Today marks the start of Mental Health Awareness Month. Here are some ways to prioritize yours.

Tips to Boost Your Mental Health.

1. Write down three specific self-care goals for the month and post them where you’ll see them.
2. Spend some time in nature today. Whether it’s taking a walk, smelling the flowers, or sitting by a tree, nature can make you feel calmer.
3. Check in on your own mental health. Take a mental health test at mhascreening.org. It’s free, anonymous, and confidential.
4. Our physical health is linked to our mental health. Find some time to move your body today in whatever way feels right for you.
5. Take some time today to de-stress and unwind. Do a hobby you enjoy — or try a new one if you don’t have a go-to hobby.
6. Practice good sleep habits. Resist the urge to zone out on social media or watch TV and make your room cool, dark, and quiet. Aim for 8 hours of sleep.
7. Create a “calm space” in your home. Include things that help you relax, like your favorite blanket or book. Use this space when you need time to yourself.
8. Help yourself while helping others: Declutter by donating old clothes, toys, books, etc. Clearer spaces can help your mind feel clearer as well.
9. Try a breathing exercise to feel calmer and more grounded. Inhale for 4 seconds, hold for 4, exhale for 4, and hold again for 4. Repeat as needed.
10. Go somewhere you’ve never been. This could be as simple as taking a different route home. Mixing it up can be refreshing and open you up to new possibilities.
11. You deserve rest and you do not need to earn it. Take a nap, sit quietly in nature, or enjoy your lunch break without working.
12. Try a new coping skill today. Some examples are: belly breathing, progressive muscle relaxation, playing with a pet, or watching your favorite movie.
13. Look for a community event to attend. Some examples of this might include a local film festival, a community potluck, a sports game, etc.
14. Plan a break for yourself. You could ask your boss for time off, think of things you might want to do on vacation, consider a “staycation,” etc.

There is no health without mental health. Ask for help! And, more importantly, remember to prioritize self-care! #dare2selfcare2025.

Mindful eating is another practical way to incorporate mindfulness into your life. This practice involves eating slowly, savoring each bite, and removing distractions such as television or smartphones. It’s about connecting with the experience of eating and the food itself. By noticing the colors, smells, and textures of your food, you can foster a deeper appreciation for your meals and the nourishment they provide.

Mindful eating can transform the way you think about food and mealtime. By paying attention to the flavors, textures, and smells of your food, you can enjoy your meals more and often find you eat less. This practice also encourages healthier eating habits and a more balanced relationship with food. Over time, you may find that you’re more attuned to your body’s hunger and fullness cues, leading to healthier portion sizes and improved digestion.

When working towards a goal, it’s also important not to be afraid of failing. Failure is a part of the process; without it, you wouldn’t be able to learn and grow. Of course, it’s not pleasant to fail, but it’s important to remember that everyone experiences failure at some point in their lives. What separates successful people from those who don’t achieve their goals is that they don’t let failure discourage them.

Instead, they use it as a learning opportunity to help them get one step closer to their goal. So, don’t be afraid to fail if you’re working towards something and hit a setback. Remember that it’s all part of the journey.

Everyone experiences stress at one point or another in their lives. However, we all experience stress and respond to stressful situations in different ways. How do you respond to stress? Where do you feel it in your body? Developing healthy ways to cope with stress and seeking support when needed is essential to living a healthy and fulfilling life.

Next time you feel stressed out, try one of the following:

Meditate, exercise

go for a walk

practice a breathing exercise

talk to a trusted friend

The theme this year is “Time to Shine” 

This week provides the opportunity to celebrate the vital role that School Social Workers play to engage all students and the school community in the education process.

This is your Time to Shine! 

During these challenging times, your role is critical to address crisis intervention and prevention, attendance, addiction, disability, poverty or homelessness, grief and other barriers that can prevent students from reaching their full potential. Your work is priceless. Happy National School Social Work Week to all school social workers.

