Author: nwmind5bg

Tips for Improving Your Self-Esteem

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Five Tips for Building and Strengthening your Self-Esteem

Self-esteem is a crucial aspect of mental health, influencing how we perceive ourselves and engage with the world. When low self-esteem becomes persistent, it can negatively affect both our emotional well-being and everyday life. The good news is that, like any skill, self-esteem can be nurtured and improved over time. People with higher self-esteem are often more resilient to life’s challenges and experience fewer symptoms of anxiety or depression.

Below are five practical tips to help you boost your self-esteem:

 

1. Use Positive Affirmations

Positive affirmations can reinforce your successes and help you believe in your ability to reach your goals. The way we talk to ourselves matters. Replacing self-criticism with affirmations such as “I am capable” or “I deserve happiness” can gradually shift your mindset and elevate self-esteem.

2. Challenge Negative Thoughts

It’s common to have moments of self-doubt or self-criticism. When you notice a negative thought, pause and question it. Often, you’ll find these thoughts are not based on facts. By actively replacing harmful thoughts with more encouraging ones, you can gradually reshape your inner dialogue.

3. Identify Your Strengths
 

Everyone has unique abilities and talents—acknowledging yours can be a powerful way to boost confidence. Take note of what you do well, whether it’s problem-solving, creativity, or empathy, and look for opportunities to further develop these strengths.

4. Set Limits and Learn to Say “No”

Trying to please everyone can lead to feeling overextended and undervalued. Recognize your limits and remember that it’s okay to say “no” in order to protect your mental health. Setting boundaries allows you to preserve energy for the things that truly matter to you.

5. Build Positive Relationships

We’re often influenced by the people around us. Seek out friendships and relationships that lift you up rather than bring you down. Nurturing a supportive network can play a key role in maintaining healthy self-esteem.

 

Getting Help

If low self-esteem is affecting your daily life, consider reaching out to a healthcare provider or mental health professional. They can offer personalized guidance and support.

For additional information, we  recommend these resources:

Improving self-esteem is a gradual process, but each step you take—no matter how small—contributes to a more positive outlook and a healthier sense of self. By integrating these tips into your daily life, you’ll be better equipped to handle challenges and cultivate a more resilient mindset.

 If you are interested in speaking to a provider at NW-Mind-Body Wellness, we invite you to fill out our contact form  today. 

 

Crisis Help

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255); TTY: 1-800-799-4TTY (1-800-799-488

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Making the Most of Mental Wellness Month

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Making the Most of Mental Wellness Month

Making the Most of Mental Wellness Month

January is recognized as Mental Wellness Month, a time when mental health leaders around the world come together to underscore the importance of maintaining mental well-being. But just as staying physically fit requires effort, keeping your mind healthy is also an ongoing process. To help you make the most of Mental Wellness Month, we’ve put together practical information and tips to support you on your journey toward improved mental health.

 

How Does Mental Wellness Differ From Mental Health?

 At times you may hear “mental wellness” and “mental health” used interchangeably. Although they are closely related, the two focus on different aspects of your mind.

Mental Wellness

The Global Wellness Institute defines mental wellness as “an internal resource that helps us think, feel, connect and function; it is an active process that helps us to build resilience, grow and flourish.”

Mental Health

The Centers for Disease Control and Prevention (CDC) describes mental health as “our emotional, psychological and social well-being. It affects how we think, feel and act. It also determines how we handle stress, relate to others, and make healthy choices.”

The Difference Explained

As you can see, mental wellness and mental health are very similar. But, a notable difference is that mental wellness places more focus on the individual’s own ability through their thoughts and actions to improve their state of mind.

Improving Your Mental Wellness

There are many ways that you can improve your mental wellness. By doing things that make you happy or that are meaningful to you, you can improve your mental wellness.

Everyone has different things that bring them joy. Because of this, people often find different things to help increase their mental wellness. To find the most benefit in improving your mental wellness it is important that your journey is unique to you. 

