Stress Awareness Month

Stress Awareness Month

Every April, Stress Awareness Month is recognized. The month aims to bring awareness to the causes and impacts of stress, as well as how to better manage stress and its symptoms. 

Everyone encounters periods of stress in life, which is why it is important to understand what stress is and how it affects your overall health. You can help you manage your own stress by gaining a better understanding of stress as a whole.

To learn more about stress, we encourage you to read the following. 

Causes of Stress

Stress has a seemingly infinite number of causes. Often, people experience stress from the build up of many small things, rather than one single noteworthy-stressor. Common causes of stress include, but are not limited to:

  • Changes to life circumstances
  • Finances
  • Increased pressure or responsibilities 
  • Experiencing uncertainty
  • Lack of time for yourself

Symptoms of Stress

Stress can affect your entire body, both mentally and physically. Symptoms of stress include but are not limited to:

  • Headaches
  • Feeling overwhelmed
  • Changes in appetite
  • Mood swings
  • Difficulty sleeping
  • Trouble concentrating

Ways to Reduce Stress

Stress management techniques may vary by person but, common helpful steps taken to reduce stress include: 

  • Manage your time and prioritize the most important tasks. Creating a schedule or to-do list can also be beneficial for time management. 
  • Practice relaxation methods such as deep breathing and meditation to calm yourself.
  • Exercise can help produce stress relieving hormones and improve overall health.
  • Accept your needs and recognize what triggers your stress. Identifying what is causing you to feel stressed can help you avoid it when possible, or help you better manage the situation. 


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International Women’s Day

Annually on March 8th, International Women’s Day is celebrated. The day aims to promote gender equality and honor the achievements of women. We can work towards equality by raising awareness, offering educational resources, providing support, and more. 

History of International Women’s Day

The first International Women’s Day was celebrated on March 19th, 1911. On that day more than one million people gathered at rallies worldwide.  The day continued to be celebrated annually. The UN recognized 1975 as International Women’s Year, and began celebrating March 8th as International Women’s Day. Presently, the day is celebrated in more than 100 countries and is an official holiday in more than 25.

2023 Theme

International Women’s Day has a new theme annually. This year’s theme is “#EmbraceEquity.” The theme aims to remind us that equality isn’t always enough to reach equity for all. To reach equity among all, we must stand against stereotypes, call out discrimination, and embrace others’ differences.

How to Show Support

There are many ways you can help show support for International Women’s Day and its goals. Ways to show support include, but are certainly not limited to:

  • Use the hashtag #EmbraceEquity on social media to spread awareness for the day
  • Advocate for gender equality in the workplace
  • Attend an online panel or discussion
  • Shop at a women-owned business
  • Donate to a women-centric charity or organization

Learn More

For more information about International Women’s Day, the following resources are suggested:

International Women’s Day:


Valentine's Day and Mental Health

Valentine’s Day and Mental Health

For some, Valentine’s Day may feel like a reminder of that “missing piece” in your life. Even for those in a relationship, some people find that the day brings their attention to the faults in their relationship. If you find yourself feeling this way on Valentine’s Day, know that you are not alone. It is okay to not feel okay. These feelings do not take away from your strength as an individual.

We suggest taking this Valentine’s Day as an opportunity to show your self love and kindness. We often focus on showing love to those around us, but neglect to show any to ourselves. To help get you started, we recommend the following tips.

Prioritize Your Needs

Prioritizing your needs is not selfish. Many people spend their time trying to care for others, while disregarding to meet their own needs. What you want and need matters. 

Take a Break

Life is full of stressors, and you can easily become overwhelmed if you don’t allow yourself a chance to take a break. Try to give yourself time to put off any tasks that are not urgent. Spend the time relaxing, resting, or by doing something that brings you peace.

Spend Time With Yourself

Spend time with yourself and learn to appreciate your own company. Some people think that they need to be with someone else to go to the movies, dinner, etc. If you feel that way, know that you can still enjoy all of those things on your own. Going out by yourself may be uncomfortable at first, but many people grow to cherish this alone time.

Recognize Your Own Strengths

It can be easy to look at others and admire their strengths. However, we often fail to give ourselves that same recognition. Try to recognize your own strengths, and give yourself credit for who you are.

Getting Help and Resources

It’s not always possible to combat the negative thoughts and feelings you may have by yourself. It is important to seek professional health if you are struggling with your mental health or relationship.

Black History Month

Black History Month

Every February, Black History Month is celebrated in the United States. The month aims to highlight and celebrate the achievement and history of African Americans.

The contributions of many Black Americans have been long overlooked, but we hope to change that. We would like to encourage you to take the time to learn more about Black History Month. To help you get started, we have included a collection of educational resources.

Equality is a core value of NW Mind-Body Wellness. However, we recognize that there are discrepancies in healthcare among races. We believe in equal access to healthcare for all. To help reach this goal, we accept a wide range of healthcare coverage and payment options. To learn more, we encourage you to visit our About, Insurance, andContact webpages.

