EDITOR’S NOTE: With the stigma surrounding mental illness, many people are reluctant to seek treatment. After the birth of her son, Emily Glossner Johnson experienced wild mood swings. She sought help from different sources and at times denied her bipolar disorder. Today, thanks to the right medications, a great therapist, and a loving family, Emily has her symptoms under control. Here’s her story.

For a long time, Emily Glossner Johnson hid her bipolar disorder. For many years, she didn’t realize she had a mental illness and even after diagnosis, she sometimes refused to admit she has it. Today is different. She’s gone public about her condition—through her own blog, this one and public speaking engagements. She’s also written about it in published essays.

“I want to help remove the stigma that many people who have a mental illness face and clear up any misunderstandings about what it means to be bipolar,” she said.

“I’m very open about my bipolar diagnosis because I feel I put a ‘normal’ face to this illness,” she wrote in her March 30: World Bipolar Day blog.

“Those who know me…know that I’m not scary or dangerous. They may know that I struggle, but they also know that I work very hard to maintain balance. They know I want to be well, and that I’m not just ‘doing this for attention’…” she wrote.

Her diagnosis is not who Emily is, but it’s a big part of her. First, she’s a mother, a wife and a writer. With the support of her family, the counsel of her psychiatrist, and the right medications, Emily leads a balanced life today. Yet, there are many days, weeks and months that are “lost” to her because she can’t clearly remember what happened during some of her early manic episodes and times when she was severely depressed.

Although Emily believes she may have been bipolar as a teen and even as a child, the illness didn’t manifest itself completely until after the birth of her son in March 1995. The hormonal upheaval of pregnancy and childbirth may have triggered what her doctor initially diagnosed as post-partum depression.

Couldn’t Stop Crying

Emily recalls that she couldn’t stop crying. She was afraid of everything. Her doctor prescribed an antidepressant. It seemed to be working, she thought, as she unknowingly entered a manic stage. She felt elated and so driven to write her first novel that she stopped eating and sleeping.

“I was on fire,” she said, explaining that when you’re in a manic episode, you think everything you do is brilliant.

She’s quick to point out that she’s never allowed her illness to interfere with the care of her son. “He’s always been my first priority, my comfort, my joy.”

Her first husband, however, was anything but supportive. He wanted her to “snap out of it” and resume teaching. (She taught writing at Monroe Community College for 10 years.) He resented the cost of her care and medications when she started seeing a psychiatrist in September of that year. That’s when she received the diagnosis of bipolar disorder. For six years, with the help of her psychiatrist, she managed to keep on a fairly even keel, her moods stabilized. Then he retired.

Under the care of several psychiatrists from 2001 to 2003, Emily experienced several episodes of highly fluctuating moods. During that time frame, she had four mental health inpatient stays and two treatments in a partial hospital day program.

Stopped Medications

When Emily found the courage to divorce her first husband, she felt a kind of catharsis. Away from the abusive relationship, she began to wonder if her marriage had been the source of her mental problems. She stopped taking her medications.

“I thought it was just the stress of a bad marriage,” she said. A single mom, Emily began working full-time. “I can handle this,” she thought. Soon, however, the manic and depressive episodes were back.

“I was just not right,” she said. She couldn’t hold down a job. She realized she needed a new psychiatrist.

Using the “find a doctor” tool on the Excellus BlueCross BlueShield website, she was directed to Ann Griepp, M.D., a psychiatrist whose practice is in Rochester. “My first visit I told her I wasn’t bipolar,” Emily remembers. “She told me, ‘first, let me get to know you.’”

As Emily’s trust in Dr. Griepp grew, she found she did not mind the 90-minute commute from her home in the Syracuse area to her appointments, especially since she has family in Rochester she can visit. Griepp, who also is a medical director for Excellus BCBS, champions reducing the stigma of mental illness.

Mental illness can look like a lot of things, but at its core, it’s a condition that affects a person’s thinking, feeling or mood. As the National Mental Illness Alliance writes: “Such conditions may affect someone’s ability to relate to others and function each day. Each person will have different experiences, even people with the same diagnosis.”

More Common Than Cancer

One in five U.S. adults experiences a mental health condition over the course of a year, making mental illness more common than cancer and  heart disease combined.

In an interview, Dr. Griepp noted that mental illness often results in decreased use of medical care, reduced adherence to treatment for chronic diseases and higher risk of adverse health outcomes as well as tobacco use and alcohol abuse.

The shame and stigma surrounding mental illness can cause affected people to deny symptoms, delay treatment and refrain from taking part in daily life, she continued.

