The Noggin Podcast (A Cozy Mental Health Advocacy Podcast) with Kyarra Keele

Protect your mental health by learning from my foolish self-care mistakes in this cozy episode! (The story of how tatertots (yes, the little potato snack) taught me 3 no-nonsense mental health tips to better protect my valuable time & energy to invest it wisely & thrive like a properly nurtured plantita (little plant). *Zesty new Season 3! 

If you know someone who is struggling and could use a laugh, encouragement, and mental health resources, it would mean a lot to me if you could please send this episode link to them so we can support and uplift each other!

In response to Trevor Noah's reupload 2 days ago of his black mental heath video with over 1.6 million views, in this cozy episode I'm doing my part as a fellow black woman & compassionate mental health advocate to further this important dialogue by sharing what we can learn to improve from a potential missed opportunity in that video, while highlighting 5 empowering self care advocates (like "Plant Kween" on Instagram) & mental health resources for people of color, built off of inclusion and cultural understanding, especially for my lovely black kings, my beautiful lgbt+ community, & those looking for affordable self-care tools. (Season 3 arrived early with a new mic! Official launch Monday 1/11/21 5am EST)

If you could use some hope for happiness & good mental health in 2021, & a little laugh to start the New Year, this gentle episode is just for you! Come relax with me in this cozy & comforting season finale & I'll share some amusing, underrated shenanigans that make me laugh when nothing else eases the sadness, & how I inspire myself to continue living into the New Year instead of deleting my existence, including: the zesty Youtube icon Kelly Stamps, cheeky mental health memes, my secret 1 am sweet & spicy garlic cilantro fries recipe, a laundry depression tip, and more!  

This episode will incorporate touches of sarcasm or humor (because that's my personality), but I do want to give a ***gentle trigger warning*** that this episode seeks to progress the dialogue about creative ways of coping with suicidal ideation for those who live with mental struggles long term but may feel more hopeless and suicidal during the holidays/New Year.  

***Edit/Important note: Please use headphones (: Audio quality in this past episode was due to an old mic, but the quality is much now better with my new mic from episodes 19 and up (Thank goodness)! Thank you for your understanding & support as the podcast improves!

 Inspired by: A Reddit post titled: “Formerly Suicidal Redditors: What something that kept you alive a little while longer and helped you get through dark times in your lives." 

This is the honest, game-changing post-final exams self-care guide no one ever gave me, so I'm here to give it to you (Part 4) While most college finals resources only guide you through the actual exam week, in this must-have self-care guide for ambitious, self-critical students who struggle to feel they've earned a day off of productivity, I want to share with you the equally important after-care advice that I wish someone gave me when I was a student to avoid burnouts, balance productivity with relaxation, and plan ahead for approaching the next academic term with empowering mental health resources and better support. 

 Part 4 of my special college series where I'm here to bring you cozy episodes daily through 12/11/20 to encourage you through final exam week and the lovely aftermath. (The blend of gentle encouragement & practical advice in this week-long series comes from my "lovely" experience as a recent graduate who managed to earn my 3 college degrees by age 20 despite struggling profoundly with my mental health)

***Edit/Important note: Audio quality in this past episode was due to an old mic, but the quality is much now better with my new mic from episodes 19 and up (Thank goodness). Thank you for your understanding & support as the podcast improves!

My college background: I graduated from Santa Clara University with a Bachelor’s in Finance & Bachelor’s in Spanish Studies(Double major). I painfully learned the hard way how to manage mental health in college while I consistently overloaded credits & did several quarters in a row of 24 or 25 credit overload (the official minimum at my uni was only 12 credits) & took summer classes as well(0/10 would not recommend that overload. Bad yelp review haha). Prior to this, my community college journey started at age 15 while in high school & I graduated with my Associate’s degree in Business at age 17. I share this so you know that I actually walked the walk, I’m not just talking the talk.

I genuinely hope that the insight I share in this series can save you from a lot of tumultuous 2 ams crying into your college textbooks (I had plenty of those)

If you know a fellow student who is struggling and could use some encouragement, it would mean a lot to me if you could send this episode link to them so we can support and uplift each other!

