Mental Health Check
Hey Queen Hey!
I hope your week is off to a great start! If yesterday was rocky let’s process, release, and keep it moving! July marks halfway through 2024. As we carry through, remember the promises you made to yourself this year. It’s not too late to get back to keeping those promises. Keep pushing towards your goals knowing everything you desire will find you. Wise word from the dynamic Simone Biles, “I was built this way for a reason, so I’m going to use it." With that in mind, achieve your dreams sis. You were built for it. Let’s get it done!
Tuesday Topic: Mental Health Check
In observance of Minority Mental Health Month, our talk about it Tuesday topic - Mental Health Check!
On a scale of 1-10, rate how you feel about your mental state.
If you're having a hard time evaluating on a number scale, write down some of the feelings you have been experiencing lately: Anxious, Restless, Blissful, Content.
Feel free to comment your answer on our Sistahs IN Facebook or Instagram Page.
My Mental Health Check
I give myself a solid 7. I’ve felt calmer these past few weeks than I have all year. I’ve spent a great deal of the year dealing with one life situation after the other as many of us have. Quarter one didn’t go as planned. Most of Quarter 2 was spent re-strategizing those delayed plans.
I remind myself that progress isn’t linear. There will be highs and lows which is why mental health maintenance is necessary. Back in January, I purchased some Holistic Therapy and Wellness Cards from Milk & Honey Therapy. The section of cards I use most is the Foundational skills exercises. When I need help Identifying what I may be feeling, the feelings wheel card helps me target the emotion.
There are a variety of exercises and grounding techniques offered in the card deck but my favorite one is the Needs Check-in. The card questions are simple yet instantly impactful: What do I need in this moment? What do I need physically, mentally, emotionally, and spiritually?
I can say that honoring the answers to those questions has reduced my experiences with anxiety and panic.
Facts About Minority Mental Health
We all know that mental health doesn’t discriminate. No matter your color, sex, age, race or background, you can still be susceptible to mental challenges or even illnesses. So, now that we’ve established that mental health doesn’t discriminate, can someone tell me what does?
Recent statistics show that 1 in 5 Americans suffer from mental illness. Research also shows that Black Americans are 20% more likely to experience mental health issues than the rest of the population. Yet, Black Americans are the least likely population to seek treatment… Let’s Talk About it.
Some would argue that Black people don’t seek treatment due to the stigma that our communities have put on therapy. Though this may be true in some instances, I believe that a great deal of progress has been made. In fact, I know plenty of sistahs who have the “Have you been to therapy” question listed on their prospect interview list.
I’m no licensed mental health expert, but from my experience and research, I can give you
3 reasons why black people are less likely to seek Mental Health Treatment
1. Lack of resources
Because we’re not going to act like there's an abundant amount of resources available to those who need mental health the most. The single mother or father working 2 and 3 jobs to make ends meet, the elder living off a social security check that barely covers the rent, or the countless people with more debts than revenue, doing everything possible to survive financially.
Minority communities are more likely to experience socioeconomic disparities and exclusion from health, educational, social, and economic resources. That’s just the facts that contribute to worse mental health outcomes.
2. Lack of trust in the Health Care System
I have an alarming number of 1st hand health-care horror stories. When I tell you I done got burnt a few times by the system…I literally have PTSD. What’s even more alarming is the amount of sistahs who have stories just like mine, if not worse. As well as the countless women who did not live to tell their stories.
I could write a whole blog on the many areas in which the healthcare system has worked against us for centuries and how the treatment mortality rates are at the very least, suspicious. Instead, I’ll leave you with some google homework if it stricks your curiosity. If you would like a blog about it, let a sis know.
3. Discrimination in the Healthcare System
Discrimination in the mental health system has had profound effects on the well-being of Black women including myself. A study by the American Psychological Association (APA) revealed that cultural competence among mental health providers is lacking.
There are many trainings available for Healthcare providers that contribute to the lessening of discrimination. Of course the resources are only useful if the teachings are applied. I believe that lack of representation in study guides and educational material provided to studying health professionals also contributes to systematic discrimination.
Though there are several barriers against us, too many to name, I implore you to take care of yourself and ALWAYS ADVOCATE FOR YOURSELF. If your provider won’t hear you, there’s always someone higher.
How often do you evaluate your mental health?