“It’s nothing to be ashamed of. You wouldn’t feel bad about others knowing you have diabetes or asthma. Yet, with mental illness, people feel they have to hide their diagnosis. They’re often afraid of what others will think about them.”

Even if you haven’t been treated personally for a mental illness or addiction, you may have a family member or friend who has, Griepp noted.

“Or, you may have been personally affected by someone who has died as a result of suicide or drug overdose,” said Griepp, who has spearheaded the “Me Too” campaign at Excellus BCBS the last three years to help enlighten employees about mental illness. By reframing how we think about mental illness, we can bridge the empathy gap and encourage loved ones to get help, said Griepp.

“We do that by seeing the person and not the illness and by offering him or her support by saying, ‘We’ll get through this together,’ or ‘I’m here for you.’”

Ready to Accept Diagnosis

A few months after seeing Griepp and undergoing a change in her medications, Emily was fully ready to accept her bipolar diagnosis. The admission was an important step, but one that often comes with obstacles.

“There’s a fear to thinking you’re crazy and might go out of control,” she said, “Then, there’s the stigma of being labeled by your mental illness.” Yet, acknowledging her diagnosis has been freeing.

“Now, I live one day at a time,” Emily said, adding that she does better when she sticks to a routine; she takes her meds at the same time, gets up and goes to bed at the same time, and eats at the same time. She regularly exercises by walking, running or swimming and does not smoke, drink alcohol or use illicit drugs.

When she feels an episode coming on, she focuses on the moment, asking herself what she needs to do next, going from one task, such as folding laundry, to the next.

Her current husband is caring and supportive, she said. “He accepts my bipolar diagnosis as being part of me. He’s a great caretaker.”

He’s also been a good stepfather to her son, who’s always been Emily’s primary focus. She’s learning to let go as her only child makes his way into adulthood. The proud mother describes her son as “a remarkable kid, extremely intelligent, artistic, sensitive and caring.”

Having to deal with his mother’s illness has made him more empathetic to others, she believes.

Writes What She Knows

Emily, who writes “for love, not money,” belongs to a writers’ group and discusses her disorder openly.

She’s published 18 short stories and three essays, written two as yet unpublished books and is working on a third book. Her own experiences have provided fodder for her fiction; mental illness is something she understands intimately.

“After all, I know what it’s like to be in therapy.” Her essay “Pity Party,” about the official onset of her bipolar disorder, can be read in Amygdala Literary Magazine.

Although life is tough enough without adding a bipolar diagnosis to it, Emily does not feel sorry for herself. In fact, the diagnosis answered a lot of questions and helped her find new resources within herself. “I gained a lot,” she said. “Strength, determination and a fighting spirit.”

Breakfast should never be boring. If you’re in a morning rut, try one of these better breakfast recipes to brighten your day.

Print Recipe

Cloud Eggs

Prep Time

15 minutes

Cook Time

15 minutes

Servings

people

Ingredients

• 4 large eggs
• 1/4 cup Parmesan cheese
• 1 dash salt and pepper

Prep Time 15 minutes Cook Time 15 minutes Servings people Ingredients 4 large eggs 1/4 cup Parmesan cheese 1 dash salt and pepper

Instructions

1. Preheat oven to 450 degrees and line a large baking sheet with parchment paper
2. Separate eggs yolks from whites. Place the whites into one large bowl and the yolks in 4 separate bowls (one bowl for each yolk)
3. Whisk the whites until fluffy (tip: using an immersion blender or hand mixer would speed up this part)
4. Carefully fold in cheese or other additions (see Variations)
5. Spoon 4 mounds of whipped egg whites onto pan. Make a deep well in center of each using the back of a spoon
6. Bake whites for 3 minutes
7. Add one yolk to each, season with salt and pepper or other additions (see Variations)
8. Return to oven and bake 3-5 minutes, until yolks set to your liking.

Variation: Bacon Cheddar Chive

1. Swap parmesan for ¼ cup cheddar cheese (step 4). Add 3 strips of bacon (crumbled) and cheese to whites (step 7). Top cooked egg with 2 tbsp. chopped chives.

Variation: Salsa Cilantro

1. Swap parmesan for ¼ cup Monterey Jack cheese (step 4). Fold cheese into whites. Top cooked egg with ¼ cup of salsa and 2 tbsp. chopped cilantro.

Variation: Ham and Swiss

1. Swap parmesan for ¼ cup Swiss cheese (step 4). Add ¼ lb. deli ham, chopped, and cheese to whites (step 7). Top cooked egg with 2 tbsp. fresh dill.