While people may find benefit in different things, some ideas to help get you started include:

  • Creating: through painting, music, writing, and more
  • Getting active: big or small, any physical activity counts
  • Connecting with others: spending time with friends and family, and also by meeting new peoplez

 

Getting Help

As we mentioned before, taking care of your mental wellness isn’t always easy. Luckily, you don’t have to face this journey alone.

If you are struggling to maintain your mental wellness, you may benefit from mental healthcare. At NW Mind-Body Wellness, our providers will complete a full assessment of your mental health. Through our comprehensive approach, we can help determine the best plan for improving your mental wellness.

At NW Mind-Body Wellness, we offer compassionate care to help you achieve balance and mental wellness. If you are interested in making the most of Mental Wellness month, we invite you to fill out our contact form  today. 

 

Crisis Help

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255); TTY: 1-800-799-4TTY (1-800-799-488

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New Year, New You: Tips for Prioritizing Your Mental Health

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New Year Tips for Prioritizing Your Mental Health

New Year, New You: Tips for Prioritizing Your Mental Health

The new year can be an exciting time filled with resolutions, fresh goals, and the promise of positive change. But amid the celebration, it’s also important to remember that mental well-being doesn’t start and end with a resolution. Below are practical tips to help you focus on mental health as you step into the new year.

Reflect on the Past Year

Before moving forward, take a moment to look back. What did you accomplish? What were your challenges? Recognizing these moments can offer perspective and help you identify areas where you might need more support or self-care moving forward.

Set Achievable Goals

When making New Year’s resolutions, it’s easy to get caught up in big, ambitious plans. But if those plans become a source of anxiety or pressure, your mental health can suffer. Instead, align your goals with your well-being in mind. For instance, aim to reduce stress by adding a few minutes of relaxation into your daily routine or commit to a weekly check-in with a counselor. Using the SMART framework (Specific, Measurable, Achievable, Relevant, and Time-bound) will keep your goals realistic and help you track progress without feeling overwhelmed.

 

Practice Mindfulness

Mindfulness—paying attention to the present moment—can lower stress and improve emotional regulation. This might include techniques like:

  • Deep breathing exercises
  • Gentle stretching
  • Guided meditations
    Even a short daily practice can enhance self-awareness and reduce anxiety.

 

Prioritize Self-Care

Self-care goes beyond bath bombs and spa days (though those can be helpful!). It includes getting enough sleep, eating well, staying active, and taking breaks when you need them. You can also consider journaling, reading, or hobbies that bring you joy.

Reach Out for Support

Isolation can worsen mental health challenges, especially if you’re navigating stress or depression. If you’re feeling overwhelmed, talk to a friend, family member, or a mental health professional. Sometimes, just sharing your experience can be a big step toward relief.

Embrace Flexibility

Life rarely goes as planned. If your goals or circumstances change, don’t be afraid to adjust. Embracing flexibility and being kind to yourself when unexpected events arise can help you maintain a healthier state of mind.

Consider Professional Help

If you find yourself consistently struggling, seeking professional help can make a world of difference. A mental health counselor or therapist can provide the guidance and support you need to manage challenges and maintain long-term well-being.

 

Learn More

Taking care of your mental health isn’t a one-time event; it’s an ongoing practice. By reflecting on the past, setting achievable goals, and prioritizing self-care, you’ll be better prepared to face whatever the new year brings—both the ups and the downs.

For more information or to schedule an appointment with one of our licensed professionals, we invite you to fill out our contact formtoday. 

 

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Taking Care of Your Mental Health During the Holidays

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Taking Care of Your Mental Health During the Holidays

Taking Care of Your Mental Health During the Holidays

The holidays can be a joyful time, but they can also bring stress, anxiety, and emotional challenges—especially for those already navigating mental health concerns. At NW Mind-Body Wellness, we’re here to support individuals in Wilsonville and Salem, Oregon, with professional mental health services designed to help you thrive this season.

According to the National Alliance on Mental Illness (NAMI), 64% of individuals with mental health conditions say the holidays worsen their symptoms. That’s why it’s essential to take proactive steps to safeguard your well-being.

