Category Archives: Health/Fitness

Managing Anxiety

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20+ Years of Anxiety… and What Finally Helped Me Feel, Not Just Like Me Again – an Even Better Version of Me

For over half my life, I’ve lived with extreme anxiety. The kind that doesn’t just make you worry—it hijacks your day, your sleep, your relationships, and your peace. In my early 20s, I had panic attacks so intense I would nearly pass out. I eventually started seeing a psychiatrist, going to therapy, and that’s when I had a big realization:

I had lived through a traumatic childhood. And while I had brushed it off for years, my body and mind were carrying all of it. That trauma had manifested as anxiety, depression, PTSD, and OCD.

Since then, it’s been a journey—on and off meds, in and out of therapy, some seasons better than others. My anxiety especially flared up during and after both of my pregnancies and having my youngest during Covid just amplified everything.

But here’s the thing…

I’ve never wanted these challenges to define me. I want to break the cycle. I want to be the best mom I can be to my boys. And most of all—I want to show up for my life fully.

Now, over 20 years after being diagnosed, I can honestly say: I feel better than I’ve felt in decades. That constant, fluttery anxiety in my chest? It’s no longer a daily part of my life.

Yes—medications helped me and, as a nurse, I still believe in them wholeheartedly. But I’ve also found other tools that have helped me decrease my dependency and truly manage my mental health in a way that feels empowering.

I was previously on 150mg of Zoloft daily with Hydroxyzine and Propranolol for acute anxiety as needed. Currently, I’m down to 50mg of Zoloft daily and have not used the other two in MONTHS.

I’m going to share what I do now to manage my anxiety—from daily habits and supplements to mindset shifts and practical tools that work with my busy life (and not against it).

If you’ve ever felt stuck, overwhelmed, or like you’re just surviving—know that you’re not alone, and you can feel better. Below are 5 things I’ve done in the last 3 months to improve my mental health. And in the last 3 months I have DECREASED my chemical dependency on meds. I went from 150mg of Zoloft daily down to 50mg daily. I have not taken my other anxiety meds in over 3 months. And I feel BETTER that I have felt since my diagnosis over 20 years ago!

If you’re interested in more of my strategies for managing my mental health, follow me on Instagram – @scrubs_and_motherhood

For more information on the supplements I use, check them out here:

Five Tips to Improve Your Mental Health

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Remove the negativity

  • Are you in FB groups that constantly have drama, you never post in them because you’re afraid of judgement, and if you REALLY think about it you get more negativity out of it than positivity? Remove yourself, or just snooze for 30 days and reevaluate.
  • Do you have a friend that is always a negative Nancy? Or maybe a friend that puts you down more than they lift you up? Reevaluate your friendships. Distance yourself from those that bring you down more than lift you up.
  • Are you addicted to true crime tv shows and podcasts? Yeah I was too. Take a break and replace with comedy tv shows/podcasts or positive mindset podcasts.

Find the positive

  • By nature, we tend to focus on the negative. The bottom line – you can’t change what has happened, but you can change how you let it affect you.
  • Make a conscious effort to take a negative thought and turn it into a positive. Start small. Ex: “I had a rough day at work, it was so busy, people were rude, etc” à “I’m lucky to have a good job, at least I get paid for today, I have job security in my profession. And the rude people don’t come home with me – I get to leave my work at work and come home to my family.”

Gratitude Journal

  • Start your day by thinking of just one thing you’re grateful for. It doesn’t have to be big. But training your brain to start the day focused on gratitude puts your mindset in a positive mode for the day.
  • End your day the same way – this is also a good time to reflect on some negative thoughts you may have had during the day and think of how to turn them into a positive.
  • Over time, your brain will be trained to focus on the positive

