaking down those barriers, and breaking through those stigmas through overdue conversations. Mental health and inspirational podcasts has rescued many, tackling those difficult topics like anxiety, depression, bipolar disorder, OCD, suicidal ideations, and much more! As a result, they make listeners who are struggling and/or in pain feel as if they are not alone. We feel it is a great way to gain greater awareness of mental health conditions, and can also help give sufferers validation and a sense of being. The power of storytelling in podcasts can be a good tool to assist in coping with a mental health problems and to help one evolved. It’s relatable and the listener can easily identify with someone else who is going through something similar. We believe mental health and inspirational podcasts can be used in conjunction with other therapies in treatment, and it can really help individuals on their healing journey.

What are you listening too? Tell us what podcasts you’re finding useful. Send them to rallyupmagazine@gmail.com.

HEALTH & WELLNESS DRINK YOUR WATER!

ho says drinking H2O has to be boring?!?! Make hydration fun with these infused waters!

± ±

BENEFITS OF DRINKING WATER ± Water is essential for the kidneys to function.

It helps maintain blood pressure.

¦our digestive system depends on it. ¬

¦ It cushions the brain, spinal cord, and other sensitive tissues.

Our airways need it.

Water delivers oxygen throughout the body. It boosts skin health and beauty.

medicalnewstoday.com

RALLYUPMAGAZINE.COM | 54 | SPRING/SUMMER 2022

Fruits we ﬁnd delicious to put in water: Watermelon Lemons Oranges Limes Strawberries Blueberries Cantaloupe Cherries Kiwi Raspberry Blackberry Pomegranate seeds Apples Pears Coconut Pineapple Grapefruit

Topped it off with basil, mint, ginger or cucumbers! Get creative! There’s no limits to Infused water! Create a Frutti Tutti, a little bit of all your favorites.

FUN MIXTURES Strawberry, Lemon, Mint Orange, Blueberry, Mint Orange, Lime Grapefruit, Rosemary Strawberry, Pineapple Cranberry, Orange Peach, Plum, Mint Kiwi, Lime Watermelon, Strawberries Strawberry, Cucumber, Mint Kiwi, Orange Apple, Mint, Lime Apple, Cinnamon Stick, Red Pear Lemon, Raspberry, Mint Lemon, Mint, Ginger, Cucumber (Detox-Weight Loss Mixture)

THINGS YOU SHOULD KNOW Storage: ¦ § « Drink it that day. ¡

Dangers Of Infused Water

¦ INFUSION PROCESS

² ¦ REGULAR OR SPARKLING WATER

¦ …

INSTRUCTIONS Now that we have provided you with the details, here’s some simple instructions so you can get started making your delicious infused waters! It’s Easy All you need is fresh produce (fruit, veggies and herbs) along with cold water. Start by choosing what flavor you want Then… Clean… your… fruits and veggies! Wash and chop your produce. Wash and thinly slice the veggies or fruits. Add the slices (and any fresh herbs) to the bottom of a pitcher or glass. Use a wooden spoon to lightly muddle them several times to release the juices. The amount of produce you use is up to you based on how much water you’re infusing and how much flavor you want to add. Items like rosemary, berries, apples and ginger will need to soak overnight.

! r e m Sum

Add the cold water (regular or sparkling). Refrigerate for at least 1 hour before serving. Flavor is best within 1 day. Cucumber water works for up to 3 days refrigerated. When the water is done, throw in a few ice cubes, fill it back up, and sip some more.

RALLYUPMAGAZINE.COM | 55 | SPRING/SUMMER 2022

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THE GREEN PAGES

Resources

PATRICE N DOUGLAS, LMFT, CAMS-I Licensed Marriage & Family Therapist. www.empirecounseling.net

DR. NEKESHIA HAMMOND

Online community providing information for those looking for a place to find healing. www.myeverydaybeing.com mjones@myeverydaybeing.com 202-957-7499 Founder, Marisa Jone

Psychologist and ADHD Specialist Hammond Psychology & Associates, Supports parents of children dealing with ADHD. DrNekeshiaHammond.com Dr.NHammond@gmail.com

COLORADO

CALIFORNIA

FLORIDA

UPLIFT KINGS Support for Men Mental Health upliftingkings20@gmail.com @letsupliftkings

TAKE MY HAND

Therapeutically Beautiful LLC

A nonprofit providing mentorship for at risk male and females youth and young adults to nurture their mental health in hope to reduce the risky behaviors, self-harm, selfmedicating or sadly suicide. www.wefightfoundation.org

