Health Conditions / Mental Health

As noted above, stress can exacerbate eczema symptoms for some people, resulting in a not-so-fun cycle. According to the National Eczema Association, tense feelings spark the fight-or-flight response, which increases the production of cortisol, the so-called stress hormone. The body can then respond to these high cortisol levels in the form of inflammation in the skin, potentially resulting in an eczema flare-up in those who are susceptible. You’re having a hard time focusing.Eczema can make it challenging to focus on your daily responsibilities in work and life. For starters, the intense itching can be distracting as heck. And, again, sleep issues caused by eczema can also add fuel to the fire. As Dr. Guttman-Yassky points out, losing sleep can disrupt your mental and cognitive function, making it difficult to think, concentrate, and go about your day.5 A 2020 study in The British Journal of Dermatology found a connection between eczema severity and work productivity. According to the findings, the more severe the eczema, the more work productivity declines, which can negatively affect a person’s quality of life.6 Your self-confidence is taking a hit.As with many skin conditions, eczema can take a toll on body image and self-esteem, so much so that you might even feel like avoiding other people, something Dr. Guttman-Yassky says she’s noticed in her own patients. This is especially likely if your patches are oozing, crusting, or if they’re on visible areas of the body, like your face or hands. In these scenarios, seemingly routine interactions like shaking hands or hopping on a Zoom meeting can feel like a waking nightmare.Your relationships are suffering.“Eczema can interfere with building relationships,” Dr. Guttman-Yassky says. This includes relationships with romantic partners, as heightened stress and poor self-esteem stemming from eczema can potentially impede your ability to maintain these connections. Your rashes and patches might also hurt when touched, further complicating intimate interactions.7 In some cases, these intimacy issues can contribute to breakups, according to Dr. Guttman-Yassky. As for family members and friends? They might be unable to grasp how crappy you’re feeling—or, in some cases, you may be tempted to pull back on socializing due to embarrassment or physical pain. In turn, you might feel less connected with loved ones, which can further erode your mental well-being. How to find mental health support when you have eczemaOkay, so eczema is clearly more than skin deep… but what can you do about its mental health effects? While there’s no cure for eczema, one of the first steps toward finding relief from both its mental and physical symptoms is establishing a long-term treatment plan with a dermatologist or primary care doctor, according to Dr. Guttman-Yassky. (If you don’t have access to one, check out the National Association of Free & Charitable Clinics or the HRSA Data Warehouse to look for free or low-cost health care providers near you.) Treatments like topical creams, biologics, and immunosuppressive medications can help you manage the physical manifestations of eczema, and ultimately, the mental symptoms, notes Dr. Guttman-Yassky. 

Rather, time grief tends to be cyclical, she says. Sometimes, the pain recedes and you can enjoy your life. Other times, a reminder of the loss hits you like a tsunami of despair, guilt, and regret. Waves of grief can and do become less intense, but—because grief is a deeply human experience that’s ultimately a reflection of what you love and value—it never really goes away either, Dr. Cormier says. Instead, you learn to move forward with it. How to make the process of grieving lost time less painfulGrieving time isn’t an easy process and it can’t be hurried or forced. (And if it’s preventing you from functioning in your daily life, it might be time to talk to a licensed therapist.) But there are a few expert-approved strategies that might help you feel a little bit better as you work through the loss.  1. Really (truly) acknowledge and feel your grief. As a society, we’re generally not great at honoring grief of any kind. The typical bereavement leave in the US is only three days. There’s also often an instinct to try to “fix” how you’re feeling with problem-solving. (See: the well-meaning friend who offers to set up a dating app profile for you right now when what you need is to first reflect on time lost to a terrible relationship.) Despite good intentions, responses like this—from loved ones or yourself—typically aren’t helpful because they encourage you to push down uncomfortable feelings, which only delays the healing process, Dr. Cormier says.   