 Article by Claire Adams Edited by Maureene Danielle Post Design by Christy Zigweid Photo by kroppek_pl using @WordSwagApp My sister is a mother of two and since birth she has suffered from various diseases. Recently, she was diagnosed with celiac disease, which totally crushed her because it is a lifelong condition with no cure. So, instead of feeling sorry for my sister or doing nothing, I decided to do some research and try to find out a way to help her. If she was not so motivated to get better and take back control over her own life, it would all have been worthless. Her children are her biggest motivation and give her a reason to stick around as long as possible. Motivation My sister did not want to let diseases control and ruin her life, and that of her children. She wanted to continue to be there for her kids and family, and that was a major source of her strength and motivation. I knew that I had to push her when things got tough, and motivate her on a daily basis. Otherwise, she could become depressed, which is the last thing we wanted. We both knew that if she stayed strong mentally, her physical health would improve. Sure, she had to make some sacrifices, but it was all worth it. Lifestyle Change Both of us realized that she had to change her lifestyle if she did not want to experience those dreadful symptoms of celiac disease, not to mention the other conditions she suffers from. The most important change she had to make was related with her diet. She had to exclude many foods that she adored from her diet and switch them with unprocessed, natural foods. She also had to give up eating at restaurants that she loved because of cross-contamination. Moreover, when travelling, she had to make plans ahead and even cancel a trip, if she could not find a gluten-free place to eat. When we were doing research about the disease, ways to treat it, some advice and instructions, we bumped into SCD lifestyle and also found some information about how beneficial growing your own food can be. Growing Her Own Food My sister started growing her own food for both herself and her family. She now has a very limited choice when going grocery shopping. And, she can never know for sure if manufacturers are honest or not when it comes to listing ingredients on the food label, which she has to read in full detail. The benefits of eating homegrown, natural food were numerous. Besides not going through the hassle of grocery shopping, she and the whole family were much healthier. My sister managed to keep the celiac disease symptoms to a minimum. Now we are all happier than we have ever been. She Is Much Happier Now The sacrifices and choices my sister made helped her change her life for the better. My sister, along with her entire family, are now leading a much healthier life which has made her very happy. About the Author Claire Adams is a marketing manager by day and by night she passionately fights for travel, art, and her health.
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10 Year NFL Veteran Discusses Finding Happiness By Building A Performance Mindset (Podcast)5/13/2016 
Jon McGraw was living what he thought was his dream. He was playing in the NFL for his hometown Kansas City Chiefs. It was not until he went into training camp one season expecting to be cut due to a new coaching staff coming to town that his life changed. He went from 'Bubble Guy' who was about to be cut to team captain. Once he retired he studied what happened during that time period and realized that the happiness he found was not an accident. It was a mindset change. As a result Jon, and his business partner Russ Rausch, have built a business with the goal of helping others.
About Jon
Jon attended Kansas State University with a major in business finance and walked on the football team, 1997-01. He was twice selected as a First Team Academic All American. He was a second round draft pick to the New York Jets where he played 3 seasons. He then played for the Detroit Lions for two seasons before playing his final five seasons for the Kansas City Chiefs. Jon retired from the NFL in 2012 and received the Ed Block Courage Award. The award is presented annually to one player from each NFL team who, in the eyes of his own teammates is a source of inspiration and courage. Jon also completed NFL-sponsored business management and entrepreneurship programs at Harvard Business School and Wharton Business School. Jon has been actively involved as President of the Jon McGraw Foundation which supports various charitable causes. He is now a principal partner at Vision Pursue, a performance mindset training and technology company. Jon is married and has two children.  Worry, anxiety, and addiction are often interwoven. For some people, it’s constant pressure and increasing anxiety that serve as the catalyst to developing an addiction. For others it works in the opposite way: having an addiction creates stress and anxiety – be it fear of disappointing loved ones, legal consequences, or a tough path of recovery. The key to successful recovery is learning how to cope with underlying mental health problems and the addiction itself. Worrying and Addiction Worry and addiction are cyclical in their relationship to each other. Individuals who suffer from chronic worry often experience physical discomfort such as sweating and rapid heartbeat. There is also the emotional discomfort such as feelings of fear and panic. Those suffering from anxiety may turn to addictive behaviors as a way to self-medicate and escape. On the flip side, the need to get a "fix" from an addiction creates anxiety, so it becomes a self-perpetuating cycle. A person suffering from addiction may become so focused on the euphoria they experience that they may constantly worry about how, when, and where they’ll be able to obtain their drug of choice. This is not limited to just drug abuse. In addition to drugs and alcohol, other behaviors such as spending, eating, sexual activity, cleaning, or even exercise are potential addictions for some people when the behaviors become excessive and uncontrollable. Raising your awareness about worry and anxiety, as well as your personal triggers, can help you break the vicious cycle of worry, anxiety, and addiction.  