What is a mental illness stigma? The word stigma refers to a trait that elicits social disapproval. Stigmas are often assigned to people with mental illness and can also affect people who break any kind of taboo (American Psychological Association).

Certain illnesses that have a negative perception, or stigma, attached to them, can make people feel especially isolated and excluded from the people who do not manifest that stigma. A stigmatized illness like schizophrenia, for example, is more likely to be met with judgment, distancing, and social isolation, than an illness such as cancer.

Here are three types of stigma and ways that they impact people who experience mental illness. We also explain key ideas for people who want to challenge stigmas and work toward a more understanding, compassionate world.

1. Public Stigma Occurs When People View a Trait or Disease as “Bad” or “Wrong”

Public stigmas manifest when groups of people believe that some traits are more desirable or “normal” than other traits. Because some stigmas are visible, such as having a visible disability, many people who have stigmas need to negotiate an ableist world that directly and indirectly challenges their worth. There are stigmas against people with mental health conditions, although that is slowly changing.

Erving Goffman conveys the social ramifications of stigma in his 1986 classic, Stigma: Notes on the Management of Spoiled Identity. Goffman’s sociological review of stigmas explores how public stigmas and stereotypes differ across cultures and throughout history.

Public stigmas can have harmful ramifications when they cause people to associate negative feelings and behaviors with an entire group of people, and then create policies to oppress that “othered” group. For example, if there is a public stigma for people struggling with drug addictions, and there is a stereotype of “drug addicts being bad or dangerous,” then city-wide officials who abide by those beliefs might be less likely to allocate funding for rehabilitation programs or transitional housing.

2. Self-stigma Can Happen When People with Stigmas Internalize Shame

There can be a harsh cycle of self-loathing for people who internalize the judgment they receive and in turn, blame themselves for their difference rather than question socially reinforced hierarchies.

You can recognize self-blame and shame when people make comments like, “I don’t deserve to get better” or “I am a burden to myself and society.” Rather than recognizing the complicated interplay of social and political spheres, people with self-stigmas are more likely to blame themselves.

Because of self-stigmas, people are more reluctant to ask for help, due to a myriad of reasons, including a possible belief that they don’t deserve different treatment from society.

3. Structural Stigmas Exist in the Policies that Marginalize People with Stigmas

Let’s focus on mental illness. Structural stigmas for mental illness can be seen when workplace policies discriminate against people for having a mental illness, but not against people for having a “body” illness. Both types of discrimination are not always legal, but they can happen in covert ways that are difficult to track.

Structural barriers can be embedded in healthcare policies, employment and income options, housing options, education systems, criminal justice policies, immigration policies, reproductive rights, and more. For example, many people with schizophrenia who are trying to secure a job or housing feel that they cannot disclose that information because they would “never be hired” on account of their illness–even if they manage their illness with therapy and psychiatry. People who have been incarcerated and have mental illness may face double discrimination for breaking two social taboos at once. Landing a job while having a stigmatized identity can be difficult.

Exploring Stigmas: Raising Awareness is the First Step

One way to expand your awareness of stigmas is to ask yourself any of the following questions. Note or record your thoughts and over time, as you learn more about public stigmas, self-stigmas, and structural stigmas, see how your answers adapt.

Questions that explore stigmas:

• What do I define as a ‘normal’ body?
• What counts as a ‘normal’ occupation for me?
• What do I consider a ‘normal’ living situation?
• What is a ‘normal’ problem to have or show in society?
• Where did I absorb my ideas of “normal?”

People are most likely to empathize with people we can relate to, so try to not blame or judge yourself for whatever biases arise. Instead, ask where they may come from, these subtle messages that some lives matter more than others.

For example, if you feel more empathy toward a woman who lives in a house and is a teacher who is having a bad day, than, say, a woman without a house who has schizophrenia and is also having a bad day, you may want to ask–from a place of curiosity, not blame–why that is. Stigmas often relate to a bigger personal and social question: how do we decide who gets empathy? The book Misery and Company by Candace Clark offers more insight around this complicated question and its real-life ramifications.

More Ways to Learn about Stigmas

Remember that stigmas change over time. For example, in the 1950s, people who went to therapy risked being stigmatized. Now, social norms have shifted so that among some cultures, it’s seen as an asset if you prioritize your mental health and have a therapist for added support.