Evaluating your mental health is an ongoing process that requires self-awareness, reflection, and a commitment to self-care. By recognizing the signs of mental health issues, reflecting on your daily life, assessing your stress levels, evaluating your support system, practicing self-care, and seeking professional help when needed, you can take proactive steps towards mental well-being.There is not a one- size fits all strategy so if you don’t have an evaluation system, let us know and we will get you some resources.
As I said earlier, one of my favorite resources to use are the Holistic Therapy and Wellness Cards from Milk & Honey Therapy. If you end up purchasing some, let me know how they work for you!
3 Things That Have Helped Me Improve My Mental Health: Knowing, Growing, and Glowing
These principles have helped me navigate through life's challenges.
1. Knowing: Self-Awareness and Understanding
Knowing yourself—your triggers, strengths, and weaknesses—is crucial. My journey of self-discovery allows me to understand what makes me tick and how to avoid the things that make me tock.
Self-Reflection: Journaling has been an invaluable tool. Writing down my thoughts and feelings helps me process my emotions and identify patterns in my behavior. Regular self-reflection has enabled me to become more in tune with my needs and emotions.
Mindfulness: Practicing mindfulness, staying present and aware of my thoughts without judgment. Techniques such as meditation and deep breathing exercises have been instrumental in reducing anxiety and strengthening mood management.
2. Growing: Personal Development and Learning
Setting realistic and achievable goals give me a sense of purpose and direction. Whether it's personal, professional, or health-related, having goals to strive towards keeps me motivated and focused.
Embracing Change: Accepting that change is a natural part of life is liberating. Instead of fearing change, I now see it as an opportunity for growth and self-improvement.
3. Glowing: Self-Care and Positivity
Taking care of myself and fostering a positive mindset has been essential in maintaining my mental health. Glowing from within involves nurturing the body, mind, and spirit.
Gratitude Practice: Focusing on gratitude shifts my perspective and increases my overall happiness. Regularly reflecting on the things I'm thankful for motivates me to cultivate a sense of positivity, allowing me to focus on solutions rather than problems.
Positive Relationships: Building and maintaining relationships with those who uplift and inspire me has created a strong support system that I can rely on during tough times.
Mental Health Maintenance
Prioritizing mental health maintenance is essential for thriving in all areas of life. Empower yourself with knowledge and resources to address the issues you seek to resolve. Surround yourself with people who understand and support you. Friends, family, and community groups can provide emotional support, practical advice, and a sense of belonging.
Create a self-care routine that includes activities that nurture your body, mind, and spirit. This can include exercise, skincare, hobbies, meditation, and adequate rest.
Set Boundaries. Learn to say no. Protect your time and energy at all costs. Prioritize activities and relationships that contribute positively to your well-being.
Consider Therapy. Therapy can be a valuable tool for managing mental health. Especially therapists who have experience working with Black women and understand the challenges you face.
Utilize Community Resources: Many communities offer mental health resources, such as counseling services, workshops, and wellness programs. Take advantage of these resources to support your mental health journey.
Maintaining mental health requires intentional effort and self-compassion. Remember, your mental health is just as important as your physical health, and you deserve to invest in your well-being. Let's continue to support and uplift one another as we navigate this journey together.
Some Things You Can Do to Celebrate Minority Mental Health Month
Make a positive impact on your mental health and the mental health of those around you.
1. Educate Yourself and Others: Understanding the systemic barriers and cultural factors that impact mental health can help you become a more informed and compassionate advocate.
Use your platform—whether it's social media, your workplace, or community groups to share information about minority mental health. Highlight the importance of mental health awareness and provide resources that can help others learn more.
2. Support Minority Mental Health Organizations: Consider donating to organizations that focus on minority mental health. Your contribution can help fund programs, services, and research that address the unique needs of minority communities. Some organizations to consider include the National Alliance on Mental Illness (NAMI), Mental Health America, and the Black Emotional and Mental Health Collective (BEAM).
Volunteer Your Time: If you're able, volunteer your time with organizations that support minority mental health. Whether it's participating in awareness campaigns, helping to organize events, or providing direct support, your efforts can make a significant difference.
3. Engage in Self-Care and Wellness Activities: Use this month as a reminder to prioritize your own mental health. Do things that bring you joy and relaxation.
Minority Mental Health Month is a good time to re-prioritize your mental health journey. Every step you take toward your own awareness and wellness is a step toward a healthier, more resilient community. Let's celebrate Minority Mental Health Month with intention and purpose, knowing that together, we can create a brighter future for ourselves as well as those around us. Wishing you peace and clarity Queen!
With love and gratitude,
Devony “Deedee” Bailey
