Wellness ~The state of being healthy ;Mind Body & Soul

Be Well

Stress, depression and the holidays: Tips for coping. Stress and depression can ruin your holidays and hurt your health. Being realistic, planning ahead and seeking support can help ward off stress and depression. The holiday season often brings unwelcome guests — stress and depression.

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Let's Move

In order to finish a goal, you must start! Add natural years to your life by incorporating exercise in your everyday routine. Take the steps, park further from your car.Do some garden work. Every little step counts!

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It can be hard to maintain a healthy lifestyle in the hustle and bustle world that we live in.  We must take care our  bodies  and mind. relaxing and resting and getting enough rest will help you do better and enjoy life more. Taking good care of yourself may require a little extra time and effort, but it’s worth it. 

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Let's Talk

Mental Health

How to break the barrier of Stigma in the African American community 

How Can One Seek Help

There are many resources in Baltimore City where families and individuals can seek help.  Please contact us for more information.

Why is it important

 With the State of our City , Nation, it is imperative that we reach and teach for the better of our community .


nikiavaughan.com targeting "Stigmas" in our community with our series "Conversations"

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Let's Move

Queen D~ BodyWerk

BodyWerk is a Dance and Fitness exercise that was created by Denere Hinton aka Queen D. After attending a Zumba class at the Overlea in Baltimore County, she clicked with her instructor who taught her how to connect with her body.

What is BodyWerk

BodyWerk~ A dance fitness exercise created to to help women and men achieve physical fitness as well as mental, emotional and good spirit balance.  Queen D offers a variety of classes that creates an overall wellness for people of all fitness levels. 

Where is BodyWerk

BodyWerk is located at 7905 Harord Rd 2nd floor Parkville, Md 21234 M/T & Thursday.  Queen D ALSO offers classes at Club De Cycle on Wednesday's located at  7165 Security Blvd C, Windsor Mill, MD 21244. All classes are only $5

Queen D Mind Body and Soul Tips

On Eating~Queen D likes the Weight Watchers plan.  " They teach you how to eat. " She says that they teach you how to eat and support you in your goals. Eventually, once you learn the art of eating, you can continue the lifestyle on your own. Queen D likes the group setting that Weight Watchers offers

On Exercise~ Everyone has different goals to achieve.  You have to start somewhere. Whether it's chair fitness to tone, resist or work on your core to BodyWerk that is full cardio. Queen D says to always check with your physician  before starting any new fitness routines.  Get a wellness check to see what you can do and how many days you can do it for.

On Life~ Be "POSITIVE" Sorround yourself around people who want what you want. In fact , want it more for you than you want for yourself! They will help elevate you.  Surround yourself with DREAMERS. Check your circle.  Keep the negativity away. You can be fit on the outside, but not fulfilled on the inside. Mid, Body and Spirit. You can be skinny with a not fulfilled.  Build your Hood, Sisterhood, Brotherhood! And always have the Cocky Fresh Confidence! Ain't nothing wrong with that!



Let's Rejuvinate


Getting the correct amount of quality sleep is essential to your ability to learn and process memories. Additionally, sleep helps restore your body’s energy, repair muscle tissue and triggers the release of hormones that effect growth and appetite.1Just like exercise, the amount of sleep you need depends on your age. The National Heart, Lung and Blood Institute recommends at least 11-12 hours for preschool-aged children, 10 hours for school-aged children, 9-10 hours for teens and 7-8 hours for adults.2Quality of sleep matters too. Quality of sleep refers to how much time you spend in REM (rapid eye movement) sleep. REM is the most restorative of the 5 cycles of sleep and should account for one-fourth of the time you spend sleeping. For example, an adult who sleeps 8 hours in a night should spend a total of 2 hours in REM sleep.If you don’t get enough sleep, or good quality sleep every once in a while, you may notice that you wake up feeling groggy, not well rested, and experience difficulty concentrating. If you consistently do not get enough quality sleep, you are at higher risk for conditions like heart disease, diabetes, obesity, headaches and depression. Try to stay in the suggested guidelines for amount of sleep - getting too much sleep on a regular basis can be problematic for health as well.3If you feel as though you are not getting enough sleep on a regular basis and it is affecting your work or personal life, talk to your primary care doctor to discuss whether you may have an underlying sleep disorder, like insomnia or sleep apnea. 


 While there are no specific guidelines for how much relaxation a person should incorporate into their lifestyle, making time to unwind and enjoy life is an important part of maintaining good health. Deep relaxation, like meditation, when practiced regularly not only relieves stress and anxiety, but also is shown to improve mood. Deep relaxation has many other potential benefits as well—it can decrease blood pressure, relieve pain, and improve your immune and cardiovascular systems.6Making time to find enjoyment is also an important element of relaxation. Laughing decreases pain, may help your heart and lungs, promotes muscle relaxation and can reduce anxiety.If you aren’t getting enough time to relax, you may find yourself feeling tense and stressed out. Long-term stress, if not addressed, can cause a host of health issues, including chest pain, headaches, digestive issues, anxiety, depression changes in sexual desire and the ability to focus.7 


Pic cred~Pixbay

FAQ's~ MHA MentalHealth America