Need encouragement for studying for final exams from a friend who understands & will lovingly tell you like it is? (Part 3) Come take a brief study break with me and listen to this soft-spoken comforting friend POV where I give you an honest, playful, and uplifting study motivation talk. This is Part 3 of my special college series where I'm here to bring you cozy episodes daily through 12/11/20 to encourage you through final exam week. 

(The blend of gentle encouragement & practical advice in this series comes from my "lovely" experience as a recent graduate who managed to earn my 3 college degrees by age 20 despite struggling profoundly with my mental health)

I recommend headphones to enjoy this soft-spoken episode & don't forget to listen to Part 1 and Part 2 of this series!

***Edit/Important note: Audio quality in this past episode was due to an old mic, but the quality is much now better with my new mic from episodes 19 and up (Thank goodness). Thank you for your understanding & support as the podcast improves!

 My college background: I graduated from Santa Clara University with a Bachelor’s in Finance & Bachelor’s in Spanish Studies(Double major). I painfully learned the hard way how to manage mental health in college while I consistently overloaded credits & did several quarters in a row of 24 or 25 credit overload (the official minimum at my uni was only 12 credits) & took summer classes as well(0/10 would not recommend that overload. Bad yelp review haha). Prior to this, my community college journey started at age 15 while in high school & I graduated with my Associate’s degree in Business at age 17. I share this so you know that I actually walked the walk, I’m not just talking the talk.

I genuinely hope that the insight I share in this series can save you from a lot of tumultuous 2 ams crying into your college textbooks (I had plenty of those) Please be gentle with yourself & if you need more encouragement/resources to support you through finals, come back for Part 4 tomorrow!

If you know a fellow student who is struggling and could use some encouragement, a laugh, or some thoughtful mental health resources, it would mean a lot to me if you could send this episode link to them so we can support and uplift each other with gentle love. 

Feeling discouraged during final exams, thinking you're not good enough as a student or struggling to cope in gentle ways as you try to study? Come take a soothing study break with me in this cozy episode of this student mental health series.  In Part 2 of my special college series, I'm here to bring you comforting, cozy episodes daily through 12/11/20 to encourage you through final exam week(The blend of gentle encouragement & practical advice in this series comes from my "lovely" experience as a recent graduate who managed to earn my 3 college degrees by age 20 despite struggling profoundly with my mental health)

This episode is for you if you've ever felt like, "Why can't I just study and function like all the other "normal" students around me?" or "Why does my mental health have to interfere so much with my productivity?"

In this 2nd episode of the series: I'll highlight how to be more gentle and use realistically healthier coping mechanisms if you struggle with harsh self-criticism, tend to use self-destructive behaviors to make it through finals, and over feel “less than” or like a failure especially if your grades aren’t perfect. If you’re feeling alone and giving up on your educational endeavors, I’ll be sharing my experience of filing an incomplete extension right before graduation in order to take a few months off for my mental health before I finally returned victoriously to earn the last of my 3 degrees.

*Edit/Important note: Audio quality in this past episode was due to an old mic, but the quality is much now better with my new mic from episodes 19 and up (Thank goodness). Thank you for your understanding & support as the podcast improves!

Exhausted from college finals with mental health struggles? If you're hopelessly burnt out, sleep-deprived,  considering taking a term off, filing for an incomplete, panicking because your grades are precariously close to failing the class, or returning to finish a degree after time off, today's episode is all for you because I’ve been through all of that and I understand all too well. (This is Part 1 of my special college series where I'm here to bring you comforting, cozy episodes daily through 12/11/20 to encourage you through final exam week. The blend of gentle encouragement & practical advice in this series comes from my "lovely" experience as a recent graduate who managed to earn my 3 college degrees by age 20 despite struggling profoundly with my mental health)

***Edit/Important note: Audio quality in this past episode was due to an old mic, but the quality is much now better with my new mic from episodes 19 and up (Thank goodness)! Thank you for your understanding & support as the podcast improves!

