BIPOC Mental Health

Happy March!

I always think of March as the beginning of spring--Here are some self-care tasks for this month:

Remember that self-care consists of eight different dimensions. It is Physical, Intellectual, Spiritual, Vocational, Emotional, Social/Cultural, Financial, and Environmental. Self-care is SO much more than cosmetic self-care!

This March I challenge you to...

Care for your physical well-being by getting prepared for the end of Daylight Saving Time! We "spring forward" on Sunday March 12 and it's going to feel like we've lost an hour sleep. Try to wake up a bit earlier each day so the shift isn't abrupt

Care for your Environmental well-being by spending some time outdoors as the weather improves.

Care for your Spiritual well-being by freshening and tidying up your living and workspaces-- Sometimes spring cleaning/rearranging can feel a much needed reset.

Care for your Intellectual well-being by watching a show (or reading a book, or watching a movie) written by a woman in honor of Women's History Month

Care for your Vocational well-being by reflecting on how satisfied or fulfilled you're feeling with work or school.

Care for your Emotional well-being by asking for support or help from others before you need it.

What else are you doing for self-care this month?

Happy February-- a month full of love with Valentine's Day, a month dedicated to Black history!

Here are some self-care tasks for this short month

Remember that self-care consists of eight different dimensions. It is Physical, Intellectual, Spiritual, Vocational, Emotional, Social/Cultural, Financial, and Environmental. Self-care is SO much more than cosmetic self-care!

This February I challenge you to...

Celebrate all of the relationships in your life. The relationships with your family, your friends, mentors, chosen family, and romantic partnerships to care for your Social/Cultural well-being.

Care for your Intellectual well-being by learning something new about Black History this month.

Care for your Environmental well-being by buying yourself a bouquet of flowers to brighten your space.

Care for your Physical well-being by finding ways to stay warm and cozy during the cold and snowy months.

Care for your Spiritual well-being by taking the time to reflect on and celebrate the things you love about yourself.

Care for your Emotional well-being by treating yourself to something that you don't typically do.

What else are you doing for self-care this month?

There has been so much collective trauma over this past week.

Following the aftermath of the Monterey Park shooting during the Lunar New Year festival and the release of body cam footage of Tyre Nichols encounter with Memphis police, another post about race-based traumatic stress feels necessary.

Media coverage and videos of these events in traumatic. Seeing these events can lead to trauma symptoms like flashbacks; nightmares; negative thoughts and feelings about yourself and others; emotions like fear, horror, anger, shame, and guilt; irritability and anger outbursts; and trying to avoid people, places, or events that could trigger distressing memories (American Psychiatric Association, 2022).

Remember that healing requires recognition.

Sources in order of appearance:
Carter, R. T., Kirkinis, K., & Johnson, V. E. (2020). Relationships between trauma symptoms and race-based traumatic stress. Traumatology, 26(1), 11.

Carter, R. T. (2007). Racism and psychological and emotional injury: Recognizing and assessing race-based traumatic stress. The Counseling Psychologist, 35(1), 13-105.

Giordano, A. L., Prosek, E. A., Henson, R. K., Silveus, S., Beijan, L., Reyes, A., ... & Agarwal, S. M. (2021). Effects of vicarious racism exposure via the media on college students of color: Exploring affect and substance use. Journal of College Counseling, 24(1), 4-17.

Tynes, B. M., Willis, H. A., Stewart, A. M., & Hamilton, M. W. (2019). Race-related traumatic events online and mental health among adolescents of color. Journal of Adolescent Health, 65(3), 371-377.

Bryant-Davis, T. (2007). Healing requires recognition: The case for race-based traumatic stress. The Counseling Psychologist, 35(1), 135-143.

Polanco-Roman, L., Danies, A., & Anglin, D. M. (2016). Racial discrimination as race-based trauma, coping strategies, and dissociative symptoms among emerging adults. Psychological Trauma: Theory, Research, Practice, and Policy, 8(5), 609.

American Psychological Association (2021). Managing your distress in the aftermath of racial trauma and stress.

American Psychiatric Association (2022). What is Posttraumatic Stress Disorder (PTSD)?

Did you know that people have eight primary emotions?

