May is national mental health awareness month! One of the themes that resonated with me is “more good days, together” which is all about how we can create more community and embrace a deeper connection to and awareness of our concept of “good days.” In a time where we are constantly inundated by what’s wrong and systemic dysfunction, it’s necessary to take a step back to focus on what’s in our control. Mental health is a real part of all of our lives and many of us struggle in various ways whether it’s anxiety, depression, suicidal thoughts, c/ptsd, deep trauma, etc. In fact, 1 in 5 people will experience a mental health episode EACH YEAR. Navigating mental health challenges takes a lot of energy, courage, and support not only from those closest to us but also from our commUNITY at large. Personally, I have struggled with anxiety for years and continue to explore new ways to navigate how to take care of myself while also leaning in to my community. Not everyday is a good day. Some days are just days. Sometimes we’re just striving to get through and on to the next one—and that’s okay! It’s time we normalize that a “good day” doesn’t look the same for every one but we can all experience our version of what that is and can be.

LOV’s Theme: Radical Love, Vulnerability, & Connectedness

This year for mental health awareness month, we are focusing on radical love through vulnerability and connectedness. One of the silent experiences of struggling with mental health is the shame it causes. Shame for not being who you thought you were, or showing up how you wanted, or simply being able to navigate life without feeling like “too much.” This is why community can literally save lives! It picks us up when we need it while also giving us a place to soften into the darkest parts of ourselves or day. So this month, I challenge you to lean into your community. Let’s explore a few ways to do that!

Engaging Your CommUNITY

Having a sense of community can be a powerful resource to help navigate mental health challenges. Leaning in to those that we love can not only be healing but also reinforce that we’re not alone. While being open about what we’re going through can be challenging, it can be a powerful catalyst to helping us find more connectedness with others and the world in general. Silence equals shame and shame equals isolation. These suggestions are not only ways that can encourage you to open up but can also help to support more positive mental health experiences. This month consider trying the following with someone you love and feel safe with:

Move your body: Exercise is scientifically proven to help improve mood, reduce anxiety, and release feel-good endorphins. Couple this with a loved one and it makes for a great opportunity to experience (WE)llness. Consider trying this yoga flow with a friend or simply getting out for a walk.
Silent (insert activity here): Think silent disco, body doubling, reading, doing chores together, etc. This can be a great opportunity to lean into low stimulation, low effort activities while still experiencing connectedness. Local libraries (find your local California library) are also great, low stimulation places to visit with activities available throughout the week.
Cook a meal: Cooking can be a great way to relieve stress, increase focus, and find present moment awareness. When done with others we also have the opportunity to experience laughter, love, and enjoy a home-cooked meal. Many local community college offer these types of classes through community education or consider checking GroupOn for local deals.
BONUS - phone a friend: A simple 10-15 minute phone call can be a great mood booster. One study even suggests that talking on the phone with a loved one can reduce cortisol (in women). It’s science! If you struggle with the anxiety of connection, consider sending your friend a voice note instead or opting out of FaceTime/video calls if that feels like too much.

Small Things That Make A Difference

Building and engaging in community is a great way to support our mental health but it is not the only way! Sometimes, the first step to even asking for or receiving help is recognizing that we can’t do it alone. This takes a lot of bravery and courage! While 1 in 5 individuals may experience a mental health challenge a year, not all are considered crisis or chronic. A lot of mental health care starts with our self care—our relationship with self, how we take care of our bodies, challenging the stories in our mind, and finding new ways to rewrite the script and find presence. The mind can sometimes go rogue-thinking, doing, believing, or imagining what is not real or supportive. It is up to us to consistently find ways to disrupt this process when possible. There is no magic wand or secret fix to make things better but there are small things you can do to improve over time

Get help - Therapy, support groups, coaching, and spiritual support are all great ways to help you learn more about what you’re experiencing and establish new habits, resources, or ways to navigate. Many healthcare providers offer free access to mental health resources like the ones listed below.
Get it out of your head - Rumination (a cycle of negative thinking) blocks us from seeing things objectively, clearly, & fairly. Taking time to journal (written, video, or voice), venting, and questioning our thoughts can help reduce the noise and find greater objectivity. Developing a spiritual relationship (not religion) can also give you greater clarity and acceptance in life.
Find a hobby - Cooking, reading, writing, drawing, painting, pickleball, dance, seeing movies, hiking, kniting, crochet—the list is endless! Having a hobby that is personal, low cost, and something that is just for YOU gives you a safe space to turn to when the rest of the world becomes overwhelming
Get sunlight - Sunlight is an underrated form of medicine for our mental health! Especially for those who have higher levels of melanin, sunlight is crucial to overall health and wellbeing. Even if you are not a more melaninated individual, proper exposure to sunlight and vitamin D encourages better mood, cognitive functioning, and bone health.
Volunteer or give back - Shifting the focus from ourselves to someone else in need may be a great way to redirect our energy and find fulfillment. Finding a cause you care about and dedicating time to it by volunteering or attending events gives you a connection to the world beyond what lives in your head. This can be a great way to develop greater connection to all things, inspire you to action, and find community. Consider finding a cause to give back to today. Not sure what to do? Consider fostering an animal from the shelter!
Incorporate small mindfulness breaks - One of the best ways to practice mindfulness is to incorporate it into small moments in your day. Whether you’re sitting on the couch watching TV, transitioning tasks, or observe yourself in a thought spiral, 1-5 minute mindfulness breaks can get you out of your thinking mind and into your feeling body. Incorporating your 5 senses is an interactive way to disrupt the thinking pattern and practice awareness of the present moment. Focusing on altering the breathing (adding holds, experimenting with the length of the inhale/exhale, etc.) is also simple but effective. Consider trying a guided mindfulness activity online using apps like Calm, Insight Timer, or Headspace.

Take Good Care

While this may not fix or even change anything, it does allow those closest to you to see you and hold space for you. Remember, you are not alone! I encourage you to explore what your version of a “good” day looks like right now. Maybe it’s just getting through each moment and finding presence where you can—and that’s okay. Take good care of yourself.

ADDITIONAL RESOURCES

If you are experiencing a mental health emergency, support is available! Contact 9-1-1 for urgent crises or text/call 9-8-8 to be connected to local services.

Mental Health America Mental Health Awareness Action Guide

Mental Health Awareness Month Weekly Overview - SAMHSA

National Institute for Mental Health - Getting Help

Therapy for Black Girls - find a therapist near you

NAMI Mental Health Fact Sheets