It is estimated that one in three Americans suffer from at least one mental health issue, but research shows that women are at a much higher risk to struggle with a mental health disorder throughout her lifetime than men. Here are a few ways to increase your mental wellness.

1. Talk to your physician

As a first step, talk to your primary care physician about your mental health goals and suggested screenings. He or she will be able to help you form an initial plan and refer you to any specialists as necessary.

2. Start exercising

Not only will exercise improve your overall health, but exercise also releases endorphins, the feel-good brain chemicals that instantly improve your mood. Talk to your physician before starting any new exercise routine.

3. Explore meditation

Meditation has the power to calm the mind, open the heart, and heal the soul. Sounds like it’s worth a shot, right? Start small. Set aside 3 minutes for meditation. Concentrate on your breath.

4. Up your sleep

The National Sleep Foundation recommends 7-9 hours of sleep for adults. Sleep is critical in maintaining mental wellness and can significantly impact your ability to regulate moods and process emotional information and experiences. If you are not getting the recommended amount of sleep, try going to bed 10 minutes earlier each night and gradually building up to the 7 to 9 hours of recommended sleep.

5. Practice gratitude

Did you know that expressing gratitude is related to your self-esteem and well-being? So, look at the bright side and thank the universe for the things that make you happy – everything from your dog to a good cup of coffee.
And, remember, if you may find yourself feeling persistently sad or anxious, unable to sleep, irritable or hopeless, talk to your doctor or a mental health professional.

Katherine Mercurio Gotthardt is a poetry and prose writer who has lived in Prince William County since 1999. She has published six books and is working on a seventh. Learn more about her at KatherineGotthardt.com, and follow her work on Facebook by searching #KatherinesCoffeehouse.

By Katherine Mercurio Gotthardt

My parents used to say about people who weren’t motivated to do something necessary, “They’re fine. They just need a kick in the pants.”

That was the censored version, the one my mom demanded. My dad had other ways to say it that she didn’t approve of. We grew up with a certain amount of acceptable censorship because my mother didn’t want us “talking vulgar.” Except we lived in Massachusetts, so it was “vulgah.”

“Mom, is ‘butt’ a bad word?”

“Kathy, don’t be vulgah.”

So “pants” it was. Never mind that it seemed to be okay to kick someone. Life is full of contradictions.

Eventually, I settled into my independence and into speaking the way I felt most comfortable – which was often vulgar. I don’t think I thought too much about self-censoring until I had kids. That’s when I quickly learned I didn’t want my kids to sound what I was taught to be disrespectful, so I edited my words, at least until they were adults.

At this stage in life, I’ve reached a comfortable, happy medium, somewhere between both my parents’ versions of acceptable diction.

What motivates you to make life changes, or at least try?

For some changes, the motivation might seem obvious. “I want to lose weight so I can be healthier.” Or, “I want to change jobs so I can earn more money.” But what about the more complex things, the not-so-obvious, the quiet, underlying cause of action? What is really kicking you in the pants?

To get to these deeper answers, I suggest an activity I used to have my students do. I call it the Why Circle.

The premise is simple. You know how little kids ask “why” about everything? You do something similar. You keep asking “why” like a little kid until you get to a place where all the answers come back to the one before, in a circular manner.

So, for example, you say you want to change jobs to make more money. Why?

I want to afford more of the things I like.

Why?

They make me happy.

Why?

They make me feel free.

Why?

Because I don’t feel trapped.

Why?

Because I’m not poor, and being poor makes me feel trapped.

Why?

Because when I was little, we were poor, and we were stuck in a bad neighborhood.

Why?

Because my parents couldn’t get good jobs that paid enough.

You see how this works? You’re digging to the very essence of your motivation now, the real reason behind what propels you.

Why is this important to know?

Because when the going gets tough, you’ll need something more solid to fall back on, something more than, “I want to make money,” or “I want to wear a little black dress to the cocktail party.”

There’s more to it than that. There’s more to YOU than that.

Figure out what it is, and you’re more likely to stick to the path that gets you to your goals. Because in the end, even the most superficial among us are not truly superficial. There’s a reason behind the motivation.

Find what that is, and you’ll find even more motivation. And that will inspire you to continue your journey.

What is that

against my back?

The flat palm

of a convincing breeze

that urges idle swings to sway,

creeking old chains

in the empty playground.

Kinetic energy—

it makes the world go ‘round.

There is no better way

to stay ungrounded.

Okay. Now fly.

Until next time,

Katherine

Who Did That? Foster Kids!
For Children’s Sake of Virginia (FCSVA) is a therapeutic foster care agency that works throughout Northern Virginia. One of the questions they get asked most frequently is ‘what are the kids in foster care like?’

FCSVA says that each child is individual, with their own challenges and strengths. FCSVA foster parents work to help each child build on their strengths and overcome their challenges, and they see that every day through their foster children’s successes. Read below to see just a few of their amazing accomplishments this year!

• One of our elementary-aged foster children won a Future Innovator award at a Boys & Girls Club field trip for his excellent vision board
• One of our middle school foster children became a track team manager
• One of our teen foster children’s basketball teams won championships
• One of our middle schoolers in foster care won ‘Shining Star of the Month’ in her gymnastics group
• One of our toddlers in foster care has become “a gentleman” and always opens doors for ladies
• One of our teens in foster care has started volunteering at a local nonprofit
• Two of our teen boys in foster care volunteered their time on a weekend and made over 400 lunches for homeless people in their community
• One of our teens is about to graduate high school and will attend NOVA in the fall
• One of our teens will be officially adopted this summer
• One of our teens in foster care brought almost all of his grades up to B’s
• One of our middle schoolers in foster care has already read more than 20 books this year
• One of our toddlers in foster care learned to write his name

The children in foster care are just like any others – they have their own aspirations and goals, and FCSVA and their foster parents are helping them get there! Some of the children in care’s goals include: “graduating from high school, getting into college, and going to Penn State.”