Print Recipe

Overnight Oats

Prep Time

20 minutes

Servings

person

Ingredients

• 1/4 cup quick oats
• 1/4 cup milk
• 1/4 cup greek yogurt

Prep Time 20 minutes Servings person Ingredients 1/4 cup quick oats 1/4 cup milk 1/4 cup greek yogurt

Instructions

1. Combine all ingredients and additions (see Variations) in a large jar or seal-able container.
2. Shake the jar and pop it in the fridge overnight.
3. In the morning, eat them cold or microwave for one minute.

Variation: Chocolate Peanut Butter Banana

1. To base, add 1 tbsp. peanut butter, ½ banana (sliced) and 1/2 tbsp. cocoa powder

Variation: Tropical Breeze

1. To base, add 1/3 cup chopped pineapple and/or mango, 1 tbsp. unsweetened flaked coconut and ½ tsp vanilla extract

Variation: Pumpkin Pie

1. To base, add ¼ cup pumpkin puree, 1 tsp maple syrup, ½ tsp pumpkin pie spice, ½ tsp vanilla extract and 1 tbsp. chopped pecans

Print Recipe

Avocado Toast

Prep Time

5 minutes

Servings

person

Ingredients

• 1 slice bread of choice whole grain preferred
• 1/3 ripe avocado mashed
• 1 dash salt and pepper

Prep Time 5 minutes Servings person Ingredients 1 slice bread of choice whole grain preferred 1/3 ripe avocado mashed 1 dash salt and pepper

Instructions

1. Top toasted bread with mashed avocado, salt and pepper, and any additions (see Variations)

Variation: Avocado Egg Toast

1. To base, add an egg (fried, poached, scrambled, or even a cloud egg) and dashes of garlic powder, chives and onion powder

Variation: Chocolate Berry Avocado Toast

1. Mix in ½ tbsp. cocoa powder and 1 tsp maple syrup with mashed avocado. Top with strawberries or raspberries

Variation: Bruschetta Toast

1. Top base with diced cherry tomatoes, red onion, fresh basil and a drizzle of balsamic vinegar.

Still hungry? Check out Five Pumpkin Breakfast Recipes for Fall.

Nurcan Sarbudak and Margaret Michailidis are busy, working moms. It took them a while to find the time to focus on their health

How did they do it? They joined the wellness program offered by their employer, ESL Federal Credit Union in Rochester, N.Y.

“Our lives are so busy,” said Deena Rodriguez, wellness coordinator at ESL. “If you can carve out a little bit of time in your day to go down to the fitness center, take a class or attend a workshop, that’s often very helpful.”

Nurcan & Margaret

Nurcan Sarbudak (left) and Margaret Michailidis (right) of ESL Federal Credit Union.

“I was able to make myself a priority,” said Margaret, who has two girls ages 11 and 15. “It’s become a focus – health and nutrition – and that work/life balance really helps me accomplish my goals.”

Margaret used to be an avid athlete, working out five days a week. After her divorce, she had little time to do the things she loved, like running and racquetball. Now she’s using the corporate gym and attending healthy eating workshops.

“I remember how it feels to work out and I wanted to recapture that,” she said. “Everyone has their roadblocks to being healthy, and corporate wellness programs can help employees overcome those obstacles.”

Nurcan has a similar story. She is the mom of twin toddlers and a teenage daughter.

“I found myself needing to put myself first,” she said. “That time away from my family is what I needed to be healthy.”

Get help, without leaving work

Employees might not realize that their employers offer help for those struggling with any aspect of their health and wellbeing, said Janette Westman, workplace wellness consultant at Excellus BlueCross BlueShield.

• Reason #1 for employees to join a wellness program is often to achieve a better balance between work, life and their health, Janette said.

  Employees might not have a lot of time to work out, but could squeeze in a quick class during lunch. Lunchtime yoga and Pilates programs, for example, are popular wellness programs for Cayuga County employees, said Deanna Hoey, public health educator for the county.

  But there are many others reasons employees might want to consider that corporate wellness program, Janette added, whether they’re struggling with stress, finances or chronic health issues.

• Reason #2: It’s free! Yes, those wellness programs are often free to employees, said Janette.

  Depending on your employer, you might even receive a gift card or discount on your health insurance premium if you participate in a program, such as a health screening.

• Reason #3: Catch critical health problems before it’s too late.

  At ESL and many other companies, employees can take a wellness screening to see if they’re at risk for certain health problems, such as heart disease.

  “A number of employees have thanked us for these screenings because we were able to detect critical health issues, including pre-diabetes and high cholesterol,” said Deena of ESL. “If those issues went unchecked, who knows what could have happened.”

