Asian Mental Health Collective is about a year old, but you wouldn’t know it from its list of accomplishments so far. The org hosts group therapy sessions and weekly roundtable discussions, and has created a directory of Asian mental health professionals. It organizes an annual mental health conference, The Transformation. This year, AMHC hopes to start subsidizing therapy.

A lot has happened relatively quickly, but this work has been a long time coming, said Christopher Vo, LMFT, the org’s chief of operations. Vo started as an admin for the Subtle Asian Mental Health Facebook group about three years ago, one of the earlier spaces to speak to “the growing need for mental health [services] within the Asian community,” he said. As the follower numbers ticked up and topics became more serious, Vo and his colleagues created AMHC to expand the group’s mission: to destigmatize mental health within the Asian and Pacific Islander American (APIA) community.

Mental Health Stigma in APIA Communities

There’s a strong stigma around mental health in APIA communities for a few reasons, Vo told POPSUGAR. For one thing, “you have the concept of honor and saving face really preventing us from being vulnerable, from communicating our needs,” he said. “We are constantly expected to put our best face forward in order to not bring shame to our community.”

The generational gap also presents issues. Many APIA parents immigrated to the US to escape from trauma, Vo said, “oftentimes fleeing terrible situations, whether it be war, famine, poverty . . . coming to this country to seek a better life.” They may not be able to communicate those experiences to the second generation in a helpful way, he explained. Instead, it can manifest in a high-pressure demand for their children to excel in all areas in order to live up to their parents’ expectations.

“Oftentimes, the first generation lacks the language entirely to be able to speak about mental health,” Vo added. As an example, he noted that in the Vietnamese community, “there is no word for depression or anxiety.” Instead, the only way to describe mental health issues is to use the physical symptoms. “‘Sad’ becomes, ‘I’m feeling tired’ or ‘I’m feeling stomach pain.’ Feeling ‘distracted’ is actually anxiety,” Vo said. “It’s just very difficult to even begin to talk about topics like depression, suicide.”

You can’t scroll through Instagram without seeing someone curled up under a weighted blanket. If you’ve wondered if these bead- or pellet-filled wonders live up to the hype, you’re not alone — but there’s actually quite a bit of science behind why they work, especially for people with anxiety.

A weighted blanket is exactly what it sounds like: a heavy blanket with evenly distributed weight throughout that essentially cocoons you while you’re using it. Its benefits are twofold. The blanket both hugs your body and grounds you, and each of these actions affects hormone levels, easing your anxiety.

Consider the hug first. Hugs naturally make people feel better because they release oxytocin, a hormone that helps bring your blood pressure down, slows your heart, and makes you feel relaxed. The simulated hug can also release serotonin, a hormone that decreases stress.

TikTok boasts more than one billion users globally and publishes some of the most helpful content on social media, whether you’re looking for a new workout to lose weight or learning about lesser-known symptoms of depression. One TikTok creator that has really gained a loyal following is Kojo Sarfo, DNP, known as @dr.kojosarfo on TikTok. He shares informational content on mental illness and taking care of your mental health, and while Dr. Kojo said he started creating TikToks as a way to kill time, “it just kind of took off.” That’s an understatement: he’s racked up more than 1.8 million followers and gotten more than 39 million likes on the platform.

Dr. Kojo created informational TikToks on a range of mental health conditions such as social anxiety, eating disorders, depression, and ADHD. POPSUGAR spoke with Dr. Kojo about his experience studying mental health, working with patients, and spreading not only knowledge but also joy on social media.

How Dr. Kojo Got Started in Treating Mental Health

Dr. Kojo got his RN degree when he was 20, and soon after got work in a psychiatric facility in Augusta, Georgia. Although he was apprehensive about the job at first, he said he soon liked working with psych patients. “I would spend a lot of time outside with the patients,” he told POPSUGAR. “In second shift, I would spend time with the doctors and the psychiatrists and the therapists and the social workers and the charge nurses, and I began to understand that world.”

