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"Creating Safe Spaces for Mental Wellness through Movement and the Creative Arts"

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    A Mental Wellness Experience

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    • Jazz the Goddess
      • Oct 23, 2020
      • 3 min read

    Conquering My Fears!!

    Updated: Nov 13, 2020

    Haunted Houses, Haunted Hay Rides, Ghosts, Pumpkins, Ghouls, and Goblins! These are some of the things we see around this time of year!

    Halloween is a great time to dress up and have fun! Some people even enjoy getting scared at haunted houses or by watching a good scary movie. So we felt it would be the perfect time to talk about Fear, Phobias, and Expression!


    Below we will learn about fears, phobias, healthy ways to acknowledge and conquer them using creative arts as a form of expression!


    Don't forget to follow us on Instagram for Tips and Facts!


     
    1. What is A Fear?

    A fear is, “ an unpleasant emotion caused by the belief that someone or something is dangerous, likely to cause pain, or a threat.” Fears can be new, old, little, big. You can be well aware that you have a fear, or you can not even know it until it happens!

    One thing we need to understand is that Fear can be healthy. It is programmed into your nervous system, and gives you the survival instincts you need to keep yourself safe from danger.

    Fear starts to become unhealthy when it makes you more cautious than you really need to be to stay safe, and when it prevents you from doing things you would otherwise enjoy. When this happens, fears start to become Phobias.

    1. What is a Phobia?

    A phobia is an excessive and irrational fear reaction. If you have a phobia, you will experience a deep sense of dread, and sometimes panic. The word itself comes from the Greek word phobos, which means fear or horror. Phobias are a type of anxiety disorder. Anxiety disorders are very common. They’re estimated to affect more than 30 percent of U.S. adults at some time in their lives.

    If you need more help with understanding the differences between fears and phobias, we have put together a short game/quiz; Just click HERE! 
     

    So now that we’ve talked a bit about what Fears and Phobias are….how do we get past them?

    1. Self Help Exercise and Activities

    - Workbook for Phobias! Click HERE to go this amazing workbook we found that will help you start to write a plan to overcome your phobia!

    We here at MoHo Dance have also put together a quick workshop that you can follow along with Here!


    - Relaxation and Breathing Exercise

    In the moment of dealing with a phobia, it may be tough to learn how to deal with the symptoms that come with it. Some symptoms include difficulty breathing, sweating, and increase of heart rate. Some people find it difficult to think, to talk, and sometimes to breathe. Research has found that during this time, relaxation and breathing exercises can have a positive effect and put you back in a place where you can control your emotions and actions. We have found a list of breathing exercises you can practice during a panic/phobia attack here!


    - Exposure Therapy

    Exposure therapy focuses on changing your response to your fear by gradually exposing you to your fear(starting small and working your way up). Repeated exposure to your fear will start to change the thoughts, reactions, and emotions associated with it.


    For example if you have a fear of flying you might start by looking at pictures of airplanes, then looking at some videos, going to a simulation flight next, so forth and so on until you can get on the actual plan without having extreme phobia symptoms.


    Learn more about Exposure therapy HERE!


    *It is important to remember that these things take time. Never force yourself to move too fast!*


    2. Group Therapy and Individual Counseling Sessions

    Self-help strategies and therapy can both be effective at treating a phobia. Therapy for phobias has a great track record. Not only does it work extremely well, but you tend to see results very quickly—sometimes in as a little as one to four sessions. What’s best for you depends on factors such as the severity of your phobia, your access to professional therapy, and the amount of support you need.

    If you need more information or need to contact a mental health expert, feel free to reach out to us or visit our website.


    3. The MoHo Way!

    Creative arts and movement is very beneficial in helping express your emotions. One thing about having a phobia is that the symptoms such as shortness of breath, sweating, and even swelling can make it difficult for the person going through it to communicate. Communication and acknowledgement is one of the key factors of being able to overcome phobias! So we suggest if you are having trouble being COMFORTABLE with your phobia, try dancing it out, writing it out, drawing it out, grab some clay and sculpt it out then break it to symbolize you breaking through your fears! Email/ Chat with us we have some ideas for you!