Les événements traumatisants qui se sont produits lorsque vous étiez enfant peuvent continuer à affecter votre niveau de stress et votre santé globale à l’âge adulte. Une étude de 2014 de l’Université du Wisconsin-Madison a révélé que ceux-ci peuvent en fait modifier les parties du cerveau responsables du traitement du stress et des émotions. La façon dont vous avez été élevé peut également avoir un impact durable sur votre angoisse quotidienne, suggère une étude de l’Université Johns Hopkins de 2014. Les chercheurs ont découvert que les enfants de parents souffrant de troubles d’anxiété sociale sont plus susceptibles de développer une « anxiété par ruissellement » – pas simplement à cause de leurs gènes, mais à cause de leur envers eux, comme un manque de chaleur et d’émotion, ou des niveaux élevés de critique et doute.

Mental illness is more common than you think. It’s important to know the signs, and then get the help needed for you or a loved one.

Are you or someone in your family struggling to manage anxiety, depression, PTSD, or another mental health condition?

You are not alone. Approximately one in five adults experiences some mental illness in a given year, while about one in 25 adults experiences a serious mental illness that substantially interferes with or limits one or more major life activities.¹ 

Common Signs and Symptoms of Mental Illness

The signs and symptoms of mental illness can depend on the disorder, individual circumstances, and other factors. According to the Mayo Clinic, symptoms may include:

• • Feelings of sadness
• • Confused thinking or reduced ability to concentrate
• • Excessive fears or worries, or extreme feelings of guilt
• • Drastic mood changes of highs and lows
• • Withdrawal from friends and activities
• • Significant tiredness, low energy or problems sleeping
• • Detachment from reality (delusions), paranoia, or hallucinations
• • Inability to cope with daily problems or stress
• • Trouble understanding and relating to situations and people
• • Alcohol or drug abuse
• • Major changes in eating habits
• • Changes in libido
• • Excessive anger, hostility, or violence
• • Suicidal thinking

Sometimes, symptoms of a mental health disorder can appear as physical problems – such as stomach pain, back pain, headache, or other unexplained aches and pains.

Anxiety Disorders are the Most Common Mental Illness in the U.S.

Anxiety disorders affect 40 million adults in the U.S.¹ They can develop from risk factors including genetics, brain chemistry, personality, and triggering life events, according to the Anxiety and Depression Association of America. Long-term anxiety disorders left untreated can lead to physical illnesses, too. Although anxiety is a very treatable disorder, less than 40% of anxiety sufferers seek and receive treatment.

Women are More Likely than Men to be Affected by Some Forms of Mental Illness

These facts from the National Institute of Mental Health may surprise you.

According to the National Institute for Clinical Excellence, one in four women will require treatment for depression at some time, compared to one in 10 men. The reasons for this are unclear but are thought to be due to both social and biological factors.

Post-Traumatic Stress Disorder affects almost 8 million adults in the U.S. or 3.5% of the population. Although the effects of PTSD among combat troops is widely known, women are more likely to be affected by PTSD than men due to incidents of sexual violence.

Panic Disorder affects 6 million U.S. adults. Women are twice as likely to suffer as men, although this still means that 2 million men are affected.

Getting Help

Mental health issues are much more common than you think—and they touch nearly all of us in some way. If you are personally experiencing any of these symptoms, or have a loved one who is, you should seek the help of a professional psychiatrist, counselor or therapist. The good news is that most mental disorders are treatable through therapy, medication, or a combination of both. While the love and support of family and friends are essential, professional therapists are trained in helping people get through tough times successfully.

The Importance of Self-Care

Self-care is a necessary part of your mental health. Self-care is defined as the practice of taking action to preserve or improve one’s own health. Research suggests such actions have positive impacts, both physically and emotionally, on overall wellbeing. To be better equipped to manage stress, self-care can be applied in any setting. A few examples include journaling, exercising, or engaging in a hobby.