• Reason #4: Get your finances under control.

  Visions Federal Credit Union, with locations throughout the upstate New York areas of Binghamton, Elmira and Syracuse, offers financial wellness as a cornerstone of its employee wellness program, said Emily Riley, human resources assistant for Visions.

  Visions officials share their internal expertise and resources with employees, including tools for budgeting, investing and getting out of the paycheck-to-paycheck rut.

  “It’s really important to offer a proper financial wellness program given its impact on emotional wellness and stress,” she said.

• Reason #5: Get critical health services without leaving work.

  It’s not unusual for employers to bring health services right to the workplace, such as flu shots and blood pressure screenings, said Janette of Excellus BCBS.

  Visions, for example, brought a mobile mammogram van to their sites so that female employees could get critical health screenings without leaving the workplace.

• Reason #6: Give back to your community. Once, employees at Visions grew vegetables, such as zucchini, at its locations and donated a lot of the extra veggies to a local food pantry.
• Reason #7: Learn how to fit physical activity into your day.

  Too often, said Riley, people think they need to run marathons to stay fit. But that’s not the case.

  Making “movement” a habit is just as important. So Visions has “movement” contests in which employees are encouraged to find ways to move 150 minutes a week, Riley said. They could walk, garden or play with the kids, for example, to meet their movement goals.

• Reason #8: Get help specific to you.

  Employees who work for Cayuga County can attend healthy eating demonstrations specifically for people with certain health issues, such as high cholesterol and diabetes, said Deanna from the county.

  “Employees feel as if they’re receiving one-on-one consultations based on their individual situations,” she said.

• Reason #9: Try something new

  You probably won’t stick with something if you don’t like it. That’s why Cayuga County offers a variety of fitness and holistic health programs, Deanna said. They hope employees will stumble upon something they love, whether it’s Zumba, Cross Fit or Reiki.

• Reason #10: Meet other employees! That was the initial reason Nurcan join ESL’s wellness program. She soon learned that there were other benefits. She relished, for example, the workshop that taught her about the health benefits of a Mediterranean diet. Now she eats more fruits, vegetables and fish.

  “You’ll feel better if you take care of yourself first before taking care of others,” she said.

We all do it. We know we do it. Yet we don’t know how to change it.

We sit too much.

Many of us think we are more active than we really are. I was shocked to find out that I spend an average of 13 hours a day sitting. I promise – I’m even an active person! I hit the gym whenever possible and I’ve recently taken up running (training for my first 15k this summer!).

But I sit at work – a lot.

Why is sitting so bad? Well, it can put us at risk for some serious stuff like heart disease or diabetes. This was even true for people like me who exercise regularly.

So I went on the hunt for fun, simple ways to get my body out of the chair and moving more. I consulted my co-worker, Eileen Wolff, a workplace wellness consultant, who offered the following advice.

You can also visit ExcellusBCBS.com/LiveFearlessNation for more on how to make small changes for a healthier life – one fearless step at a time.

1. Stand once an hour to improve your health. Research has shown that this super simple move can do a lot to counter the bad effects of sitting, which includes its negative impact on heart health.

1. Need help remembering to stand? Set a reminder to get up and move or stretch for a few minutes every hour. Your phone timer, Fitbit or other wearables or apps can help.
2. Try sleeping in your workout clothes. That way you can just get up and go for that walk or run.
3. But I totally get it if you’re not into sleeping in your workout clothes! Instead, maybe keep a pair of sneakers and a light jacket in your car or office to make it easier to go for a quick walk during the work day.
4. Rope others into your quest to move more. Turn a friend or co-worker into a walking or exercise buddy.
5. Skip the conference room and schedule a walking meeting. Walk the hallways near your office, or side-by-side on a treadmill (if you have a gym at work!).

The author’s co-workers skip the meeting room in favor of a walk around the workplace.

1. Stand while you work, even if it’s just for 5 to 10 minutes. Then slowly increase the amount of time standing. Here are some tips for creating your own standing desk at home: https://www.bobvila.com/articles/diy-standing-desks/

Another co-worker uses a laundry bin to construct an at-home standing desk.

