What do you do when anxiety or panic takes over? In this episode of The Jessica Glow Up Podcast, I’m sharing 14 different coping skills you can use when anxiety or panic are happening to help you feel more grounded and regain a sense of control.

We’ll talk about practical tools and strategies such as deep breathing, eating sour candy, using an ice pack, creating art, going outside, exercising, and using fidgets, along with other techniques you can try when you’re feeling overwhelmed.

Everyone experiences anxiety differently, so some coping skills may work better for you than others. The goal is to build your own personal toolbox of strategies that you can turn to when difficult moments happen.

Please remember: These suggestions are not a replacement for therapy or medication, and this episode is not medical advice. If you’re struggling with anxiety or panic, consider reaching out to a qualified mental health professional for individualized support.

You don’t have to let anxiety have the final say. Let’s find the tools that can help you take back control.

I talk honestly about my experiences with medication, therapy, psychiatric hospitalization, transcranial magnetic stimulation (TMS), coffee, and behavioral activation, and how each played a different role in my recovery. We’ll talk about what it was like to try different forms of treatment, why sometimes getting better means simply finding something that helps you make it through the day, and how taking small actions can slowly help create momentum when depression makes everything feel impossible.

This episode is about finding the tools that work for you, giving yourself permission to ask for help, and remembering that needing support does not make you weak. Recovery isn’t always a straight line, but there are tools, people, and treatments that can help you keep moving forward.

When someone you love is struggling with their mental health, it can be hard to know what to say, what to do, and how to truly be there for them. In this episode of The Jessica Glow Up Podcast, we’re talking about how to become a supportive, compassionate presence for a friend or family member who is navigating a mental health challenge—while also remembering to take care of yourself.

We’ll talk about practical ways you can support your loved one, including helping them navigate the process of finding mental health care, assisting them in finding a therapist, and offering support at home. Sometimes support looks like helping with childcare, bringing over a meal, helping with daily chores, or simply making life feel a little more manageable when someone is struggling.

We’ll also talk about the power of reassurance and affirmations. Your loved one may feel like a burden, a failure, or like they are making life harder for everyone around them. We’ll discuss ways to remind them that they are not a burden, they are not a failure, and you are happy to help them through this difficult time.

But being a support person doesn’t mean sacrificing your own mental health. We’ll talk about the importance of honoring your own needs, attending therapy when you need it, setting healthy boundaries, and taking time to nurture yourself. Supporting someone you love should not mean losing yourself in the process.

Because you can be there for someone else and still take care of you. 💗

Tune in for practical advice, encouragement, and reminders for anyone who has ever found themselves in the role of a support person.

A new school year can bring excitement, fresh opportunities, and a whole lot of stress and anxiety. Whether you’re a student heading back to class, a parent supporting your child, or a teacher preparing for another busy year, this episode of Jessica Glow Up is here to help you start the school year with a healthier mindset.

We’ll talk about how to create and embrace a morning routine that can reduce stress and anxiety and help you feel more prepared for the day ahead. We’ll also discuss how to recognize and avoid potential triggers, build healthy coping skills into your everyday routine, and create habits that support your mental health throughout the school year.

For teachers, we’ll dive deeper into the importance of work-life balance, setting boundaries, managing the demands of the classroom, and making sure you’re taking care of yourself while caring for your students.

Most importantly, this episode is about remembering that you don’t have to start the school year perfectly. You just need to start with intention, give yourself grace, and prioritize your mental health along the way.

🎒 Students. Parents. Teachers. This one’s for you.

Let’s make this school year not just about getting through it—but about glowing through it. ✨

What is it really like to spend 72 hours in a psychiatric facility?

In this episode of The Jessica Glow Up Podcast, I share my personal experience of being placed on a 72-hour involuntary psychiatric hold during one of the most difficult periods of my mental health journey. I take you behind the scenes and walk you through what happened from the moment I arrived—from the intake process and evaluations to what daily life looked like inside the facility.

I'll talk about the activities available to patients, what the daily routine was like, and what it was like interacting with the other people receiving care. I'll also share the emotions I experienced throughout my stay, how I advocated for myself, and the steps I took to continue my healing journey after leaving the hospital.

If you've ever wondered what really happens during a psychiatric hospitalization but haven't been able to find honest, firsthand information, this episode offers an inside look through my lived experience. My hope is that by sharing my story openly, we can reduce the stigma surrounding mental health treatment and help others feel less afraid of seeking help when they need it.

This episode is a reminder that asking for help is a sign of strength, recovery is possible, and even in life's darkest moments, there is hope for healing and a future where you can thrive.

💙 If this episode resonates with you, please like, subscribe, and share it with someone who may benefit from hearing this message. Together, we can break the stigma, spread hope, and remind others that they are never alone.

#MentalHealth #MentalHealthAwareness #PsychiatricHospital #MentalHealthRecovery #Anxiety #Depression #HealingJourney #BreakTheStigma #TheJessicaGlowUpPodcast

Welcome to the very first episode of The Jessica Glow Up Podcast.

In this episode, I share the story behind why I started this podcast and take you through one of the most difficult seasons of my life. About three years ago, I experienced a severe mental health crisis marked by debilitating anxiety, extreme insomnia, and an inability to eat or sleep. What began as overwhelming anxiety ultimately led me to take a medical leave from my job as a fifth-grade teacher.

As my mental health continued to decline, I received treatment through inpatient psychiatric care, a Partial Hospitalization Program (PHP), and an Intensive Outpatient Program (IOP). My healing journey also included medication, therapy, and Transcranial Magnetic Stimulation (TMS).

This episode isn't just about the darkest chapter of my life—it's about hope, resilience, and choosing to give life another chance. My goal is to help break the stigma surrounding mental health by sharing my story openly and honestly. If my experience helps even one person feel less alone or encourages them to reach out for help, then sharing it is worth it.

Whether you're navigating your own mental health journey, supporting someone you love, or simply want to better understand what it's like to live with anxiety and depression, I'm so grateful you're here.

Remember: healing is possible, hope is real, and you are never alone.

💙 If this episode resonates with you, please like, subscribe, and share it with someone who may need to hear this message.

#MentalHealth #Anxiety #Depression #HealingJourney #MentalHealthAwareness #TMS #Recovery #Hope #TheJessicaGlowUpPodcast