In this first episode in the series, I'll share how to establish a healthy mindset/healthy academic boundaries during finals week, how to effectively communicate with your professors or advisors to let them know when you’re struggling, and how to ask for support in a way that can ease stress while making final exams week more manageable.

My college background: I graduated from Santa Clara University with a Bachelor’s in Finance and Bachelor’s in Spanish Studies(Double major). I painfully learned the hard way how to manage mental health in college while I consistently overloaded credits & did several quarters in a row of 24 or 25 credit overload (the official minimum at my uni was only 12 credits) & took summer classes as well (0/10 would not recommend that overload. Bad yelp review haha).  This is in addition to my community college journey that I began at age 15 while in high school and graduated with my Associate’s degree in Business at age 17. I share this so you know that I actually walked the walk, so I’m not just talking the talk!

I genuinely hope that the insight I share in this series can save you from a lot of tumultuous 2 ams crying into your college textbooks (I had plenty of those)! Please be gentle with yourself & if you need more encouragement/resources to support you through finals, come back for Part 2 tomorrow!

If you know a fellow student who is struggling and could use some encouragement, it would mean a lot to me if you could send this episode link to them so we can support and uplift each other!

If you're feeling anxious, struggling with panic attacks, or in need of some gentle and comforting energy, this episode is for you! This is my first ASMR-inspired episode: In the first segment, I blend the beautiful sounds of Koshi chimes, sweet birdsong and peaceful rain with soft-spoken words of love and gentleness to help calm and relax you (Time stamp: 6:00-12:00 min) . In the second half of this episode, we'll continue enjoying the nature ambience together, while I share some of my most impactful and realistic tips for improving, healing, and learning to laugh through the whirlwinds of anxiety. (Time stamp: 12:00 min) Please use headphones or turn your volume up to fully enjoy this soft and gentle episode.

***Edit/Important note: Audio quality in this past episode was due to an old mic, but the quality is much now better with my new mic from episodes 19 and up (Thank goodness)! Thank you for your understanding & support as the podcast improves!

If you know someone who is struggling and could use a laugh, encouragement, and mental health resources, please send this episode link to them so we can support and uplift each other!

This gentle, comforting & cozy episode is just for you if you're alone and feeling sad on any holiday (especially Thanksgiving, New Year, or Christmas). As someone who's spent several Thanksgivings and Christmases alone, I hope I can offer some realistic insight on how to cope & not be miserable if you're alone, why it's okay if you don't have a traditional family holiday experience, & how you can create your own rules to celebrate & have a lovely day (even if that means eating Thai food and birthday cake on Thanksgiving and going to sleep early) 

***Edit/Important note: Audio quality in this past episode was due to an old mic, but the quality is much now better with my new mic from episodes 19 and up (Thank goodness)! Thank you for your understanding & support as the podcast improves!

In honor of Father's day, I bring you an encouraging little message of support for black dads and other fathers of color! As a black woman and daughter who is grateful to have my dad and other powerful black men in my life, this cozy episode highlights my advocacy for the mental health of black men in our communities!

I believe when you prioritize your mental health as a man and especially as a black dad by reshaping your perspective to accept that it is okay (and important) to seek support and professional resources for your stability and happiness, it is the kindest gift you can give to yourself and to your children. To all dads of color:  We love you. We need you. You are divine. 

***Edit/Important note: Audio quality in this past episode was due to an old mic, but the quality is much now better with my new mic from episodes 19 and up (Thank goodness)! Thank you for your understanding & support as the podcast improves!

If you know a dad who could use a laugh, some encouragement, and resources, it would mean a lot to me if you could please send this episode link to them so we can support and uplift each other with gentle love! Thank you(:

Excellent therapy resources for men of color (and POC people in general):

Looking for more free mental health resources? As Part 2 of the I Tested and Rated Mental Health Hotlines episode you all loved, I’ll be sharing several free mental health apps/chat rooms that I tested and rated. This episode offers a thoughtfully detailed tour of the interesting highlights of each app or chat room and I'll ultimately reveal which of these mental health resources I realistically use and love most! Hopefully, this informative episode will save you precious time so you can download one or two of the most impactful/empowering apps instead of sifting through all of the app store jumble.

