How to avoid break downs

a9XpDvkyDdMk7BmhrMdttd1. Eat regularly. (BOOM!)

2.Get adequate sleep! (10am-2am is when you hit REM cycles 1-3, if you aren’t sleep during those times you aren’t fully resting. Also, for every hour of sleep you get outside of the REM cycle, it takes 4 hours to equal ONE hour of REM sleep.

3. Exercise. Exercising at least 3 times a week for 30 minutes can improve mood and decrease your chance for just about any negative complication you may face with out it (heart disease, diabetes, osteoporosis, etc..).

4. Decrease your caffeine intake. Coffee makes us more alert, and in many cases helps us perform better on short term tasks. But it can also make you jittery, irritable nervous and cause your heart to race. You DO NOT want this if you are already predisposed to anxiety. Trust me. Sensitivity to caffeine, is in fact, heightened in people with a panic disorder and social phobias–and caffeine can provoke panic attacks in some individuals. Caffeine is also a diuretic, which can cause dehydration; which can be an anxiety trigger.

5. Spend less time on screens. A 2014 study by Baylor University found that American students spend an average of nine hours a day on their phone. Of course, technology vastly improves our lives in innumerable ways. But too much of it makes us anxious. Screen-based entertainment increases central nervous system arousal, which can amplify anxiety. Social media is similarly associated with low moods and depression. In one study, participants felt more depressed and anxious after watching just two hours of TV than those who didn’t. Another study found that those with anxiety and depression spend significantly more time on the computer and watching television. While resting reduces anxiety short-term, research reveals that its effect is short lived, particularly compared with exercise. Instead: Do ANYTHING but watch TV when you’re done with work. Go on a walk, grab drinks, knit, draw, write, call your parents, actually cook dinner, build something, play a game, GO READ YOUR

6. Establish a support group. Who’s in your circle? How many people actually know what you deal with? Who knows to check on you? Who can you talk to before you get to the brink of breaking down? I have a support group and it was humbling to share what is really happening with me but it is also empowering. There is strength in numbers.


Full Disclosure’s back!

I recently started doing my video series “Full disclosure”. I’ll be sitting down with individuals discussing mental health matters and our mental health journeys. This is something that im AFRAID of to be honest. But I have a story that I believe will help people. I’ve talked people off ledges that contemplated suicide, partly because I’d been there before myself but also because God put something in me to do this. Check out my video series! I’ve been considering doing one 10-20 min video or 4 or 5 2-3 min videos but im still in the tinkering phase so 🐻 with me. If you feel like any of the content I share could benefit a friend or a family member you please don’t hesitate to share! 😁

——SO..Full disclosure is back! And I’ll be hosting mental health meet ups again as well for those of you that are local (i will also be traveling to a few different cities to host them as well, if you’re interested just email me or respond here).

I tried!

dark knight

Have you ever been proud of yourself for something? It could be a small or large feat, but have you ever been proud of yourself? I find things to be proud of all the time. It really helps to give me balanced thinking and a much better lens to look at life.

Small feat:  I was very excited about missing the train the other day! You read that right. I do not often commit to things out a fear of being embarrassed. Again fear is like a masked bandit that forces me to withdraw and holds my fun and enjoyment hostage. But I look for opportunities to disarm and render fear harmless. In this case, I decided I would attempt to run and catch a train in a crowded subway station. There were people everywhere but I hopped, skipped and dodged everyone and everybody til I got to my target. When I finally got there, a baby stroller in a crowded entryway stood between me and an accomplishment. The door closed before I could maneuver my way on and make some space in that crowded entryway and I decided I would catch the next train. Although I didn’t make it I was very proud of myself for trying. I tried! I don’t try things. I don’t set myself up for disappointment. I don’t leave opportunities to be abandoned or let down. I’ve been working in counseling to sort through those issues to let those things go. And guess what? I try things now.

Large feat: I scheduled a book signing (I published a book by the way!) for July the 28th. That’s huge for me! I really had to step out of my comfort zone and actually commit to doing this. I have to plan and schedule things out still but this is a huge win. Again I look to avoid a bunch of attention and things that could potentially bring embarrassment. What if no one shows up? What if I stutter and am too nervous to actually speak in front of people? Fear will show up in the back of the room like hired muscle come to shut down my function and disable my confidence.

I’ve learned I no longer have to let the hired muscle in the room. I don’t have to curb my enthusiasm. I don’t have to be held hostage by disappointment, I can enjoy small things.

For anyone that reads my blog, would you be interested in seeing Youtube conversations along the same lines of what you see in my blog? I feel like I can add more character to some of these topics in a video but we’ll see. Please leave a comment and tell me what you think. 🙂

Traumatic Events pt.2





Now its time to explore my 2nd traumatic experience in the water.

This what 19 year old Steve experienced.

I had just transferred to Liberty University with the hope of being a walk on track athlete. The coach seemed excited to have me and things were fine. Then I had an issue with the NCAA clearinghouse and that slowed my roll tremendously. I found out from an NCAA clearinghouse representative that my high school guidance counselor had not registered me whatsoever. I was FURIOUS. I called my high school and asked to speak to my guidance counselor and she told me it wasn’t her fault she didn’t think I wanted to go to college. Did I say I was FURIOUS yet?