Immediately shifting into solutions mode might work in the short-term by distracting you or giving you a false sense of control over your situation. But, like a physical wound, that pain doesn’t go away and is likely to start panging with greater intensity if you ignore it, Dr. Cormier says. The reverse is true too, though: Psychologists have found that painful feelings may begin to die down when you express them. That’s why step one is to acknowledge and reflect on your grief, Mekel Harris, PhD, a Memphis-based licensed psychologist, tells SELF. You might ask yourself: What have I lost? How has it affected me? What have the consequences been? How has this hurt me? This type of self-reflection can help you let out some anger or sadness you’re holding inside and begin to accept your situation, Dr. Harris says. You might journal about your feelings (or try a journaling alternative like recording voice notes), confide in a trusted friend, or talk things out with a therapist.   You can also try meditating or moving your body—gently stretching, dancing, running, going for a walk outside—to release pent-up emotions and tension. Whatever activity you choose, try to be intentional and schedule a specific block of time to address your grief, even if it’s only five minutes once per week to start (you’re more likely to do it if it’s on your calendar, Dr. Harris says).“The acknowledgement of our pain, the acceptance that grief will be a companion for us over time, and the ability to sit in that discomfort are very important to start with,” Dr. Harris says. In order to work through and learn from your grief, you first have to gradually stop avoiding it and open yourself up to it, she says. 2. Find balance between solitude and community. “Many people in deep grief say, ‘I just want to go under the covers and hide,’” Dr. Cormier says. “That’s a common thing. And yet, if we hide too much, we won’t get the help we need from other people.” While alone time and self-care are important, and you might not feel like reaching out to loved ones every time you’re feeling low, you also need other people to heal—whether that means leaning on your support system, forging new connections, or both. 

Some people with Crohn’s disease develop food-related anxieties, and because eating and pain often go hand in hand, they wind up restricting how much they eat or skipping meals to avoid getting sick.3 “These fears become problematic when people begin to have very restrictive diets, avoid meals for fear of symptoms, or constantly worry about how a food will potentially impact them,” Megan Riehl, PsyD, a psychologist specializing in gastroenterology and the clinical program director of the GI Behavioral Health Program at the University of Michigan, tells SELF. You can alleviate some of this stress by learning about how different ingredients impact your symptoms, reading food labels, and studying menus before going out to eat. These adjustments are often hard work and can be a lifelong process—which is why Dr. Riehl recommends working with a dietitian who specializes in GI conditions like Crohn’s. They can help you identify foods that can trigger symptoms and share meal ideas to make the whole meal-planning process feel a little less overwhelming. Coping with body image issuesCrohn’s—and the medications prescribed for it—can cause uncomfortable bloating, rapid weight loss, and acne, which, in turn, can affect your self-esteem and self-confidence, Dr. Sileo says. “When you’ve lost 20 pounds and you don’t resemble yourself, it can really take a toll on how you feel about yourself,” he says. It’s easy, given the uncertainty of Crohn’s, to hyperfocus on something you may feel like you can control, like your appearance, Dr. Keefer says. You might criticize your body for suddenly looking so different or avoid social plans because you think you don’t look “good.”4 “Those are mean things we do to ourselves as a way to bring back control” when facing a condition that’s frequently uncontrollable, she says. Try to reframe your POV when you look at yourself, Dr. Keefer recommends. For example, if you’re struggling with fatigue, instead of focusing on your eyes being bloodshot or puffy, take note of the shape and color of your eyes. Observing, not evaluating, your attributes, can drown out some of the harsher critiques you may tell yourself. “Just describe your body, don’t judge it,” Dr. Keefer says. Figuring out how Crohn’s fits into your relationships The symptoms of Crohn’s, like bowel incontinence, can cause people to feel unattractive or unhygienic, research shows,4 which may lead you to isolate or otherwise back away from close relationships. There’s also the added pressure of knowing whether you should keep some boundaries in place or be an open book about what it’s like to have Crohn’s.Dr. Keefer says she’s treated many people who felt as though their relationships crumbled because they didn’t share, for example, that their fatigue prevented them from being able to go out or that their body image struggles soured their mood on a date. It can be uncomfortable to coach your SO on how to vouch for you if you end up in the ER and need treatment, or what to do if your symptoms strike during a sleepover. It can be equally tricky to figure out when to disclose you have Crohn’s and how the disease impacts your daily life. And then there’s the whole topic of dating—some people with Crohn’s use medical devices like a colostomy bag or J-pouch—so explaining and educating your partners about how these tools affect romantic relationships can feel embarrassing and uncomfortable.