    Resources and Information Used In This Blog

    https://kidshealth.org/en/teens/phobias.html

    https://www.mind.org.uk/information-support/types-of-mental-health-problems/phobias/self-care/

    https://www.mayoclinic.org/diseases-conditions/specific-phobias/diagnosis-treatment/drc-20355162#:~:text=Exposure%20therapy%20focuses%20on%20changing,learn%20to%20manage%20your%20anxiety.

    https://www.apa.org/ptsd-guideline/patients-and-families/exposure-therapy

    https://www.nhsinform.scot/healthy-living/preventing-falls/fear-and-anxiety-about-falling/relaxation-techniques


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    • Jazz the Goddess
      • Sep 4, 2020
      • 2 min read

    Parents Are People Too!

    Updated: Sep 18, 2020

    If you are a parent, put your hands up in the air, and wave them like you just don’t care!



    Now, take a bow and congratulate yourself because parent, you are awesome!


    This one is for you! This month here at MoHo Dance we want to shed light on the hardworking adults who have been through so many changes during this quarantine. Parent’s who are becoming full time teachers, mommies, daddies, and still working full time! Your mental wellness is important too!


    Here at MoHo Dance we are always emphasizing that EVERYONE should be focused on their mental wellness, so we want to take this month to focus on the parents! Here are some resources for parents as the school year is starting!



    5 tips to help keep you mentally healthy as a parent during quarantine


    1. Exercise: Try to spend at least 30 minutes a day working out. Moving your body is super important to stay fit!

    2. Alone Time: Try to spend at least 30 minutes of the day completely to yourself. Give yourself time to think, unwind, and relax!

    3. Interactions with other adults: Quarantine can make us super close with our families, which is amazing, but we all need breaks! Make sure you are giving yourself time to interact with other adults!

    4. Vent, Vent, Vent: Find another parent! You are not the only one going through a hard time!

    5. Try new things: Keep yourself motivated for life! Try new things!


    Tutoring Services and Homework Help


    Get FREE, live, virtual expert help with these subject areas:

    • Mathematics (including Basic Skills through Calculus II)

    • Science (including general through specialized topics like Organic Chemistry, Physics, Biology, Human Anatomy and Physiology)

    • Reading/Writing assignments

    • Social Studies (including Economics and Statistics)

    • Foreign Language Lab: Spanish

    • English as a Second Language

    • Writing and essay feedback and assistance

    • Academic Skills building

    • Explore video content and other interactive tools for support with core concepts.

    • Online Writing Lab: Submit essays and other forms of writing for constructive feedback.

    • Homework Question Center: Submit homework questions for expert guidance.

    • Study materials and practice tests for PSAT, SAT, ACT, AP, and GED exams, and state-standardized tests

    • Career support for cover letter and resume writing and interviewing resources


    Online after school programs and after school activities

    MoHo Workshop and MoTroupe Mentoring Program

    Karate with Brian Spencer and Warriors of the Future

    Sign up for FREE afterschool with Harlem Temple Gains After school Program


    Daily/Weekly schedule for you and your kids

    Check out our Instagram this month for weekly schedules that can be done with your children!

    4- Things to keep busy at home

    Check out our Instagram this month for fun activities to do during Quarantine!



    Let us know what you are all doing to stay sane!

    Tag a hardworking parent to enter the into our parent B2school giveaway




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    • Alana Parker
      • Jul 6, 2020
      • 2 min read

    A Work in Progress

    Updated: Sep 18, 2020

    When I introduced the idea of the “We Made it” series I don’t think I emphasized an important part.

    "Healing Is A Work In Progress"


    But if you made it another day, you made it! PERIOD! Sometimes we don’t focus on congratulating ourselves. Especially when it come to strides in our mental health. And I say we cause I know I do it a lot. Sometimes when I go through a bad depressive episode and don’t get out of bed for days I don’t Congratulate myself the day I get up . Instead I get disappointed that I didn’t do more . And with a mindset like this , how do we ever fully heal? Sometimes we get a little too focused on the end goal that we don’t appreciate all of the moments throughout the process. The days we do decide to take a few steps back in our progress, we tend to feel like everything is ruined; but keep in mind...

    "This Isn't a Linear Process"


    You can’t expect to heal overnight. Whether it be depression or anxiety or any other thing affecting your mental health; it’s gonna take time. And it is going to have it's ups and downs. For example, think about a time when you hurt yourself! You don’t expect the cut/bruise to heal right away! It takes time, one day it might be getting better, the next day you might be scratching and accidentally tear the scab! The same patience you have with your body to heal, you have to have the same level of patience with your mind.

    So what do you do? Take it one day at a time. Listen to your body and see what you need. most importantly be proud of yourself every step of the way. Because you are amazing, and you are a WORK IN PROGRESS

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