Mental Illness, OCD, Tourette Syndrome

Best Advice Coming Out of Treatment

I have always been one for fresh starts. My go-to saying was, “this week is a new week, I’m starting over.” By doing this, I seemed to expect everything to be better. I expected smooth sailing. When the time came that I would fall back into my unhealthy habits, I would become disappointed in myself, in my circumstances, and in life. My lovely therapist and treatment team I’ve had over the years has given me a new mindset to use when I want to “start over.” Below I’ve listed what they have said and put my own spin on it with the ladder technique.

  • Create a destination. (Mine is overall mental health that I can live with more easily)
  • Remember that no matter how many setbacks you have, you will neve fall further than before. Each setback teaches you about yourself and your illness.
  • Look at treatment as climbing a ladder to your destination.
  • Realize that treatment is most of the time two steps forward one step back. Some days it may be two steps forward two steps back, or even two steps forward three steps back. My favorite days, however, are the three steps forward one step back. After a while, you may see more of those days. But it is important to realize that the steps backward are going to make an appearance and it is natural in treatment. Realizing this helps with that disappointment that sets in when having a fallback.
  • Evaluate each week how far along you are on your ladder. Remember that you can never start back at the beginning as you have learned more through the journey than you did at the start of it. There is no rush to get better. It is a slow process. Take time to appreciate the little victories.


I wish you the best of luck on your recovery.


~ Stay Chipper Friends ~


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College, Mental Illness, OCD, Tourette Syndrome

What Kept Me Going at My Worst


I grew up a Roman Catholic and the morals and values that faith gave me helped make me who I am today. When someone faces a struggle so big, you can’t help but search for reasons as to why this has happened. For my family, our answer was always “God has a plan.” I truly believe that. God has a plan and everything happens for a reason were the sayings that got me through my hardest times.  I’ve known what God’s plan was since I was 13 years old. I met Dr. Franklin and Dr. Antinoro at UPENN Center for the Treatment and Study of Anxiety and they introduced me to the lifesaving methods of treating my OCD. I knew after meeting them that they are exactly who I want to be when I grow up. This right here was God’s plan for me. I am struggling now, but one day I can use my experience to help others like myself. I’ve always been the kind of person who wants to please others. I don’t want to offend anyone, I don’t want to upset anyone. I want everyone to be happy, healthy, and in love with life’s adventures. Dr. Franklin and Dr. Antinoro brought back the happiness and hope in my life. That is what I want to do for others.

So, as I had tread my way through the rough seas, this dream of mine, this plan, kept me going. I knew one day I would get better. My parents made sure of that. I would not always live like this. Hope was something I almost always had. Life can’t be this hard forever, right? Right. One day the stormy clouds have to pass. One day the seas have to calm. One day the winds die down. Everything will work out in the end. Everything I’ve gone through will be a life lesson and will make me stronger. These thoughts were essential to getting me through the worst of times. I hope by writing this, someone may read this and become inspired to start thinking this way. Optimism is the only way you’ll get through it all in the end. Why not start now?


~ Stay Chipper ~

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College, Mental Illness, OCD, Rogers Memorial Hospital Blogs, Tourette Syndrome

Why I Journal and Helpful Tips

Why I Journal and Helpful Tips.jpg

Keeping a journal is a great way to organize your thoughts and evaluate what you are feeling. It is advice that doctors and therapists always give. In the past, when that advice was given I would brush it off. It seemed pointless and like a waste of time. I started writing quite a bit last January and continued it during my time in residential treatment in the summer. It was a perfect coping method. I would write just before bed and summarize my thoughts and feelings for the day. There were many nights I just wanted to skip, but I tried to push through. For a while I seemed to have pretty negative entries. That’s when I decided to create this blog. I would share my thoughts and experiences which I wrote in my journal and try to turn my thoughts into more positive ones. Not only did it help me, but I found that there were others that could relate to what I was going through and who found my blog inspirational. It helped me become a little more chipper during a hard time in my life.