Jane Fonda’s passion for exercise is only getting stronger as she gets older: The 85-year-old actor and climate activist is constantly encouraging her 2.1 million Instagram followers to stay active. And at a recent event hosted by H&M in New York City, she shared that working up a good sweat isn’t the only reason she prioritizes fitness—it keeps her mental health in check too.“I didn’t know that [exercise] was important to do ’til I was in my 30s,” she said, per People, joking that she reported having a “‘constant period’ all during school” to get out of participating in gym classes. “It wasn’t until my late 30s, early 40s that I started to actually become active. Life before I was active wasn’t nearly as good as when I started to move.”Once she started prioritizing movement, she noticed her mental health improve—and she continues to exercise to reap those benefits. “I come from a long line of really depressed people,” she said, “and the best way to fight depression is to keep moving.”Fonda’s thinking is spot on: Regular exercise can help reduce feelings of stress, anxiety, and depression, according to the American Psychological Association. That’s because any form of movement—whether you’re out for a walk or lifting weights in the gym—triggers the release of brain chemicals that can help lift your mood. Exercise can also help take your focus off negative thought patterns, per the Mayo Clinic.The Original Jane Fonda Workout is one of the top-selling VHS tapes of all time, as SELF previously reported. These days, though, Fonda says she prefers light strength training and incorporating resistance bands into her workouts. In a 2020 interview with Well + Good, Fonda said she works “every muscle group…slowly and very intentionally.”Working out also helps her stay active in her day-to-day life. “You’ve got to stay strong,” she said. “I have a grandson who’s three years old, and I can still pick him up. I mean, I have to bend my knees and, you know, it takes a long time to get him up there, but I can still pick him up.” Exercise can also help you maintain a certain level of independence, she said: “You want to be able to carry your own bags.” Fonda also spoke about other recent health challenges at the event and opened up about her experience with non-Hodgkin lymphoma last year. She first announced her diagnosis in September 2022 but is now in remission following chemotherapy. Reflecting on the diagnosis, Fonda said, “I won.”Related:

February can be a bleak time for those of us who thrive in the sunshine—and even for those of us who don’t. Whether you’re an avid hiker, someone who hates skipping their daily walk, or you’re just sensitive to seasonal change: Freezing temperatures and exceptionally little sunlight can start to feel personal.Mid-to-late winter is when the symptoms of seasonal depression, formally known as seasonal affective disorder (SAD), can hit particularly hard. SAD is no different than regular depression, save for the fact that it’s often brought on by the changing of seasons, per the National Institute of Mental Health (NIMH), a division of the National Institutes of Health (NIH). If untreated, the symptoms, which typically begin to crop up in late fall and early winter, can cause “significant changes in your mood and behavior,” the agency says. (That said, though most people experience SAD in the winter, it can take place during the summer as well, as SELF previously reported.)Though it’s easy to think that you’d definitely notice if you were feeling depressed, SAD symptoms aren’t always easy to spot, Susan Albers-Bowling, PsyD, a psychiatrist and psychologist at the Cleveland Clinic, tells SELF. “That’s a myth, that it’s going to be obvious to people,” Dr. Albers-Bowling says. “It is much more subtle.” Given how common SAD is, it’s a good idea to familiarize yourself with the warning signs: Millions of people may experience SAD each year—and some don’t even know it, according to the NIMH. Below, experts explain common symptoms of SAD to be on the lookout for this time of year—and what to do if you think you have the winter blues.What are the subtle symptoms of seasonal affective disorder?1. You have to try really, really hard to stay