Here are three additional ways you can take your knowledge of stigmas to the next level.

1. Host a book club with Erving Goffman’s sociology book, Stigma: Notes on the Management of Spoiled Identity. Gather to discuss how your idea of stigmas has changed after reading this book, if applicable.
2. Ask yourself if you have ever felt the impact of a public, self, or structural stigma. Write your personal story down and if you feel safe, share your story with a friend, colleague, therapist, or someone you know. One way of reducing the harm of stigmas is to talk openly about how stigmas have personally impacted our life; of course, this also puts the burden of change on the person already impacted by the stigma, which is not ideal.
3. Call out stigmas when you see them, especially if the stigma does not directly target you. You can be a mental health ally when someone says a harmful comment at work, for example, that makes fun of people with mental illness. There are ways to handle this in a way that makes the person who made the comment feel open to learning, such as waiting for a private moment to pull them aside and tell them how the comment affected you.

Can Therapy Deepen My Awareness of Stigmas?

Therapy can help people assess the beliefs and values that inform how they live and how they value the people around them. Therapists and counselors can also help people gain tools for how to manage a stigmatized illness and have compassion for themselves, rather than internalized shame.

We encourage residents in Redding, Eureka, Fairfield, Monterey, Salinas, Red Bluff and Hollister to request an appointment to work with a NAMHS therapist in person or inquire about our online therapy care.

The post Mental Illness Stigmas appeared first on North American Mental Health Services.

It’s great that people get support when they need it, and you can also choose therapy when you’re doing fine.

In other words, everyone can benefit from heightened self-awareness, communal awareness, and communication skills. Maybe you or your family have habits you would like to change together. Maybe you want to improve your communication skills with coworkers or partners. Therapists can help.

Can Online Therapy Help Me with Communication?

Increased self-awareness and advanced communication skills help people navigate the easy and the hard parts of life. Online therapy gives people tools to practice self-care, set boundaries, communicate their needs, and prioritize healthy relationships.

Despite what the movies show, therapists do not only support people when they are in the depths of despair–although they can and do support people in crisis. Therapists also help people work toward their goals and practice breathing, mindfulness, and other stress management techniques.

Take the time to find the right therapist. Some therapists offer cognitive-behavioral therapy (CBT). Others specialize in dialectical behavior therapy (DBT) or other approaches. Do a bit of research and find what works for you.

Therapy Near Me: How to Find a Therapist

At HomePsych, our  online therapists make online therapy easy and accessible. Request an appointmentto begin.

The post Therapy Helps Individuals, Couples, and Families Thrive appeared first on North American Mental Health Services.

A therapist may provide self-assessment tools like a “life balance wheel” to help people reflect and change their habits. It is always a good time to reflect on how grounded you feel in various areas of your life. A completed life balance wheel is a helpful visual that may make it easier to identify what areas of your life need more attention and care.

We hope this article on balance–complete with a life balance wheel visual–is useful to you on your mental health journey.

What is Life Balance?

Asking what balance is is a bit like asking what the meaning of life is: you may get different answers depending on who you ask and depending on their personal, spiritual, and social beliefs.

The dictionary from Oxford Languages defines balance as “a condition in which different elements are equal or in the correct proportions.” Therapists help people figure out what elements of their life are not in a proportion that feels good, and develop a strategy to realign time and commitments. People can fall “out of balance” when they work too hard and have less time for friends and family; conversely, a toxic relationship might demand more time and attention, and make someone might feel out of balance and unable to devote enough time to their career or hobbies.

Therapists and counselors use cognitive therapy to discuss and address conflicts that people may face in their work-family balance.

How to Use a Life Balance Wheel

First, ask your therapist for a self-assessment tool like a life balance wheel. We recommend pairing this reflection with cognitive therapy, so you can actualize what habits you want to change to move toward balance. If you do not have a therapist, you can still print the life balance wheel from this article. Alternatively, you can draw a circle on a large piece of paper and make your own life balance wheel.

Once you have your life balance wheel, allot at least 10 minutes to sit down and reflect. Rate how satisfied you are, on a scale of 1–10, with each of the 8 categories in your life. On the life balance wheel in this article, those categories include family, relationships/love, career/study, wealth/finance, health/fitness, service/community, social/friends, and spiritual/self-time. Mark the ratings accordingly, so that the higher rankings show more areas filled in toward the outer edge of the circle.