Be like Nike – Just Do It

  • Lacking motivation to get things done, then you feel lazy, then you feel down because your house is a mess, you felt unproductive, you feel bad about yourself, and it’s a snowball effect.
  • JUST START – getting started is the hardest part. Laundry to fold but you’re dreading it, feel like it wastes this precious small amount of time you have to yourself? Just get started – it usually ends up taking less time than you think. And once you get started, it gets easier to just get it done. Then you feel better about yourself and the mess!
  • Feeling sluggish, you know you need to get some exercise, but feeling lazy and don’t feel like getting ready? Just do it. In your pjs, who cares? Many times I’ve just thrown on a hoodie over my pjs and took a short walk. That small dose of vit D makes me feel more energized and is a huge mood boost! Now, if you sleep naked or in skimpy pjs maybe throw on a robe or something, don’t get arrested for streaking in your neighborhood. Does that still feel like too much work? Get down on your living room floor and do some stretching, sit-ups, 10-15 mins of physical activity – it will release endorphins that will improve your mood!

Move Your Body

  • Those last points kinda go along with this – make it a habit to move your body every day in some way. Even for just 15-20 mins. Go for a walk, walk the dog, ride a bicycle, do some yoga in your living room, play with your kids outside.
  • Moving your body is not only physically healthy, but boosts your mental health. It releases those feel-good hormones that improve your mood and put you in a better head space.
  • Bonus tip: listen to The Mindset Mentor podcast while going for a walk – he has some amazing episodes, short and sweet, that are really inspiring and mood-lifting!

“Taking care of yourself is part of taking care of your kids.”

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As Elle Woods once said, “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands.” {Legally Blonde}



Once you hit 40, it feels like your body suddenly starts falling apart – hot flashes, random aches and pains, fatigue, etc. The last thing you want to do is lace up your sneakers and hit the gym. But here’s the twist: working out might be the very thing that helps with all of those annoying symptoms (and more). Now, hear me out, I’m not saying you need to be at the gym at 4 a.m. for hours on end or become a bodybuilder. We’re busy, working moms, so the key is to keep it simple. That’s always been my motto—and it’s about time we all embraced it! Here are 2 tips for keeping working out simple so you can stay active and keep up with this chaotic life we lead:

Make Workouts Easy

Now like I said – keep it simple.

As a mom with a packed schedule, going to the gym often felt like one more thing on my to-do list—just another thing to squeeze in. That’s actually why I stopped going to the gym altogether.

Instead, I set a simple goal: work out for 15-20 minutes at least 4-5 days a week. I decided to bring the workout to me, so I invested in equipment that didn’t take up much space at home. And no, I didn’t build a full-on gym in my house—I don’t have the space or budget for that! I went on Amazon and picked up some simple items like resistance bands, weighted straps for my wrists and ankles, and a mini-stair stepper. All of this, plus my yoga mat, fits neatly in our storage ottoman.

Making my “gym” more accessible has made it so much easier to stick to my goal. Sometimes, I even work out in my pjs! It’s as simple as turning on a show and starting my workout in the living room. Before I know it, I’ve hit my 15-20 minutes. I also try to walk the dog regularly, and when the weather is nice, I ride my bike.

Working out doesn’t have to be a huge chore or a big trip to the gym. I just stop what I’m doing, get on the floor, and get it done. Simple, effective, and it fits right into my day!

Click on the pics above, or check out My Favorite Things to see the workout gear I love using at home!

Make Working out FUN

As I mentioned earlier, one of my favorite ways to get exercise is by riding my bike. A few months ago, Logan learned to ride without training wheels, and I was so excited! Now we have a fun and active activity we can enjoy as a family. On nice days, we love to ride our bikes together. It’s a great way to get outside, enjoy the fresh air, and stay active. We also have a basketball goal in our driveway. Both of my boys play basketball, so anytime the weather is decent I like to get out there and shoot hoops with them to help them practice. When the weather is cold, rainy, or just plain yucky, I turn to something a little cozier: a kid-friendly workout video on YouTube. Logan loves to workout with me, and it’s always a blast! Not only is it fun, but it’s quality time spent together while moving our bodies. Whether we’re biking, playing a sport, or working out inside, we’re getting that active family time in—and it feels great!