focused.One common complaint from people experiencing SAD is that they’re just not able to concentrate the way they normally can, Justin Puder, PhD, a psychologist based in Boca Raton, Florida, tells SELF. “[People say,] ‘I just don’t feel as mentally sharp,’ or, ‘It’s hard for me to stay on task,’” Dr. Puder says. This lack of focus can take different shapes depending on your day-to-day routine, he says. For example, it might take an extraordinary amount of focus to cross typically easy things off your household to-do list (like paying bills), or you might find yourself taking three times as long to get through a work task that’s usually no problem.2. You don’t want to hang out with friends or go to social events.I’m as guilty as the next person of canceling plans when it’s cold outside—if I have to wear more than three layers, I’ll probably decide to just wait and see my friends the next weekend. But if this becomes a larger pattern—if you find yourself routinely avoiding social contact and opting to stay home alone all the time—it could be indicative of a mental health issue, Dr. Puder says. “People start to pull back from their social relationships [due to SAD],” he says. “[If you find yourself routinely replying,] ‘I’m going to pass,’ that could be a sign you’re starting to slip into seasonal depression.”3. Your eating and sleep habits are all over the place.As is the case with any form of depression, seasonal depression can take a toll on your health routines, Dr. Albers-Bowling says. In terms of appetite, this can affect different people in a variety of ways. SAD may cause undereating, overeating, or emotional eating, she says—any big change is worth paying attention to. Similarly, Dr. Albers-Bowling adds, changes in your sleep schedule—such as difficulty sleeping through the night or repeatedly oversleeping—could be a sign of SAD.4. You’re avoiding sex and physical intimacy.Low sex drive can be a sign of seasonal depression, Dr. Albers-Bowling says. This could mean not wanting to have sex with your partner, not wanting to initiate intimacy, or even avoiding going on dates, she explains. “People [with SAD] isolate or retreat,” she explains, and dodging intimate contact can be one aspect of that.5. You’re glued to your phone.This is a habit we’re all guilty of, but it’s also a potential symptom of SAD. To be clear, obsessively checking your like count after posting a selfie on Instagram doesn’t necessarily mean you’re depressed. But if you’re constantly clutching your phone in line at your coffee shop or grocery store—basically, in situations that require some human contact—that may be a red flag, Dr. Albers-Bowling says. “Being tethered to your phone—that is one way people tend to escape or numb out,” she says. “[That way,] they don’t have to interact with the world.” Keep an eye on your screen time to clock major shifts in your phone usage.How to alleviate the symptoms of seasonal depression—plus when you should see a doctorFortunately, there are many ways to counter the symptoms of SAD—or prevent them if they haven’t set in yet. As SELF previously reported, keeping social events on your calendar (and sticking to the plan, even when it’s really cold out), incorporating more outdoor movement into your schedule, and even trying out a new hobby every now and then (like journaling or knitting), are all expert-approved ways to mitigate the symptoms of SAD.If your symptoms have already escalated, see a health care provider instead of taking a DIY approach. “When it’s starting to impact your daily living, it’s definitely time to call a doctor,” Dr. Puder says. (If you’re not sure where to start, check out this guide to finding an affordable therapist.) A mental health care provider can help you decide whether antidepressants or other interventions may be helpful in easing your symptoms. (In some cases, a provider may recommend trying antidepressants until the seasons change, then coming off them, Dr. Albers-Bowling says. In whatever circumstance you’re prescribed medications, it’s crucial to speak with your doctor about starting and stopping any and all of them safely, since abruptly stopping antidepressants can have negative consequences, Dr. Puder adds.)