Here are practical tips to prioritize your mental health this holiday season:

Focus on Gratitude

Gratitude can shift your perspective toward the positives in life. Try making a list of things you’re thankful for to help reduce stress and cultivate a sense of appreciation. Practicing gratitude has been shown to improve overall mental health.

 

Manage Your Time and Priorities

Holidays can feel overwhelming with packed schedules and high expectations. Focus on what truly matters and let go of what doesn’t. This approach can help prevent burnout and promote emotional balance.

 

Practice Relaxation

Self-care is essential. Whether it’s meditation, journaling, or a walk through Salem’s beautiful parks, find relaxation activities that bring you peace.

Get Quality Sleep

Sleep is the foundation of mental well-being. Adults should aim for seven or more hours of sleep each night. If you’re struggling with restlessness, try relaxation techniques before bedtime to create a calming routine.

Spend Time In Nature

Even in winter, stepping outside can refresh your mind and body. Whether it’s a stroll around Wilsonville’s parks or a quick walk in Salem, nature offers proven benefits for mental health. Remember to bundle up for the cold!

Make Time for Yourself

It’s easy to lose sight of your own needs during the holidays. Prioritize “me time” to recharge and focus on what makes you feel happy and healthy.

 

Find Support When You NEed It

Talking to someone you trust—whether it’s a friend, family member, or professional—can make a world of difference. Our team in Wilsonville and Salem provides a safe space to work through holiday stress and other challenges.

If your stress is becoming too much to handle, or you are experiencing suicidal thoughts, you should seek help right away. A healthcare professional can help you get the care and help that you need.

Mental Health Services in Wilsonville and Salem, Oregon

If the holiday season feels overwhelming, remember that you’re not alone. Our licensed counselors are here to help with:

  • Anxiety and stress management
  • Seasonal affective disorder (SAD)
  • Depression counseling
  • Family and relationship therapy

If you are ready to take the first step in improving your mental health, we invite you to fill out our contact form today. We’re here to support you in creating a healthier, happier holiday season.

If you or a loved one is having thoughts of suicide, call the confidential toll-free National Suicide Prevention Lifeline at 1-800-273-TALK (8255), available 24 hours a day, 7 days a week. 

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Mental Health Services in Wilsonville and Salem, Oregon

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Mental Health Services in Wilsonville and Salem, Oregon

Mental Health Services in Wilsonville and Salem, Oregon

Achieve Your Best Health with Our Whole-Person Approach

Are you looking for mental health care in Wilsonville or Salem? Our comprehensive mental health services are now available, and we are accepting new patients! Our goal is to help you achieve both mental and physical health through an integrated approach that addresses the whole person. Whether you’re struggling with depression, anxiety, PTSD, or other mental health conditions, our team of experienced providers is here to guide you on your wellness journey.

Why Choose Our Mental Health Services?

At our Wilsonville and Salem offices, we believe that true well-being requires a holistic approach. We understand that mental health and physical health are closely connected, and treating one without considering the other can limit the success of your treatment. Our providers are board-certified in both psychiatry and family medicine, giving us a unique ability to integrate all aspects of your health into your care plan. This comprehensive approach helps us identify and address the root causes of your concerns, improving both your physical and emotional well-being.

A Collaborative Relationship for Better Health

A strong, supportive relationship between you and your healthcare provider is crucial to achieving your treatment goals. We prioritize open and honest communication, ensuring that we fully understand your needs and are working together toward your mental health goals. We will work with you to create a personalized treatment plan designed for long-term success

Comprehensive Mental Health Services

We offer a wide range of mental health services that are designed to help you lead a happier, healthier life. Our services include:

Comprehensive Health Care Evaluation

During your first appointment, our providers will perform a thorough mental health assessment as well as a review of your physical health. This allows us to create a personalized care plan that takes into account your unique situation. We may also gather information from your previous providers and family to ensure we have a complete understanding of your health needs.

Mental Health Care & Medication Management

We specialize in treating a variety of mental health conditions, including:

  • Depression
  • Anxiety
  • ADHD
  • PTSD

Our treatment approach focuses on medication management integrated with therapy. We encourage all clients to work with a therapist, as this dual approach has been shown to deliver the best long-term results.

