It’s one thing to know mental health matters. It's another thing entirely to give yourself permission to act on that.

This year's theme is “Turning Awareness into Action,”  In my practice, I often hear clients say they know what they “should” do: eat well, get in movement and sunshine each day, prioritize quality (and quantity!) sleep, connect with friends and community.
The hard part is doing those things when life feels overwhelming, or exhausting, or like you’re holding things together with duct tape and coffee.

So this month, I’m not offering a pep talk about radical self-care or overhauling your life.
Instead, I want to offer a gentle nudge towards improving your mental health.

Start by checking in with yourself.
Before you can take meaningful action, you need to know how you’re really doing. Even a few minutes of reflection or journaling can help you notice what’s happening beneath the surface.

Try asking yourself:

• What's been giving me energy lately?
• What's been quietly draining me?
• What do I need more of right now? What could I use less of?
• Where in my life do I feel most like me?
• What feels in sync with what matters to me the most? And what doesn't?

Then, take one small step.
Not a ten-step plan. Not a life overhaul. Just one gentle shift.

• Reach out to a friend you've been missing.
• Say "no" to one thing this week so you can say "yes" to rest.
• Schedule that therapy session you've been putting off.
• Trade 10-minutes of doomscrolling for something calming or nourishing.
• Step outside and breathe for 5-minutes without doing anything else.

Those everyday actions add up.

And maybe, have that conversation.
You know, the one you've been rehearsing in your head, or avoiding entirely. Maybe it's about a boundary you need to set. Maybe it's being vulnerable enough to ask for help.

Whether it's a conversation with a loved one or with a therapist, saying the hard thing out loud can be a powerful way to take action for your mental health.

This month, let yourself remember:
​You are allowed to care for yourself. You don't need permission to tend to your mental and emotional well-being. It's part of being human. When you do, you're better able to show up in your life, in your relationships, and in your work as the version of yourself that feels whole and steady and real. 

​As the number of cases of COVID-19 increase, so does our collective anxiety. It can be difficult to know what tomorrow, next week, or next month will bring. This lack of expectations and being unable to plan can heighten anxiety. Routines we may have worked hard to build and which support our work-life balance and mental health are thrown off. And many of us find ourselves isolated from our usual social supports. 

In the video below, clinical psychologist Dr. Alli Mattu addresses important coping skills for working from home, social distancing without feeling isolated, and managing information related to the COVID-19 public health crisis without feeling overwhelmed.

The following additional resources can help individuals and communities navigate this stressful time. Remember, we're all in this together.
​
CDC: COVID-19 Resources
Latest updates, tips and resources by the US Centers for Disease Control.

Living With Mental Illness During COVID-19 Outbreak– Preparing For Your Wellness
This webpage provides information and wellness tips for individuals living with mental health conditions during the COVID-19 outbreak.

Mental health and wellness during a public health crisis
Dr. LaGenia Bailey, a former DBSA board member, discusses tips on how to stay well during this public health crisis. In this podcast, she addresses the benefits of mindfulness practice, lifestyle habits, and ways to stay connected with others to avoid isolation.

COVID-19 Mental Health Support Line: 833-986-1919
Texas Health and Human Services has launched a 24/7 statewide mental health support line to help Texans experiencing anxiety, stress or emotional challenges due to the COVID-19 pandemic. People can call the Statewide COVID-19 Mental Health Support Line 24 hours a day, 7 days a week toll-free at 833-986-1919. Operated by the Harris Center for Mental Health and IDD, the support line offers trauma-informed support and psychological first aid to those experiencing stress and anxiety related to COVID-19.

Seven Crucial Research Findings that can Help People Deal with COVID-19
Psychological research on past crises can help people cope with the daily — sometimes hourly — news flashes about the coronavirus.

How to Transition to Seeing Your Therapist Online
Continue the work of therapy even from a distance. (And yes, Dr. Novinski offers sessions via Telehealth.)

Psychologists’ Advice for Newly Remote Workers
As employers close offices to slow the spread of COVID-19, here’s advice from I/O psychologists on how both managers and employees can work more effectively during this time.

Dial 2-1-1
If you need assistance finding food, paying for housing bills, accessing free childcare, or other essential services, visit 211.org or dial 211 to speak to someone who can help. Run by the United Way.

COVID-19 Ancillary Costs
The HealthWell Foundation announced a COVID-19 Fund that provides up to $250 in assistance with ancillary costs associated with COVID-19. Grants awarded through the fund will provide reimbursement assistance to at risk or quarantined individuals for delivered food, medication, telehealth copays and transportation costs associated with COVID-19.

Care for your Coronavirus Anxiety

Staying Grounded

Meditations and Calming Exercises

National Domestic Violence Hotline
For any victims and survivors who need support, call 1-800-799-7233 or 1-800-799-7233 for TTY, or if you’re unable to speak safely, you can log onto thehotline.org or text LOVEIS to 22522.

Talking to Kids about the Coronavirus

The Parent Guide to Resilience

Yale University's The Science of Well-Being
Yale's most popular class is now free online via Coursera. The course focuses on how to increase happiness and productivity in your everyday life. 