I eventually turned to the internet to find other people who were going through the same thing. Through social media—specifically Instagram—I found a lively, empathetic community. I was able to connect with others who were also struggling, share thoughts and questions about treatment plans, and foster emotional connections with people who understood what it was like to live with this condition. This really helped me move forward after my diagnosis, and I always recommend that people who are newly diagnosed with Crohn’s find a community they can turn to for support.Taking a flexible approach to my diet and lifestyleAfter my diagnosis, I tried many diet changes to see if modifications could help improve my symptoms. There hasn’t been a one-size-fits-all solution for me, so I adjust my diet depending on how I’m feeling. I tried an elimination diet—which you should do under the supervision of a doctor or a dietitian—when I was first diagnosed with Crohn’s to see if there was a specific food that was triggering symptoms. I found that certain fruits and vegetables made my symptoms worse, and how they were cooked was also a factor. Products containing gluten also worsened my symptoms, so I stuck to a gluten-free diet for years, which seemed to help. I would also stick to a liquid diet during a flare-up to make things more digestible. In my early 20s, I still drank alcohol—at brunch, happy hours, and wine nights. Now, I only drink wine when I decide to enjoy a bit of booze. Similar to food, I just have to take it as it comes and see what feels right. After having my son in 2020, my body changed a lot, so now there are new things that bother me and gluten is back on the table for me to eat. I’m constantly reassessing how something makes me feel because I’ve learned flexibility is key. Ultimately, I’ve found that food isn’t the biggest trigger for me anyway—stress and lack of sleep are. Practicing patience in my treatment journeyFinding the right Crohn’s treatment hasn’t been easy, so I’ve had to be patient and accept that it’s a trial-and-error process. When I was first diagnosed, I started taking antibiotics and anti-inflammatory medication like steroids. None of those worked well for me, so I started on a biologic medication, a series of injections that were administered every six weeks or so. I tried that for about a year without any real success, so my doctor switched me to a different biologic drug that’s given as an intravenous infusion. For more than five years, I’ve received this treatment every six to eight weeks, and it’s been the most successful so far. I hope to continue it as long as possible. I also take my mental health very seriously and that has played a big role in managing my Crohn’s and helping me feel at peace. I go to therapy regularly to help reduce stress and anxiety and to help me better handle the uncertainty the disease creates in my life.Being honest about my limitationsDealing with the unpredictable flare-ups that are characteristic of Crohn’s disease was a lot more difficult when I was in my 20s, when I had a robust social life and worked in an office. At that point, it caused me a ton of anxiety to be sick in public or to have to let people down, whether it be friends or colleagues. Now, I am a lot more comfortable being open about my health. I work 100% remotely, I identify as disabled with my employer so they understand if I need accommodations, and my friends and family all know my situation so I don’t feel pressure if I have to cancel plans. 

