InnerU Mental Health and Wellness

Hi! I’m Dez! 👋🏼

I am a mental health therapist specializing in Neurodiversity (ADHD, Autism) and Anxiety.

I offer in person sessions at my Carollwood office and virtual sessions in the State of Florida. ☀️🌴

Click the link in my bio for more information and to schedule a complimentary 15-minute consultation. 🔗

Se habla español. 🌎

Today is a very personal day for me. To my little boy Michael, I will never stop striving to make this world a better place for you. ♾️

As we recognize the unique strengths, perspectives, and contributions of autistic individuals, let’s strive to create a world or differences are impressed, and everyone is valued for who they are.

💫



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Panic attacks.

They’re TOUGH.

They’re REAL.

And so many of us deal with them.

Here are some coping strategies that can help you get through the next one.

And remember, if panic attacks are something that you struggle with frequently, please consider seeking support from a mental health professional.

🌟 Meditation can help reduce stress, promote relaxation, among other things. Meditating regularly can even help reduce symptoms of anxiety and depression.

Here is a simple 5️⃣ minute meditation that you can even do right from your desk at work. 🧘🏻
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Planning and your Mental Health: Take 5 🎬

Life gets busy and having a social life can sometimes take a backseat. Planning time to socialize with others can help make this more of a priority. And don't forget date nights! 💕 Those are important too!

Planning can naturally help you reflect on the past and set intentions for the future, as well as focus on the positive aspects of life.
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innerumentalhealthandwellness

Planning and your Mental Health: Take 4 🎬

How many times do we not practice self-care because we just "don't have the time?" 🤔

Setting aside blocks of time to meal-prep, exercise, meditate, read, etc., can help you stick to a routine. Dedicating time each week to do whatever it is that fills YOUR cup can help relieve stress and anxiety.

It also helps with that on the spot decision making that we all sometimes struggle with.

Take baby steps, 2 days per week at a certain time to take care of you!

Go for that walk! Make that smoothie! Read a chapter of that book! 😌
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Planning and your Mental Health: Take 3 🎬

Who struggles or has struggled with being flexible? 🙋🏻‍♀️

In the beginning stages of my career as a social worker, I had to quickly learn how to adapt to what was happening around me and to just kinda go with the flow.

Being adaptable will take you very far in both your personal and professional life. Set the tone for yourself when you make a plan. Tell yourself that if something doesn't go as planned, IT'S OKAY! It's NOT the end of the world. Adjust accordingly and move forward.

This mindset can help keep your anxiety at bay and motivate you to move forward. The more you practice this, the easier it will become to adjust and to keep it moving.
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Planning and your Mental Health: Take 2 🎬

I don't know about you all, but when I achieve a goal, I feel GOOD about myself! It could be big goal, or a smaller one that I've simply checked off my to-do list. Besides, why is checking something off your to-do list so satisfying?

Planning and time management go hand in hand. Something that a good friend taught me to do was to block out certain times during the day for specific tasks. That has been a game changer for me!

Give it a try!
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Planning and your Mental Health: Take 1 🎬

I hate to admit it, but I am a procrastinator! Over the past few years, I've learned that planning certain things in advance and getting things done way before they need to be has a positive impact on my mental health! 🧘‍♀️

Now don't get me wrong, I STILL procrastinate and STILL find myself wanting to kick myself for not getting this or that done sooner, but it's a work in progress.

Over the next 5 days, I will be sharing how planning ahead can help your mental health and help you get a jump start on those 2024 goals!💥

Stay tuned!
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With the new year right around the corner, many of us are thinking of ways in which we want to improve whether physically, professionally, emotionally, mentally, etc.

But in order for us to meet our goals, we have to get our minds right and work on being more confident. 💪🏼

Check out the slides for things that you can work on to help you meet those 2024 goals. 🙌🏼
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We’ve all had moments of self-doubt and negativity. It’s human nature to feel defeated and to want to give up.

But learning to change negative thoughts 💭 into positive ones is important for emotional and mental well-being.

It can help limit stress and feelings of anxiety, among other things.

Doing so takes practice and consistency.

So the next time you catch yourself practicing negative self talk, try to think of a way to turn that negative thought into a positive one. ☮️
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Personal growth is HARD! Whether you’re growing professionally, spiritually, educationally, mentally, emotionally… it is not easy!

But stay on course. Protect your peace. Set those boundaries.

Because it will always be worth it. 💕
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When I first learned about journaling, I immediately thought of the diary I had as a kid with the little lock on it. 📔🔐

I thought about writing pages and pages and pages of just… stuff. “Who has time to do that at the end of a long day,” I said to myself. 🤨

But journaling, specifically gratitude journaling, can be a lot more simple than that.

In less than 🔟 minutes, you can do a breathing exercise, jot down a few things each day that you’re grateful for, and reflect on it.

Gratitude journaling can be a powerful way to start or end your day on a POSITIVE note.

You can journal in the evening 🌙 as you’re winding down from your day.

You can journal in the morning ☀️ and reflect on the previous day.

You can do both. 🤷🏻‍♀️

Do what works best for YOU and your schedule. 🗓️

Choose a designated notebook for journaling and check out the slides for a simple step-by-step guide on how to get started. 🚀
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🎄 I cannot believe December 1st is upon us!

No matter what holiday you celebrate, remember to prioritize your mental and emotional well-being. 🧘‍♀️

You can’t pour from an empty cup. ✨

You have more control over your peace than you think you do. ☮️

Your mind is a very powerful tool. 🧠 Retraining it can be hard, but it’s doable. 🙌🏼💪🏼

Start making changes and creating your own peace! 💫
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💫Emotions can often take the lead in guiding our choices. When emotions are running high, it becomes too easy to allow them to overshadow rational thoughts. 💭

Taking a mindful approach to learning how to manage our emotions is helpful in maintaining mental well-being, fostering, positive relationships, and making logical decisions.💡

It can also help regulate stress and promote a healthier and more balanced life. ☮️ 😃

Here are 5️⃣ simple ways to make yourself stop and think before making a decision or saying something you don’t really mean. 💚
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🌙 Ending your day on a positive note is just as important as starting it on a positive one.

I’m sure you can think of three things to be grateful for today.

Take a few minutes this evening to think about those things and write them down. You’ll be glad you did. 😌
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Don’t forget to start your day on a positive note! Remind yourself of all the great things that YOU are. 💕

Your mood in the morning can set the tone for what your day is going to be like. Make it a great Monday!
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🌱 Don’t forget to do things to take care of your mental well-being this week! 🧘‍♀️💆🏽‍♀️
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Let's talk about anxiety 🧠💭 oftentimes described as a rollercoaster🎢 of emotions.

Many people with anxiety may not recognize it as such. Understanding anxiety can be a starting point for managing and addressing it.

Professional help and coping strategies play crucial roles in breaking the cycle. 🛋️
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🌟Checking in with yourself daily is a great way to practice mindfulness and self-awareness. 🧘‍♀️💭

How was your day? Did you take time to do something that made YOU smile? If not, there’s still time. Make it happen! 🙌🏼
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✨It can be difficult to see the good in anything when we are in a rut.

But getting in the habit of practicing gratitude can help enhance our moods. 😃 Positive thinking can lead to positive emotions. ☮️

Let’s start the weekend focusing on all of the good things in our lives. Let’s give ourselves a little boost. 😌 💕

We deserve it. 🙌🏼

What are some things that you are grateful for? 🤔
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