Places to Go
Networking

Thriving During the YLAI Program:

A Guide to Well-being

Practice Self-Care Daily

Set Aside Personal Time

Even with a packed schedule, take time for yourself each day to unwind, relax, or engage in activities you enjoy.

Hydrate and Eat Well

Proper nutrition and hydration directly impact your mood and energy levels.

Get Enough Sleep

Aim for at least 7–8 hours of rest to recharge both physically and mentally.

Exercise Regularly

Even a short walk or light stretching can boost your mood and energy.

Build a Routine

Create a Flexible Daily Schedule

Having a routine helps you feel more organized and reduces stress.

Prioritize Mental Health

Allocate specific times in your schedule for relaxation, mental check-ins, and even journaling.

Stay Organized

Use planners, to-do lists, or apps to keep track of tasks and reduce overwhelm.

Stay Connected

Reach Out for Support

Don't hesitate to talk to fellow participants, mentors, or a counselor if you're feeling overwhelmed.

Maintain Relationships Back Home

Keep in touch with loved ones through regular check-ins for emotional support and comfort.

Join Group Activities

Engage in group discussions, workshops, or social events to build a supportive network.

Manage Stress Effectively

✅ Practice Mindfulness

Techniques like meditation, breathing exercises, or yoga can help reduce stress and improve focus.

✅ Break Tasks Into Smaller Steps

Tackling one task at a time can prevent feeling overwhelmed and help you make progress steadily.

✅ Engage in Activities You Enjoy

Whether it's reading, listening to music, or exploring Phoenix, make time for activities that relax and restore you.

Personal Growth Strategies

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Be Kind to Yourself

Practice self-compassion and shift from negative self-talk

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Celebrate Small Wins

Recognize and appreciate even small accomplishments

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Know Your Limits

Avoid overcommitting and learn to say no when needed

Seek Professional Help if Needed

  • Access Counseling Services – If you feel overwhelmed, reach out to program coordinators for mental health resources or seek a counselor from the ASPE coverage.
  • Use Mental Health Apps – Apps like Calm, HeyPi, Headspace, and BetterHelp can provide additional support for relaxation and therapy sessions.

Mental Health Care for Entrepreneurs

As an entrepreneur, stress and pressure are common, but taking care of your mental health allows you to thrive and avoid burnout. Some additional tips for entrepreneurs include:

  • Embrace Imperfection: Perfectionism can lead to anxiety and procrastination. Allow yourself to be okay with not having everything perfect.
  • Celebrate Small Achievements: Take time to acknowledge progress, even when it’s incremental.
  • Delegate: Don’t hesitate to delegate tasks that are overwhelming you.

Building a Go-To Playlist for Mood Boosting

Creating a playlist filled with your favorite songs or tracks that uplift your mood is an easy and effective way to recharge emotionally. Here’s how you can build a playlist that works for you:

Choose Energizing Songs

  • ✅ Select songs with upbeat tempos – Fast beats can get your heart pumping and help energize you, especially when you're feeling sluggish or overwhelmed.
  • ✅ Pick feel-good tracks – Choose songs that have positive lyrics or melodies that make you feel good about yourself and your day.
  • ✅ Incorporate motivational music – Songs with empowering or motivating messages can boost your confidence and remind you of your goals. Examples: “Happy” by Pharrell Williams, “Fight Song” by Rachel Platten.

Include Calming Tracks for Stressful Moments

  • ✅ Balance high-energy songs with calming tunes – When stress peaks, having a few calming, instrumental, or chill songs can help calm your mind and bring you back to a peaceful place.
  • ✅ Relaxation music – If you’re feeling anxious, adding some ambient or classical music can help you recenter.

Personalize Your Playlist

  • ✅ Choose songs that resonate with you – Add tracks that hold personal meaning, from nostalgic songs to tracks that bring back happy memories.
  • ✅ Experiment with genres – From pop and rock to reggae and classical, music is subjective. Don’t be afraid to mix genres to find the perfect balance of energizing and soothing vibes for your mood.

Keep it Accessible and Ready

  • ✅ Always have the playlist handy – Download it on your phone or use a music streaming app like Spotify, Apple Music, or YouTube to easily access your playlist wherever you are.
  • ✅ Update regularly – Refresh your playlist every once in a while with new tracks or songs that currently motivate or soothe you.

Pro Tip: Use Playlists for Specific Goals

You can even create themed playlists for different activities or emotional states:

  • Pre-networking: Songs that pump you up before a networking event.
  • Work Mode: Focused, instrumental music to keep you on task.
  • Relaxation: Calm, soothing tracks for winding down at the end of a busy day.

Reflecting on Your YLAI Experience

Journal Regularly

Document your experiences, insights, and personal growth throughout the program

Set Post-Program Goals

Plan how you'll apply your new skills and connections back home

Stay Connected

Maintain relationships with fellow participants and mentors after the program ends

Share Your Story

Consider ways to inspire others with your YLAI journey

Need Help?

Contact Your IREX Advisor:

Lia Crayne-Deidrick

Reach out via:

lcrayne-dedrick@irex.org

Contact Your Cohort Ambassador

Global Ties Arizona (GTAz)

Reach out via:

info@globaltiesarizona.org

Contact Your City Mentor

Claudine Reid

Reach out via:

claudine@digitalawah.com