He realized the world inside a psychiatric facility is so different from the outside world, and as he started to learn more, he went back to school to get his doctor of nursing practice degree. “After I got my degree, on TikTok, I tried to illustrate what that would look like for those who had no idea,” he said. “I was using humor and music and dance [to help] a lot of people see that world in a good light.”

While discussions of mental health and mental illness can often be dark and depressing, people with a mental illness also have a sense of humor. Using upbeat music, fun dancing, and graphics can help share information in a way that’s not only entertaining, but also more accessible. It’s also important that Dr. Kojo is using his clinical experience as an expert to share his insight and facts, since so much content on social media can be clouded with misinformation and shared by people who aren’t credible.

One of the biggest topics Dr. Kojo covers in his TikToks is ADHD. He’s shared videos revealing signs of ADHD that might not be as well known, how ADHD shows up in women, and tips on how to manage ADHD. According to the National Institutes of Health, about 4.4 percent of adults have been diagnosed with ADHD, and it’s more prevalent in men than women.

However, Dr. Kojo said there is some diagnostic disparities between boys and girls when it comes to ADHD; he explained that boys are often diagnosed with ADHD at a young age because they display the symptoms of hyperactivity, where as girls typically have other symptoms such as being inattentive, disorganized, or anxious. In fact, there is limited research on ADHD in girls and women, and boys get diagnosed as kids while girls have to often wait until they are adults to get an official diagnosis.

As you progress into adulthood, Dr. Kojo said this can show up as self-medicating out of frustration, not being able to keep a job, cutting people off in conversations, having trouble in relationships, and symptoms of depression and anxiety. Dr. Kojo often uses the #ADHDinWomen hashtag on his TikToks to reach more women and provide insight. “It’s not going to be equal because you might try and point it more toward a female audience, but I think it’s equitable because women aren’t as likely to get the help,” he said. “That’s my way to trying to bring some sort of balance.”

If a TikTok on a certain mental health condition such as ADHD has resonated with you, Dr. Kojo said it’s important to seek out the help of a medical professional such as a psychiatrist or primary care physician to get diagnosed and treated. “It’s very important, whether you have ADHD or not, if that’s the catalyst that allows you to get up and get checked . . . then my work online, my goal has been accomplished,” he said.

How Dr. Kojo Is Continuing to Spread Happiness

Dr. Kojo has already informed millions and spread happiness through his TikTok videos, especially with a series of original raps about mental health called “Happiness Looks Good on You.” Now, he’s expanded into the music video realm with the help of his brother, known as Dattkidrob, after they recorded the full song for Spotify and Apple Music. Dr. Kojo has given POPSUGAR the exclusive to premiere the official “Happiness Looks Good on You” music video below.

Be sure to follow Dr. Kojo on TikTok for fun, educational videos on ADHD and other mental health conditions, self-care, and how to manage stress and anxiety.

College campuses have officially reopened, and if the pressure surrounding this new phase of adulthood wasn’t enough, students are now having to navigate the challenges of attending school in the midst of a pandemic — often after months and months of remote learning. Needless to say, if you’re dealing with overwhelming anxiety and persistent worry about returning to campus, you’re not alone. What was once a huge milestone of leaving the nest and pursuing an exciting new career has been muddled with uncertainty. The good news is there are ways to alleviate some of those daunting worries and keep your spirits high. POPSUGAR spoke with mental health experts to help ensure your transition back into the classroom is as smooth as possible.

What Are Symptoms of Back-to-School Anxiety?

Symptoms of back-to-school anxiety may or may not be as obvious or clear on the surface. According to Adria Hagg, LCSW, this specific anxiety can manifest in different ways. “Symptoms of anxiety are often somatic and may unfold in both the mind and body. Some students have reported symptoms such as the inability to concentrate, shaking, sweating, rapid heartbeat, racing thoughts, restlessness, and insomnia,” Hagg told POPSUGAR. “Other students exhibit avoidance behaviors, heightened fears, or a reluctance to leave home.”