Overview of Black History Month

Black History Month is focused on paying tribute to the contributions and history of generations of African Americans. To help you learn more about the month, we suggest the following resources:

Facts and Statistics about Disparities in HealthCare

The following resources can help provide you a look into the disparities in healthcare:

Martin Luther King Jr.

Honoring the Legacy of Martin Luther King Jr.

Martin Luther King Jr. Day is recognized on the third Monday of January each year and provides us a chance to remember his legacy.

Dr. King spent his life working towards creating an equitable world for all. He advocated for racial equality, as well as stood up for the working class and those who were oppressed across the nation. 

On MLK Day, we would like to honor not only Dr. King, but all of those who worked tirelessly towards equality during the Civil Rights Movement. 

To help spread his message, we would like to share the following quotes of Dr. Martin Luther King Jr.

Quotes of Dr. Martin Luther King Jr.

“Faith is taking the first step even when you don’t see the whole staircase.”

“We must accept finite disappointment, but never lose infinite hope.”

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”

“Love is the only force capable of transforming an enemy into friend.”

“Out of the mountain of despair, a stone of hope.

“The time is always right to do what is right.”

“If you can’t fly then run, if you can’t run then walk, if you can’t walk then crawl, but whatever you do you have to keep moving forward.”

“I believe that unarmed truth and unconditional love will have the final word in reality. This is why right, temporarily defeated, is stronger than evil triumphant.”

“We must develop and maintain the capacity to forgive. He who is devoid of the power to forgive is devoid of the power to love. There is some good in the worst of us and some evil in the best of us. When we discover this, we are less prone to hate our enemies.”

“In some not too distant tomorrow the radiant stars of love and brotherhood will shine over our great nation with all their scintillating beauty.”

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Mental Wellness Month

Mental Wellness Month

Mental Wellness Month is recognized each January. During the month, world leaders in mental health come together to share the importance of maintaining mental wellness. However, just like keeping a healthy body, keeping a healthy mind takes work. In honor of Mental Wellness Month, we would like to help you get started on your journey towards improving your mental wellness with the following information and tips.

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 people


Getting Help

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

To learn more, click the following link to our “Contact Us” webpage:

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

Mental Health Tips for the New Year

Mental Health Tips for the New Year

A new year brings new opportunities to take care of your mental health. To help you on your journey, we would like to share mental health tips for the new year. 

Many people set new year’s resolutions focused around improving their mental health. However, turning these resolutions into a reality can be quite difficult. To help you ease your journey, there are a few simple steps you can take. The following consists of mental health tips for the new year to help get you started.

Ask for Help

It is important to remember that it is always okay to ask for help from others. While you might hope to better your mental health all by yourself, at times it can be quite beneficial to have the support of others. The help of family, friends, or a mental health professional can help you reach your goals.

Set Clear Goals

When setting new year’s resolutions or goals it is helpful to keep them clear and identifiable. If your goals are vague, it is often hard to find the necessary steps to reach them. By setting clear goals, you can better identify how to work towards them and reach them.


Take Time to Relax

Many people think that in order to better their mental health they must constantly take active steps and keep busy. In reality, taking time to relax is actually an essential piece to bettering your mental health. It is important to give yourself time to recharge.


Maintain Physical Health

Mental health and physical health share many connections. Due to this, it is important to maintain your physical health in order to feel your best mentally. 

To take care of yourself physically, do your best to get active regularly, eat nutritious meals, and stay hydrated.

Focus on the Positive

State of mind greatly impacts your mental health. In everything you face, do your best to look at things on the bright-side. Focus on your successes, the joy in your life, and all else that is good. 


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How to Make New Year’s Resolutions That Will Stick

As we approach 2023, many people wonder how to make New Year’s resolutions that will stick. When setting your resolutions, there are a few things that you can keep in mind to help you reach your goals.

A new year offers individuals the chance of a new beginning, which is why many people make New Year’s resolutions. However, there are many things that can get in the way of these goals and dreams, which may lead to people not being able to follow through on their resolutions. According to a study by Scranton University, only 19% of people actually stuck to their New Year’s resolutions. 

We want you to have your best shot at making your New Year’s resolutions come true. To provide you help, we have created a guide on how to make New Year’s resolutions that will stick. The following list consists of tips for creating the right New Year’s resolutions for you, and tips on how to achieve them.

Keep them Realistic

When setting resolutions, it can be easy to get caught up in the moment and ask too much of yourself. By keeping your goals realistic and achievable, you are more likely to stick with them. It is important to understand that no dream is too small, and that any progress counts. Set yourself up for success by creating goals you believe you can reach.


Be Specific

When your goals are not specific, it can be hard to reach them. People with vague goals often find themselves straying further and further away from what they hoped for. By having a specific goal in mind, it can be easier to plan how you will achieve it. Try your best to set clear, specific resolutions. 


