Category: <span>Self Care</span>

permission for self care, to unplug and redefine mental health
Mental Health Organizational Mental Health Self Care • By AMANDA FLUDD 0 Comments

Redefining Mental Health

When people think of healthcare, the first things that come to mind are surgeons, doctors, injured patients in hospital beds, or even needles and bandaids. But healthcare doesn’t just stop there. Our well-being stems from within us, and it’s time to redefine mental health and its value to our well-being. 

Living life is a lot of work with unpredictable stressors, decisions to make, relationships, and traumatic experiences constantly changing the landscape of who we are. Effective emotional management requires an understanding of and control over one’s emotions. People who are emotionally well are better able to handle stress, form meaningful relationships, maintain a good attitude and avoid burnout. This means they have a more robust capacity to make decisions, tolerate distress, adjust to change, feel good about who they are, operate confidently, and experience greater self-assurance. 

If you are not doing any of that well, this blog is for you.

Lets redefine mental health to protect us from stress and burnout, here is how.

Good emotional, psychological, and social development is vital through all stages of life, from childhood to adulthood. This is known as mental health. The beauty of our emotional experience is it can be supported and protected with skills, the proper support, and changes to our environment.

Redefining Mental Health and What It Means

We often only speak of mental health on the challenging side of the spectrum, such as psychosis, where there is a disconnect from reality, or through the lens of stigma equating mental health to being “crazy” or “weak.” Still, mental health and wellness exist on a spectrum. Mental health impacts how humans think, feel, interact, behave, and handle stress. It’s a complex continuum of Mental health and wellness to mental health disorders that varies from person to person. Meaning everyone has unique vulnerabilities and life experiences that shape their mental health condition. 

In this beautifully chaotic world, mental health is a shared human experience, and redefining it from a negative into a perfectly normal human experience is absolutely okay. 

The Connection Between Mental Health and Our Silence

There are varying degrees of contributing factors to our mental well-being, such as stress, substance use, brain chemistry, family history of mental health problems, gender, trauma, and abuse, and even a willingness to seek help with the average person waiting over ten years to seek professional help at the onset of a mental health issue. 

things that impact your mental health and what to do about it at www.amandafludd.com. Redefining mental health so we want to protect it.

Some Additional Stats:

Women are more prone to having a mental health disorder than men are, specifically 1.5 to 2.5 times more likely. 

More than 80% of Black Americans are very concerned about the stigma associated with mental illness, which discourages them from seeking treatment (1)

Around 1 in 6 people (14.7%) experience mental health problems in the workplace, meaning work is negatively impacting their mental health [2]

Only 13% of employees feel comfortable discussing their mental health in the workplace. [2]

Mental Health Applies to Us All

Mental illnesses exist everywhere, from home to work and in between, and can range from mild to severe such as feeling like everybody in the room is staring and judging you, also known as paranoia, to hallucinating like people with schizophrenic may experience when they see or hear things that other’s don’t. Even with anxiety, there can be mild worries to where one experiences obsessive concerns about a perceived flaw, or it manifests in forms like body dysmorphia. In some cases, anxiety is professionally disguised as procrastination or perfection. 

While it can be scary to think about experiencing challenges with our emotional health, it’s no different than experiencing physical concerns and seeking help from a doctor or engaging in preventative measures to protect your well-being. It is always important to engage in activities or good habits that will change your mental health for the better, and what we know is positive mental well-being is influenced by supportive networks, getting connected socially, doing more of what you love, getting active, and prioritizing self-care.

How Are you Prioritizing Your Mental Health this Summer?

Industry Scholar and College Freshman Valerie Vallejo shares, “This summer, I will be practicing good habits like staying physically active, socially connecting myself with supportive people, and quieting my mind. I enjoy being physically active by going to the gym and playing soccer with my family and friends. By doing so, I am devoting my time to care for my health and look my best because when you look good, you feel good.” 