In addition to getting good grades or navigating your newfound independence, your personal safety may rank high on your list of concerns. If worries about your health and the safety precautions on campus are keeping you up at night, this may be a sign that you’re dealing with anxiety about in-person learning. Natasha Bryant, LCSW, explained how these anxious thoughts might sound: Are people going to be wearing masks in the classroom? What if someone gets COVID? How will I find out? What if I start feeling uncomfortable being in a room with so many people? “The worrying thoughts can cause heart racing, sleep disturbance, class avoidance, concentration difficulties, and loss of appetite,” Bryant said. If you identify with these symptoms, you’ll be relieved to know there are coping mechanisms that can help you keep your anxiety at bay.

How to Cope With Your Anxiety About Returning to Campus

As you assimilate to this new normal, remember that you’re not alone in having racing thoughts. Others share the same concerns. “It’s important to normalize uncomfortable emotions such as anxiety but not necessarily the thoughts that come with it,” Hagg explained. “In the moment, it is helpful to be present and say, ‘It’s OK, I am anxious right now,’ and then challenge any negative thoughts.” For example, the concerns that you won’t be able to make friends after so many months of remote learning or that you’re going to get sick despite taking precautions.

Accepting your anxiety doesn’t necessarily mean agreeing with those thoughts. “Just because we think it does not make it true,” Hagg said. “Validating our emotions is important because it takes the shame out of what we are experiencing.” Making peace with your anxiety may seem overwhelming, but remember that it’s a constant work in progress. Once you can accept that you’re not the only one who feels this way, you can start to make meaningful changes.

1. Focus on what you can control.

Worries tend to reside in the unknown, including the actions and reactions of others. Recentering your thoughts to focus on what’s within your power can help you move forward with less worry. “Focusing on what one can control will increase feelings of hopefulness and decrease stress,” Bryant said. “For example, a student cannot control who wears masks and how information about COVID is released because they are not a decision-maker in those areas, but a student does have control over how they can keep themselves safe.” Taking ownership of your own actions and decisions can help you reclaim power.

2. Practice mindfulness each morning.

Your morning has the power to set the tone for the rest of the day, so be sure to implement healthy practices in your routine to help ease stress and anxiety. Bryant recommends starting the day with a mindfulness exercise to release yourself from worry and focus on the present. “The Anxiety Trap causes thinking to get stuck in the past or the future,” Bryant explained. “Mindfulness helps refocus on the now.” For just a few minutes each morning, try counting your breaths or paying attention to the sounds in the room, or while you’re in the shower, focus solely on the water pressure or temperature and the smells of your soap and shampoo.

3. Use imagery to ease anxiety.

Often when we worry, our minds create vivid images of what’s to come or what might be. Learning how to restructure your thoughts is a great way to minimize your persistent worries. When your mind starts to wander and you start creating images in your head, try to rewrite the script. “Take three to five minutes to sit quietly and imagine having a positive in-person learning experience. Imagine yourself in the classroom safely sitting in your seat, confidently asking questions and/or engaging in the class discussion, insightfully taking notes, and feeling peaceful,” Bryant said. This helps you gain control of your thoughts and brings the possibility of good experiences to the forefront.

4. Take up journaling or vlogging.

Let’s face it, the only way out is through. A crucial part of healing your anxious thoughts is finding ways to process them in a healthy way. “Worrying thoughts can lead to responses like avoidance because it is based on believing that the thought is true without testing the reality,” Bryant said. “When we assume the worst, many times the outcome isn’t as bad as we thought it would be.” When you can document your worries, you can work through them and refer back to them if those thoughts reemerge. “Journaling or vlogging about your experience will help process worrying thoughts and your actual experience. Through reflection, you will be able to defeat worrying thoughts,” Bryant explained.

The bottom line: you’re not alone. The transition back to campus doesn’t have to feel isolating. Adding healthy habits to your daily routine is a good first step in wrangling your anxious thoughts, but don’t forget, leaning on the support from your classmates, mentors, professors, and friends can also help steer you in the right direction.