A Lighter Way to Care for Yourself: A Mini Workbook for Mental Wellness | Woodbury, MN Women’s Photographer
May is Mental Health Awareness Month, and while the conversations around it can be deep, raw, and incredibly important, I wanted to offer something a little lighter, but still meaningful. This is a longer blog post, with lots of great content piled in, so I highly encourage you to read to the end!
As a portrait photographer, I’ve been gifted a window into the hearts of so many people. When someone opens up to me either during a session or even in conversation, it’s never lost on me. Their vulnerability often mirrors something within myself. I carry those stories with care, and they make every photograph more meaningful.
Since launching my photo business in 2010, it’s become my core value and mission to tell unapologetic stories in photographs - which means telling your real stories, full of emotion, power, resilience, and tenderness. I don’t just photograph faces. I honor who people truly are, and that trust is something I never take lightly.
VIP Team “No Hate” Photoshoot
In 2016-17 I had a high school senior VIP Team and one of the session theme ideas we came up with was anti-bullying. The girls that participated talked about how people treated them in the hallways at school, and the pressures they felt, and I could tell it really made an impact on how they viewed themselves. This shoot was amazing, and I was so proud of them for taking part. You can see the video we created from their session here for an anti-bullying campaign. It aligns with the mental health that teens face today. (Featured are Jessica, Lexi and Chloe, Class of 2017 VIP Team)
Whether I’m working with pre-teens and teens for my i am me project sessions, high school seniors expressing themselves through peer advocacy photo projects, or guiding a woman in her 50s through a RECHARGE session that reminds her she’s still radiant and relevant…I’m always focused on one thing: helping people feel seen, loved, and heard.
So if you’ve landed here today, thank you. I know life is busy and you’re likely pouring yourself into your family, your work, your art, or your community. And in all that beautiful giving…it’s easy to forget about you.
Why Mental Health Needs Our Attention (and Our Care) - and the small token I’ve created to help one day at a time
Here’s a few gross statistics about mental health for you. According to the National Institute of Mental Health, an estimated 21 million adults in the United States experienced at least one major depressive episode in 2021. That's about 8.3% of all U.S. adults. I’m guessing there are plenty of others who went undiagnosed or didn’t bother seeking treatment that this statistic number doesn’t account for. It’s astounding. And among teens, the numbers are rising, which I feel so awful about - but I know it’s real. Mental health challenges in adolescents (including depression and anxiety) have surged, with recent data showing over 17% of teens experienced a major depressive episode.
Anxiety is also incredibly common, affecting nearly 1 in 3 adults at some point in their lives (NIMH). Left unaddressed, anxiety can lead to physical health issues, sleep disruption, and even burnout or isolation. Speaking for myself, I can tell you first hand that anxiety attacks are one of the grossest feelings I’ve ever had. Since working with a therapist and diving into some of the triggers of my anxiety, I’ve been doing a lot better but seriously. Anxiety is no joke. I honestly thought if I didn’t seek help that it would eventually kill me. That is how awful I felt.
And that is why I created a small but mighty resource I’d love to share with you. It’s a free 7-day Mini Self-Care Workbook that I’ve named “RECHARGE YOURSELF: A Weekly Mini Workbook Guide to Prioritizing YOU” designed to help you gently check in on your emotional well-being one day at a time. More on the workbook in a few minutes.
A Special Shoutout for Women Approaching Midlife
I also want to acknowledge something that’s often left out of the wellness conversation for women as we age: hormonal changes and mental health. You might know this as a term called menopause, perimenopause, or post-menopause. It’s my life right now, and it has done a number on me.
Dr. Mary Claire Haver, (one of my favorite people!) in her book The New Menopause, reminds us that the drop in estrogen during perimenopause and menopause can affect serotonin and dopamine (neurotransmitters that help regulate mood). That means women in their 40s and 50s (and beyond) may experience unexpected shifts in their mental health, and it’s not “just in your head.” And the sooner women take a closer look at how they are taking care of themselves, the more knowledge they can have to combat what might lie ahead once the big MENO chapter hits. Our bodies are always in preparation for “something.” Dr. Haver also has a book to “tame your hormonal symptoms” called The Galveston Diet.
Listen, friends. You are not broken. You're changing and it’s okay to ask for help, slow down, or reset your routines to honor that. I watched several people close to me have these days of angst and are carrying emotional and hormonal burdens as if it were permanently attached to them. It doesn’t have to be this way. Indeed it takes work, no doubt,. but you do not have to suffer in silence.
Can We Just Normalize Mental Health and Self-Care, Please?!
Here’s something I’ve come to understand from a deeper personal experience: trauma—(especially the kind we’ve packed away or normalized) can live in our bodies at a cellular level. Experiences from years (or decades) ago can shape how we move through the world today. That stored (negative) energy/experience might be the very reason why anxiety feels heavy, why you’re exhausted even when you got a good night’s sleep, or why a random thing like the smell of a certain cologne unexpectedly triggers you into a meltdown. Your body is trying to tell you something! If a trauma/negative experience is not processed and dealt with, it stays with you and affects everything along life’s journey. It’s how we’re all made. It’s complex, I know. It’s also fascinating, as I’m doing this ongoing work on myself with the guidance of a professional therapist week after week. And I’m proud of this. I’m proud to be working with a therapist to get shit sorted out. Life is better with therapy in my opinion. There I said it. Step 1 to normalizing mental health. CHECK✔!
I’m not a therapist, and I don’t have all the answers. But I do know this: your experiences matter. And giving them space especially without judgment - is powerful. I’ve been realizing this, little by little, each week. It’s uncomfortable sometimes, but also freeing. So if any of this resonates with you, know that you’re not alone, and there’s nothing “too small” or “too big” about what you’re carrying.
Now on to the workbook.
What’s in the “RECHARGE YOURSELF” Workbook (and Why It Matters)
The RECHARGE YOURSELF: A Weekly Mini Workbook Guide to Prioritizing YOU I’ve put together is a 7-day journal-style guide designed for everyday working women who are doing all the things and need a way to reset, recharge, and feel more like themselves again.
Within the workbook you’ll find:
3–5 unique self-care suggestions per day across areas like creativity, movement, quiet time, inspiration, and personal connection.
A gentle, non-judgmental tone because you're not doing this “wrong.”
Encouragement to reconnect with your joy and your needs, just a little at a time.
These aren’t just fluffy ideas. According to the American Psychiatric Association, engaging in creative activities, moving your body, and even short moments of mindfulness can lower stress hormones and boost mood. Similarly, the UK’s National Health Service lists "connecting with others," "learning new things," and "being present" as clinically-backed ways to improve mental wellbeing.
My studio is also doing a photo project I created called “The Recharge Project” and you can find out more about that here. The workbook was inspired by this personal photo project for women in their 30s, 40s, 50s and beyond.
Want the RECHARGE YOURSELF Workbook?
I would love to send my new RECHARGE YOURSELF workbook to you—free of charge! It's my gift to remind you that even the smallest act of self-kindness can have a ripple effect.
👉 Click here to receive the workbook (you’ll be taken to a quick form to fill out). Then check your email (or junk mail) for a download and further instructions.
In the meantime, be well, and take care.
Fondly,
Monda the Photographer 💛
Disclaimer: This blog post is for informational and educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment. Some of it is my personal experience and my opinion. I am not a medical provider, nor do I claim to be. If you are in crisis or experiencing distress, please call 911 or reach out to the 988 Suicide & Crisis Lifeline by dialing 988. It is worth the effort to talk to someone, YOU ARE WORTH THAT conversation! Hopefully the current administration will continue to support 988 and realize people need this resource and support.
