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    How to Make This Valentine's Day the Best One Yet!

    How to Make This Valentine's Day the Best One Yet!

    Valentine's Day is tomorrow... and you are just barely beginning to think about it. You want to make it a special day for your significant other, but you don't want to do the same ole' that is done year after year. Roses, dinner, and a movie. 

    Here are 5 ways you can spice up the day of love and make it a memorable one without breaking the bank.

    1. Jazz Club Night

    With the current rave of "La La Land," this one will be sure to put you in the record books with your lover. Find a local Jazz club, dress up a little bit, and enjoy the night listening to some soothing Jazz. This one will be deemed a romantic "gold medal."

    2. Hike and Picnic

    Get outside and escape the hustle and bustle of life. Prepare a simple basket of food and explore the outdoors with the love of your life. This will help you unwind with one another and get back to the basics of simple conversation.

    3. Day at the Park

    Hit up your local park and pack a sandwich lunch. Be sure to bring something that you can play with one another. That could be a frisbee, football, baseball gloves, or soccer ball. 

    4. Wii Night

    The Wii is the perfect gaming console for interaction between you and your lover. Be sure to get some friendly competition going and potentially order some pizza.

    5. Indoor Trampoline Park

    A great way to get your blood pumping and enjoy the athletic side of yourself with your lover. Most indoor trampoline parks have couples deals. After jumping around for a bit, go treat yourself and your loved one to some ice cream or a Slurpee from 7/11. 

    Make this Valentine's Day a memorable one and enjoy much needed time with those dear to you. We wish you a Happy Valentine's Day!


    Battling Depression: Pt. 3 - Exercise

    Battling Depression: Pt. 3 - Exercise

    In the previous articles, I discussed the importance of acknowledgement and gratitude. Both of these topics are related to the mindset and attitude, and I mentioned how crucial they are in helping to better the situation and set up your mind for other tactics.

    The next tactic I want to exploit is the strategy of exercise. This may be a fairly well-known concept, however, it is a vital step in helping to overcome the downside of these mental disorders.

    Growing up, I was heavily involved in athletics and doing things that got me exercising, breathing, and my blood flowing. It wasn’t until after my incident that I realized how important those things were for me growing up, and helping me to avoid the darkness of my depression.

    As I attended my therapy sessions, one of the first things my therapist asked me was if I was exercising regularly. No, I wasn’t. I was attending school full-time and working and didn’t feel like I had the time to dedicate to exercise. So, I wasn’t doing it. This was a major mistake on my part. By not exercising, I was limiting the amount of endorphins that my body was experiencing, which obviously had a massive impact on my mood and allowed for the depression to set in heavier.

    The following paragraphs go into more detail on how exercise can specifically help depression and anxiety.


    Studies show that exercise can treat mild to moderate depression as effectively as anti-depressant medication—but without the side-effects, of course. In addition to relieving depression symptoms, research also shows that maintaining an exercise schedule can prevent you from relapsing.

    Exercise is a powerful depression fighter for several reasons. Most importantly, it promotes all kinds of changes in the brain, including neural growth, reduced inflammation, and new activity patterns that promote feelings of calm and well-being. It also releases endorphins, powerful chemicals in your brain that energize your spirits and make you feel good. Finally, exercise can also serve as a distraction, allowing you to find some quiet time to break out of the cycle of negative thoughts that feed depression (helpguide.org).


    Exercise is a natural and effective anti-anxiety treatment. It relieves tension and stress, boosts physical and mental energy, and enhances well-being through the release of endorphins. Anything that gets you moving can help, but you’ll get a bigger benefit if you pay attention instead of zoning out.

    Try to notice the sensation of your feet hitting the ground, for example, or the rhythm of your breathing, or the feeling of the wind on your skin. By adding this mindfulness element—really focusing on your body and how it feels as you exercise—you’ll not only improve your physical condition faster, but you may also be able to interrupt the flow of constant worries running through your head (helpguide.org).


    When you’re under the cloud of an emotional disorder and haven’t exercised for a long time, setting yourself extravagant goals like completing a marathon or working out for an hour every morning will only leave you more despondent if you fall short. Better to set yourself achievable goals and build up from there.

    If that still seems intimidating, don’t despair. Even just a few minutes of physical activity are better than none at all. If you don’t have time for 15 or 30 minutes of exercise, or if your body tells you to take a break after 5 or 10 minutes, for example, that’s okay, too. Start with 5- or 10-minute sessions and slowly increase your time. The more you exercise, the more energy you’ll have, so eventually you’ll feel ready for a little more. The key is to commit to do some moderate physical activity—however little—on most days. As exercising becomes habit, you can slowly add extra minutes or try different types of activities. If you keep at it, the benefits of exercise will begin to pay off (helpguide.org).