1. Exercise at your desk by doing desk pushups, stretching your legs or working your arms with resistance bands.
2. Be social! Sign up for an exercise class or join a hiking, walking or running group that meets after work to avoid the temptation of going home and sitting some more. Maybe try a Hikyoga class?
3. Or, if you’re more of a homebody, there’s a lot you can do to keep you off the couch and get moving. Get out the push mower, wash your own car, rake the yard or weed your garden.
4. Exercise while watching TV. Use the commercial breaks to alternate between pushups, ab crunches, planks and squats. If you’re binge watching your favorite Netflix series, consider a 5-minute walking or standing break between episodes.
5. Go shopping! If you have to stop at the mall or store after work or on the weekend, make a point of parking farther away from the door and then walking around the perimeter of the store or mall first.
6. Add an exercise to the small things you do every day. I’m planning to take an extra lap around the office every time I get water. It’s a 2-for-1 for health!
7. Be “inefficient.” Most of us try to grab all of the grocery bags or the workday’s pile out of the car at once. Why not make a few trips back and forth and add some additional steps to your day?
8. Find a furry friend. They love walks and can be a great fitness partner. If you don’t own one, offer to walk the neighbor’s dog. Check out this spotlight on Randy Sabourin – the man behind the free Wellness Wednesdays in downtown Syracuse, N.Y. — who walks his dog every morning.

Were you able to tackle one or more of these tips? Celebrate! Tell yourself how awesome you are when you try that one, new, simple thing that makes you healthier. Check out BJ Fogg’s TED Talk on tiny habits. https://www.youtube.com/watch?v=AdKUJxjn-R8

Do you have a tip that we missed? Tell us in the comments section below.

Randy Sabourin is the man behind the free Wellness Wednesdays in downtown Syracuse, N.Y. As founder/owner of the Metro Fitness Clubs in Syracuse and Fayetteville, he worked with the City of Syracuse and American Heart Association to bring these weekly fitness classes to the community. What helps him lead his healthiest life? He gives a lot of credit to his “exercise machine with hair!”

Any healthy eating tips?

Stop juicing everything. It’s better to eat whole foods that your body needs to work to break down. Yes, you get vitamins in your smoothie, but WOW, do the calories really add up, AND the blender did the digestion for you!

Here is a breakfast I enjoy. This meal will keep you fuller longer and your blood sugar stable.

Randy’s breakfast bowl
Cook some kale, peppers and onions in olive oil. Add a cup of egg whites and stir in some cooked red quinoa and a sprinkle of turmeric.

My other tip is to eat healthy snacks between meals. My go-to is an apple and unsalted almonds, or some veggies and hummus.

Finally, drink more water! Water is a catalysis and necessary for so many functions in our body. Fatigue is a common side effect of dehydration, so when you drink more water, you’ll probably notice less fatigue during the day!

How do you juggle everything?

No matter what you do in life, you need to find balance. I’ve always lived and practiced what I preach by regularly exercising and making good nutritional choices. I’m the owner of two health clubs and responsible for over 60 employees. Sometimes it’s a challenge to balance quality family time, but my children have grown up in this environment, and I always involved them by bringing them to the club for workouts. Today, I’m proud to have my two oldest working at one of the clubs. One is taking a strong interest in nutrition certification; the other has certified as a Pilates reformer trainer.

Randy Sabourin

How do you stay active during our snowy, frigid winters?

If you’re going to be happy living in this part of the country in the winter, you’d better discover and embrace an outdoor activity. My wife and I are both originally from Vermont. We love to ski our local mountains and always try to get out of town for a couple of ski trips to our home state. I also have an “exercise machine with hair.” My dog, Molly, demands that I take her for a run every morning, regardless of the weather. I also live on the water and enjoy an occasional kayak adventure.

Randy’s dog, Molly

Any other advice?

Start small. Don’t try to change everything at once. Think sustainability. In other words, can you sustain the changes you are making? I’m sure you’ve heard the expression, “you will never out-exercise a bad diet.” Many people set out on an aggressive exercise routine without putting enough or any emphasis on the nutritional component. One will complement or sabotage the other. Find balance and don’t go it alone. There is strength in numbers, so I recommend joining an exercise class, taking a nutrition class and sharing your journey to help keep you accountable to your goals.

Where’s your favorite place to be healthy?

Well, of course, I have the benefit of being around health-minded people all day at my health clubs. So many of my members and teammates inspire me with their commitments to a healthy lifestyle. But overall, my time in the early morning, running with my dog, is my favorite way to get in some exercise and reflect on things. I tell my wife that I’m not sure if Molly is better for me or I am for her.

Randy enjoys an early morning exercise session with Molly

The City of Syracuse’s Wellness Wednesdays series of classes will be held every Wednesday beginning on June 14 and running through the month of July in Clinton Square. Choose from:

Sunrise Yoga from 6:30 a.m. to 7 a.m.
Zumba in the Square from 12:15 p.m. through 12:45 p.m.
Hula Hooping from 5:30 p.m. to 6 p.m.