Image via Pixabay by AdinaVoicu Raising Awareness about the Risks of Excessive Worry Experiencing concern about various situations in your life is normal and healthy. Excessive worrying, however, leads to anxiety. Learning to identify your triggers and acknowledging situations in which cannot cope can help you make healthier choices. Symptoms of excessive worry include:
Recognizing these symptoms is the first step. When you learn to identify triggers, you can turn to alternative coping methods, which can help avoid giving in to your addiction. Coping with Distressing Thoughts and Feelings People who do not constantly experience severe anxiety and worry may think it’s simple to deal with. They may think it’s as simple as forgetting about what has been stressing you, but it is not. There are, however, some strategies you can rely on to help you learn to develop alternative coping mechanisms. Worry is unavoidable, as it can stem from relationships and experiences. It’s a natural state of mind on some occasions, but it doesn’t have to be a destructive force in your life. These tips can help regain control:
Worry will come, but it doesn’t have to perpetuate an addiction, nor is it necessary to be dominated by worry and anxiety while recovering from an addiction. You can take control of your life and improve your sense of well-being. About the Author Sarah Lockwood is a concerned parent and former social worker. Having worked with the public for decades and after watching her own daughter struggle with addiction, Sarah knows all too well the devastation that can be caused by drug and alcohol abuse. Sarah’s daughter is now in recovery, but her experiences with substance abuse inspired Sarah to get involved with ThePreventionCoalition.org. She plans to spread awareness and support through her work for others dealing with addiction. While Sarah devotes a lot of time to the Coalition, she makes sure to relax and enjoy the small things in life, as every day is a gift.
 Article by Nikki W Editing and Post Design by Christy Zigweid Photo made using @WordSwagApp Photo by debw07 via Pixabay CC The day my daughter was born was the day my eyes truly opened for the first time. When my heart swelled as never before, I suddenly became aware of a consideration much bigger than myself. Any concerns or preoccupations about the life I should have been living became insignificant as I was introduced to a reason for my existence. My real purpose in life. To care for this innocent being and enable her to become all she could be. Before I became a mother I struggled with periods of depression. During those times I would feel a great want for peace that could perhaps come if I just didn't exist. There were no cries for help or a want for attention, I had no intention of taking my life, I just felt the world wouldn't notice if I just wasn't there. As I compare the life I lead now (physically and emotionally) to the life I had back then I can't help but wonder if finding a purpose for one’s existence can overturn a life of depression. 10% of the UK’s population will experience depression in their lifetime. This critical illness is much more than simply feeling unhappy or fed up for a few days; we all go through spells of feeling down. It’s when you feel persistently sad for weeks or months and it’s something you can’t "snap out of" by "pulling yourself together." According to a recent study led by the World Health Organization (WHO), global failure to tackle depression is costing the world nearly $1 trillion a year in lost productivity and causing “an enormous amount of human misery.” The study urges the international community to make mental health a priority, as without scaled-up treatment, a staggering 12 billion working days – or 50 million years of work – will be lost to depression between now and 2030. As unique individual’s, depression can vary from person to person and can happen for one or more reasons. In many cases, the first time someone becomes depressed, it’s been triggered by an unwelcome or traumatic event, such as a bereavement, divorce, or assault. Occasionally it may appear for no obvious reason. Whatever the cause there appears to be left a lack of purpose to ones’ life that sits like an empty hole, thereafter getting filled in with a consuming sadness. Yet for me, in a single moment, my illness was lifted and replaced by something more worthy. Now, there are about a million things online telling you how to find your true purpose in life. If you're feeling unmotivated, unsure of yourself, aimless, can't find your passion, directionless, not clear on what your ultimate purpose is, it appears you’re in good company — many people are in the same boat. The journey to finding ones’ true purpose can be a lifetime of searching. This is different, having a life with no purpose at all gives us no reason to exist. As said by Ralph Waldo Emerson “The purpose of life is not to be happy. It is to be useful, to be honorable, to be compassionate, to have it make some difference that you