You can also do this activity with your partner or an “accountability buddy” and discuss the reflections afterward that you feel comfortable sharing.

For Best Results, Prioritize Mental Health

Making a life balance wheel can help you realize what is in alignment and what needs fixing. Sometimes, what “needs fixing” is complex. Or, better said, what needs fixing is something that needs healing. For example, maybe after the self-assessment, you feel that you are not satisfied with your social/friends and your health/fitness category. But how do you work toward greater satisfaction in those areas, and in a way that feels sustainable for long-term growth and change?

Remember that therapy changes lives. With the life balance wheel, maybe there are underlying mental health issues at play that influence your satisfaction with various areas of your life. For example, therapy can help you gain tips to ease anxiety and depression, which in turn can influence the relationships in your life.

Many people feel that having a therapist keeps them accountable to their goals and also provides a deeper reflection on what their goals are, and why. You also do not need to “hit rock bottom” to consider therapy; many people pursue mental health support when they are doing okay, but have a few areas of their life that they wish felt more balanced. Other people invest in their mental health when they want to gain helpful tools for navigating life.

Find the Right Therapist For You

Speaking with a healthcare professional can also bring balance and clarity into your life. At North American Mental Health Services, we believe that feeling better starts with finding someone to listen to your experiences.

If you or a loved one need help to manage life’s challenges, and you are interested in working with a therapist in Redding, Eureka, Fairfield, Monterey, Salinas, Red Bluff and Hollister , or Monterey, contact us. NAMHS also offers online therapy.

The post How To Use A Life Balance Wheel: Tips From A Therapist appeared first on North American Mental Health Services.

Single people can live rich, meaningful lives, especially when they receive insight from therapy. It is normal to seek intimacy and connection with others, and there are many benefits from deep connections. It is also vital to begin with oneself and find out how to feel fulfilled, no matter the presence or absence of romantic love.

Whether already finding happiness and fulfillment as a single person, or wanting to move toward a more joy-filled life in singlehood, there are lots of steps one can take.

There are many types of therapy. Each of them can help you unlock your best life.

Therapy helps people manage stress and learn more about themselves

In the 1950s, the societal image of therapy–based on movies and other media–was stigmatized. People raised in this generation often express how they did not seek therapy due to fear of being seen as “crazy” or “messed up.” Now, many people, academic institutions, and workplaces acknowledge that therapy is one of the healthiest practices anyone can do, regardless of their current mental state.

In sports, the best athletes have coaches and those coaches make them stronger, faster, and better. Therapists are like coaches but for everyone, and they offer professional support and often, decades of experience.

Newly single people might be processing recent changes and need someone to help them ascertain the next steps. Other people may feel great about their singlehood except for when big social events, like the holidays, occur and they wish they had helpful tips to manage stress.

Everyone in life, no matter their mental state, can benefit from a mental health coach.

Does Therapy Work For Everyone?

Therapy can benefit everyone depending on the quality of the therapy, the skill level of the therapist, and the effort people bring to their sessions. At NAMHS, our practitioners are LMFTs (Licensed Marriage and Family Therapists), LCSWs (Licensed Clinical Social Workers), and LPCCs (Licensed Professional Clinical Counselors). As general guidance, make sure that you find a therapist who is licensed.

If people resist therapy, it could be worth exploring that resistance with a therapist. Behind that behavior, is there a struggle with accepting help, trusting authority figures, or believing one deserves to feel better? If the latter reason resonates, that could mean that it is time to focus on self-love.

Therapy can be helpful when people experience transitions, such as a romantic breakup, death of a family member or friend, changes at work, or even seasonal changes. If therapy can change lives, why not give it a try?

Loving Yourself Matters, Whether Single or Not

Many people express the need to be loved by someone. There is nothing wrong with this desire, but it’s also important to love oneself. It can lead to unhealthy relationships when people lean on one person to remind them they are loveable and desirable. It is also a lot of pressure for one human to make someone feel that way all the time; in this case, prioritizing self-love might mean prioritizing platonic friendships that bring meaningful connection into one’s life.