Stand tall with your hands on your hips! Or, flex your muscles! Do whatever pose makes you feel powerful for a few minutes.

 Two upstate New Yorkers share how these “power poses” might have boosted their confidence. You can also visit ExcellusBCBS.com/LiveFearlessNation for more on how to make small changes for a healthier life – one fearless step at a time.

Wonder Woman Gets Me Through

By Elaina Mancuso

When I first learned about power posing, I was baffled. I did yoga before, but that was for relaxation, not to pump myself up. Could standing big, outstretched, and breathing deeply boost my confidence, too?

I gave it a try at my desk after my friend Lynn and I talked about it and sent me a link to the TED Talk. (BTW – since the Ted Talk, the science behind power poses has been hotly debated.)

Elaina strikes a power pose at her desk.

She took me through the ropes. The Wonder Woman pose. Feet on my desk and hands behind my head. I think we even practiced the V for victory pose. I didn’t feel the effects that day—I was simply testing it out. But the concept stuck with me for months, all the way up to an anxiety-inducing presentation.

My presentation was one of many that day—sales training. I thought back to the conversation with Lynn and the TED Talk I had watched and I gave it a go, this time for real.

My presentation was after lunch, so while everyone was finishing their meals, I stepped out of the room and into the hallway. I walked around a little bit to calm my nerves, then found the perfect spot to strike my pose. I coached myself through it: “Okay. Hands on hips. Feet hip- length apart. Big, controlled, deep breaths. In and out. This is kind of like yoga. Oh my god, I’m power posing. You’ve got this. You’re gonna rock this presentation.”

After my minute or two I walked back into the room and took it away.

Not only was I feeling calmer, I felt more at ease with the material and the audience. I felt more natural and relaxed—like a better version of myself—and was able to get through my presentation without a hitch.

But I can’t give power posing all the credit. I’ve got to chalk up some of my success to preparation and practice. I also realize that power posing might not work for everyone, and that there may (or may not) be science to back up its effects.

Still, power posing worked for me. It was my good luck charm and I’m going to leverage its effects before every presentation.

Power posing your way to a new job

By Lindsay Speicher

Lindsay Speicher

When I first heard of power posing, I honestly thought it seemed a little trite and cliché. My attitude toward the idea changed, however, when this past year I landed several interviews for a job I really, really wanted.

Nothing is more frustrating than being prepared, really knowing your stuff, and then having it go out the window when it’s time to present because you’re nervous and insecure.

When I’ve had this happen in the past, it’s because I’m (1) too anxious during an interview to really articulate the smart things I have to say, or (2) thrown off my game by the dreaded “imposter syndrome.” That’s when I think, “there is probably someone who is stronger, better, faster and smarter than me waiting in the wings right now, who would be 10 times better at this than me … and it’s only a matter of time before everyone finds out!”

Not very helpful thoughts to have when you’re trying to present the best version of yourself to a prospective employer!

With my interviews fast approaching, I wanted to be certain my nervousness wouldn’t hinder my confidence, and subsequently, my performance.

I consulted the internet-career-advice-universe, and I found interview tips that went something like: prepare, practice, reflect, and relax. Several articles even referenced “power posing,” and how useful it could be for the “relax” portion of the pre-interview prep, which I needed the most help with. I finally decided to watch the TED Talk and see what it was about.

The science behind “power posing” has been debated, but I deemed Amy Cuddy’s presentation a compelling case for trying it out. Even if the study was dead wrong, or if I was immune to the “magic” of “power posing,” what could it hurt? Trying it out was totally risk free, so I added power poses to my interview day plan.

Here’s how I did it

 Before any big presentation, interview, speech – whatever — most of us head into the bathroom to freshen up and take a minute to get composed. Enter “power posing!” Once I arrived at the company and checked in, I stepped into a stall, struck my pose, and gave it as long as I could.

Lindsay finds the perfect place to freshen up and get composed.

I stretched out my arms in a big V, puffed out my chest, and took some deep breaths.  I was grateful no one else was in the bathroom, otherwise they might have seen my outstretched hands above the stall door, which would have totally thrown me off. I kept it up for what seemed like forever, but was probably just about a minute.

So did it work?

I “power posed” before each of my three in-person interviews and my phone interview. Each time, I walked out feeling like I gave it my absolute best. As an interviewee, you really can’t ask for more than that. Was it the “power posing”? Maybe! Did I feel more confident, focused, and able to be myself in the interviews? Yes!  I’ll honestly never know whether it was the power posing or something else, but I got the job, so I know it didn’t hurt!