University of Pennsylvania:  Positive Psychology Resilience Skills

"Psychologist Ryan Howes began National Psychotherapy Day because he believed that psychotherapy as a profession has an image problem. Therapy takes place behind closed doors, so the public relies on movies and TV to tell them what therapy is like, and those depictions are rarely accurate. Howes set out to demystify therapy, educate the public about what real therapy looks like and how effective it can be, and create a fun way to celebrate therapy, rather than hide it."

On the 6th annual National Psychotherapy Day, I encourage you to learn more about psychotherapy and spread the word. You can read more from Dr. Howes and learn about how psychotherapy can help cultivate self-acceptance here. I also highly recommend the Moments of Meaning video series sponsored by National Psychotherapy Day. This video series featuring therapists speaking from the heart about the transformations that take place between therapist and patient in psychotherapy. The whole series is well done and provides an insightful and moving glimpse into real therapy sessions (all stories are shared with the permission of individual patients, and altering identifying information).  If you have ever wondered about the benefits, process, or new perspectives that psychotherapy might offer, take a look at this Moments of Meaning video featuring licensed clinical psychologist, Dr. John Dilley, as he shares his experience of entering psychotherapy as a patient himself.

The Heads Together campaign has partnered with this weekend's London Marathon to help raise awareness and encourage people to speak up about and prioritize their mental health (all the runners will be given Heads Together headbands, modeled by the Royal Family above). ​

Mental health practitioners speak of and research common symptoms of depression including avolition and anhedonia. Avolition refers to the loss of motivation to initiate and carry out purposeful activities (e.g., cooking dinner, balancing your checkbook, keeping a dinner date with friends), while anhedonia describes a loss of pleasure in once valued activities. Journalist and author Anneli Rufus published a piece this week which appears on Psychology Today eloquently describing the lived-experience of these losses: depression's theft of one's passion, pleasure, and awe.

Those who have not endured or born witness to depression often struggle to understand the experience beyond what we think of as ordinary "blues." Rufus's poetic voice speaks to the depth of loss that is at the heart of depression. Her words may move you to a better understanding of those you love who have been robbed by depression, or it may give voice to your own struggle and help you know that you are not alone.

Read Anneli Rufus' full piece here.​

Today is National Psychotherapy Day, a day to reduce stigma and draw awareness to the effectiveness of therapy.

"People who support psychotherapy – therapists, clients, academics, policymakers, or any other interested party – are encouraged to talk about their own experiences with therapy, contribute to low-fee and community mental health clinics, share therapy effectiveness research, and wear turquoise to show support and start conversations."

If you haven't seen the Moments of Meaning series, they are definitely worth your while. Dr. Ryan Howes, founder of National Psychotherapy Day, and his team released this video series featuring therapists speaking from the heart about the transformations that take place between therapist and patient in psychotherapy. The whole series is well done and provides an insightful and moving glimpse into real therapy sessions (all stories are shared with the permission of individual patients, and altering identifying information).

You can read more about National Psychotherapy Day here, and find the Moments of Meaning video series here.

In anticipation of the 4th annual National Psychotherapy Day, September 25, I invite you to check out this article on why psychotherapy is needed, effective, and lasting. The authors provide links to research on the efficacy of psychotherapy: supporting the science behind the transformative therapeutic relationship. If you or someone you care about is considering psychotherapy, this is a great place to start.

On September 10th, join with others around the world who are working towards the common goal of preventing suicide. Check in on someone you may be concerned about, listen to what they say, how they say it and show them kindness and support. Investigate ways of linking in with others who are trying to prevent suicide in your community, your country, or internationally. Show your support by organizing or taking part in a WSPD activity in your area and/or join in with IASP’s Cycle Around the Globe.

Dr. Ryan Howes, founder of National Psychotherapy Day (9.25.15), and his team released a video series last week entitled Moments of Meaning, featuring therapists speaking from the heart about the transformations that take place between therapist and patient in psychotherapy. The whole series is well done and provides an insightful and moving glimpse into real therapy sessions (all stories are shared with the permission of individual patients, and altering identifying information). If you have ever wondered about the benefits, process, or new perspectives that psychotherapy might offer, take a look at this Moments of Meaning video featuring licensed clinical psychologist, Dr. John Dilley, as he shares his experience of entering psychotherapy as a patient himself.

Psychologist Guy Winch's message on the importance of prioritizing emotional health is a great way to wrap up Mental Health Awareness month. We all understand the importance of taking care of our bodies, seeing the doctor for regular check-ups, and quickly seeking proper treatment for wounds or illness. However, we all too often fail to recognize or seek proper and timely treatment for emotional wounds. Loneliness, anxiety, failure, depression, rejection, and loss all take an emotional and physical toll. No one expects you to "shake off" a broken arm, but we often expect others and ourselves to "shake off" these emotional wounds. Guy Winch gives practical advice and examples of ways to improve our awareness and treatment of  these issues with what he terms "emotional first aid."