Mental Health

Prioritizing Mental Health & Wellness in 2022

Dr. Umieca N. Hankton

Like most folks worldwide, you have probably contemplated how you want to live differently, more meaningfully, in 2022. Perhaps, you joined a fitness gym, scheduled a yearly physical or vision exam, created a financial freedom plan, launched a new business, confirmed travel arrangements, or decided to leave toxic people in 2021. All of these practices are necessary and contribute to physical and financial wellness. But, have you considered actions that contribute to mental wellness? When was the last time you scheduled a therapy appointment? Unfortunately, the benefits of working with a mental health professional often get overshadowed by stigma, beliefs about the affordability of therapy, finding a therapist with preferred demographic characteristics, or the idea that “strong” people handle life demands on their own.

Building brands, securing the bag, losing weight, and creating or inviting others to the table are all BOSS moves. Yet, many bosses wake up mentally

exhausted due to feeling stretched thin by multiple life demands or live with preventable physical health conditions (e.g., heart conditions, high blood pressure, diabetes, muscle tension, poor sleep quality, decreased sex drive, headaches, or compromised immune systems), resulting from improper stress management. While it is necessary to focus on physical, financial, and spiritual health, the cost of neglecting one’s mental health is far too great of an expense to pay. Remember, the mind and body are interconnected and influence each other. Imagine how much more you could accomplish if you also focused on your mental health in 2022.

Here are a few recommendations to get you started in 2022 as you work to manage the aftermath of 2020 and 2021:

1.Call a therapist to schedule a mental health consultation appointment today. Some therapists offer brief phone consultation appointments to discuss services, explore treatment needs, and share initial treatment recommendations. The consultation is an excellent opportunity to ask questions about the therapist's approach to treatment and inquire whether the provider has experience working with specific populations or presenting concerns. In addition, the cost of therapy, acceptance of your insurance plan, or asking whether the provider offers a sliding fee scale are other topics of discussion during the consultation appointment. Although finding a therapist may feel daunting for some, helpful mental health directories such as Therapy for Black Girls, Therapy for Black Men, Melanin & Mental Health, the National Queer & Trans Therapists of Color Network, and Psychology Today list therapists by location, provide contact information for the therapists and detail a few of the treatment services offered by each therapist. 2.Think PREVENTION and intentionally attend to your physical, psychological, and spiritual needs. The body sends messages about what it needs to thrive. Listen to those messages and consider how a few changes might improve overall functioning and elevate your mood. Prioritize eating healthy, especially during high-stress periods. Food is fuel for the body. Notice how your body feels after excessive carbohydrate, caffeine, or alcohol consumption. Develop a sleep hygiene and follow the plan nightly. Scan your body for soreness or tension and determine whether your body would benefit from stretching, a massage, acupuncture, physical therapy, Reiki, or a chiropractic session. Move your body as often as possible. Exercise releases endorphins. Endorphins contribute to improvements in mood. Engage in safe, enjoyable, and creative sex practices or increase intimacy to release oxytocin. When you notice changes in mood, energy, and thoughts, efforts to increase mental and emotional wellness should increase in frequency, intensity, and duration. Create intentional wellness breaks in your daily routine to include deep breathing for 3 – 5 minutes, reading positive affirmation, meditating, journaling, seeking opportunities for laughter, and practicing gratitude. Limit access to NOUNS (e.g., people, places, and things) that compromise your wellness or spread toxicity. 3.Acknowledge your humanity by crying when necessary and generously extend empathy, grace, and forgiveness to yourself. Ask for help and allow others to show up for you when opportunities present. Spend time with people who make deposits into your life vs. those who make frequent withdrawals. If you feel drained after an encounter with a person, consider whether contact with the person should be limited, even if the person is a relative. Practice the art of saying no. Remember, “no” is a complete sentence and does not warrant an explanation. Rest often and TAKE A MENTAL HEALTH DAY!

Disclaimer: While Dr. Umieca N. Hankton is an EMDR-trained clinical psychologist, the information discussed in this article is for educational purposes only. It does not constitute a therapeutic relationship with the writer. Instead, schedule an appointment with a mental health provider to receive individualized clinical recommendations and develop a treatment plan.