Would I recommend it? Sure! My advice to fellow nervous presenters, interviewees, speechmakers, etc.:  breathe deep, regroup, remember you know your stuff, and strike a “power pose!”

It was the end of August, late in the evening and raining cats and dogs when my bus pulled into the station in Oswego, New York, 23 years ago.

I had just quit my job to become a full-time college student at the age of 39.

There’s an old Chinese proverb, “A journey of a thousand miles begins with a single step.” This would be the biggest step of my life. It was not quite a thousand miles from Brooklyn to Oswego — more like 260 — but still daunting, and a huge step for me.

Let the journey begin

Back when I was 19 and considered myself “grown,” I dropped out of college in favor of getting a full-time job, earning my own money and having my own apartment. I told myself (and my parents) that I would go back to school in a year.

Landing an entry-level figure clerk job for a major insurance company, I joined droves of others in business attire amidst the hustle and bustle of Wall Street. From there, I got a job at Empire BlueCross BlueShield working as an examiner in Supplemental Medicare. My introduction to the health care field was brief, as my path led me to the banking industry.

Fast forward 21 years

After 15 years in the banking world, I found myself passed over for promotions that required a college degree. With growing frustration, I realized that it was decision-making time. I could continue going down the path I had chosen as a teenager, or I could change it.

There was no way to attend school while I was still working, because my job demanded long, mandatory overtime hours. I decided to quit my job and become a full-time college student at the age of 39. We were called nontrads, short for nontraditional students.

It’s all about having a plan

My plan was to pull up my Brooklyn roots and attend the State University of New York at Oswego. I had never heard of Oswego, but chose the university because of its broadcasting major. I thought I wanted to work in television and radio, but later changed my major to public relations and English writing arts.

Oswego was perfect. Unlike New York City, it was not a major city, and there were fewer distractions. I also decided to live in the dorms with the other freshmen, even though I was 21 years older than they were. The dorm I chose was smaller than the others and situated right on Lake Ontario, which was a bonus.

Oswego Harbor

Finally reaching my destination

As I lugged five pieces of luggage across campus in the pouring rain, not sure where I was going, I worried about having some 18-year-old snot for a roommate, and that we would constantly be at odds. I was lucky. He turned out to be quite a bit like me when I was that age — a bit reserved, but still fun. To this day, he is still one of my nearest and dearest friends.

Although the students in the dorm were younger than I was, they taught me a lot, especially when it came to computer skills. Ever patient with me when I would get frustrated with myself, they were helpful and good-natured as I developed my computer proficiencies.

They also helped me in the beginning – when I questioned my decision because the road ahead seemed so long. It was these young kids who also taught me how to study. We spent two hours in the library every Sunday, whether we needed to or not.

Meanwhile, I had become a big brother to them. In no time, they had become more than my dorm- mates. They were my new family.

Oswego is brutal in the winter

Near the end of my first semester, five feet of snow covered the ground outside our dorm. At first, it looked pretty with the trees covered in snow. It was fun frolicking in it and having huge snowball fights with the other dorms. Then it got old and long and everyone just wanted it to be spring, but there appeared to be no relief in sight.

As the winter snows melted with soft spring rains that later revealed a glorious summer and fall that year, I quickly realized that spring, summer and fall more than make up for the harsh winters in Oswego. The sunsets on the lake are spectacular.

Change is inevitable

The author’s diploma

It was with great pride that I walked across the stage after four years of school. Al Roker, also an Oswego State alumnus, was the guest speaker at my commencement ceremony. Al’s message for us was to follow our dreams and not be afraid to embrace change, as change is inevitable. He also advised us to continue to expand our minds by challenging ourselves and to have a healthy appetite for knowledge and a thirst for achieving goals.

Feeling a tremendous sense of accomplishment from what I had achieved in my four years at Oswego, I also realized that I had learned a lot about myself, academics and collegiate life. The biggest lesson was that I am in charge of own destiny. Best of all, I now was qualified to apply for any classified job ads that required a college degree.

I still keep Al Roker’s advice in mind as I continue to work toward accomplishing the goals that I set for myself. The road may not always be direct, and I may stumble here and there, but I now know that in the end, it is worth it.