When people do not love themselves, whether out of shame, unprocessed trauma, etcetera, they also risk hurting other people. Ever heard the saying “hurt people hurt people?” It means that when people self-loathe, they often take that anger out on other people. The good news is that anyone can work toward loving themselves, even if the idea sounds intimidating or far-fetched.

One way to embrace self-love is to be more compassionate when plans or situations do not work out for you. For someone experiencing social anxiety while at a conference for work, they could “choose compassion” by reminding themselves of how awkward it can be to mingle–rather than berate themselves for getting overwhelmed. Or, if you are having a low self-image day, rather than beginning a crash diet, you could acknowledge the truth: you’re having a low self-image day. After acknowledging this, then you could seek a self-soothing activity that grounds you in the present moment, before making your next decision.

If you’ve ever heard someone say, “Oh I’m so stupid, sorry about that,” then you have heard someone who may struggle with self-love. You can respond to these kinds of statements by assuring that person, “You’re not stupid. You’re human.” This works in reverse too. For example, if your first thought after a simple mistake is, “I’m so stupid, I can’t believe I left my charging cord at work,” try to follow that statement with, “Actually, I’m not stupid. I’m human. And when I’m tired, I forget things more easily.”

By being more gentle with ourselves, we are more ready to extend compassion to others too.

Being Single and Loving Yourself is Possible

Each year, many people make resolutions like, “this is the year I will fall in love with someone.” As mentioned above, there is nothing inherently wrong with a resolution like this; however, as far as a goal you have more influence in making happen, it ranks fairly low. It can be hard to meet the right person, depending on various factors such as timing, openness, emotional availability, attraction, and compatibility.

If struck by loneliness, consider leaning into that “sharp point” as Pema Chodron writes in her book, When Things Fall Apart. With a licensed therapist, you can explore why being single scares you and begin the radical act of loving yourself as you are.

We encourage residents in Redding, Eureka, Fairfield, Monterey, Salinas, Red Bluff and Hollister to request an appointment to work with a NAMHS therapist in person or inquire about our online therapy care.

The post Single And Loving It: How Therapy Helps People Live Well appeared first on North American Mental Health Services.

Self-care is the practice of tending to one’s daily needs. In therapy, many clients and therapists discuss self-care and explore strategies to prioritize it for one’s mental wellness.

Many people reject self-care, not as a deliberate choice, but at a subconscious level based on low self-esteem, self-worth, or unprocessed trauma. Therapy helps people recognize their internal roadblocks to self-care. If you want to feel empowered and more closely with your values, it might be time to find a therapist who supports you.

By taking care of yourself, you can also take better care of those you love. If you feel like you do not deserve self-care or that “self-care is selfish,” we hope this article offers a fresh perspective.

Self-Care Lesson from Therapy #1 – It’s Okay to Enforce Boundaries

Expressing boundaries is integral for self-care. Establishing a boundary is not the hardest part of this process; enforcing the boundary is. One reason for this is that sometimes, people may  make you feel bad for setting a boundary, especially if they are not used to you doing that. They will adjust with time, especially if they are a mutually supportive friend, partner, etc., who values your wellbeing.

Chances are you have seen people express boundaries before. Has a relative ever said something like, “No phones at the table” or “No cursing in the house?” This type of boundary functions like a rule or “social norm” and they are often expressed by someone with authority, such as a parent or guardian. When you tell someone a boundary, you are communicating a rule that is important to you. If the power dynamic in the relationship is not equal, you may be met with resistance.

Maybe you have a friend who you enjoy spending time with, but if you spend too much time with them, you feel completely exhausted. It could be time to establish a “time boundary” with that person. Common questions about setting this type of boundary include, “How do I express a boundary without hurting my friend’s feelings?” or “Why do I feel guilty when I express a boundary?” Therapists offer guidance for questions like this, as the possible answers are worth exploring together.

Take a moment to consider where you could benefit from more boundaries, such as certain friendships, workplace dynamics, and family members.

Self-Care Lesson from Therapy #2 – Prioritize Healthy Relationships

Self-care is not only about the relationship with yourself, but also about the relationships you value around you. Each person has to manage how much time they devote to various relationships, including familial, romantic, platonic, and coworker relationships.

Do you have a friend who you wish you connected with more often? What stops you from initiating more hangouts with them? Some people feel that they do not deserve mutually supportive, platonic friendships. Other times, loving people devote their free time to someone who does not return any love and support.