The primary emotions are anger, anticipation, joy, trust, fear, surprise, sadness, and disgust. These emotions are the feelings you feel first in response to something. They are the feelings that inform your body language and facial expressions.

On the Wheel of Emotions, the emotion that is diagonal is the polar opposite. For example, the opposite of disgust is trust and the opposite of anticipation is surprise. Being able to identify and name our emotions is helpful in understanding our reactions.

Sometimes it is helpful to think about the opposite emotion as the antidote to challenging emotions. For example, if you are experiencing sadness, intentionally seeking out things that make you experience joy can be helpful.

These are the primary emotions... Stay tuned for a future post about secondary emotions!

Source: Plutchick (2001). The Nature of Emotions

Change is a process-

It's normal to spend time thinking about making changes, not being ready to make the changes you want, and even falling back into old patterns. It's all part of the process

January is a common time when people try to make changes in their lives and the possibilities of changes are endless. You can think about the changes you want to make in these different stages.

1. Pre-Contemplation. You don't realize there is something to be changed. You might not realize that different habits or patterns you do aren't helpful for you anymore or that they may even be causing problems.

2. Contemplation. You begin to recognize that something needs to change. You acknowledge that there is a problem and you're considering what it would take to change it... But, you aren't ready to change yet.

3. Preparation. You start taking small steps to prepare yourself for the change you want to make. You haven't made the change yet... But you're getting ready and getting everything in line to allow yourself to start the change.

4. Action. You are taking action toward your change! You're planning to keep it up and are developing new habits for yourself.

5. Maintenance. You are keeping up with the change you made. The change might start to feel like a habit and part of your life now. You're committed to the change and are intentional about avoiding temptation.

Some also include a "termination" phase where you have NO interest in returning to old habits. Termination isn't often reached and most people stay in the maintenance stage. The researchers who developed this model say that termination "might not be a practical reality for a majority of people"

6. Relapse [unofficial stage]. In this stage, you fall back into old patterns or habits or go back to one of the earlier stages of change. THIS IS NORMAL.

Source: Transtheoretical Model of Behavior Change was developed by Prochaska and Carlo DiClemente during a smoking cessation study in 1983.

Who else sets a New Year's Resolution and forgets about it by February??????

Let's try to set SMART goals this year! A SMART goal is a goal that is...

S- Specific

A goal that is specific is one that allows you to make your planning more effective. Who is involved? What's going to be accomplished? What will the goal achieve?

M- Measurable

A measurable goal means you'll have evidence that you're making progress. How many or how much are you going to do? Try to assign a number to the work progress you're making toward your goal.

A- Achievable

Do you have the resources to reach this goal? Can it be accomplished within one year? Are you setting yourself up for disappointment when you don't reach it or for pride as you make small steps toward it?

R- Realistic

Is it realistic for you to achieve your goal? Is the goal relevant? Can you reach the goal with your current resources? Can you commit to your goal?

T- Time Bound

Goals that are time bound should have start and end dates-- It's good to know where your finish line is!

What are your SMART goals for 2023?

Source: Doran, (1981). There's a SMART way to write management's goals and objectives." and Miller. Arthur F. & Cunningham, James A" How to avoid costly job mismatches"
Management Review, 70(11).

Happy New Year! Let's hope 2023 is a year that brings us a sense of stability, comfort, and peace.

Here are some self-care tasks you can do this month to kick off the new year!

Remember that self-care consists of eight different dimensions. It is Physical, Intellectual, Spiritual, Vocational, Emotional, Social/Cultural, Financial, and Environmental. We love a good skin-care routine and buying new clothes, but self-care is more an splurging and cosmetics.

This January I challenge you to...

Set goals and New Year's resolutions that are realistic and specific. Your goals might be physical, spiritual, vocational, or financial.

Care for your Environmental well-being by tidying up your living space.

Care for you Financial well-being by revisiting or creating a budget. The holidays are a time of extra spending on gifts for family, friends, gift exchanges at work and school, and lots of traveling. Now is the time to revisit your budget to make sure you're on track.

Care for your Social/Cultural well-being by reaching out to the person who didn't have the opportunity to see over the holidays.

