Navigating ADHD and mental health challenges can feel isolating, but the right support can make all the difference. In this powerful personal story, Tessina S. Williams, a grants and operations professional, shares how coaching with Rooz Khosh of Heal and Thrive Psychotherapy & Coaching played a crucial role in managing ADHD, breaking unhelpful patterns, and fostering personal growth. From therapy to community support, she opens up about the strategies that helped her transform her life.
Read on to learn how expert coaching and mental wellness support can help you thrive!
We had the good fortune of connecting with Tessina S. Williams and we’ve shared our conversation below.
Hi Tessina S., any advice for those thinking about whether to keep going or to give up?
I believe it’s important to be aware of both your inner compass and the environment around you’re in. For me, this starts with clarity—asking myself whether the goal is truly aligned with my values, vision, and the person I am becoming. If the answer is yes, that alignment provides a strong foundation to keep pushing forward, even through challenges. However, if it no longer resonates or feels like it’s draining more than it’s giving, that’s often a sign to pause and re-evaluate.
Next, I look at solid progress, not just in terms of results but in growth. Is this journey teaching me, stretching me, and pushing me closer to a more refined version of myself? Even the small signs of growth are powerful indicators that the path may still be right. If, instead, it’s only bringing stagnation and frustration without growth or purpose, it might be time to reconsider the investment.
Lastly, I remember that letting go isn’t the same as giving up. Sometimes, releasing a path that’s no longer serving us is a step forward toward something better. In short, knowing when to keep going or to give up comes down to listening to your intuition, measuring your progress, and trusting that every step—forward or away—leads you closer to where you’re meant to be.
Alright, so let’s move onto what keeps you busy professionally?
My career journey has been one of resilience, vision, and purpose, defined by a commitment to creating impact and nurturing growth in myself and those around me. As a Grants Management Consultant and Operations Leader, I’ve dedicated over 15 years to supporting government-funded disaster recovery programs—especially in high-stakes fields like Hazard Mitigation, Public Assistance and Emergency Rental Assistance. I lead with an understanding that every project I touch directly affects people’s lives, which is what drives me to deliver solutions that are strategic, efficient, and compassionate.
What sets me apart is my ability to bring structure and vision to complex, dynamic environments. I create spaces where teams feel empowered and valued, and I find ways to align processes with both organizational goals and the well-being of the people involved. I’ve learned that leadership isn’t about control; it’s about understanding, guiding, and inspiring growth in others.
The journey hasn’t been easy. Breaking into a male-dominated industry with the added layer of managing Adult ADHD has meant facing unique challenges. Early on, I encountered situations that tested my confidence, but I adapted by leaning on my skills, seeking out mentorship, and adopting a mindset of continuous self-improvement. Therapy, professional coaching, and ongoing personal development have been key in helping me refine my approach, face imposter syndrome, and embrace my unique perspective as a strength.
One of the most valuable lessons I’ve learned is that success is built on authenticity and perseverance. I’ve also come to understand the power of giving back, which is why I’m passionate about mental health advocacy through my work with NAMI and my mentorship program, which is in development. This program will allow me to share my experiences, foster empowerment, and offer others the tools to navigate their own journeys.
Ultimately, my brand and story are about resilience, purpose, and lifting others up. I want the world to know that challenges can be powerful teachers and that we all have the capacity to turn trials into triumphs. I’m here to help others find that strength within themselves, just as I have.
Any places to eat or things to do that you can share with our readers? If they have a friend visiting town, what are some spots they could take them to?
Okay now. I am a New Orleans native, born and raised, so you know, I am a natural foodie. My bestie and I love to dine and be tourists wherever we go. So here’s my itinerary:
Day 1: Albany’s Best
Breakfast: Iron Gate Cafe
Activities: New York State Capitol tour, Albany Institute of History & Art
Dinner & Drinks: TORO (Mexican Cuisine)
Day 2: Riverfront Vibes
Breakfast: Stacks Espresso Bar
Activities: Walk along Albany Riverfront Park; enjoy a Hudson river cruise depending on the season
Dinner: Albany Ale & Oyster (I love their roasted oysters!)