When I was in residential treatment at Rogers Memorial Hospital, my therapist unsurprisingly had me write each night. But instead of using it as a way to vent and summarize my day, whenever I mentioned something bad that I did or that had happened, I had to talk about something I learned from that experience and something positive that could come out of it. I had a fear of failure. I used my OCD as a shield to protect me from taking responsibility for my actions.  If I was sick, I didn’t have responsibilities, therefore I had no chance of failing. So each night I would use my journal to remind myself that each day is a learning experience. Every mistake is a chance to learn and grow. Let me tell you, when I remind myself that, it feels good. Same goes for writing positives that happened during the day. Some days when I’m really struggling, my entry for the day is lists of good things that happened. The sun was out, the wind blew against my skin, I saw a dog today, I know one day it will be easier. Isn’t that the perfect mood to fall asleep to? As much as you may just want to brush journaling off, I say give it a try. Below are some tips and topics I use when journaling.


  • If and when you miss a day journaling, don’t apologize. Don’t think of journaling as an obligation or a chore that needs to get done. Think of it as a way to unwind.
  • Don’t worry about spelling, grammar, or writing quality. This is only for your eyes and for getting your thoughts on paper. Don’t be embarrassed.
  • Decide if you want to journal in the morning or night and be consistent. Many people say it is more beneficial to journal in the morning because you are more positive, but I like to summarize my day and list the positives. (I am also not a morning person and like my sleep!)
  • Set a reminder each day to journal on your designated time. Mine is every night at 8:00 pm!
  • Don’t just write about the good things that happened. Like I mentioned before, write about the bad things and how it made you feel, but at the end of that thought remind yourself that life is a learning experience, it will help you grow, and for me, I believe everything happens for a reason.
  • Decide if you want to journal in a notebook or an application. I’ve tried both but tend to stick to a physical notebook. If you want an application, DayOne was really nice. That’s on Mac and iPhone (Update, DayOne got expensive!! When I downloaded it, it was free!) Many people also use Evernote which is on all platforms. I’ve never tried that for journaling though.
  • If you’re artistic try an art journal!! I love looking at the different art journals on Pinterest but I’m not one bit artistic.
  • As suggested by Dr.Mike There is no right or wrong way to journal! These tips are based on how I write mine and some things I’ve learned. If you write differently leave a comment and share your tips! Have fun and use journaling as a time to relax. Write freely. It’s a no judgement zone.


~ Happy Writing and Stay Chipper ~

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College, Mental Illness, OCD, Rogers Memorial Hospital Blogs, Tourette Syndrome

How to Overcome Anxiety and Panic Attacks

How to Overcome Anxiety AndPanic Attacks

Struggling with anxiety and panic attacks is hard. It has the power to overwhelm you and take over. Everyone experiences different symptoms, but these are some tricks that I’ve learned throughout my years of treatment and experience with anxiety and panic attacks. I hope they help!

  1. Awareness and Acceptance (Mindfulness)This is the newest treatment technique that is being practiced for anxiety and OCD. You need to first acknowledge the anxiety, accept that it’s there, and let it go away on it’s own. Remember that this anxiety will pass, that you are safe, and that there is nothing wrong with being anxious. Don’t force the anxiety to go away, just use the tools listed below to help the natural process of it subsiding occur.
  2. Breathing Breathing is the best technique for myself and was the go-to advise for many of my doctors. When I feel myself starting to hyperventilate, I know that’s the time to start counting my breaths. I breath in on a four count, and exhale on a four count.


    This helps relax the body and slow the heart rate. An optional addition to breathing is visualizing. I imagine golden sunlight entering my mouth and spreading through my body and then when I exhale a black smoke comes out of my fingertips and mouth (or nose depending on how you are comfortable breathing….I’m a mouth breather).

    The black smoke is all the negative energy inside me and the golden sunlight is everything good in the world.