have lived and lived well.” Whether we are conscious of this life aim matters not, the affect will be the same. We are all born with an innate drive to achieve an individual purpose(s). From the moment of our birth we naturally set ourselves developmental goals to achieve. This then, can be replaced by emotional targets ever changing as we evolve along our life’s path. Some are more consciously aware of their wants and then in-turn purpose to be strived for. Whereas other’s follow where the wind may lead, the purpose is still there. When we are stripped of this reason to live, our innate drive has nowhere to direct itself and therefore self-grieves until we can give it a new goal to work towards. Finding a purpose big enough to shed the depression cloak is no small feat but conscious effort loosens its hold. Deciding to do something to help yourself is the most important conscious step you can take. Try to recognise patterns of negative thinking when you are doing it, and replace it with a more constructive activity. By connecting with others and participating in the environment around you, your drive is given an opportunity to discover a new focus to its attention that might otherwise be ignored. Let awareness of purpose arm you with strength to over-turn your depression. About the Author
 Article by Paul Banuski Post Design by Christy Zigweid Edited by Maureene Danielle Photo made using @WordSwagApp I recently marked two years since my suicide attempt. Two years of avoiding alcohol, of taking medication, going to therapy and trying to remind myself that I’m good enough to keep staying around. Some days are certainly easier than others and I’d be lying if I said I wasn’t troubled or tempted or haven’t been tested over the last two years- hell, in the last two weeks. But so far I have fought off every single attempt to knock me off of the path of recovery and self-improvement. To be honest with you, the hard days are still really hard and I think it’s possible that I’m only one bad day away from failing. The road ahead of me stretches out, winding through deep valleys and shadows, with who knows what waiting for me, lurking around each bend. There are days when I worry how much progress I have made and I fear that it’s laughable how I struggle for inches rather than miles. And all those miles still to go… Well, it is a trick of perception. When you live with depression, you can pick up on these tricks. After all, that’s what depression does- trick your brain into pain and anger and sadness. In my most recent therapy session, we spent some time going back over my progress so far. How when I came to therapy two years ago, I would struggle with things that I do today without a second thought. I have managed to reign in some of my worse impulses (the quick and cheap relief of getting drunk) and to tackle problems head on rather than turn my head away, hoping they will disappear. I can throw the brakes on my train of thought when it begins to speed up and threaten to careen off of the tracks. Mindfulness practice has taught me to recognize negative and judgmental thoughts, and to process them in a healthy way. When I take a longer view I can see just how far I have come and how different I am from the man I was two years ago. I now worry less about the years to come and try to live the moment, and to take each day as it comes. And if I pause once in a while by pulling back and looking down the road ahead with fresh eyes, I can still see the valleys and I can still see the dark corners, but they are broken up by gentle rises and bright straight stretches. And then I refocus on the present day. About the Author
 Dear Suicide: Please stop trying to convince me I am not worthy of love, respect, feeling my feelings, and living. I have a mental illness but it doesn't define me and I'm sorry you can't handle that. I know you want my illness to take over and pull me into the depths of self-hatred. You get your power when I'm convinced I'm not worthy of this life. You are a coward. And I'm done listening to you. Today I am taking my power back. Today I am going to take it one step at a time and turn my back on you. I no longer need your false validation to convince me people are better off without me, that this life is full of nothing but pain. I'm better off without you. For so long I've sat with you on my shoulder, turning to you when life gets too hard, when I'm cruel to myself, and when others' words hurt me. Surprisingly enough, you have been a comfort to me. Because I've always seen you as an option. But you are NOT and option any longer. You are NOT a comfort to me. You've fed off my insecurities and I'm sick of it. I hate you for intensifying my emotions and experiences to the point of feeling I have no other choice. I hate you for taking advantage of my weaknesses. I hate you for sitting on my shoulder and comforting me in my times of darkness. Today, I will join with my support system to kick you to the curb. While I'm not successful 100% of the time keeping you at bay, know that if you try to come back in I will kick you to the curb again and again and again. I will no longer let you control me. I will no longer miss out on the precious moments I too often fail to recognize. And most of all, I will no longer feed into your power and negativity. Because it is false. Because it is not the truth. And because I know deep down I am stronger than you. So good-bye suicide. Pack your bags and head to the door. You are no longer welcome here. Sincerely, I'm Too Strong For You *If you've attempted suicide or thought of suicide, THANK YOU for holding on. I'm glad you are here.