***Edit/Important note: Audio quality in this past episode was due to an old mic, but the quality is much now better with my new mic from episodes 19 and up (Thank goodness)! Thank you for your understanding & support as the podcast improves! (:

If you know someone who is struggling and could use a laugh, encouragement, and mental health resources, it would mean a lot to me if you could please send this episode link to them so we can support and uplift each other!

Looking for affordable, inclusive therapy, POC self-care creatives to follow, or support groups for people of color? Listen to episode 19!

To learn how tater tots taught me non-nonsense tips to protect my time, energy & mental health, listen to episode 20.

For advice on how to use humor to sass depression & find the momentum to accomplish day-to-day tasks & invest in your happiness (from me, a black woman who's been navigating severe depression episodes from my bipolar disorder for my 21 years of life) listen to episode 21!

For my cozy, comforting & soft-spoken loneliness guide with 22 underrated mental health resources & gentle rain ASMR, listen to episode 22.

As a certified low energy Sadboy, I've come to share with you my tried and true, realistic tips for low energy and bad mental health days (which I call "Sadboy" days).  *Anyone can have a “Sadboy” day, regardless of age or gender! This episode is inspired by my own mental health trials and tribulations (especially learning how to function with low energy and feeling tired all the time) and also made with love for those of you persevering through your college finals week. 

Most advice you can find online for self-care on bad mental health days or low energy days recommends actions that can, unfortunately, require an unrealistic amount of mental or physical energy for some individuals.  Even taking a shower, brushing your teeth, or putting on lotion can feel overwhelming for someone in the depths of severe mental illness. And thus, I bring you a set of lovely mental health tips that I hope will help you navigate through feeling better on a bad mental health day without expending all of your precious finite energy. 

***Edit/Important note: Audio quality in this past episode was due to an old mic, but the quality is much now better with my new mic from episodes 19 and up (Thank goodness)! Thank you for your understanding & support as the podcast improves!

If you know someone who is struggling and could use a laugh, encouragement, and mental health resources, it would mean a lot to me if you could please send this episode link to them so we can support and uplift each other!

New to ASMR or curious about learning more? This is an enlightening episode all about what ASMR really is, my favorite cozy creators/relaxing content, & how you can use ASMR for better sleep, soothing anxiety, and uplifting depression.   For all of you skeptics who are under the impression (understandably) that ASMR is only people whispering weird things or chewing ice in your ears, I bring you this cozy mental health episode that I hope will be fascinating and informative, so that we can explore together through both a personal and scientific lens how this tool can improve our mental health. 

If you know someone who is struggling and could use a laugh, encouragement, and mental health resources, it would mean a lot to me if you could please send this episode link to them so we can support and uplift each other!

An encouraging and informative episode for students with mental health struggles; All about resources for studying, surviving, & learning to thrive through high school or college and reach graduation while maintaining at least the majority of your sanity, including:

How/why to access valuable academic disability resources for your mental illness, how/why to utilize your school's caseworker services to find affordable mental health resources, and advice for establishing an overall healthy work-life balance as you navigate towards graduation

If you know another student who is struggling and could use a laugh, some encouragement, and thoughtful mental health resources, it would mean a lot to me if you could please send this episode link to them so we can support and uplift each other!

Have you ever used mental health warm lines? (Different from hotlines!) If not, you're missing out! This is an enlightening review of free text/chat mental health hotlines other crisis support resources for any mental health disorder, lgbt+/queer support, veteran mental health support, eating disorder, substance abuse, & more! I've tested and reviewed these resources to show why you should give hotlines/warmlines a first or second try even if you're skeptical. Not all hotlines out there are created with equal compassion, but these resources represent progress! 

***Edit/Important note: Audio quality in this past episode was due to an old mic, but the quality is much now better with my new mic from episodes 19 and up (Thank goodness)! Thank you for your understanding & support as the podcast improves!