Day 3: Day Trip to Saratoga Springs
Activities: Explore Saratoga Spa State Park, and the Saratoga Race Course (depending on the season)
Dinner: Carson’s Woodside Tavern – enjoy the view of overlooking Saratoga Lake and the Vermont Mountains
Day 4: Adirondack Adventure in Lake George
Activity: Hike Prospect Mountain, picnic by the lake, browse Lake George Village
Dinner: Lark Street Tavern in Albany for a relaxed evening
Day 5: Troy Waterfront Farmers Market
Morning: Brunch at The Breakfast Nook
Activity: Take a nice walk through downtown Troy
Dinner: The Roosevelt Room
Day 6: Albany Wrap-Up
Breakfast & Stroll: Café Madison, then Washington Park
Afternoon Hike: Albany Pine Bush Preserve
Farewell Dinner: Boil Shack
Day 7: We rest at home with wine while preparing dinner with 90s R&B going.
Shoutout is all about shouting out others who you feel deserve additional recognition and exposure. Who would you like to shoutout?
I’m deeply grateful for the people, organizations, and experiences that have shaped my journey, each adding support, mentorship, and encouragement that solidified my path. My growth has been guided by courage and perseverance, embracing challenges and refining skills that I know make a lasting impact. Although adversity has touched nearly every part of my life, I remain committed to cultivating resilience, stability, and ongoing self-improvement. My dedication to mental health and wellness is central to my journey. Therapy has been a vital part of this, helping me unlearn limiting patterns and embrace a healthier, more fulfilling life. I began therapy in 2019 at Trinity Rising Counseling Center in Dallas, TX, with Tammarra Letbetter, who provided both insight and essential tools on this journey to becoming better. Her guidance has been invaluable.
NAMI (The National Alliance on Mental Illness) has also played a powerful role. As a volunteer and Model Ambassador with NAMI Capital Region NY and NAMI NYS, I completed both the Peer-to-Peer and Provider Education programs, allowing me to create spaces for growth and mutual support. Since being diagnosed with Adult ADHD in 2020, I have been committed to sharing my journey and empowering others navigating similar challenges. My personal wellness team, including an ADHD coach, Rooz Khosh of Heal and Thrive Psychotherapy & Coaching, has been instrumental in helping me manage thoughts, break unhelpful patterns, and find balance. Reiki sessions with Certified Meditation Instructor Edie Banker have further grounded me, easing my anxiety and anchoring me in peace.
Through volunteering with the American Foundation for Suicide Prevention Capital Region NY, I connected with L. Sheree Adams, MSN, PMHNP-BC, CIHMP, of Eunoia Wellness Collective in Albany, NY. Sheree has provided a safe and transformative space for me to explore my mental well-being, challenging my thoughts and decision-making for a healthier approach to life.
Another blessing in my journey has been ‘Hey Sis,’ a supportive community of women who meet weekly to uplift one another through prayer, shared experiences, and encouragement. Professionally, I owe a huge shoutout to mentors like Raheem Safir, whose insights have fueled my evolution as a leader, and to Dr. Pamela Gurley, the visionary behind Bl@ck Girl Activist: A Shift in Social Change, who taught me the power of vulnerability and authenticity in writing. I walk a unique and transformative path, and I’m deeply grateful to each person who has supported me on this journey of growth and reconnection with my true self. Their patience and compassion have meant everything to me as I’ve navigated and reassembled the challenging parts of myself, shedding habits and mindsets that no longer serve my greatest good. Thank you to each mentor who has played a role in my journey—I wouldn’t be here without them. Each of these connections has profoundly shaped my resilience, growth, and vision, and I’m immensely thankful for such a powerful network of encouragement and inspiration.
Instagram: https://www.instagram.com/iamteeweezie/ & https://www.instagram.com/teeweezie.foodiefavs
Linkedin: https://www.linkedin.com/in/tessinasw/
Twitter: https://twitter.com/iAmTeeWeezie
Image Credits
The three professional photos was taken by Tyiesha Ford, owner of Fullness of Joy Photography. All others of my personal device.