Dr. Rebecca M. Johnson Osei, PsyD

Tips on how to support men with their mental health. It is so important to check on the men in your life even if they seem like they “have it all together.”
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Today we celebrate Juneteenth and recognize the work needed to continue the fight for equality in our country.

“Nobody’s free until everybody’s free” - Fannie Lou Hamer
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Have you ever thought of buying a car and all of a sudden you see that car everywhere? You think “I never realized so many people had Jeeps!”⁣
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This will distort our perception, which then influences our behavior, resulting in outcomes that falsely confirm our beliefs.⁣

Where your focus goes that’s where your energy flows. Be mindful of where you’re putting your focus. Are you only focusing on the negatives?
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Tips on how to create a positive mental health space on social media,

Image from .in
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You are enough. You are worthy. You are capable.
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Take a couple of mindful moments today to think about this question. What helps you get through a hard day?
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Pride Month has arrived. And with it comes a global celebration of the world’s LGBTQIA+ communities. But do you know what each letter in this umbrella term stands for?

LGBTQIA stands for le***an, gay, bisexual, transgender, queer/questioning, intersex, and asexual/agender.

The “+” is meant to indicate that the community includes more than can be contained in the acronym.

Not everyone’s sexuality or gender identity can be captured through labels. But knowing what LGBTQIA+ stands for and which communities it represents is key for representation, identity and expression.
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Some reminders heading into the week.
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Make sure you take time out of every day to invest back into yourself. It doesn’t have to be hours, but just try and take five minutes for yourself. One day out of the week take a half an hour. It’s important not to constantly drain yourself.
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June is also Men’s Health Month!

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For Men’s Health Month, we want to take a moment to explain why it can be hard for men to seek mental health services and how we can increase men’s mental health awareness and self-care skills.

There’s stigma around men asking for help — our society makes assumptions about what it means for a man to have a mental health concern. Here are some fast facts and tips to keep in mind if you identify as a man yourself or if you want to learn more about how to support men’s mental health.

If you’re experiencing a mental health crisis, please dial 988 to reach the .

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MHC does not provide medical advice; this content is for informational purposes only. Always consult your physician or other qualified health professional with any concerns.

[Research by MHC’s Anna Marie Fennell (.existential.therapist) and Dr. Naomi Torres-Mackie]

Happy Pride Month!

During Pride Month, we celebrate the extraordinary courage and contributions of the Le***an, Gay, Bisexual, Transgender, Q***r, and Intersex (LGBTQI+) community. We reflect on the progress we have made so far in pursuit of equality, justice, and inclusion. We recommit ourselves to do more to support LGBTQI+ rights at home and around the world.
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The “cognitive model of depression,” developed by Aaron T. Beck, is one of the most well-known. “At Beck’s research lab, we framed the basics of the cognitive model in terms of the three Cs,” writes a clinical psychologist Gregg Henriques, Ph.D. at Psychology Today. “We taught folks how to ’Catch it’ (i.e. identify the thought), ‘Check it’ (ask wether the thought is accurate and helpful, or not) and if necessary then ‘Change it’ (replace the thought with a more realistic and adaptive interpretation).” In the case of someone who defaults to “catastrophizing” when faced with a potential threat—such as an ambiguous note from the boss—a re-evaluation of her thinking patterns in treatment could shift her self-talk to something more measured , writes Henriques. “Something like: ‘There is a problem, but I don’t know exactly what it is. Before reacting, I should calmly find out what the problem is. If it is it my fault, I will need to summon the strength to deal with that maturely. Regardless, I want to try and help fix it to the best of my ability.” For more on adaptive thinking, see Henriques’ blog series on “What to Do If You Are Depressed.”
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You have permission to rest, to rejuvenate, to care of your mind, body, and soul.
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Going into this weekend, find some time to do something for yourself and relax. We tend to get so wrapped up in the hustle and bustle of life that we forget to take care of ourselves. While easier said than done, start small. Take 15 minutes to do something for yourself everyday. Once it becomes a habit, this will help destress your mind and increase productivity.
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Slowing down and listening to your body when it tells you it’s tired and stressed is KEY to avoiding burnout. Take a moment and check in with your body.

Turn your attention inward. Notice how you’re breathing.

Then take a few slower, deeper breaths. Make your out-breaths a bit longer, and gently blow out as if through a straw, long and slow. It might help to close your eyes.

Get curious and interested in what’s going on in your body. Don’t judge – this is NOT about assessing, approving or grading feelings. Just notice what’s going on without trying to change anything.

Skin: Can you feel moving air against your skin? Prickling? Heat or cold? Sensitivity? Or something else?

Stomach/ gut: Is there a sense of constriction? Openness? Expansion? Clenching? Quivering? Hardness? Or something else?

Chest/ lungs: Does your chest feel tight and held-in? Relaxed? Vulnerable? Limited? Or something else?

Throat: Does your throat feel blocked? Raw? Neutral? Delicate? Or something else?

Eyes, jaw and face: Is there tension? Relaxation? An urge to tighten, or loosen? Or something else?

Neck and shoulders: Are you armouring or bracing against something? Or do you feel loose and open? Or something else?

Arms and hands: Can you feel an impulse to hit out, or to pull in? Is there jitteriness or snapping? Or something else?

Legs and feet: Do they want to stamp? Jiggle? Do they feel wobbly or strong? Or something else?

Use this check-in to gain more awareness about yourself and it can provide you with knowledge about how your body is feeling.
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Repost from .therapy

A reminder to check-in on your friends, even the ones who seem like nothing is wrong.


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Note to self: I don’t need to be doing something every minute. But I want to be present, fully present, in every minute.
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Join us in dismantling barriers and stigma surrounding mental health during Mental Health Awareness Month!
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✨Via ✨

Read the post again! It is OKAY to talk about your mental health this week, next week and every week. Break the stigma. Start the conversation. Normalize talking about your mental health.
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Your self worth is way more important than materialistic things.
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You don’t need to apologize for doing what’s best for you.
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May is , a time to focus on reducing the stigma that surrounds mental illness, promoting the resources that are available, and reminding anyone struggling with a mental illness that they are NOT alone.
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May is Mental Health Awareness Month
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There is no health without mental health. Your mental health is just as important as your physical health.
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This is a reminder to try and spend less time on your phone, and more plugged into the people around you, appreciating the moments and just being present in your life.
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Daily reminder.
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Self care Sunday for today is taking care of yourself the same way you take care of others. —
Encourage yourself, motivate yourself, and take care of yourself.
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It’s okay to pause, take a break and take a vacation.
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Exercise is so beneficial for your physical health and your mental health. Exercise and other physical activity produce endorphins that improve things like your mood and your ability to sleep. This all in turn helps relieve stress. Even going through deep breathing exercises can release some of those same endorphins. Activities such as weight lifting and yoga have been linked with decreasing depression. While the word “exercise” can be intimidating, exercise can be anything from a full workout to a 20 minute walk. The goal is just to get your heart rate pumping. Start out slow, maybe ask a close friend, or family member to walk with you, join a fitness class or get active.
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Make one of your goals this week to sweat a little bit once a day.
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#2020