Scholar and recent graduate Keria Emptage reminds us to be social and to check in with family and friends. Valeri adds the benefits of that are you “make new memories, learn about different cultures,” and it’s an opportunity to express yourself “freely, and laugh uncontrollably”. All of the above is excellent medicine for well-being. 

As a Psychotherapist and Self Care Facilitator, I always get asked how I care for myself, especially after hearing many client stories. Well, this summer, I plan to be intentional about reconnecting to things I love to do even if it means scheduling it weekly. I am my most present self when I spend time alone (at the beach), get outside to beautiful places like State Parks, and spend time with family doing activities that encourage connection and communication. 

give yourself permission to take care of your mental health without guilt. Self care, summer fun, protect your mental health, NYC Therapist, Black Therapist

Key to improving your mental health is giving yourself permission to actually pause, unplug, and regroup and without guilt.

How long can you keep putting off taking care of yourself? Your mental health depends on it. 

Kensho Psychotherapy Services

We can’t wait to hear what you will do to protect and nurture your emotional selves for the summer. We’ll be sure to share some more protective tips in future posts, but in the meantime, wishing you a happy and emotionally healthy summer! 

Related Reads

Steps to Overcome Fear and Anxiety

Making Safe Spaces a Reality for Black Women in the Workplace

How to Manage Stress At Work

Article was put together with support from Industry Scholars Keria and Valerie, who are interning with Kensho Psychotherapy Services of the Summer. We love having them and are grateful for their input on this piece and all they are learning about Mental Health! If you need support in Redefining your Mental Health or need someone to come out and talk to your organization about protecting your Mental Health please reach out to us at support@amandafludd.com.

Sources

[1] Black Indigenous and People of Color (BIPOC) Mental Health Fact Sheet

compiled by Danielle Leblanc, MSW, Diversity Outreach Resource Specialist, Laurel House, Inc. & www.rtor.org

[2] The Impact Poor Mental Health Has on People at Spill the Tea https://www.spill.chat/mental-health-statistics/workplace-mental-health-statistics

https://www.who.int/news-room/fact-sheets/detail/mental-health-strengthening-our-response

https://www.cdc.gov/mentalhealth/learn/index.htm

“University Health Service.” Ten Things You Can Do for Your Mental Health | University Health Service, uhs.umich.edu/tenthings. Accessed 12 July 2023.“What Is Mental Health?” SAMHSA, http://www.samhsa.gov/mental-health. Accessed 12 July 2023.

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Mental Health Personal Growth Self Care By AMANDA FLUDD 0 Comments

What You Need to Know About Mental Health and How to Protect It

Mental health is a topic that is now being recognized as a serious issue today. In this blog, Industry Scholar Intern, Efia Blair, explores the definition of mental health and the surprising things she learned exploring the topic. Efia believes the Coronavirus lockdown shed light on why mental health is so important. The lockdown brought a lot of awareness to mental health because people were stuck in their houses for such a long time that it was inevitable for them to begin to experience mental health issues and illness as they grappled with change, uncertainty, loneliness, and new stressors. 

"Be dedicated to change the way in which people see mental illness at all levels of society. If not for yourself, advocate for those who are struggling in silence.” — Germany Kent

So, What Is Mental Health?

Well, it is your overall emotional well-being, and it is critical for us because it controls our actions and reactions. Various things can impact your mental health. Still, your main concern should be taking precautions to improve or sustain your mental health.

One thing that was surprising to me, that widened my knowledge on mental health, is that not only can mental health affect your state of mind but also your physical health. Your body can stop functioning how it used to because of psychological effects, increasing your possibility of developing an illness. Did you know that? I had no idea the mental and physical health connection was that strong. I also learned that our mental health can affect our ability to make decisions if our mental health is compromised. One more thing, did you know mental health problems can be passed down through genes? I thought your mental health was only affected by one’s environment or if you’ve experienced some sort of trauma. 