    I found that it was hard to motivate myself to exercise when I was overcome with depression. So, to get myself to exercise I had to appoint a time each day that I could spend 10-15 minutes moving and getting my blood pumping. I also needed the help and motivation of my wife. Be sure to tell those around you what your goal is so that they can help you when you don’t have the will power to motivate yourself.

    Your exercise may be first thing in the morning before work or school, or at lunchtime before the mid-afternoon lull hits. If depression or anxiety has you feeling tired and unmotivated all day long, try dancing to some music or simply going for a walk. Even a short, 15-minute walk can help clear your mind, improve your mood, and boost your energy level. As you move and start to feel a little better, you’ll experience a greater sense of control over your well-being. You may even feel energized enough to exercise more vigorously—by walking further, breaking into a run, or adding a bike ride, for example.


    Exercise is a vital part in the process of being able to get a handle on your disorder. It wasn’t easy for me to get into the habit of regularly exercising, but once I did it became a necessary part of my day. It gave me time to escape the world of worries and stress and unleash. Without fail, every time I finish exercising I feel better. My mind is clear and I feel lighter and more optimistic about the day.

    Battling Depression: Pt. 2 - Gratitude

    Battling Depression: Pt. 2 - Gratitude

    I want to start off by saying that I am not completely “healed,” and “free” from my Depression and Anxiety. From my experience, there isn’t a “one-size-fits-all” and these disorders will not go away overnight. They are ones that I have to battle with on a daily basis, more than likely for the rest of my life. It seems daunting, but I believe everyone has different struggles in their lives. Ultimately, these cards are the ones I have been dealt. So what do I do with them? I play the best hand I can and hope for the best outcome. Whether, it be mental disorders, physical diseases, family struggles, or financial struggles; we have all been dealt different hands, and we all learn the best way to cope with and overcome these challenges. No one is exempt from challenge or struggle, and we could do a lot better in recognizing that each person carries their own load. And most of the time, that load is hidden and unknown to us. I constantly remind myself, there will always be someone with a heavier load than mine.

    So the second technique I want to focus on is that of gratitude. It seems so basic and simple. Well, quite frankly, it is. However, I have always been taught that a little gratitude goes a long way. I couldn’t emphasize how true that statement is. Gratitude is something that we all know is important, and should make a regular part of our lives, but like most things, that is easier said than done. I am guilty of this. Living in the United States, I have become so immune to all of the amazing amenities we enjoy, and it can be easy to become numb to those fortunes. This always leads to me focusing too much on the negative, and what I don’t have. Channeling my focus on the negative only makes things worse. This, coupled with Depression and Anxiety, leads to some dark times.

    As I attended my therapy sessions, a major emphasis was shifting my focus to the positive rather than to the negative. This took some time, but as I did this I noticed a paradigm shift in my life. Things became a little brighter and I began to feel weight lifted off my shoulders here and there. Here are a few things that I did to help switch my focus.

    Every night I would write down 10 things that I was grateful for. Those things could have been things that I had in my life such as my wife, house, or physical health. Or, they could have been instances that had happened to me that day. Such as driving safe to and from work, having lunch, or maybe an act of service someone had performed for me that day. These 10 things can be broad or specific, but the key is to not write down the same things every night. I kept a journal of my writings so that I could refer back to previous nights. I found that this helped me to think more and more about the good in my life, and approach each day with a little bit more optimism. In addition, at any point during the day if I began to have dark or negative thoughts, I would stop what I was doing and immediately take a moment to write down three things I was grateful for. This helped to flush out and bury the negative thoughts and mindset.

    Although this practice seems simple, it is extremely powerful and effective. Yes, Depression is a chemical imbalance in the brain, and performing this simple task can be difficult. But, I had to push through the struggle and force myself to do it. Let those around you know your intent, and have them help you and follow-up with you to make sure you complete it. I know that as you work with this technique you will begin to see a change, and it will help to shift your mindset.

    Battling Depression: Pt. 1 - Acknowledgement

    Battling Depression: Pt. 1 - Acknowledgement

    As a part of my vision for Dulo, I wanted to write a series of articles going into more detail about my experience with Depression and Anxiety. I wanted to elaborate on tricks and techniques that have helped me, as well as share information that I have researched that have been proven strategies for others. In no way am I saying that all these strategies will work for everyone, but nonetheless, I am optimistic that there will be a handful of techniques that are found effective for those who try.

    I have always liked to think I was a relatively strong guy. Both physically and mentally. I grew up playing football, basketball, baseball, boating, and riding dirt bikes. So, I definitely thought I was a tough guy, and showing any sort of weakness was prohibited. This mindset I had, however, almost cost me my life.

    I always felt that the stigma in our society had been that any sort of mental illness was a sign of weakness, and that those with it should bury it. Bringing it up was always a tender subject, and no one really knew how to talk about it. This was my perception, and how I dealt with my struggles. I buried the symptoms, didn’t talk about it, and didn’t acknowledge it. I didn’t want to be weak, and come across as that weirdo that no one knew how to talk to.