MARYLAND

FLORIDA

Alicia-Ann Samuel, LMHC,NCC

WE FIGHT FOUNDATION

MARYLAND

Everyday Being

Individual Counseling, Infant and young children mental health + family counseling, Child-Parent Psychotherapy, Parenting training, Circle of Security. www.therapeuticallybeautiful.com : @therapeuticallybeautiful

Help clients heal from trauma and empower them to tap into their infinite God-given potential. www.vanitydawson.com Info@vanitydawson.com Founder: Vanity Dawson

MARYLAND

Dr. Jeffrey Harris, Ph.D Mental Health Counselor Founder of Balanced Healing www.balancedheal.com 321-324-6141 drharris@balancedheal.com Specializes in Children's Therapy, adolescent, individual, couples, and family counseling.

CALEB'S KIDS An impactful suicide prevention and mental health awareness non-profit. Founder & Exec. Director: Keisha Jackson. www.calebskids.org info@calebskids.org

MICHIGAN

RALLYUPMAGAZINE.COM | 57 | SPRING/SUMMER 2022

GREEN PAGES

KENDRA HATHAWAY, MA, FLE, LMFT

C.A.C.T.U.S. CENTER

Licensed Marriage and Family Therapist Notably with African American women and young adults who are looking to improve their lives. Positivetransformationpllc@gmail.com.

MICHIGAN

(586) 551-2757

NEW JERSEY

AMANDA FLUDD, LCSW-R

Treating issues such as anger management, oppositional defiant disorder, anxiety, depression, sexual deviance through individual and family counseling. www.cactuscenternj.com cactuscenternj@gmail.com

Afro Caribbean Clinical Social Worker Trauma Treatment, DBT, Mindfulness Practice Kensho Psychotherapy Services, LLC. 41a W Merrick Rd #2, Valley Stream, NY 11580

NEW YORK

Peace and Prosperity Professional Coaching Jason Phillips, MSW Licensed Therapist and Life Coach. www.pnpcoach.com info@pncoach.com

TOTALITY OF A WOMAN

NEW YORK

Organization that takes a 360-degree approach focusing on the wellness of women, me and children. www.TotalityofaWoman.com Info@TotalityofaWomen.com TotalityofaWomen@gmail.com Founder, Stephanie Carnegie

Let’s Talk About It Tamara Dopwell Trauma Informed Counseling for adults. www.letstalkaboutitinc.com

NEW YORK

RWENSHAUN MILLER, MA, LPCA, NCC

NORTH CAROLINA

Licensed Therapist Dedicated to making mental health treatment more accessible; especially for males of color. www.rwenshaun.com info@rwenshaun.com

RALLYUPMAGAZINE.COM | 58 | SPRING/SUMMER 2022

NORTH CAROLINA

BLACK MENTAL WELLNESS CORP. Evidence-based information and resources about mental health and behavioral health topics from a Black perspective. www.blackmentalwellness.com info@BlackMentalWellness.com

Katrina Leggins, LCSW

OKLAHOMA

K. Nicole Writing, LLC Specialize: I use the CBT (Cognitive Behavioral Therapy) approach a lot and I work with many individuals who battle with anxiety, depression, relationship issues, and life challenges. www.knicolewriting.com/

WASHINGTON, D.C.

We Fight Together!

RallyUp Mental Health Magazine is a product of We Fight Foundation Inc. mission is to provide a strong collaborative network of

faith-based and mental health to educate and support youth, young adults, and their caregivers in marginalized communities to cultivate hope, as well as an improved quality and optimistic life. We envision a world where suicide no longer exists and mental health is normalized. JOIN OUR FIGHT TO #RALLYUP2SAVELIVES

Our hope is someone reads our magazine and decide to Not Give Up! If you choose to donate, become a sponsor and/or an ambassador for our magazine, inquire at: For business inquiries, media or to contribute email us at:

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: 301-852-6454 : @weﬁghtfoundation | : weﬁghtfoundation For an interview email us at: rallyupmagazine@gmail.com Disclaimer: Some articles may be triggering and/or contain content that may challenge your mental health. If you or someone you know has a mental health emergency please call 911 or go to your local emergency room.

YOU

ARE

ENOUGH.

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Spring/Summer 2022

Articles inside

WHERE DOES IT END?

THE POWER OF FAMILY