Care for your Physical well-being by making sure all of your medical appointments are scheduled for the year and put into your calendar. These might be vision, dental, primary care, Pap smears, STI screenings, mammograms, immunizations. It might be also be the time to schedule an appointment for that things that has been bothering you for years that you've been putting off. It might even be cosmetic such as hair or skin care.

Care for your Intellectual well-being by trying out a new hobby that you have always been interested in! The New Year is an excellent time for new beginnings.

Sending some extra holiday care to the people who are having a hard time today. Be gentle with yourselves, friends.

Give yourself the gift of self-care this holiday season!

Self-care consists of eight different dimensions of wellness. It's Physical, Intellectual, Spiritual, Vocational, Emotional, Social/cultural, Financial, and Environmental.

This holiday season I challenge you to..

Enjoy holiday treats without judgement of your body for your physical wellbeing. You do not have to "earn", "behave," or "burn off" sweets eaten during the holidays.

Allow yourself to feel all emotions this season for your emotional wellbeing. Maybe you're grieving, impacted by the winter storms, not able to be with family, or don't want to be around family but have to be. It's okay to feel heavy emotions.

Do all of your favorite holiday traditions and try to create new ones for your social & cultural wellbeing. People have so many cultural traditions this time of year and it can help you feel connected to others when you do those. It's also okay if it's time to stop some traditions because they don't feel the same or bring joy.

Don't feel pressure to spend beyond your means this holiday season for your financial wellbeing.

Know and honor your limits for your spiritual wellbeing. Your limits might be about time spent with others, the number of gatherings you can attend, places to travel, or alcohol consumed among many others.

Create a cozy space for yourself where you feel comfort and safety during this season for your environmental wellbeing. This can look different for everyone!

*Every post about self-care posted to this account is inspired by the article "Conceptualization and Measurement of the Spiritual and Psychological Dimensions of Wellness in a College Population" written by Troy Adams and colleagues published in the Journal of American College Health in January of 2000.

There are a lot of different types of mental health professionals who can diagnose and treat mental illness... That can make it hard to know which type of provider to seek out. This post includes some of the key differences between psychiatrists, psychologists, and counselors/therapists.

The differences are in the type of training:
- A psychiatrist is a physician with a degree in medicine. They are who you seek out if you are interested in medication. A therapist or psychologist might also refer you to a psychiatrist for medication. Some psychiatrists provide therapy, but they are primarily focused on medication prescription and management. Someone who is studying to be a psychiatrist attends medical school for about 4 years and then completes a 4 year residency.

- A psychologist focuses on behavior and mental process and either has a Ph.D. (Doctor of Philosophy) or a Psy.D. (Doctor of Psychology). Someone doing a Ph.D. gets a lot of training in research and teaching in addition to clinical training to be a provider and someone doing Psy.D. focuses on the clinical training. Both of these types of degrees take at least 5 years to complete + 1-2 "post-doc" supervised clinical work to get licensed as a psychologist (depending on the state in the US). A psychologist can provide therapy, complete assessments, conduct research, or supervise trainees.

- A counselor/ therapist is someone who has a Master's Degree in either Counseling (MS or MA), Clinical Mental Health Counseling (MS or MA), Social Work (MSW), or Marriage and Family Therapy (MFT). Each of these types of degrees has specialized training to become a therapist who can provide therapy. These degrees usually take 2 years of training + 1-2 years of post-graduate supervised work before licensure.

If you're a psychiatrist, psychologist, or counselor who follows me-- What would you add to the differences between these three types of mental health professionals or the various degrees? Leave a comment to help others understand the work that you do!

What self-care do you have planned for yourself this December?

Self-care consists of eight different dimensions of wellness. It's Physical, Intellectual, Spiritual, Vocational, Emotional, Social/cultural, Financial, and Environmental. The cosmetics like sheet masks, bath bombs, and a wine nights are all fun-- but there are so many other things you can do to care for yourself!

This December I challenge you to..

Enjoy your favorite holiday traditions with friends and family for your social and cultural well-being. December has so many holidays of cultural significance from Christmas, Hanukkah, Kwanzaa, and New Year's.