Mental health resources mentioned in this episode (Please share with someone you care about) 

• Crisis Text Line: Text CONNECT to 741741 (Confidential 24-hour support line for suicidal thoughts, grief, sadness, loneliness, relapse urges, etc) https://www.crisistextline.org/
•  Veterans Crisis Line: Text a message to 838255 or call 1-800-273-8255. (For veterans/their families to connect with trained VA responders (Deaf and hard of hearing accommodations available)  https://www.veteranscrisisline.net/ or https://www.vets4warriors.com/ (24/7 veteran peer-support text/call/email/chat, discussed in episode 22 but not in this episode)
• Support for my fellow Lgbt+/Queers: https://www.thetrevorproject.org/ provides 24/7 crisis/suicide/mental health support over text, chat or call & the website offers helpful lgbt+/queer resources & info. TrevorText: Text START to 678678 or TrevorLifeline (1-866-488-7386) or TrevorChat: instant, online messaging with a Trevor counselor, 24/7 
• Warmlines (Non-crisis trained peer mental health support) To find a national warmline or one local in your state: http://warmline.org/
• The California Peer-Run Warm Line is a non-emergency resource for emotional support via webchat. They provide support to anyone in need for help with interpersonal relationships, anxiety, panic, depression, finance, and alcohol and drug use...etc https://www.mentalhealthsf.org/peer-run-warmline/
• The National Eating Disorder Association (NEDA): For crisis, text "NEDA" to 741741, online chat or call: (800) 931-2237. The NEDA Helpline is available Monday-Thursday from 9AM to 9PM ET, and Friday from 9AM to 5PM ET for support, resources & treatment options for yourself or a loved one. Please leave a message for the Helpline if it is not currently available & they will respond as soon as possible. NEDA also has many free/low-cost online or in-person support groups for all types of eating disorders for all ages, races, & genders.
• Substance Abuse and Mental Health Services and Administration (SAMHSA): Call 800-662-4357. A national 24/7 free & confidential number for referrals & information about mental and/or substance use disorders, prevention, treatment, and recovery in English and Spanish.

For more affordable therapy or support groups for people of color, listen to episode 19. For my cozy, comforting & soft-spoken loneliness guide with 22 underrated mental health resources & gentle rain ASMR, listen to episode 22. 

Don't make my foolish online therapy mistakes! I learned all the money and time-saving online therapy tips the hard way on BetterHelp for 12 months, so that you can make the most of your online counseling experience without the headache! **This episode is not sponsored by BetterHelp (although that would be lovely), so I'm not being paid to say anything, I just want to share my genuine online therapy advice to empower others in their mental health journey!

***Edit/Important note: Audio quality in this past episode was due to an old mic, but the quality is much now better with my new mic from episodes 19 and up (Thank goodness)! Thank you for your understanding & support as the podcast improves!

If you know someone who is struggling and could use a laugh, encouragement, and mental health resources, it would mean a lot to me if you could please send this episode link to them so we can support and uplift each other!

If you're looking for free or low-cost mental health tips to access therapy, support groups, inpatient or outpatient mental health hospital care, these are the life hacks you need! (Especially for low income, no insurance, or broke college students) Coming from a low-income family, I always believed in my youth that I couldn't afford mental health care...I was wrong! I don't know why almost no one is talking about these free or affordable mental health resources, but since I wish someone had told me earlier, I'm here to share with you!  

***Edit/Important note: Audio quality in this past episode was due to an old mic! The quality is much now better with my new mic from episodes 19 and up (Thank goodness)! Thank you for your understanding & support as the podcast improves!

If you know someone who is struggling and could use a laugh, encouragement, and mental health resources, it would mean a lot to me if you could please send this episode link to them so we can support and uplift each other!

A soft-spoken, cozy, & warm welcome home to all of my new listeners and a celebration of advancing compassionate mental health advocacy.  

***Edit/Important note: Audio quality in this past episode was due to an old mic! The quality is much now better with my new mic from episodes 19 and up (Thank goodness)! Thank you for your understanding & support as the podcast improves!

If you know someone who is struggling and could use a laugh, encouragement, and mental health resources, it would mean a lot to me if you could please send this episode link to them so we can support and uplift each other!