    The reality is that Depression, Anxiety, and any other mental disorder for that matter, are real disorders and ones not to be ignored. Mental disorders are chemical imbalances in the brain and they cause severe symptoms that affect how you feel, think, and handle daily activities, such as sleeping, eating, or working. I felt those symptoms and was affected in all these areas, but didn’t acknowledge it because of my pride, fear, and worry of what others might think.

    That’s where I come to my first topic of discussion, acknowledgement. This part, in my opinion, is by far the toughest road block to get through. It forced me to lower my walls and let go of my pride. However, it took a dramatic experience to get me to that point, and it doesn’t have to. Acknowledgement is the door that needs to be opened to get your emotions back in order, and your life back in your control. Without recognizing the need for help, you obviously can’t get it. Not getting help with mental disorders is like breaking a bone and not going to a doctor to get a cast. Sure, you can attempt to temporarily reduce the pain, fix the problem, and hide your struggle, but eventually it will prove too much, and you will break. More often than not, that break is dramatic. Those who struggle don’t have to experience that break, and can get relief for the pain.

    Acknowledging my challenge was the hardest, but most important step. As I acknowledged the issue, I was able to open up to those who cared about me, and begin the healing process. I worried that they would view me differently, think I was weak, and see me as a burden. It was the exact opposite. They opened their arms to me, and showed me incredible love. That was crucial. We all have those in our lives who genuinely care about us, and our well-being. We may not think it, but there is always someone. I was able to forget my pride, what others thought about me, and acknowledge my problem. This allowed me to open up and begin to talk about it. Talking it out was relieving. I was able to unleash pain and struggle that I had been bottling for so long. Acknowledgement helps to do this. It opens the door to the healing process, and allows us to finally begin to mend those wounds we have kept uncheck for so long.

    Acknowledging our struggles is not a sign of weakness, but rather the exact opposite. It is a sign of strength, humility, and shows our need for the help of others.

    Stay tuned for the next article by following us on social media or subscribing to our email list!



    The response that we have received since the announcement of our company has been absolutely incredible for lack of a better term. It has been overwhelming, inspiring, and has motivated us to ensure that this dream, Dulo Supply Co., becomes a reality.

    Because of the tremendous support, there have been a lot of questions regarding what it is we do exactly, what services we will be offering, and how we can make a difference of helping forward the mission of Depression and Anxiety awareness. This is a fair concern and we would like to elaborate in more detail on our business model and our plan to accomplish these goals.


    Dulo Supply Co. is a business venture that will focus on selling accessories. These accessories will be minimal in design, but innovative in features. We hope to provide our customers with products that can simplify their lives and make things a little easier.


    We will be announcing what our first product line is next week. February 1st will be the launch day of our Indiegogo campaign, which is a crowdfunding platform. This campaign will run for a month, and there our products will be available for purchase and we will be able to receive donations to forward our mission. If we reach our Indiegogo funding goal, then we will be fully funded and have the ability to order our first batch of products. In addition, if we receive enough funding we will be able to dedicate full-time to Dulo and begin to work on the initiatives we have planned.


    Like mentioned, 5% of our proceeds will be used to fund our initiatives to increase Depression and Anxiety awareness. This will be done through a number of ways. The first being our partnership with the Anxiety and Depression Association of America. You can visit their site here. Through this partnership we will be able to choose how our funds are utilized, and assured that they are being used effectively. The funds can be used in many ways such as funding research on Depression and Anxiety, funding scholarships for therapy, and enabling others to dedicate more time to the cause.

    This partnership will be extremely valuable for us in opening doors we may not have been able to enter on our own. However, in addition to this, we have plans for our own separate initiatives within Dulo Supply Co. A few examples being that I would like to be able to elaborate on more of my personal experiences. I would like to frequently post info, techniques, and strategies that have helped me cope with my struggles. My dream is to be able to dedicate full-time to this venture, and with my time hopefully be able to give back and help others.

    We would also like to create an expansive community of members who have experienced similar challenges with these diseases. Within this community, we will be able to help one another and share experiences, stories, and examples of how we have been able to overcome our situations and continue to do so. Being able to relate and consult with someone who has been there is invaluable.

    Finally, if possible, we would want to expand to the point where we can provide scholarships to those who can’t financially afford necessary psychotherapy and medication. These scholarships would be merited on an application process and review.  I am passionate about this initiative because I have seen how expensive these resources can be. Fortunate for me, I was able to afford those services and they helped me get my Depression under control. Sadly, not everyone has the ability to receive them, and that is where we would like to step in.

    I hope that this was able to clear the water and answer your questions about Dulo Supply Co. I am so grateful for the support that has been shown so far and hope that we can keep the ball rolling so that we can CREATE CHANGE.

    Mitch Casey