Start a gratitude journal to reflect on everything you are thankful for this year. The holidays and end of calendar year is a natural time to reflect on your life and can support your spiritual well-being.

Try out a new holiday recipe to care for your intellectual well-being. This one might even become a regular tradition that also helps your social/cultural well-being!

Know that it is okay to set boundaries if you're feeling over-extended, like leaving a gathering at 9pm instead of midnight or deciding to not have another glass of wine to support your emotional well-being.

Intentionally move your body for 15-20 minutes per day for your physical well-being. Prioritizing movement becomes a challenge during busy times of the year (especially when they're cold and dark). Add this movement because it feels good and is fun-- NOT as a way to punish yourself.

Many gift exchanges take place during the holidays and remember that you do not have to go into debt to communicate your love for others. Keeping this in mind can support your financial well-being.

*Every post about self-care posted to this account is inspired by the article "Conceptualization and Measurement of the Spiritual and Psychological Dimensions of Wellness in a College Population" written by Troy Adams and colleagues published in the Journal of American College Health in January of 2000.

Holidays can be stressful for a variety of reasons. If today is hard for you, keep doing the best you can this Thanksgiving.

Take care, friends.

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REMINDER: Self-care can't "fix" living in a system that hurts our well-being.. But it can make your day-to-day feel a bit easier and provide more joy.

Today, I wanted to share some ideas for your social and cultural self-care with Thanksgiving coming up later this week. Social and Cultural self-care is about taking care of yourself as you navigate your communities.

Social and Cultural Self-Care is...

Creating relationships that are supportive, fulfilling, and feel safe. When you finish spending time with them, you feel happy or content and not hurt or ashamed.

Spending time with the people we love and care about, and also making sure we spend time with the people who love and care about us in return. This might be your family, chosen family, friends, or significant others.

Knowing when you need some alone time. Sometimes spending all of our time with others can begin to feel draining, demanding, or you become annoyed/irritated easily and that's your sign to spend some time on your own.

Setting boundaries. Boundaries are a way to maintain healthy relationships with people you care about and want in your life.

Engaging in your cultural traditions. When we do our cultural traditions, rituals, and holidays we can feel more connected to the people around us and our cultural backgrounds.

Showing up for others. We don't always get the opportunities to celebrate the people we care about in our day-to-day lives and it can be helpful to see those events as a way to celebrate that person and your relationship with them.

What types of social/cultural self-care is your favorite?

Self-care posts are inspired by the 2000 article published by Troy Adams & colleagues, "Conceptualization and Measurement of the Spiritual and Psychological Dimensions of Wellness in a College Population," in the Journal of American College Health.

Millions of people suffer from the "winter blues" or Seasonal Affective Disorder every year.

Seasonal Affective Disorder, or SAD, is a type of depression that occurs when the seasons change. The signs and symptoms are similar to depression-- But, they mostly occur on a seasonal pattern. You're more likely to experience SAD if you live farther north where there are fewer daylight hours in the winter.

What do you to cope with darker winter months?

Source: National Institute of Mental Health

Happy November!

Monthly reminder that Self-care is so much more than a skin care routine! The cosmetics are fun... But remember that they aren't the only ways to care for YOU.

Self-care consists of eight different dimensions of wellness. It's Physical, Intellectual, Spiritual, Vocational, Emotional, Social/cultural, Financial, and Environmental.

This November I challenge you to..

Remember that your worth is not connected to the food you eat or don't eat to care for your emotional well-being.

Create a plan for yourself to cope with the shorter days and longer nights after the time and season changes for your physical well-being.

Take up a new hobby for the darker and colder months as we start to spend more time inside to care for your intellectual well-being.

Relax with a fall-scented candle to care your spiritual and environmental well-being.

Finalize your winter gift-giving season budget before all of the gatherings with friends, family, and white elephant/ Secret Santa gift exchanges begin at work and school to care for financial well-being.

Learn a new recipe to share with friends and family to care for your social/cultural well-being.

What self-care things do you have planned this November?

All self-care posts shared on this account are inspired by the 2000 article published by Troy Adams & colleagues called, Conceptualization and Measurement of the Spiritual and Psychological Dimensions of Wellness in a College Population, published in the Journal of American College Health.