Lifestyle & Wellness Support

We know that nutrition and physical health are vital to your mental well-being. To support your overall health, we also offer nutrition counseling. A balanced lifestyle can help you feel better physically and mentally, leading to improved mental health outcomes.

Mental Health Care in Wilsonville and Salem

We are proud to offer these services at our convenient locations in Wilsonville and Salem, Oregon, making it easier for you to access the care you need. Whether you are dealing with long-term mental health conditions or simply want to improve your overall wellness, our team is here to help.

Get Started on Your Path to Better Health

If you are ready to take the first step in improving your mental health, we invite you to fill out our contact form today. Our Wilsonville and Salem offices are now accepting new patients, and we are here to support you on your journey to better health.

By focusing on both mental health treatment and physical wellness, we can help you achieve your greatest level of well-being. Fill out the contact form to schedule your appointment and start working with our compassionate, expert team to achieve your health goals.

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Treating Major Depressive Disorder with a Seasonal Pattern (Seasonal Affective Disorder)

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Treating Major Depressive Disorder with a Seasonal Pattern

Treating Major Depressive Disorder with a Seasonal Pattern (Seasonal Affective Disorder)

Major Depressive Disorder with a Seasonal Pattern, previously referred to as Seasonal Affective Disorder (SAD), is a type of depression that follows a recurring seasonal cycle. Most commonly, individuals experience symptoms during the fall and winter months, though some may struggle in the spring or summer. This condition can significantly impact mood, energy, and daily functioning, but the good news is that effective treatments are available. With the right approach, those affected can manage their symptoms and find relief. The following list consists of commonly used treatment options.

 

Psychotherapy

Psychotherapy, particularly Cognitive Behavioral Therapy (CBT), can help individuals reframe negative thought patterns and develop healthier coping mechanisms. This approach can reduce the severity of depressive symptoms and teach individuals how to manage their emotions more effectively.

Antidepressants

Selective serotonin reuptake inhibitors (SSRIs) are commonly prescribed for Major Depressive Disorder with a Seasonal Pattern. SSRIs help balance serotonin levels, which are often disrupted in people with this condition.

 

Vitamin D

Vitamin D deficiency is often associated with SAD, particularly in the winter months. Supplementing with Vitamin D can improve mood and reduce symptoms, especially in those with low levels of this vital nutrient.

 

Light Therapy

Light therapy involves sitting in front of a bright light box (10,000 lux) for about 30–45 minutes each morning. This has been a well-established treatment since the 1980s and mimics natural sunlight, which can help regulate your body’s internal clock and reduce symptoms associated with seasonal depression.

Getting Help

If you suspect that you are suffering from Major Depressive Disorder with a Seasonal Pattern, it’s important to consult a healthcare provider for a proper diagnosis and treatment plan. Seeking support can help you manage the symptoms and improve your quality of life.

 

To learn more about this condition and its treatments, here are some helpful resources:

 

Major Depressive Disorder with a Seasonal Pattern can feel overwhelming, but it is treatable. With the right support, including psychotherapy, antidepressants, light therapy, and vitamin D supplementation, you can manage symptoms and feel better throughout the year.

At NW Mind-Body Wellness, we offer compassionate care to help you achieve balance and mental wellness. Whether you’re struggling with seasonal depression or looking to improve your overall mental health, our team is here to support you every step of the way.

To learn more about our services, contact us today and take the next step toward feeling better.

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How to Sleep Better: Proven Tips to Improve Sleep Quality

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How to Sleep Better: Proven Tips to Improve Sleep Quality

Getting enough restful sleep is essential for maintaining good health, yet many people struggle to achieve quality sleep night after night. Whether due to stress, poor habits, or lifestyle factors, sleep issues are common—but they don’t have to be. Fortunately, there are many proven ways to improve both the quality and duration of your sleep.

If you’re wondering how to sleep better, here are 6 simple yet effective tips to help you rest more soundly and wake up feeling refreshed.

