Mental Health Check, You Good Sis?
Society has endured numerous hardships and changes since the start of 2020. Adjusting to the new and ever-changing norms of current society can have an impact on mental health, resulting in undesirable and sometimes harmful shifts in mood and behaviors. Due to this, it’s critical for members of society to take their mental health seriously. Individuals need to care for their mental health just like they would their physical health. For example, you may contact your primary care doctor after noticing a rash that does not go away in a couple of weeks. So why if you are feeling anxious for a couple of weeks you don’t call a professional counselor for help? Just a thought.
In my private practice we have been receiving an influx of calls from new clients seeking counseling due to trauma, anxiety, and depression. It shows that these current times are a test to our mental health, and there should be no stigma associated with seeking professional help. As a Licensed Mental Health Counselor and Certified Perinatal Mental Health professional, I would encourage those individuals with moderate to severe anxiety and/or depressive symptoms to seek professional counseling. As I will be focusing this blog post on coping strategies, I want you as the reader to be aware that these are coping skills to use when stressed. However, should not be used as a means to substitute for professional help.
I always encourage clients to work towards developing a list of coping skills that feels comfortable to them. Just to name a few strategies: guided meditation, yoga, cardio exercise, music, dancing, socializing with friends, being in a calming environment, imagery, self-compassion, journaling, mindfulness practices, art, aromatherapy, Rose Quartz facial massager, poetry, reading, sitting under a tree and observing your five sense, building positive routines during your morning, afternoon, and night. Practicing these strategies in times of positivity, as well as, in times of feeling low will help you accept these new skills into your lifestyle. We want our mind and body to associate these skills as tools that can be used in any situation.
Herbal teas can be helpful in decreasing anxiety and depressive symptoms. It is also a fun way to incorporate it into your morning and nighttime routine. To name a few: green tea consumption increases dopamine and serotonin, which has been linked to reducing symptoms of depression. Kava tea is widely used as a ritual for many Pacific Islands as an anxiety remedy.
Recent studies have shown Kava to activate the GABA receptors in the brain which is known for the feeling of anxiety. Interesting findings have shown Passionflower linked to improve sleep quality. Be mindful that these tools alone do not completely treat depression/anxiety. Contact your healthcare provider if these teas can be consumed without any effects to your health or medications.
Suggestions on essential oils to help with anxiety and depressive symptoms: Chamomile, Lavender, Lemongrass, Grapefruit, Frankincense, Jasmine, Peppermint, and Orange.
Suggestions for journaling: Zen as F*ck, Start Where You Are, Gratitude Journal for Men.
If you are seeking to apply these new coping skills into your life I challenge you to also evaluate your sleep schedule, water intake, and daily nutrition. In order to see improvements in our moods and behaviors we need to be mindful of restful sleep, staying hydrated with water, and eating balanced healthy meals that will increase our energy levels.
Written/Submitted by: Tanairy Fernandez
Tanairy Fernandez is a bilingual Licensed Mental Health Counselor specializing in Anxiety and Depressive Disorders. Tanairy has extensive experience counseling clients with Anxiety, Panic Attacks, OCD, Depression, Perinatal Mood and Anxiety Disorder (Pregnancy and postpartum), and Adjustment to life changes. Tanairy treats children, adolescents, and adults. She has a clinical background in Cognitive Behavioral therapy (CBT) with a focus on Mindfulness and Play therapy.
In addition to her full time practice she is a volunteer for the Postpartum Support International (PSI) Spanish Helpline. She serves as a Clinical supervisor for the Graduate Mental Health Counseling internship program.