Increased self-awareness and advanced communication skills help people navigate these more difficult conversations so that they can mend frayed dynamics and prioritize healthy relationships. Setting any type of goal requires accountability. Therapists can provide healing and hold you accountable too. They are there to listen and help you find hope.

Self-Care Lesson from Therapy #3 – You Are Allowed to Seek Joy

Lots of people need reminders that they are allowed to seek joy and feel loved. There are many reasons why different people have a hard time accepting self-love and joy, but a common factor is unprocessed trauma around abuse. Therapists can help survivors of abuse find and prioritize joy again, but it is important to find the right therapist.

When people experience domestic abuse, it can alter their beliefs about what they do and do not deserve. 30% of women and 25% of men experience intimate partner violence during their life; when this happens, it can make survivors anxious, depressed, and more.

If you are a survivor or if you are someone who has a hard time allowing yourself to seek joy, try to avoid blaming yourself and seek professional support from a licensed therapist. Remember that you deserve joy and love.

Therapy Near Me: How to Find a Therapist

Online therapy gives people tools to practice self-care, whether that means setting boundaries, prioritizing healthy relationships, or seeking joy.

At HomePsych, our online therapists make online therapy easy and accessible. Request an appointment to begin.

The post Self-Care is Not Selfish appeared first on North American Mental Health Services.

When new relationships emerge, many people experience excitement and increased anxiety. Some anxiety makes sense and may be unavoidable whether the relationship is platonic, romantic, or professional. But if uninhibited, fear can overtake joy. Therapy can help!

Online therapy gives people tools to label passing thoughts and fears as transitory without letting the thoughts overwhelm them.

Here are a few tips to keep “new relationship anxiety” at bay.

Common Anxieties Many People Share in Relationships

It is vulnerable to share time, hobbies, and your body with someone new. It also hurts to be rejected. As a subcategory of fear, anxiety serves a purpose and “wants” you to take action and prevent harm.

Common anxieties in new relationships may stem from questions like, “Does this person enjoy spending time with me? Does this person like me? Does this person want to continue this connection? Are they attracted to me?” These questions are understandable.

It makes sense that while bonding with someone, people want to make sure the connection flows both ways. Some of the above questions do not warrant any action: they are passing thoughts that may diffuse with time. If these questions occasionally occur, you can disregard them. If these thoughts are frequent, you may be experiencing high anxiety.

High anxiety robs people of the present moment. It can cloud one’s mind with endless concerns and in extreme form, cause panic attacks. Having a therapist can help reduce anxiety and help you recognize thought biases.

With Anxiety, Some Thoughts Are Simply Not True

Every day, the human brain processes 70,000 thoughts using over 100 billion neurons. With these numbers, it makes sense that of these 70,000 thoughts, there will be occasional distorted thoughts. Distorted thought patterns obscure the truth and do not always serve the person producing the thought.

How do distorted thoughts relate to anxiety experienced in a new relationship? Here is one example: imagine a new romantic relationship between two people, one of whom does not respond to texts quickly. If one has cumulative experiences of rejection, the neutral observation of “this person is not responding within five minutes of my text” might morph into catastrophizing.

Catastrophizing is a common thought distortion where one imagines the worst-case scenario. Maybe while waiting for the text reply, the person with high anxiety assumes, “this person is no longer interested in me. I should end things before they do.” While the latter may not be true, if one starts to believe that thought, it will influence the course of the relationship.

Thinking “outside the box” can help when anxious thoughts happen. In this case, what are other reasons that person might not be texting back quickly?

Mindfulness Activity for Anxiety: Picturing Thoughts as Clouds

Picture each thought as a cloud passing through your mind, carrying a statement. In the same way you might watch the clouds while lying on a field of grass, you can watch your thoughts float across your mind. In other words, do not accept every thought as a fact, just watch it move across your mind and diffuse into the air.

Remember that it is not possible that every thought–of the 70,000 thoughts per day–is based on objective truth. Thought distortions are biases that turn an observation into a perceived “truth” based on someone’s prior experiences and anxiety. Remember that it takes time to develop long-term trust in any new relationship.

At HomePsych, our online therapists make online therapy easy and accessible. Request an appointment to begin.