How Can You Protect Your Mental Health?

Mental health struggles are sometimes inevitable, but many practices can help support good mental health. First, you can connect with a therapist to talk to someone and get the help you need. Sometimes it’s helpful to speak about your feelings out loud. You can also start new hobbies, join a new club, or connect to the people around you. Those two essential acts- asking for help and doing things you enjoy can help protect your mental health in more ways than you realize. 

What things are you doing to protect your mental health? What about using a journal like this one or taking the time to nurture your well-being with walks, meditation, or yoga? Please share your suggestions in the comments!

Self Care Planner for Black women. a ay to protect your mental health

Researched and Written by High School Student Efia Blair for Kensho Psychotherapy Services, where she is an intern through Industry Scholars. If you or someone you know in the NY area is in need of a therapist or counselor, please click here and submit your details for someone to get back to you. The practice offers individual, family, or couples therapy and accepts several insurances like Aetna, 1199, BCBS, UHC, and Optum.

Minority Mental Health Self Care Stress Women empowerment • • By AMANDA FLUDD 0 Comments

From Talk to Action: Making Safe Spaces a Reality for Black Women in the Workplace

Black women face a unique set of challenges that are often overlooked in mainstream conversations. From colorism and racism to health disparities and wage gaps to issues closer to their heart like identity and belonging, finding a blueprint for love, black women must navigate various issues that require space to discuss and address them.

Safe spaces allow a supportive and inclusive environment where women of color can share their experiences, gain insights and heal through the stories and solutions shared on issues that affect them. This blog will explore the importance of safe spaces for Black women and how to create them.

Why Safe Spaces Matter

First, safe spaces foster connection and access to information. For Black History Month, I hosted a fireside chat series called Confidence in Color for women of color because of my experiences as an Afro Caribbean Woman evolving at “work.” I didn’t have an abundance of mentorship and guidance to help navigate areas like entrepreneurship, financial planning, and leadership. Still, I always knew the value of the knowledge of my elders or those ahead of me and longed for it.

Our elders have historically provided wisdom, guidance, and sound judgments that provided direction and created a sense of emotional safety. As we progress in our professional or personal lives, it can become difficult to locate experienced individuals who can relate to our unique struggles, mainly due to systemic problems such as racism and glass ceilings, and a lack of understanding for the need for likeminded and cultural base mentorship, particularly for women of color. 

“A mentor is someone who allows you to see the hope inside yourself.” – Oprah Winfrey

While it’s beneficial to have supportive colleagues and allies, connecting with other Black women who have faced comparable challenges provides an additional level of psychological safety that should be appreciated in all settings. One of the women who attended the virtual chat series expressed how empowering it was for her to hear from other women in similar situations, which was why she decided to log on. There were over 50 women who felt the same.

I established the series precisely because of this desire for a shared experience and a need for mentorship by other women of color.

Secondly, safe spaces allow you to see that you are not alone. As a psychotherapist, one of the core issues I come across when high achievers come to therapy is the sense that they’re alone in their experiences, even in supposedly inclusive work environments where there’s a lack of diversity among executives and managers. This often results in black women’s accomplishments being undervalued or overlooked due to unrecognized biases. As a result, women may internalize these experiences, leading to anxiety, self-worth issues, acts of overcompensation that contribute to stress, and burnout.

On the flip side, safe spaces can also serve as an avenue for organizations to evaluate whether their initiatives are genuinely effecting change and meeting the needs of marginalized groups while establishing avenues for advancement and diversity – both essential factors in retaining a diverse and competent workforce and fostering balanced work cultures.