Seek Support

Having someone by your side cheering you on can be very beneficial when setting goals. Whether your resolution constitutes change big or small, it still requires effort and dedication. Because of this, it can be very helpful to have the support of others. Try to connect with and establish a support network of friends and/or family to help provide you encouragement.

Focus on the Positive

Celebrate your successes, as no achievement is too small. Even if you face some road bumps on the way towards turning your resolution into reality, that does not take away from what you have achieved. Take time to focus on your progress as it can motivate you to keep going and pursuing your goals.

Also, if you “break” a resolution, or want to start a new one, know that every day brings new opportunities and room for success. 

Five Ways to Take Care of Your Mental Health During the Holidays

Five Ways to Take Care of Your Mental Health During the Holidays

The holiday season can bring joy and happiness, but this time of year can also be stressful and especially challenging for those impacted by mental illness. According to a study by NAMI, 64% of people with mental illness report holidays make their conditions worse. Individuals may face financial worries, remembering loved ones they have lost, feeling lonely, increased responsibilities, and other holiday related stressors. It’s okay to not be okay during the holidays. However, we hope to remind you that there are many ways you can improve your mental health and rediscover joy this season.

The following consists of five ways to take care of your mental health during the holidays.


Recognize and Accept Your Needs

Try to recognize what you need in order to take care of your mental health. Make note of stressors, triggers, and other things that you hope to avoid. Know that it is okay to put your mental health needs first.



Your “to-do list” is likely longer than normal around the holidays, which can be stressful for many. Take some time to prioritize what needs to be done and what can wait. This can make the tasks at hand seem a lot less daunting and more manageable.


Set a Budget

For many, the financial burden of the holidays causes increased levels of stress and worry. Establishing a clear budget and sticking to it can help avoid getting yourself in a situation that you do not feel like you can afford.


Take Time For Yourself

Take time to focus on yourself and what you enjoy. It’s easy to forget about ourselves during the holidays, but you have to remember that you and your health matter. Relax, focus on a hobby, or give yourself time for anything else that brings you comfort and joy.


Reach out To Your Support Network

When overwhelmed, you may be tempted to isolate yourself. However, we recommend reaching out to friends and family for support. Your loved ones can likely relate to the holiday stress. Having someone to talk to can often serve as a stress relief for both parties.

In addition to your network of family and friends, we suggest reaching out to your health care provider when you need extra help. 

If you are in immediate distress or are thinking about hurting yourself, call the National Suicide Prevention Lifeline at 988.



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Seasonal Affective Disorder Awareness Month

Seasonal Affective Disorder Awareness Month

December is recognized as Seasonal Affective Disorder Awareness Month. Although colder weather and shorter days bring the spirit of many down, individuals with this disorder experience more than just typical “winter blues.” The symptoms caused by this disorder can create hardship and interfere with almost all aspects of daily life. 

The disorder is now commonly referred to as Major Depressive Disorder with a Seasonal Pattern, but it still holds the same meaning.

The vast majority of those experiencing the disorder have winter-pattern SAD, and experience symptoms from late fall to winter, lasting about 4 to 5 months each year. It is called summer-pattern SAD for those who experience symptoms in the spring or summer months.

For those struggling with this disorder, there is hope. Seasonal Affective Disorder Awareness Month provides the perfect time to learn more about the disorder and how it is treated. Like other types of depression, there are treatment options for major depressive disorder with a seasonal pattern that have been proven beneficial to many.


The signs and symptoms of major depressive disorder with a seasonal pattern are associated with those of major depressive disorder. Common symptoms include but are not limited to:

  • Loss of interest in once enjoyable activities
  • Sleeping too much or too little
  • Having low energy
  • Feeling depressed most days
  • Changes in appetite or weight
  • Thoughts of death or suicide

Specific symptoms for major depressive disorder with a winter seasonal pattern

  • Oversleeping
  • Overeating, and particularly craving carbohydrates
  • Social withdraw or distancing yourself from others
  • Weight gain

Specific symptoms for major depressive disorder with a summer seasonal pattern

  • Insomnia
  • Anxiety
  • Restlessness
  • Poor appetite, leading to weight loss
  • Agitation

Treatment and Therapies

Treatment and therapies may vary but treatment plans commonly include:

  • Psychotherapy
    • Cognitive behavioral therapy is often used as it helps teach individuals how to replace negative thoughts with more positive ones.
  • Antidepressants
    • Like other forms, this type of depression is associated with disturbances in serotonin, which selective serotonin reuptake inhibitors (SSRIs) can be used to treat.
  • Vitamin D
    • Many people with this disorder often have a vitamin D deficiency. Due to this, nutritional supplements of vitamin D may help improve their symptoms.
  • Light therapy
    • Light therapy has been used since the 1980s to help treat this depressive disorder. Patients of this therapy sit in front of a very bright light (10,000 lux) each morning for about 30 to 45 minutes.