The post Anxiety In New Relationships appeared first on North American Mental Health Services.

Mental health refers to emotional, psychological, and communal well-being. With this definition, a mental health goal could be, “I want to be more present with my time” or “I want to recognize when I am anxious and take care of my needs better.”

We hope these tips from our NAMHS therapists help you reach your mental health goals. For professional advice, we recommend you find an online licensed mental health professional who can bring hope and healing into your life.

1. Ground yourself with facts about mental health

Once you have your goal, or as you make your goals, conduct a little research on mental health. This research may help you contextualize your mental health situation so you feel less alone and more inspired.

For example, if you are navigating mental illness, know that 1 in 5 people in the United States experience mental illness, according to the CDC. Hopefully, this reminds you that you are not alone and that there may be insight available from other people who also experience struggles similar to yours. Many people express feeling empowered the more they learn the facts.

2. Create specific and small “action items”

It may be tempting to make a goal such as, “be happier.” But this goal is vague and lacks a clear action. Without a clear step, there may be little progress toward this goal. The idea of being happier is fine, but it lacks a plan.

If this is your goal, make it more specific. You can begin by making a list of five activities that make you feel content, calm, safe, or happy. Once you make this list, stick it on your fridge or desk–somewhere you can see it every day. Add a sticker or check mark each time you do one of the activities. When the paper is filled with stickers, it’s time to make a new list. You can repeat the activities or find a new hobby waiting for your discovery.

The psychology of reaching goals is fascinating. Don’t underestimate how a tiny action may accumulate into significant shifts in your life, especially when it comes to mental well-being.

3. Get professional support with talk or online therapy

The human brain is complicated and life is complicated. Finding compassionate, licensed therapists is possible. At HomePsych, we make it easy to understand your options given your location, your medication needs, and your insurance.

You deserve to feel better. Get started today and discuss your mental health goals with a professional who can help you measure and achieve your goals. NAMHS has in-person therapy in Redding, Eureka, Fairfield, Monterey, Salinas, Red Bluff and Hollister and online therapy care available via HomePsych.

The post 3 Steps To Achieve Your Mental Health Goals appeared first on North American Mental Health Services.

The initial resistance to self-care may result from living in a country with movies that posit romantic love as supreme. While romantic love is wonderful, and many people crave companionship, romantic love is not a substitute for self-love.

Here are a few tips from one of our online therapists to put your self-care first, with your personalized spin on it.

Tip #1 – Find your top self-care activities

Self-care helps people cope with stress by offering sensory breaks and rejuvenation. Many activities can qualify as self-care, depending on the interests of the individual or group seeking relaxation. For some people, self-care might mean pampering themselves with a warm bath and scented candles; however, self-care is not limited to warm baths.

Self-care can be as simple as taking your lunch break outside or in a nearby park, with a view of nature. Other habits that can count as self-care include: making time for activities you love, saying “no” to group events that no longer interest you, finding a spiritual practice, or reading a book at night instead of scrolling through your phone. If you have a planner or notepad, start making a list of activities that make you relaxed, content, or joyful. Put the list where you can see it as a reminder of your options. When you have a 5-minute or a 5-hour time slot with no plans, do one of the activities on your list. To help you track your consistency, put a sticker or a tally to track how often you choose self-care.

Anyone can practice self-care. For more introspective self-care, which can include being more kind toward oneself or negotiating a guilt complex, having a therapist helps keep the practice consistent. With the trend of online therapy and teletherapy, more people are making therapy a part of their self-care routine.

Tip #2 – Remember that Romantic Comedies Are Not Realistic

Each year, romantic comedies bring joy to millions of people. From When Harry Met Sally to The Big Sick, there is no shortage of movies where single people become happier when united with a lover. Movies shape our cultural expectations even when we do not expect them to do that.

Take a moment to reflect on a movie about romantic love: what is the main message? Many movies follow a Cinderella plot where a lonely, sad person is promised an exciting life with a new, dashing person. But what about the people who do not find that person? Or people who do find that person and marry, but slowly feel miserable? Self-care can help people whether they are in a relationship or not.

When we remember how to love ourselves, we also remember how to love people in our life more deeply. If you have ever been stressed and low on sleep, or grumpy because you did not get time to relax on your break, then you know from personal experience what happens when your self-care routine falters.