About the Author  Christy Zigweid is a writer, household CEO, wife of a musician, and mother to two great kids. She holds a bachelor’s degree in elementary education and special education and has been a stay-at-home mom since 2007. A fighter of depression and anxiety, she uses her words to inspire and offer hope. She is an advocate for mental health and suicide awareness. "A New Beginning," her first published short story is featured in Mosaic: a Compilation of Creative Writing, which was published March 2015. She also has a short story featured on Short Fiction Break titled "1,862 Days." If you don’t see her nose stuck in a book, you will likely find her behind a computer screen or spending time with her family. Visit her website: www.christyzigweid.com Follow her on Pinterest  Article written, edited, and designed by Christy Zigweid Photo created using @WordSwagApp Photo by ElasticComputeFarm via Pixabay CC **TRIGGER WARNING** Suicide. It’s a nasty word we like to push under the rug and ignore. It’s an ugly stepsister and a relative we’d like to forget. But I assure you it is very real. And it’s time to start talking about it. I’d like to share with you some statistics about suicide (http://afsp.org/about-suicide/suicide-statistics/): Those are some staggering statistics, don’t you think? I’ve never been personally affected by someone’s suicide before, but I have lived on the other side of suicide. It’s a horrible place to be. It tears at your soul and convinces you there is no other way and your loved ones are better off without you. You swear you are a burden to them. I’m here to tell you…nothing could be further from the truth. Our minds, when living with mental illness, are different. We aren’t martyrs or looking for attention. We are looking for a way out of the constant struggle and pain of living with mental illness. And in our minds, suicide is usually the only way out. When we get to this point, we can no longer make logical choices, especially when faced with strong emotions and thinking. When we get to this point, we are no longer in charge of ourselves. What to Do When the Emotions are Too Strong and You Want to Give Up Take yourself in a quiet room and allow yourself to feel the awful emotions. Too often we medicate them or ignore them until they get so big we can’t ignore them. GIVE YOURSELF PERMISSION to FEEL those emotions. Release them in whatever way necessary, but do not punish yourself, harm yourself, or harm others. Do not let suicide win. Stay strong and know there is help. Here are a Few Things you Need to Have  The first, and BEST thing you can do is have a supportive network. Sometimes this doesn’t come in the form of family, but in friends and those who have shared the journey. Getting medical care is also a top priority. While medication and therapy may not be for everyone, the option is there. Taking care of yourself should be a priority as well. Eating right, exercising, and being kind to yourself should be part of your daily life. If you fear for your safety, have someone lock up things which may be harmful to you; pills, guns, anything you can get away from your reach which you would use to harm yourself. This is not a sign of weakness or that you are a horrible person. It’s just that right now, you can’t be trusted with those things. And you have to allow yourself to let others protect you when you cannot protect yourself. Lastly, it’s important to have a safety plan (you can find a copy of one HERE), because the truth is, suicide may likely come up, and you need to have a plan for combating it, especially when you can’t think clearly for your self. Take some time, when you are feeling well to sit down with your support system and get your plan ready. Post it where you can see it and when you feel yourself falling into that hole, pull it out and use it as a resource. Let it do the thinking for you when you cannot do it for yourself. Living with mental illness is a struggle. But it CAN be managed. Thank you for staying here, even when it is hard to do so. If you have thought about or attempted suicide in the past year, the past month, the past day, or the past hour, HOLD ON. Tell someone. Call The National Suicide Prevention Lifeline at 1-800-273-TALK (8255) or 911 immediately if you are in danger.  ABOUT THE AUTHOR  Christy Zigweid is a writer, household CEO, wife of a musician, and mother to two great kids. She holds a bachelor’s degree in elementary education and special education and has been a stay-at-home mom since 2007. A fighter of depression and anxiety, she uses her words to inspire and offer hope. She is an advocate for mental health and suicide awareness. "A New Beginning," her first published short story is featured in Mosaic: a Compilation of Creative Writing, which was published March 2015. She also has a short story featured on Short Fiction Break titled "1,862 Days." If you don’t see her nose stuck in a book, you will likely find her behind a computer screen or spending time with her family. Visit her website: www.christyzigweid.com Follow her on Pinterest This article originally appeared on www.christyzigweid.com