 

Understand How Much Sleep You Need

One of the first steps in improving your sleep is understanding how much sleep your body actually needs. While sleep requirements vary slightly from person to person, the Centers for Disease Control and Prevention (CDC) provides general guidelines:

  • Teens (ages 13–18): 8–10 hours per night
  • Adults (ages 19–60): 7+ hours per night
  • Adults (ages 61–64): 7–9 hours per night
  • Adults (ages 65+): 7–8 hours per night

By knowing your ideal sleep duration, you can create a realistic sleep schedule and prioritize your sleep needs.

Stick to a Consistent Sleep Schedule

One of the best ways to improve sleep quality is to establish and stick to a consistent sleep schedule. Going to bed and waking up at the same time every day—yes, even on weekends—helps regulate your body’s internal clock, making it easier to fall asleep and wake up naturally. Consistency is key when it comes to sleep!

 

Avoid Caffeine, Heavy Meals, and Alcohol Before Bed

What you consume in the hours before sleep can impact how well you rest.

  • Avoid large meals: Eating a heavy dinner right before bed can make it harder for your body to relax and fall asleep.
  • Limit caffeine intake: Caffeine (found in coffee, tea, chocolate, and some sodas) is a stimulant that can interfere with your ability to fall asleep, even if consumed several hours before bedtime.
  • Be mindful of alcohol: While alcohol may initially make you feel sleepy, it can disrupt your sleep cycle and reduce sleep quality.

To improve sleep quality, it’s best to avoid these three things in the evening to help your body wind down naturally.

 

Create a Relaxing Bedtime Routine

Taking time to unwind before bed is crucial for preparing your body for sleep. If you’re feeling stressed or anxious, try writing down your thoughts or creating a to-do list for the following day to clear your mind. Then, engage in a relaxing activity like reading, meditating, or practicing deep-breathing exercises.

Incorporating a relaxing bedtime routine helps signal to your body that it’s time to wind down, making it easier to fall asleep and improve sleep quality.

 

Optimize Your Sleep Environment

Creating the right sleep environment is essential for a restful night’s sleep. Here are some tips to improve your sleep environment:

  • Keep your room dark: Use blackout curtains or an eye mask to block out any light, as even small amounts of light can interfere with your body’s natural sleep cycle.
  • Cool the room: A cooler room (ideally around 60–67°F or 15–20°C) is optimal for better sleep.
  • Invest in comfortable bedding: Ensure your mattress and pillows provide the support you need for proper alignment and comfort.

A comfortable sleep environment can significantly impact how well you sleep and how quickly you fall asleep at night.

 

Consider Professional Help for Sleep Issues

If you’ve tried these sleep tips and still struggle with poor sleep, it may be time to seek professional help. Conditions like insomnia, sleep apnea, or other sleep disorders could be affecting your rest. A healthcare provider can offer advice and may recommend treatments, therapies, or tests to address any underlying sleep issues

Additional Resources for Better Sleep

 

Better Sleep is Within reach

Better sleep is within reach! By understanding your sleep needs, sticking to a consistent schedule, and optimizing your sleep environment, you can improve your sleep quality and wake up feeling more refreshed and energized. Good sleep hygiene is a critical component of overall health, so making these changes could have lasting benefits for your mind and body.

At NW Mind-Body Wellness, we understand the vital connection between sleep and mental health. Poor sleep can contribute to stress, anxiety, and other mental health challenges, while improving your sleep can enhance overall well-being and emotional resilience. Whether you’re struggling with sleep disturbances or simply looking to improve your sleep hygiene, our compassionate team is here to support you on your wellness journey.

With locations in Wilsonville and Salem, Oregon, we offer a range of services designed to help you achieve balance, both in body and mind. If you’re ready to take the next step toward better sleep and improved mental health, contact us today to learn more about how we can help.

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Pride and Mental Health

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Pride and Mental Health

Pride and Mental Health

In the month of June, as Pride celebrations unfold across the world, it is an opportune time to reflect on the intersection of mental health and the LGBTQ+ community. Mental health issues can affect anyone, regardless of sexual orientation or gender identity. However, it is essential to recognize and address the unique challenges faced by individuals within the LGBTQ+ community when it comes to mental well-being. This article aims to shed light on the importance of mental health within the context of Pride, emphasizing self-acceptance, empowerment, and support.