This information was relayed to the head coach and he told me that he didn’t even want me on the track. I was so full of courage at the time and couldn’t be stopped. So I decided I would work out in the pool on a regular basis. GENIUS I thought. I go to the pool, and start to jog down to about 8 feet and jog right back– simple right? I jog down, go just a little too far and out of nowhere I get stuck floating in the middle of the water just below the surface beyond 10 feet. I start to panic. NOT AGAIN, NO, NO, NO, NO, NO, NO! I fight and I fight to reach the surface, and I don’t make it on the first try; I panicked even more and inhaled water. I thought this must be when I die. In a last ditch effort I pop up and to the surface unexpectedly and and attempt to breathe but I simply spit out water. I struggled with the last bit of fight I had in me and finally I inhale air. I do this over and over for about 30 seconds until i make it back to about six feet. I climb out of the pool and just laid on the floor and cried. I cried for about an hour off and on. And guess what? I never spoke of this for the next 5 years. Man oh man.

Trauma can happen, and we can suppress it and attempt to pretend it never existed. But it warps your brain. It can literally stop producing the necessary chemicals and shut off genes. Do yourself a favor, pray first–Ask God what you might have been suppressing all the year and that He brings it to the surface. Then take yourself to counseling to try to flesh it out. You may have no idea how it may have affected you and continues to play out in your actions and reactions. In a few weeks I will be touching on how we let our traumas keep us in bondage. I will be posting a much lighter post next in the meantime, that was very heavy for me and I need to debrief in counseling myself.

Traumatic Events pt.1


I almost drowned twice. Once as an adult at the age of 19 and once as a child at the age of 5. I remember both of them like they were yesterday. My brother was present with me at the age of 3 and the one at 19, I was in an Olympic sized swimming pool by myself. Writing about this still gives me chills and brings tears to my eyes.

I’m going to start with what Steve experienced at 5 years old.

This experience has scarred me in a way I’ll never forget. I still can’t believe what happened. Seriously, what in the world? Why would I ruin my life like that? (I’m cringing while typing this by the way). I couldn’t sit still and listen to my older sister? She said to stay on the edge of the pool and wait until she got back. But no I didn’t listen. I was zealous and courageous at that age. I attempted EVERYTHING. I was FEARLESS, but that all changed in a matter of seconds.

The pool wasn’t very busy and there was room for myself and my brother to have a seat on the edge of the pool. We waited there as our older sister gave us instructions to sit there until she got back with our towels. I examined the pool and saw steps on the other side of the pool. I assumed that the steps that descended into the pool on the opposite side would be there for me as I stepped down into the pool with no supervision. My amazingly intelligent younger brother said, “I wouldn’t do that if I were you, Steve.” I didn’t listen, I was sure I knew what I was getting my five-year-old self into. I fell in (there were no steps) and I will regret that decision for the rest of my life. My sister who left the pool, came back to find me in the water drowning and fished me out. There’s so much pain associated with this memory. I wish I could go back and save little steve. I wish I could protect him, and prevent this trauma to his brain. No child should have to deal with this. I should have been able to continue to be carefree, but that ended that day.

I do not remember how this was handled by my parents. I don’t remember being put in counseling or talking to a therapist. I never talked about in general. We were poor and my parents most likely didn’t know any better. And it took until the age of 24 for me to pursue that trauma and that came by way of a mental breakdown. I was diagnosed with an anxiety disorder and learned these two events were connected to it. Anytime I am overwhelmed my cognitive skills and abilities revert to that of a 5-year-old. This is why rock climbing was a big deal to me. I overcame a fear.

 I’ll be recalling my experience at age 19 in a few days, stay tuned.


A little bit of Courage 🔥

So, i rock climbed today! It was definitely a challenge and took a little bit of courage for me to attempt. Some years ago I was diagnosed with an anxiety disorder—i almost drowned to death TWICE…..TAH-WIIICE (I’ll be touching on that more in my blog next week). So i have to be honest, I don’t try to many things that could possibly involve or cause anxiety. But today i was kicking anxiety’s butt. Im so thankful that through renewing my mind daily in God’s word and therapy I’ve been able to work to undo the effects those traumatic experiences have had on my brain! You gotta know I’m hype! #issabigdealforme God didnt give me a spirit of fear but He did give me a spirit of POWER, love and a sound mind. (2Tim 2:17) I can conquer anything 😎😁😁

Sometimes you gotta know when to walk away..Sometimes you stay and fight, choose wisely.

One of my biggest fears came to past. A coworker and myself were going back and forth making jokes about each other and I guess my joke was the funniest and I walked away because I knew I had a win under my belt. Being witty is a strength of mine although I know it frustrates some individuals. As I walked away and almost got out of earshot this coworker said “it’s his mental health. You know he has problems.” When I tell you anger surged through my body—my imagination went wild! I decided to walk away quickly when I realized my mind was starting to race.

A few weeks ago, high off obtaining my second mental health certification this year I decided to share and be transparent with my coworkers about mental health. It wasn’t in front of everyone, but it was in front of a few coworkers I felt I could trust with the information. I mentioned how important sensitivity can be when dealing with individuals that have mental health issues and shared a little bit about myself. That took extreme bravery for me. TO HAVE THAT INFORMATION USED AGAINST ME IN A MOMENT THAT MEANT ABSOLUTELY NOTHING….I’m speechless. You didn’t have a comeback and that’s what you came up with? I had to walk away. If I had openly confronted the person I would’ve flown off the handle. So guess where I went? The gym. I think knowing yourself means you know your strengths and weakness and you plan accordingly for both.

Plot twist: because I shared that day– this same coworker pulled me aside to talk about dealing with serious depression and ask me for tips in the future. SO, walking away might be the best thing in your interest and the other persons interest. I have no clue what this coworker could be going through. The benefit is that I went and got my swole on–I gotta be beach ready! 😁😁😁 Also, when you care about people you don’t want to hurt people just because they hurt you. It could’ve been unintentional on their part.