All that is to say: Many COVID symptoms can impact a person’s physical, mental, or emotional capacity to work. “If you have brain fog from long COVID, which makes it difficult for you to concentrate in a sustained fashion on anything, that could create difficulty in almost any job,” William Schaffner, MD, infectious disease specialist and professor of medicine at the Vanderbilt University School of Medicine, tells SELF. People who have symptoms that are difficult to cope with—like chronic pain or fatigue—also “face a challenge, no matter what type of job they have,” he adds.Diana Berrent Güthe, the founder of the COVID-19 education and resource center Survivor Corps, tells SELF that she’s seen this play out with plenty of the organization’s members. “One thing I can say for sure is people are having tremendous difficulty navigating the disability process,” she explains. “It’s complicated for lawyers, let alone anyone suffering from cognitive dysfunction, extreme fatigue, and tremendous pain.” (Under the American Disabilities Act, long COVID is not always considered to be a disability, and “an individualized assessment is necessary” to determine whether long COVID “substantially limits” a person’s life. Read more about that here.) Another major issue is that symptoms can come and go, which makes it hard for some people to predict when they’ll actually be feeling well enough to work. “This is a real shade of gray,” Güthe says. “They don’t know whether going to work on Tuesday may prevent them from going to work on Wednesday. People have good days and bad days, good weeks and bad weeks.”What should people with long COVID know about returning to work?“Some people are so incapacitated that there’s no question of whether or not they can return to work,” Güthe says, adding that this can certainly lead to “financial trouble” for some folks. However, she also stresses that there is hope for recovery. “I don’t want to be doom and gloom about this—most people do get better over time,” Güthe says, adding, “I’ve heard of a few very lucky people whose employers have been accommodating to the best extent possible but each person’s situation is as unique as their fingerprint.” People with long COVID have typically found that “working collaboratively with their employer to structure their return to work in a way that is manageable for them” is one of the best accommodations they can ask for, Andrew Wylam, a lawyer and the cofounder and president of Pandemic Patients, a nonprofit organization that supports people who have been impacted by COVID-19, tells SELF. “Gradual return to work is helpful, along with flexible hours and remote options,” he says. “People may want to return to work but they don’t want it to trigger their symptoms.”Wylam says that it’s crucial for people with long COVID to “maintain open, constant communication with” their employer and supervisor about their symptoms and limitations. Of course, not every employer is flexible or even willing to make accommodations for people with long COVID. If you think you qualify for disability financial assistance and you’re struggling to figure out the system, Wylam suggests consulting a lawyer, if you can. They can help you understand what reasonable work accommodations look like, navigate workers’ compensation, and identify disability discrimination. (If you need help with this financially, you can look into Wylam’s Pandemic Legal Assistance Network, a national network of attorneys who provide free legal assistance to people who have been affected by COVID-19. You can also find pro bono legal service providers in your state here.)Even though it can be tough, do your best to prioritize your well-being while navigating all of this. “If you have an empathetic and skilled primary care physician who is helping you, great,” Dr. Schaffner says. (They can help refer you to specialists in your area, depending on your symptoms.) “If not, and you’re within a stone’s throw from a major medical center, inquire if they have a long COVID clinic there so you can get on a treatment plan,” he says. And if you just don’t know where to start because you’re overwhelmed, advocacy organizations like Survivor Corps have resources that may help you find the care you need and deserve, including an interactive map that can help you track down specialized clinics in your state. For Güthe, it’s all about taking things one step at a time. “What is happening now is not necessarily going to be your future,” Güthe says. “There’s a road to recovery here.”Related:

You may have noticed that many people on TikTok have started sprinting into freezing bodies of water and lowering themselves into ice baths first thing in the morning. And, if you’re anything like me, you’ve wondered what on earth would possess someone to do that.Cold plunges are having a moment right now. TikTok videos that include #coldplunge have amassed more than 545 million views, and some celebrities have jumped on the bandwagon too. Last week, Kristen Bell recorded herself stepping into her 58-degree pool at eight in the morning and posted the video on Instagram.  And in his recent home tour with Architectural Digest, Stranger Things actor David Harbour showed off his in-home cold plunge pool.Cold water immersion, sometimes referred to as CWI, has traditionally referred to the process of submerging yourself up to the neck in a pool of water that is “colder than normal” for about five minutes or so, Dominic King, DO, a sports medicine physician at Cleveland Clinic, tells SELF. Though the concept has become increasingly popular recently, it’s by no means new. “Ice baths have been used for decades” among athletes, says Dr. King. “The original thought was that, when you get into a cold pool or a really cold shower after exercise, you can ease sore muscles pretty quickly and reduce your core body temperature. It can help with post-exercise recovery.” Very limited research has also linked dunking yourself in freezing water to improved mood and a potential decrease in depression and anxiety symptoms, Justin Puder, PhD, a psychologist based in Boca Raton, Florida, tells SELF. Bell, for instance, wrote in her Instagram caption that she was experimenting with cold plunging for its supposed mental health benefits, citing research that suggests cold water immersion can increase dopamine levels by 250%. “Gimme that ‘feel good’ hormone baby!” she wrote.So what’s the deal with freezing your tail off for wellness purposes? Below, experts explain what we know about the benefits of cold plunging, and what remains to be seen.Are cold water plunges safe?As with any viral health challenges, keep safety in mind before you start experimenting. Dr. King says people who haven’t tried cold plunges before should take it slow, starting in the 67 to 68 degrees Fahrenheit range. (You can eventually work your way down once you’re acclimated to that.) When starting out, don’t push yourself past two or three minutes of exposure, Dr. King recommends, adding that you should probably head out of the water after five minutes (or sooner, if you start to feel really uncomfortable).Avoid submerging yourself into a body of water if you’re not sure of its temperature, Dr. King says, likening that idea to getting in the car and doing doughnuts in the parking lot. “There’s more danger there than benefit,” he says.If you’re new to the practice, it’s a good idea to start as small as possible, Dr. King says. You can do this by simply adjusting your shower to a slightly cooler temperature for just two or three minutes, he recommends. “This gives you an opportunity to see if you like the results” before trying something more extreme. 