Understanding the Impact

LGBTQ+ individuals may face significant mental health impacts due to the unique challenges they encounter. Facing stigma, discrimination, and prejudice can contribute to various mental health issues. The fear of rejection, judgment, and harassment may lead to stress, and possibly increase levels of anxiety. Depression and feelings of loneliness are also prevalent among LGBTQ+ individuals, especially when they face social isolation or lack supportive networks. The struggle for self-acceptance, as they navigate their sexual orientation or gender identity, can further exacerbate these challenges. Additionally, the experience of trauma, including hate crimes or family rejection, can result in post-traumatic stress disorder (PTSD) and other psychological consequences. Access to affirming mental health services is crucial for LGBTQ+ individuals to address these mental health impacts, build resilience, and foster overall well-being.

Nurturing Mental Health in the LGBTQ+ Community

At NW Mind-Body Wellness, we are committed to nurturing the mental health of LGBTQ+ individuals and creating a safe, inclusive space for everyone’s well-being. Our team of skilled and LGBTQ+-competent professionals provides compassionate and affirming care, offering a non-judgmental environment where individuals can freely express their experiences and concerns. We prioritize creating a support network by connecting individuals with LGBTQ+-inclusive community resources and support groups. Through therapeutic interventions, we help clients develop resilience, coping strategies, and self-acceptance, empowering them to navigate the complexities of their sexual orientation or gender identity with confidence. By fostering a welcoming and inclusive atmosphere, we strive to contribute to the mental health and overall well-being of LGBTQ+ individuals, ensuring they receive the care and support they deserve.

 

Learn More About Pride and Mental Health

Understanding the intersection of LGBTQ+ pride and mental health is crucial. Fortunately, there are several valuable resources available to explore this topic further.

The Trevor Project

Trevor Project offers a wealth of information, helpline services, and support for LGBTQ+ youth in crisis, with a focus on mental health and suicide prevention. 

National Alliance on Mental Illness (NAMI)

NAMI offers resources and support for individuals seeking information on mental health, including specific materials addressing the unique challenges faced by LGBTQ+ individuals. By engaging with these resources, individuals can gain a deeper understanding of the importance of mental health within the context of LGBT pride and work towards fostering a more inclusive and supportive environment.

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Building Confidence in Yourself

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Building Confidence in Yourself

Building Confidence in Yourself

In a world that often tests our resilience, building confidence in yourself stands as an invaluable endeavor that can empower individuals to navigate life’s complexities. Confidence serves as a solid foundation upon which individuals can build a fulfilling life, fostering a sense of self-worth, enhancing relationships, and opening doors to success in various domains. However, many individuals struggle with self-doubt, limiting beliefs, and a lack of confidence, which can hinder their ability to live their lives to the fullest.

At NW Mind-Body Wellness, we believe that everyone possesses the potential to build confidence in yourself. Our dedicated team of mental health professionals is here to provide expert guidance, support, and evidence-based strategies to help individuals unlock their inner strength and discover newfound confidence. Through a holistic and personalized approach, we empower our clients to embark on a transformative journey of self-discovery, fostering resilience, and embracing their unique qualities.

Remember, building confidence in yourself is not just a destination but an ongoing journey.

 

 

Ways to Build Your Confidence

There are many ways that you can work towards building confidence within yourself. To help get you started on your journey, we have eight tips for building confidence. However, it is important to note that the best methods for building one’s self confidence depend on the individual at hand. 