  3. Relax the bodyMany people (including myself) tend to tense their body or tap when anxious. I often shake my leg and tighten up. I thought it was the only way to get rid of my anxiety. I felt I needed to release that energy inside me, but I learned that the action of tightening and shaking increases the heart rate and tricks my body into thinking there is a reason to panic. This was a hard habit to stop. This is when I would concentrate on my breathing and visualization that I talked about in step two. It took my mind off the need to move my body. I found that my anxiety passed much faster when I didn’t shake because my mind wasn’t focused on getting rid of the anxiety, it was just allowing it to slowly go away on it’s own.
  4. Play relaxing music I personally tend to play Zen or yoga music when I feel my anxiety coming on. I have a playlist on Spotify for free that I put on shuffle. I let the relaxing sounds fill the room and concentrate on the music. The goal is to keep your mind away from racing thoughts and focus on relaxing the body and mind.
  5. The Body Scan This is a type of meditation that focuses on the sensations of your body. There are many CD’s with body scans, but I tend to use YouTube or Google. This is a type of mindfulness. Like I mentioned in step 4, the goal is to keep the mind away from racing thoughts. To slow down the brain and relax the body the body scan has you focus deeply on what your body is feeling. Many have, you start at your feet and slowly move your way up to your head. It’s a great way to step out of your mind for a while and relax. On those days where you just seem to be extra anxious, it’s a great technique to calm the body and soul. Another way to use the body scan is by doing it every morning for a few minutes to start the day relaxed, or if you tend to have trouble falling asleep at night doing the body scan before bed.

    This link is a great link to a body scan on youtube. The channel also has other meditations that I’ve enjoyed and worked well.

    And for a little fun…

  6. Coloring! (Or any arts and craft)

    This is a great way to have a little fun while trying to get your mind off your anxiety. When I was in residential treatment at Rogers Memorial Hospital we all loved coloring! I personally type in google images “Adult coloring pages” and print away! It’s nice to have a folder filled with pages you like so when anxious it’s easy to grab and go. Coloring books can be fun as well. I’ve kept some of my favorite coloring pages from Rogers and have them hanging in my room.Honestly, any craft is great for the mind. If you want to get more in depth than just coloring making collages are very fun and easy. Below is my favorite collage I’ve made which says “Fly High”

    Fly high.JPG

This list is the main set of tools I use, if you have others that work for you, share them in the comments! Remember, these emotions of panic, fear, and anxiety will pass…even if it takes a while. You’re safe and will be okay.
~Stay Chipper~

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College, Mental Illness, OCD

Look What I Found!

Look What I Found

I was spending some free time watching youtube. One of the guys I subscribe to named Alex posted a video back in October announcing a new product for procrastination. I couldn’t believe how perfect the timing was after mentioning in my last post my motivation problem. He and his wife Mimi run their own company and he explained how hard it is to be your own boss and get things done. Because of that, he created the Productivity Planner. He talks about how you can even use these techniques in a notebook of your own. There is also a free PDF download available if you go to this site here.  I was very happy with the price. I recently purchased an appointment book to plan my entire day, but I find that it doesn’t do too much for me.  The cheapest one I found was $25, and that is the exact price of this Productivity Planner.


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Mental Illness, OCD, Tourette Syndrome

5 Ways I Cope With Anxiety


If you’re reading this, you most likely struggle with some sort of anxiety. You know how hard it can be, I know how hard it can be, and we all know that it’s irrational to have so much anxiety over our triggers. I’m not a professional, but I’ve dealt with anxiety for over thirteen years and have picked up my fair share of tricks. Here are five tips to help you climb that mountain.

  • Start a daily check list.

    I made mine on Pages (Word for MacBooks) and added a section for ‘Achievements’ that I write down at the end of the day. (You can download it below!!!) 

  • Rationalize

    You need to remind yourself that the anxiety isn’t real. There is no real reason for these feelings, and it’s okay to have them. They can’t hurt you and will eventually go away. This process is called Cognitive Behavioral Therapy (CBT)

  • Journal your feelings and end it on a positive note.

    When you write down your feelings, you will start realizing that there are things you didn’t even know were bothering you. Ending it on a positive note is important as well. I find it works better than listing positive things about life because lists make it feel like I’m trying to remember there are good things in life instead of actually changing my thought process.

  •   Always remember that things get better.

    I remember when I hit rock bottom. Things couldn’t get any worse.  I was days away from getting tube fed because I couldn’t eat, I was trapped in my own house, and there was a chance I would have to be in assisted living. I realize now that the best part about rock bottom is that it can only get better.

  •  In the end, this experience will give you a deeper appreciation to life.

    You won’t take advantage of the little things in life, you will see beauty in nature and find happiness in the new memories you make because you know how hard life really can be, and know what it is like to see only darkness.


  •  One day when everything has been great, things might get hard again, but you will already have the tools to make it through.

Download my Checklist

Stay Chipper Friends! 

photo credit: uncopyrighted photos.