No matter how you approach video or voice notes, the goal is to have a free-flowing dialogue with yourself to make sense of your observations, emotions, and perceptions. Some people find it helpful to watch or listen back to their recordings. If you go that route, Dr. Peifer recommends asking yourself, What do you notice when you watch or hear yourself? You might just see yourself in a new light, she says. You could learn that you were being too hard on yourself for canceling plans, or that feeling stuck at work is a sign that you’re ready to make a career change. Make a mind map.Think of this kind of like a vision board. Mind maps—which are visual diagrams of words, images, and concepts—can help you become aware of different issues in your life and “get out whatever’s on your mind,” says Dr. Bilder. To make a mind map, you create a template—either digitally, on an app like Mindly or Concepts, or on a physical board where you can write and doodle about various ideas. You can create a central theme—your job, say—and branch out to sub-topics (projects, work trips, or colleagues) before branching out even further and diving into different emotions or issues you’re having. Think of it like a crime scene map, but for everything going on in your life. (Here’s a tutorial from the father of mind mapping, Tony Buzan).  Mind maps activate both the visual and logical areas of the brain, which can help you organize your thoughts. The combination of words and symbols can also activate your imagination, thereby boosting creativity. Mind maps have been shown to encourage problem-solving and help people better retain information, too. “It helps you group things together and connect them in ways you might not have appreciated before,” Dr. Bilder says. If your mind map is all about your job, you might see that specific people or projects at work are stressing you out, or finally identify why you’re struggling with a particular assignment. Explore movement-based therapy.Dr. Peifer journals from time to time, but she says dancing does far more for her well-being. With journaling, she says, “I don’t get the same outcome as I do with dancing through whatever I’m feeling.” Like Dr. Peifer, some people process their thoughts and emotions best when they’re moving. (If you’ve ever come back from a run or walk with a genius work idea or a newfound sense of clarity about a certain relationship issue you’re struggling with, you get it.)Movement, in general, has been shown to improve overall physical and mental health. Research suggests that specific movement-based therapies—where a teacher or therapist guides practitioners through their movement of choice, like dance or yoga—can help people work through issues nonverbally. Movement may be especially beneficial in helping people process feelings that are too difficult or frightening to talk or write about, like anger or regret. Movement-based practices give people a low-risk, safe space to express all kinds of emotions, says Dr. Peifer. Some people may prefer to intentionally reflect on specific issues in their life—like complicated relationships, unfulfilling jobs, ongoing grief, or trauma—as they’re moving, whereas others may process things subconsciously, in the background, she explains. And there’s no one right way to move through feelings, either. Go on a hike, practice yoga, dance your heart out—as long as you feel emotionally better when you’re done, you’re doing it right.Make art. Art can give people a canvas to learn about themselves and explore their emotions without constraints. As Dr. Bilder says: “It gives you a free form of expression that may reveal things you wouldn’t have thought of.” If you aren’t vibing with the other methods on this list, try creating something with your hands—paint, doodle, make graphic art, do clay work, draw in a coloring book, or play with sand. You don’t need an MFA to experiment with art; just enjoy whatever you’re doing. 