 At ConquerWorry, we have featured articles by Two Wise Chicks on many occasion. So when they approached us about a new eBook they have, we wanted to share it with you. Find out more below: A few of weeks ago we asked you to tell us where in your life you'd like some guidance. And you told us. So we've been busy!! The good kind of busy - the kind that feels like a privilege actually. And again, we are grateful to you all for sharing your thoughts, wishes and curiosities and today we are thrilled to bits to be able to share with you our first ever workbook! You can download your free copy by following this link . Of course, when you sign up, we know it goes without saying (but we are saying it anyway) that we will NOT share your email address with anyone (nor will we spam you) - promise! Consider this our Valentines Gift to you - it's the only way we know to spoil you and make sure you feel special. Plus we we sincerely hope it's helpful. Oh, and we would LOVE your feedback (good, bad or indifferent - all is welcome and helpful). We are excited to learn how we can improve! Feel free to post a comment below, or on our Facebook page at: www.fb.com/twowisechicks.  (That's us having a celebratory cup of tea! (Matching cups an' all!)) #yay! ABOUT THE AUTHORS  Sally O’Reilly Sally wants to help create a world of compassion for ourselves and others. A world where mistakes are allowed, gender roles don’t exist, sex ed in schools is a real thing and everyone dances – lovely! As a psychologist and psychotherapist in Ireland, she’s worked for nearly twenty years in private practice, with adults and trainee adults of all ages. She blogs on her own website, is a feature writer for super duper parenting website Voiceboks.com, does print and radio media work and has been known to Tweet. She’s the one running our Twitter page! When she’s not working, you will find her engrossed in Science Fiction or some dark and Danish TV show, listening to music, watching the sea (while really, really wishing it were warmer), or figuring out how to work Lightroom on her Mac. All while munching on Bombay mix. #multitasker! She’s happiest when dancing and erm…. her cat has his own Facebook page. We won’t link to that, it’s too embarrassing.. Tanya Tinney Tanya looks forward to living in a world where people know their worth, respect boundaries, and always have time for tea and chocolate. A magic bubble that protects her from sticky fingers, hormonal girls and dog hair would be awesome as well. Her education and much of her training is in the areas of psychology and human potential. She worked as a licensed psychologist for over 14 years, with 10 of those years spent building her own successful private practice. In total, she has over 20 years of varied experience working, volunteering for non-profit agencies, and consulting to small business. Most recently she has launched her dream online coaching practice where she gets to work with motivated, amazing women who need help overcoming life’s hurdles. Exciting times! She has lived in Ireland, Ethiopia (okay, just 6 months), Canada, and currently lives in central Texas with her husband, three girls (including fraternal twins), two dogs and three cats. When she’s not finding ‘everyday moments’ to write about here or on her own blog, you can find her being walked by her dogs, unearthing unidentifiable food-objects under the couch cushions or baking her famous banana bread. Tanya runs our Facebook page – and not to be outdone by Sally’s cat, her dog has its own Facebook page too.  Article by Jay Coulter Photo made using @WordSwagApp The great NFL quarterback Peyton Manning has officially retired. While his 18 year football career has produced Superbowl titles and amazing statistics, I believe there are six traits that he demonstrated that could help anyone struggling with a stressful period or their mental health. #1 Focus March 5th, 1997 he announced that he would return to The University of Tennessee for his senior year instead of heading off for NFL riches. I remember sitting in my car listening to his press conference. These were his words:
Apparently it was a difficult decision for the young Peyton Manning, but he knew that he would never get the chance to be a college QB again and decided that was what held a higher priority for him. The NFL would be there after he finished his senior year.