Today, I wanted to share some commons reasons people decide to go to therapy. A therapist can help you process, navigate, or heal from different experiences in your life.

Different experiences in our lives impact our overall mental health and well-being. All of these things can have an impact on how we handle stress, relate to others, and the choices we make.

Remember that you are not alone!

Have you ever noticed someone's mental health declining and you don't know how to talk about it? Here are some things to keep in mind when starting those important conversations.

- Express your concern using statements that begin with "I." This approach communicates that you care about them. When you start a statement with "You..," the other person might feel like they need to defend themselves.

- Be patient, caring, and non-judgmental. When they talk about what is happening, try to be open and understanding of their experience. You don't have to try to fix the problem.

- Be open and allow them to share their experience. You can do this by asking open ended questions that start with "what" or "how." Try to avoid asking questions that start with "why" because this might also lead the other person to feel defensive. Try to avoid close- ended questions that start with "Did you..," "Have you..," or "When did.." because these questions lead to answers that are yes/no or directed toward specific details.

- Listen to their experiences and the emotions... Then try to reflect those back to them. This is called active listening and is an excellent way to convey empathy. Empathy helps people feel understood, cared for, and supported.

- Assist with thinking of support. You can explore what they're doing to support themselves. This might be hobbies, self-care, and coping. Try to avoid being too broad or giving advice. While being broad and giving advice have good intentions, they aren't very helpful. If you think the person you're worried about might benefit from professional support, ask them how they feel about it and have an open conversation about what professional mental health support is.

- Encourage them as they work toward getting the help they need. You might take some of the first steps and find local resources or offer to address any barriers. But, even after you do those things, they might still be hesitant. This may mean they aren't ready and that's okay. Be patient with them and check in again later.

When is it time to get professional help for your mental health?

When we are going through a challenging time, we can start to notice changes in the way we feel, think, and act with others. Here are some signs that it might be time for you to get some extra support.

Remember that you don't have to manage everything by yourself.

Today is ! The themes for this year's World Mental Health Day is 'Making Mental Health & Well-Being for All a Global Priority'

Remember that mental health is not just about mental illness or something just "crazy people" experience or make you "weak." These beliefs are mental health stigma and can be passed down from family or shared within friend groups.

In reality, everyone has mental health! Mental health is made up of our thoughts, feelings, and behaviors. It's our emotional, psychological, and social well-being.

We learn from a young age how important it is to care for our physical health-- ranging from seeing a doctor for check ups, going to urgent care for a health concern, to going to the dentist and eye doctor. But, we don't prioritize mental health in the same way. We're with our thoughts and feelings every single day and sometimes those need check ups too.

REMINDER: Self-care isn't just aesthetically pleasing 5-9am routines before your 9-5pm obligations.

Self-care consists of eight different dimensions of wellness. It's Physical, Intellectual, Spiritual, Vocational, Emotional, Social/cultural, Financial, and Environmental.

Today, I wanted to share some ideas for your physical self-care. Physical self-care is about taking care of your body.

It's taking time for movement that is joyful for you.

It's resting when your body calls for it.

It's Being mindful and intentional about what we put into our bodies.

It's feeling comfortable in, confident about, and neutral toward your body despite what the media says your body ~should~ be.

It's taking care of your body by making sure it's clean and scheduling annual preventative care medical appointments (such as primary care check ups, gynecological, STI screenings, vision, dental)

What types of physical self-care do is your favorite?

Self-care posts are inspired by the 2000 article published by Troy Adams & colleagues, Conceptualization and Measurement of the Spiritual and Psychological Dimensions of Wellness in a College Population, in the Journal of American College Health.

How do you know when your mental health is starting to decline?

We are really skilled at knowing when we are coming down with a cold... When you feel that tickle in your throat or a stuffy nose, you might take some steps for yourself such as drinking warm drinks or going to bed early. When you know what your mental health signs are, you can take steps to care for yourself... just like you would with a cold.

There are common signs that might mean you are having a hard time and they can impact your daily life, such as how you feel in your body, your relationships, your job/academic performance, and your thoughts and feelings. This post includes examples of signs that your mental health is declining and you might see yourself or others in them.

Source: National Alliance on Mental Illness