C.P. Hoffman, a senior policy lawyer at the National Center for Transgender Equality, tells SELF that policies denying trans people gender-affirming care are especially dangerous for teenagers already going through the tumult of puberty. “If you think of the general trauma of being a teenager, there’s so much body horror associated with it,” they say. “You’re watching your body develop, [thinking], Okay, this is great. Okay, this is weird.” For trans teenagers, being denied gender-affirming care really doubles down on that feeling. “There’s something that could help you, [but] you’re being told by people in power, ‘Oh, you are mentally disturbed for wanting this,’” Hoffman explains.It’s worth noting, they add, that hormonal therapies are nothing new and are sometimes recommended for cisgender kids. For instance, hormonal interventions may be recommended if a cisgender child starts puberty too soon. “[Hormonal therapies have] been used for cisgender kids for decades. Now that it’s being publicized that trans kids are doing this also, there’s moral panic,” Hoffman says.If lawmakers were actually concerned about children’s health—and not simply trying to exacerbate prejudice and to oppress transgender youth—they’d likely try to ban hormonal therapies for everyone, which they aren’t. For instance, a bill introduced by Tennessee lawmakers in November proposes a ban on hormonal therapies (and other forms of gender-affirming care) when given to transgender youth—claiming that the “state has a legitimate, substantial, and compelling interest in encouraging minors to appreciate their sex, particularly as they undergo puberty”—but makes exemptions for the very treatments they’re trying to outlaw in other circumstances (such as for the treatment of a “congenital defect, disease, or physical injury.”) The bill also echoes lies often used by GOP lawmakers, stating that gender-affirming care is “harmful” even though, as Hoffman notes, “every major medical association in the United States that has looked at the issue has endorsed gender-affirming care as appropriate care for adults and minors.”Though anti-trans legislation skyrocketed last year, mainstream media outlets have focused less on the question of safe medical care being taken away from thousands and more on a flawed moral argument. The New York Times, for instance, recently published a piece called “When Students Change Gender Identity, and Parents Don’t Know,” which raised the question of whether parents should know if their child has socially transitioned, but barely touched on the possibility that some children’s safety may be jeopardized if their family members, or other people in their community, knew they’d done so. The Atlantic also recently published an article called “Take Detransitioners Seriously,” which, as writer Evan Urquhart points out, centers on the story of a former Navy Seal with ties to the Christian nationalist movement who has expressed anti-trans sentiments.What fearmongering lawmakers drafting legislation banning gender-affirming care fail to acknowledge is that outlawing this medical care will be dangerous. “Gender affirming-care essentially means that you are providing an environment that is validating and affirming, which each and every person deserves,” Dr. Matouk says. “[It] is a necessary protective factor against the higher rates of anxiety, depression, suicidal ideation, and self-harm that [trans and gender nonbinary] folks experience, compared to cisgender peers.”The obsessive anti-trans coverage does more than damage teenagers’ mental health, Dr. Matouk says: The rhetoric spread by opponents of gender-affirming care—including lawmakers and those who vocalize support for their agendas—will have a ripple effect, especially if bans are established. “Denying or even criminalizing gender-affirming care has a significant negative impact,” she says. “Not only does restricting care directly threaten the mental and physical health of [trans and nonbinary] folks, it also exacerbates prejudice, discrimination, and violence against the community.”In the hate-filled political and cultural climate we’re currently living in, research like the new NEJM study adds sound science to the conversation, Dr. Matouk says: “It helps challenge laws that are contesting and denying basic human rights with scientific evidence and informed practice.”Related: