Infographics

The Importance of Self-Care for Working Professionals

Written by: Sherrelle Wright, LPC

Who Are You Under Your Mask?

Written by: Trina Lynn Murray, LCSW 

Do we mask up to hide the stress of rearing children, managing a relationship, or a career? Is it the house, repairs, finances, or childhood trauma? Could it be our broken hearts or the long lingering grief we hide? 

It’s easy to feel the pressure of being insufficient in a world that often glorifies perfection. 

An image of having it all together. Social media, workplace culture, and even personal relationships can amplify this need to appear polished, in control, and unfazed by life’s challenges. However, what happens when the mask falls off? 

The weight of pretending 

Carrying the weight of perfection is exhausting. Pretending to have it all together can create a disconnect between your true self and the image you present to the world. Keeping the mask on often leads to feelings of loneliness, anxiety, and a sense of imposter syndrome. The mask may provide temporary validation, but it comes at the cost of authenticity and genuine connection 

of oneself. 

Fear 

One of the reasons we cling to the mask is fear. Fear of judgment, rejection, or weakness. Vulnerability feels risky, but it’s also where true growth and connection happen. When you let go of the need to be perfect, you open the door to deeper relationships and a true understanding of oneself. 

You Without the Mask

Letting go of the mask is not about giving up or falling apart, it’s about stepping into your truth. When you stop trying to control how others perceive you, you create space to explore who you really are. Your values, passions, strengths, and even your imperfections. This self-discovery can be liberation and empowering. 

How to Allow the Mask to Fall Off 

First, acknowledge the mask. Then, identify the areas in your life where you feel the need to appear perfect. Reflect on why this might be and most importantly, what it’s costing you. 

Second, practice vulnerability. Start small. Identify a safe space to share something about yourself. Notice how it feels to let your guard down. 

Third, celebrate that you have a safe space to share. 

Fourth, treat yourself with kindness. 

Finally, redefine success. Shift your focus from external valuation to internal fulfillment. Surround yourself with people who value you because having a safe space to be yourself is invaluable. 

The Way Forward 

Discovering who you are without the mask is a journey. It’s about peeling back the layers of self-imposed pressures to reveal the unique, imperfect, and beautiful person beneath the surface. So, ask yourself: Who are you when you let go of the need to have it all together? The answer might surprise you –– and it might just set you free.

Embracing the Mid-Year Reset: Strategies for Recharging and Realigning Your Goals

As we reach the midpoint of the year, it’s the perfect time to take a step back, reflect, and reset our goals. The hustle and bustle of daily life can sometimes lead us astray from our intentions set at the beginning of the year. June, with its longer days and warmer weather, provides an ideal opportunity to reassess our progress and make necessary adjustments. Here are some strategies to help you recharge and realign your goals for a successful second half of the year.

1. Reflect on the Past Six Months

Start by taking a moment to look back at the first half of the year. What were your achievements? What challenges did you face? Reflecting on these experiences can provide valuable insights and highlight areas where you excelled and where you might need to focus more attention.

2. Revisit Your Goals

Reevaluate the goals you set at the beginning of the year. Are they still relevant to your current situation and aspirations? It’s perfectly okay if some goals no longer resonate with you. Adjust them or set new ones that align better with where you are now and where you want to go.

3. Prioritize Self-Care

Self-care is crucial for maintaining motivation and productivity. Take time to recharge your physical, emotional, and mental health. Whether it’s through regular exercise, meditation, hobbies, or spending quality time with loved ones, make self-care a non-negotiable part of your routine.

4. Create a Plan of Action

Once you’ve realigned your goals, break them down into actionable steps. Creating a clear plan with smaller, manageable tasks can make achieving your goals less overwhelming and more attainable. Set deadlines to keep yourself accountable and track your progress regularly.

5. Embrace Flexibility

Life is unpredictable, and being adaptable is key to staying on track with your goals. Be open to changing your plans if necessary and don’t be too hard on yourself if things don’t go as expected. Flexibility allows you to navigate challenges more effectively and maintain a positive mindset.

6. Celebrate Small Wins

Recognize and celebrate your progress, no matter how small. Celebrating achievements, both big and small, can boost your motivation and reinforce positive behavior. It’s a reminder that you’re moving in the right direction and that your efforts are paying off.

7. Seek Support and Accountability

Sharing your goals with friends, family, or a support group can provide encouragement and accountability. Consider finding an accountability partner who can help keep you on track and offer support during challenging times.

8. Focus on Mindfulness and Gratitude

Practicing mindfulness and gratitude can enhance your overall well-being and keep you grounded. Take a few moments each day to appreciate the positive aspects of your life and to stay present. This practice can help reduce stress and increase your overall happiness.

The mid-year point is a wonderful time to pause, reflect, and reset. By taking proactive steps to realign your goals and prioritize your well-being, you can set yourself up for a successful and fulfilling second half of the year. Remember, it’s not about perfection but progress. Embrace the journey, celebrate your efforts, and keep moving forward. Here’s to a revitalized and goal-oriented remainder of the year!

Empowering Tomorrow: Children’s National Mental Health Awareness Day

Celebrating National Minority Health Month: Prioritizing Equity and Well-being

April marks National Minority Health Month, a time dedicated to raising awareness about health disparities that persist among racial and ethnic minority populations in the United States. It’s an opportunity to shed light on the importance of addressing these disparities and promoting health equity for all communities. In this blog post, we’ll explore the significance of National Minority Health Month and discuss ways to prioritize the health and well-being of minority populations.

Understanding Health Disparities: Health disparities refer to differences in health outcomes and access to healthcare services among different population groups. These disparities are influenced by various factors, including socioeconomic status, education, environment, and access to healthcare. Unfortunately, racial and ethnic minority groups often face disproportionate barriers to quality healthcare, leading to higher rates of chronic diseases, lower life expectancies, and overall poorer health outcomes.

The Impact of COVID-19: The COVID-19 pandemic has further highlighted existing health disparities, with minority communities experiencing higher infection rates, hospitalizations, and mortality rates compared to white populations. Factors such as limited access to healthcare, crowded living conditions, and underlying health conditions contribute to the increased vulnerability of minority groups to the virus. National Minority Health Month serves as a reminder of the urgent need to address these disparities and ensure equitable access to healthcare services, particularly during public health crises.

Promoting Health Equity: Achieving health equity requires collaborative efforts from policymakers, healthcare providers, community organizations, and individuals. Here are some key strategies to promote health equity:

1. Culturally Competent Care: Healthcare providers should receive training in cultural competency to better understand and address the unique needs of diverse patient populations.
2. Increasing Access to Healthcare: Efforts to expand healthcare coverage and improve access to primary care services, including preventive screenings and vaccinations, are essential for reducing disparities.
3. Addressing Social Determinants of Health: Addressing social determinants such as poverty, housing instability, and food insecurity is crucial for improving health outcomes in minority communities.
4. Community Engagement: Empowering communities to take an active role in promoting health and wellness through education, outreach programs, and grassroots initiatives.
5. Advocacy and Policy Change: Advocating for policies that address systemic inequalities in healthcare, including Medicaid expansion, affordable housing initiatives, and investments in underserved communities.

As we observe National Minority Health Month, let us renew our commitment to advancing health equity and eliminating disparities in healthcare. By working together to address the social, economic, and environmental factors that contribute to poor health outcomes, we can create a healthier and more equitable future for all Americans. Let this month serve as a catalyst for meaningful action and lasting change in the pursuit of health equity for minority populations.

Am I Depressed? 6 Signs You Should Know About

Everyone feels low from time to time, so it’s not always easy to know when it is part-and-parcel of daily life, and when it’s time to seek help. In most cases, it is short-term and self-correcting, but for a significant minority this is not the case. For those individuals, it is important to seek treatment just as you would any other health condition. Here we discuss six warning signs which, together, might indicate that it’s time to seek professional help.

What are the signs?

1. You’ve been feeling low or irritable for most of the day, every day for two weeks or more. You might have found yourself worrying about past or future events for long periods of time, or simply feeling sad, cross or tearful. Sometimes it’s hard to recognize a gradual change – have others noticed that you don’t seem your usual self?
2. You’ve lost interest in activities that you used to enjoy. Perhaps you have been seeing less of your friends or family recently, have stopped going to the gym, or cooking balanced meals. This is really about recognizing changes in what’s normal for you – no one is saying you have to exercise five times a week or eat your greens, but changes in your routine can offer concrete indications that your mood is changing.
3. You are struggling to concentrate. You might notice that you struggle to focus when reading or watching television, for example, or to follow the thread of a spoken conversation. This could be affecting your performance at work, or limiting your ability to perform routine tasks such as food shopping. Again, we are looking for a change in what’s normal for you, so if concentration has always been something you find tricky there is little cause for concern.

Bear in mind that no one of these signs is in itself indicative of depression, and there are other, perfectly good reasons for each of these symptoms occurring. It’s also important to know that there are several types of depression and each can present in different ways – read more about types of depression. A GP is always a good first port of call, as they can signpost you towards more specialist services if necessary. Otherwise, if you are sure you’d like to see a mental health professional, consider making an appointment to see a psychiatrist who will be able to give you a diagnosis and advise you on which treatment might work best for you

A GP is always a good first port of call, as they can signpost you towards more specialist services if necessary. Otherwise, if you are sure you’d like to see a mental health professional, consider making an appointment to see a psychiatrist.

In three words I can sum up everything I’ve learned about life: it goes on.

– Robert Frost

Can depression be cured?

Depression, like many mental health conditions, follows ‘the rule of thirds’: One third of sufferers will make a full recovery, one third will partially respond to treatment, and one third will not benefit from treatment at all. Your age, the duration of your symptoms, having a family history of depression, and co-occurring mental or physical health difficulties might all affect your prognosis. Some researchers believe that there is evidence for a ‘scarring’ effect, where the likelihood of suffering from a relapse in depression increases with the number of episodes you have already had. There is also an increased risk of suicide associated with severe depression.