Another teen’s goal is to “go to Howard University and study ER nursing.” FCSVA shares that these goals are accomplished through dedicated children and parents who work with them every day to help them get there.

Do you think you have space in your heart to help a foster child reach their goals? Anyone older than 21 years old who is financially stable, has space in their home for a child, a vehicle to transport the child in, and love and patience in their heart are welcome to apply to become a foster parent.

FCSVA offers free training and approval to foster parents. This includes single parents, LGBTQ+ parents, adults who have not had children before, parents who rent an apartment, those with medical conditions, and more. Every child has a different need for their foster parents, and we work to count you in, not out, as a foster parent!

You can call (703) 817-9890 or visit online today to learn more!

A new Athlete of the Month has been selected for the Competitive Edge Athletic Performance Center. For June, the chosen athlete is Plamedi Nsingi.

Q: How old are you?

A: I am 14 years old.

Q: Do you have a job? What school do you go to or are planning on going to?

A: No; I attend Woodbridge Middle School, and I’ll attend Garfield High School in the future.

Q: How long have you been training at Competitive Edge?

A: I have been training at the EDGE for about 3 or 4 months.

Q: What makes Competitive Edge unique?

A: The coaches — they motivate me to be better.

Q: What is your favorite type of workout and why?

A: My favorite type of work-out is Vertimax — helps increase my explosiveness.

Q: What has been your greatest athletic success?

A: My greatest athletic success was being recognized by other AAU basketball teams.

Q: What has been the most difficult part of your journey to fitness?

A: The most difficult part of my journey has been trying to keep up with both school and athletics. Homework piles up but I know I have to work out to maintain my athleticism.

Q: How did you initially react when you learned that you were Athlete of the Month?

A: I was surprised. My dad told me the news. He said to me, “Competitive Edge chose you to be the Athlete of the Month, I don’t know why.”

Q: What does being the Competitive Edge Athlete of the Month mean to you?

A: It means a lot to me as it introduces me to the facilities athletic community and allows me to introduce myself to other basketball players at the Edge.

Q: What motivates you to get out of bed and workout each day?

A: I am motivated each day knowing that I’ll one day be somebody.

Q: What is the most beneficial part of being an athlete?

A: The most beneficial part is that I stay healthy and my rate of recovery is increased.

Q: How will you continue to maintain your fitness in college?

A: To maintain my fitness in high school, I plan to continue eating healthy and maintaining my fitness regimen.

Q: What are your goals in the next five years?

A: In the next five years, I foresee myself playing college basketball — I’d like to advance professionally and play for the NBA soon after. However, I also have hopes of being a lawyer.

Q: Is there anything else you would like to add?

A: Shout out to my AAU team, Team Impact!

Many men dealing with changes in urination, ejaculation and/or erections suffer in silence, but one urologist says it shouldn’t be that way.

Dr. Pratik Desai of Potomac Urology is a fellowship-trained urologist with Sentara Northern Virginia Medical Center. He wants to change the misconceptions many people have about urologists.

“We treat multiple medical issues in people, from teenagers on. In our practice, we have several sub-specializations. The majority of my patients have prostate issues or they may have bladder or kidney cancer. We also have doctors who specialize in enlarged prostate, uro-gynecological or testosterone issues, sexual dysfunction and much more.”

Dr. Desai says urological health is part of a bigger picture in men’s health.

“The biggest question we get is, ‘When should I start getting checked and when should I come in?’ If there’s something that’s way out of line with your urination- blood in the urine, burning, frequency- those are times for a checkup. In young men, if they have decreased energy, decreased sexual desire, difficulty with sexual function- there may be some underlying issues that we want to look into.”

Prostate Cancer is one of the most common cancers in men with more than three-million cases reported each year. According to the American Cancer Society, several factors go into when you should begin prostate–specific antigen (PSA) testing to screen for the disease.

• Age 50: men who are at average risk
• Age 45: men who are high risk- African American men & men who have a 1^st degree relative with prostate cancer
• Age 40: men who at a higher risk- 1^st degree relative with prostate cancer at an earlier age*

(*as recommended by American Cancer Society)

“The earlier we evaluate things the more options we have. I tell patients a better understanding of problems in a non-acute setting always gives us the option to treat something, rather than waiting and getting to point where the aggressive option is the only option left,” explains Dr. Desai.

Dr. Desai says education and awareness are key. That’s why Potomac Urology is pleased to have partnered with ZERO for the ZERO Prostate Cancer Run/Walk on June 15. The team raised nearly $160,000 to end prostate cancer.

“Be proactive and involved in your health, whether it’s through screenings and care doctor visits, or there’s a concern and you want to see a specialist directly,” says Dr. Desai. “The most important thing is addressing these issues, which allow us to treat sooner rather than later.”

Take a look at this week’s Local’s Only Offer, a special deal for locals like you who are Potomac Local News paying subscribers.

It’s our way of saying thank you for supporting our efforts to cover local news in our community.

Show this unlocked post on your phone to redeem the Local’s Only Deal.

This week, bring your family and friends for a day of recreation at the Manassas Park Community Center!

Get one-day complimentary access for you and up to three friends to the

•Swimming pool

•Fitness rooms

•Basketball courts

•Group exercise classes

Show this email to redeem the Local’s Only Offer.

Offer limited to one redemption per person. Offer expires July 31, 2019.

Additional limitations may apply.

Please see a front desk representative for details.