Tip #3 – Know When to Give Your Brain a Break

As we encourage in many of our blogs, people understand when someone with a broken leg needs crutches. There is no stigma for having a broken leg and needing support. Yet when it comes to the brain–a key organ in our body–needing support, many people feel the internalized stigma of seeking medication. Luckily, this stigma is changing as people share their mental health journey more with each other.

If you have experienced high anxiety or depression–or any other mental health challenge–for a long time in your life, maybe it is time to consider medication. Needing medication does not mean you have somehow failed; some brains need more support, the same way an injured leg might need crutches.

Celebrities like Selena Gomez and Kristen Bell, who both navigate mental illness, have shared how taking medication changed their life for the better. When big names like Gomez and Bell share their mental health journey with the public, it helps decrease the stigma around mental illness. Online psychiatry has made it even easier to manage medication with a licensed professional who cares about your well-being.

At HomePsych, we make medication management easy. Our team can also answer questions about medicine, side effects, affordability, and dosage.

Make Self-Love and Self-Compassion Your Priority

Making habits that encourage self-love is a great step to feeling better. If you are making a goal for your self-care journey, make sure to keep it measurable and relevant to your lifestyle. If you do not have a budget for a monthly spa pass, consider instead finding a public park within your hometown, where you can make an effort to walk three times a week, or perhaps sit on a bench without the distraction of your phone.

Therapists can also help you lean into self-love at a deeper level by helping you understand your triggers or thought patterns. Knowing yourself is a key part of feeling compassion for yourself, and for all of the experiences you have had to navigate thus far.

At HomePsych, our online therapists make online therapy easy and accessible. Request an appointment to get started.

NAMHS has in-person therapists in Redding, Eureka, Fairfield, Monterey, Salinas, Red Bluff and Hollister.

The post How to Prioritize Self-Care in a World of Romantic Love, Therapists Tips appeared first on North American Mental Health Services.

Self soothing refers to the ability to regulate your body and emotions with actionable steps. The following actions can bring a sense of calm back to the day. Young children can also incorporate these tips into their routines and experience the benefits.

Enjoy the tips for self soothing and share them with a friend who could use relief from anxiety or depression.

Self Soothing Tip #1 – Know Your Triggers

Knowing what behaviors and words trigger you is an important first step to self soothing. Ideally, you can avoid triggering behavior altogether, but sometimes, you may not have control over your surroundings or the people who trigger you.

For example, people with a history of body dysmorphia or eating disorders might feel triggered when people comment on perceived weight gain or loss. If you know that these types of comments could trigger you, you can brace yourself for the comment. There might be comfort in knowing, “that type of comment would trigger me.”

By naming the trigger and having compassion for yourself, you can self soothe and bring yourself a bit of comfort.

Self Soothing Tip #2 – Seek Out Interactive Activities

This tip requires another person or animal to bring you comfort. Given that pets help reduce people’s blood pressure, it makes sense that when feeling strong emotions, being around another living being can help.

If you have a pet, great. If not, there are other ways to experience interactive soothing: do you have a friend or a partner who you can ask for a hug or a back rub? Is there an affordable place to get a massage?

Self Soothing Tip #3 – Breathe Your Way to a Calm Place

Our article, Embracing Anxiety: 3 Tips from a Licensed Therapist offers more tips to work through anxiety. Many of those tips can help soothe. For breathing your way to a calmer place, try taking three deep breaths. Upon inhaling, count “one Mississippi, two Mississippi, three Mississippi,” and pause for one second while holding your breath before a slow exhale.

Or, try closing one nostril by placing your index finger on the right or left nostril. Then, breathe in through the open nostril for a count of three. At the peak of the inhale, switch your index finger to cover the other nostril upon exhaling. The simple coordination this breathing requires can help a rattled mind.

Find the Right Therapist For You

Looking for a therapist? NAMHS can help in finding a therapist. In addition to self soothing, speaking with a healthcare professional can also bring comfort and clarity into your life. At North American Mental Health Services, we believe that feeling better starts with finding someone to listen to your experiences.

NAMHS has in-person therapists in Redding, Eureka, Fairfield, Monterey, Salinas, Red Bluff and Hollister as well as online therapy care available via HomePsych.

While some of these ideas require advanced planning, they do help soothe a rattled nervous system.

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