Lesson - Prioritize what is important to you today and make that your focus.......tomorrow will take care of itself. #2 Humility After the 1997 season, Peyton finished second in the prestigious Heisman Trophy voting to Charles Woodson. (1815 votes to 1543 votes). It was a shock to a lot of people in the sports world, but it was an especially sharp blow to Tennessee fans and their star QB. In defeat, Peyton Manning was as humble and stoic as you would expect. It has served him well. Recently he had this to say about Mr. Woodson:
Lesson - When life disappoints you, be gracious and move on because the past is just that......the past. #3 Perseverance The easiest trait to quantify is Peyton's perseverance. Manning had 45 4th quarter comebacks and 56 game winning drives. Those are NFL records and beyond mind stretching. Below are two of my personal favorites:
I was fortunate enough to watch many of his comeback with my son and the lesson is always the same. Lesson - Always remember that the battle, no matter how bleak it appears, is not over unless you give up. #4 Class Obviously every game he played did not result in victory. In fact, one of the best traits he demonstrated, by example, was after his devastating 43-8 loss to the Seahawks in Superbowl 48. He had 2 interceptions and his offense that had put up amazing statistics during the regular season looked inept. Seattle's defense was lead by Richard Sherman and this is what he said after the game: "When I was limping up to my press conference and trying to make it up the stairs, somebody taps me on the shoulder and extends their hand and asks if I'm all right......My eyes try to make it up to see who it is, and it's Peyton ... fully dressed in a suit and obviously very concerned about my well-being. You know, after a game like that, biggest stage ever -- to ask how you're doing and really be generally concerned about an opponent, that shows an incredibly different amount of humility and class." - Richard Sherman on Peyton Manning after Superbowl 48 (Link) Lesson - When you feel stigmatized by your struggle, you can still win by rising above it all and showing class. #5 Reinvention Manning's career came to a halt when he had to sit out the 2011 season due to an injury. At the end of the season, the only NFL franchise he has ever played for released him. This was devastating for Manning. In the offseason before the move to Denver, Manning spent 2.5 months with his former college offensive coordinator David Cutcliff. They tirelessly worked to rebuild his throwing motion. (Source) By the end of Manning’s 2013 season he had amassed 5,477 yards, 55 touchdowns and 342.3 yards per game, all of which are NFL records, and finished with a 121.1 QB rating. (Link) Lesson - Sometimes personal reinvention is a necessity. #6 Resilience During his final season in the NFL (2015), Manning sustained an injury to his foot. Just incase you do not know the story, he sat out for 6 games and rejoined the team in the final game of the season as a back-up. During the final game, the starting quarterback had a tough game and Peyton was brought into the line-up in relief. He managed to lead the team to a comeback victory and then stayed at the helm until their eventual Superbowl victory. But, that is not the story in my opinion. The story is the relentless work he put in to the rehab process prior to rejoining the team. His resilience and commitment to preparation allowed him to earn back his job and lead the team to the Superbowl victory. Lesson - Work hard even when things are not going your way, because you never know when you will get the call to get back in the game. Jay Coulter  Jay Coulter is a Mental Health Blogger, Podcast Producer and founder of ConquerWorry.org™. The platform is a volunteer run organization dedicated to inspiring, educating and advocating for those who struggle with their mental health. ConquerWorry™ has almost 150,000 social media followers and we would love to have you in our community which can be found online and on most social media platforms.
The Mental Resilience of Suzy Favor Hamilton - From Olympian To Escort To Mental Health Advocate11/23/2015 
Note From Jay
Suzy's story has been all over the media again this fall with the release of her best seller Fast Girl. From ABC's 20/20 to Dr. Phil, her story is great for ratings and full of opportunities for interviewers to create 'Got Ya' moments. Her story is that of the 'girl next door' turned Olympian, turned prostitute.
The real story is not about her days as a high priced escort. The real story is about a woman who did all the right things until her mental illness sent her on another path that became a nightmare. I am fortunate that due to my platform on ConquerWorry.org, I have been able to interview or connect with many high-profile people who struggle with their mental health. Suzy takes mental health advocacy to a new level as it would have been easier for her to just slide into history as a footnote and an interesting headline grabbing story. Instead, she lays all of her cards on the table with the goal of trying to help others who are struggling with their mental health. This is a story of mental resilience. Suzy's Athletic Acomplishments
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Popular PodcastsOlympian Suzy Favor Hamilton - From Fame to Prostitution to Advocacy
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