  1. Recognize Your Worth: Acknowledge your unique qualities, strengths, and accomplishments. Focus on your positive attributes and celebrate your achievements, no matter how small they may seem.
  2. Challenge Self-Doubt: Identify and challenge negative self-talk and limiting beliefs. Replace self-critical thoughts with affirmations and positive statements. Remember that you are capable of achieving great things.
  3. Set Achievable Goals: Break down your larger goals into smaller, manageable tasks. Each accomplishment will boost your confidence and provide motivation to tackle more significant challenges.
  4. Practice Self-Compassion: Be kind and compassionate towards yourself. Treat yourself with the same understanding and support that you would offer a close friend. Remember, nobody is perfect, and it’s okay to make mistakes.
  5. Embrace Failure as a Learning Opportunity: Understand that setbacks and failures are a natural part of growth. Instead of letting them diminish your confidence, view them as opportunities for learning, growth, and resilience.
  6. Focus on Progress, Not Perfection: Shift your mindset from seeking perfection to valuing progress. Recognize and celebrate even the smallest steps forward, as each one contributes to your growth and confidence.
  7. Practice Self-Care: Prioritize self-care activities that nourish your mind, body, and spirit. Engage in activities that bring you joy, reduce stress, and enhance your overall well-being.
  8. Seek Support: Surround yourself with positive and supportive individuals who uplift and encourage you. Seek guidance from mentors, friends, or professionals who can provide valuable insights and guidance.

 

 

Learn More

To learn more about how to build confidence in yourself, we recommend speaking with your healthcare provider.

To read more about the building confidence, as well as the importance of self-esteem, we recommend the following:

NAMI: https://www.nami.org/Blogs/NAMI-Blog/July-2016/Why-Self-Esteem-Is-Important-for-Mental-Health

NHS UK: https://www.nhs.uk/mental-health/self-help/tips-and-support/raise-low-self-esteem/

Mental Health Awareness Month

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Mental Health Awareness Month

Mental Health Awareness Month

In a world that often overlooks mental health, the significance of Mental Health Awareness Month cannot be overstated. Throughout the month of May, individuals, organizations, and communities unite to bring awareness to mental health as a whole. This annual observance serves as a reminder of the critical role mental health plays in our lives. Let us embrace this opportunity to prioritize mental well-being and advocate for a society that values the mental health of all its members.

This year’s theme is “Look around, look within.” This theme encourages us to cultivate self-awareness and to nurture our mental well-being through self-care, self-compassion, and seeking help when needed. By turning our attention inward, we can better understand and address our own mental health needs, fostering resilience, growth, and personal transformation.

Mental Health by the Numbers

Many individuals struggle with their mental health. This is important to recognize because it can help you understand that you are not alone. Regardless of the stigma, it is common to face challenges with your mental health. The following statistics by NAMI showcase the presence of mental conditions in the United States.

  • 1 in 6 U.S. youth aged 6-17 experience a mental health disorder each year
  • 1 in 5 U.S. adults experience mental illness each year
  • 1 in 15 U.S adults experienced both a substance use disorder and mental illness in 2020
  • Suicide is the 10th leading cause of death in the U.S.

Causes and RIsk Factors

There are many causes and risk factors for mental health conditions. Although there is no one clear most mental illnesses, experts agree that the following may increase one’s risk factor:

  • Trauma can cause long-term changes in the way that one thinks and make them more vulnerable to many mental health conditions.
  • Genetics can increase the risk of many mental health conditions, as many tend to run in families.
  • Other medical conditions can contribute to mental illness. Many physical and mental health conditions can increase one’s risk for other illnesses.

Self Care for Mental Health

It may not be a cure all, but many individuals find that their mental health improves with self care. Self care can include a variety of things, but it is important to figure out what is best for you. Some ways you can practice self care are to:

  • Eat healthy meals and stay hydrated
  • Ensure you are getting enough sleep
  • Get active, even if in small amounts
  • Find a relaxing activity
  • Set goals
  • Focus on the positive in your life

When to Seek Help

It is important to seek professional health if your mental health struggles persist. If your symptoms last more than two weeks, we strongly recommend speaking with your health care provider. Together, you and your provider can create a plan for you to get the treatment that you need.

Crisis Help

If you or a loved one is in a crisis, it is important to get help immediately. If in danger of suicide:

  • Call 911
  • Go to the nearest emergency room
  • Call the toll-free, 24-hour hotline of the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255); TTY: 1-800-799-4TTY (1-800-799-4889)

Learn More

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