It’s never too late for a new beginning in your life

You, too, can make the decision to take a different course in life.  Don’t be afraid — you can start right now. If you’re feeling at a crossroads, or in need of some inspiration for what you’re planning to pursue, remember that you can do it. Here are some other things I learned along the way:

• Develop a plan and stick to it
• Follow through with the plan, even when things seem tough
• Always remember why you made the decision to give yourself a new start
• Don’t be afraid to make minor adjustments to the plan if needed
• Take a chance
• Develop some close friendships along the way … they might turn out to become your lifelong friends
• Learn all you can from other people
• Appreciate the good that comes along with the bad
• Take pride in your accomplishments
• Be open to ever new possibilities

For me, making the decision to quit my full-time job to become a full-time student was the best decision I ever made. It gave me new experiences, a chance to make new friends and opened up my career possibilities far beyond what I ever thought could be possible.

Interestingly enough, I never had the chance to get to miss the cold and bleak Oswego winters and the lovely Lake Ontario sunsets, because — believe it or not — I still live in Oswego.

Some things can’t be avoided—like colds that settle in right before a vacation. And flights that can’t be postponed because I’m sick and don’t want to miss one niece’s wedding and another niece’s baby shower, and I haven’t seen my 91-year-old mother in six months.

Here’s how my get well journey began and ultimately led to my using telemedicine so I could enjoy time with my family in Oklahoma and Missouri.

My trip was looming

After my sickness hit, I was resigned to sniffling, sneezing and coughing my way through the next few days. After all, colds, as the adage goes, are “three days coming, three days here and three days going.” I started taking over-the-counter cold medicine to relieve symptoms and drinking lots of liquids and tried to get more shut-eye. Standard operating procedure for waiting out a cold.

My trip was looming. I needed to be healthy. But when my throat felt like it was lined with razor blades, I visited an urgent care center to rule out strep. Because I’ve found the quick strep test not always reliable, I requested a throat culture which takes a couple of days to grow. I hoped to get the results back Saturday so if they came back positive, I could be prescribed an antibiotic before leaving on Sunday. Fortunately, I tested negative.

No hugs. I’m fighting a cold.

So, I sucked it up and boarded the plane armed with a decongestant, a nasal inhaler, plenty of tissues, antiseptic wipes and hand sanitizer. I discreetly coated the inside of my nose with a saline nasal gel and used earplugs to avoid airplane ear, an especially uncomfortable condition when you’re flying with nasal congestion. Still, my eardrums felt like they were about to burst on the descent—not once, but twice since I had a connection in Chicago. No wonder some babies and little kids cry so loud on planes!

When my sisters picked me up at the Tulsa airport, I warned them, “No hugs. I’m fighting a cold.”

Each morning, I hoped to have turned the corner and be on the mend, but I wasn’t getting better. Friday, day 10 of my cold and the day of the rehearsal dinner, I still felt miserable. There wasn’t time for and it wasn’t convenient for another urgent care visit. What to do? What to do?

Telemedicine to the rescue

Then, I had an “aha” moment. Telemedicine! I’d used it successfully a couple of times before at home in New York. Once for a cut that would not heal, another for a rash, the kinds of minor illnesses and injuries that many telemedicine services treat.

But, it would also work in Missouri! For what I thought was a cold and knew was something more significant!!

The author was able to enjoy her visit with her 91-year-old mom in Tulsa thanks to telemedicine.

I was already registered with MDLIVE, the telemedicine service affiliated with my health insurance. Now, I just had to schedule an appointment. I knew I could do a phone consultation or a face-to-face visit via video conference.

When I made the initial call that morning, I asked for an immediate doctor visit, although I could have scheduled one later in the day. In a few minutes, a doctor licensed in Missouri called me. He asked about my symptoms, how long I had had them, and what I’d been taking to alleviate them. I told him about the negative throat culture. He was friendly and compassionate. (A recent survey of upstate New Yorkers by Excellus BlueCross BlueShield indicated that 80 percent of those who have used telemedicine rated their experience as “excellent” or “very good.”)

Ready for the wedding

The doctor concluded my cold had probably developed into a sinus infection. He faxed some prescriptions to a pharmacy near the hotel. They were ready in about an hour, and that afternoon, I was bright-eyed and bushy-tailed for the wedding festivities.

The telemedicine visit was fast, effective and cheap. (Through my health insurance, my co-pay for a telemedicine visit is $10. Check with your health plan to see if you have a telemedicine benefit. If you don’t, you can still use the service. Google “telemedicine” or “telehealth” online to see what’s available and how much it costs.)

Although I felt better soon after taking the prescribed medications, having to fly again a few days later seemed to set me back. When I got home, I scheduled a visit with my regular doctor who prescribed an inhaler for a slight wheeze.

So, if you find yourself or a family member with a minor illness or injury and your regular doctor isn’t available or you’re out-of-town, telemedicine may save the day—or your vacation.