How to Create Safe Spaces

According to the Oxford Dictionary, a safe space is “a place or environment in which a person or category of people can feel confident that they will not be exposed to discrimination, criticism, harassment, or any other emotional or physical harm.” Creating a safe space for Black women requires intentional efforts. Here are some steps you can take to create a safe space:

  1. Encourage open and honest communication: Encourage Black women to freely share their experiences and perspectives. Create a supportive environment that allows for vulnerability and validation.
  2. Create formal or informal check-ins: It’s difficult, to be honest, when you don’t feel safe. Consider if there are ways to create systems to attain information without fear of retaliation so the lines of communication can remain open and effective. Can check-ins be built into regular practices like weekly meetings or monthly forums, not just black history or women’s history month? 
  3. Provide resources and information: Provide information and resources that address the unique challenges and stressors women of color face. This can include workshops, seminars, educational materials, retreats, or opportunities for affinity groups and access to mentors or coaches. 
  4. Invite allies: Invite allies willing to learn and support all women of color and commit to their own personal growth. This can include creative learning through book clubs, lunch and learns, and conversations that challenge personal bias and foster true diversity and inclusivity. 

Safe spaces are essential for Black women to discuss unique issues and find support.

Retreat for black leaders and entrepreneurs

By creating a safe space, we can foster people-first environments where Black women feel included and can see the value of their achievements, find validation and support, as well as connection, balance, and psychological safety.

Establishing safe spaces requires deliberate efforts. The onus is on organizations that endorse and facilitate these spaces to regularly evaluate their efficacy in assisting underrepresented groups to feel listened to, appreciated, and empowered. 

I would love to hear what resonated with you from this piece and what you think would be helpful in fostering safe spaces for black women or how you create safe spaces for black women.

Amanda Fludd, LCSW-R, is a Licensed Psychotherapist and Mental Health consultant. She works in partnership with organizations and institutions like schools and corporations to assess an organization’s emotional health, designing customized mental health and wellness workshops to help teams navigate stress, burnout, and trauma so they can thrive well.

Confidence Mental Health Mindset Self Care By AMANDA FLUDD 0 Comments

Build Your Confidence By Taking A Look At How Far You’ve Come

confidence is something we can work on by slowing down and tracking our progress with it

How often do you really take the time to celebrate the wins in your life? If you’re like many of us, you probably don’t do this nearly often enough.

“I had come to learn pretty quickly that life has its highs and lows just like the ocean does and sometimes you just have to see how far they’ll carry you”. — C.A. Williams

How far has life carried you? Taking time to acknowledge how far I’ve come and how much I’ve accomplished is always a HUGE confidence booster for me when I take the time to do it. I’m sure it’s no different for you. To be honest, there’s a lot we’ve all done over the past few fears or even few days that we should be proud of, yet we often don’t see it or foget to be mindful of where we’ve been and its contributions to our present. There always seems to be so much left to do, or a focus on the things we failed at that seems to take the joy out of the room.

A crucial component of confidence and our general well-being is our ability to pause and notice our past with compassion, while celebrating even the smallest wins that shape how far we’ve already come.

Why Do We Struggle to Slow Down and Celebrate Ourselves?

  • There is an urgency to keep going, to get to the next thing, the next accomplishment. It’s probably a feeling that keeps you up at night with thoughts you just can’t seem to shut off, and it’s just physically and emotionally hard to do. 
  • You’ve set the bar so high that no matter how far you get, it never feels like enough. A feeling that can erode your confidence because it’s personalized to, “I’m not enough”.
  • It’s hard to see the things that went well, and you tend to focus on all the little things that didn’t go as planned. 
  • It’s a reflection of your upbringing. You were raised to be humble about your accomplishments, or no one was really available to celebrate you. 
  • There is a part of you that’s scared that if you pause to celebrate, you’ll somehow fall behind. 
  • You’re not there “yet,” so there isn’t a big enough reason to celebrate- leaving no room for small wins.
Build confidence by honoring where you came from. Coaching tips and life strategies, life hacks. Quote.

Which one resonates with you? 

I would love to hear your thoughts in the comments. The value of slowing down is you get to find your strengths and the realizations you need to validate your ability to navigate current challenges and achieve your goals with confidence. But where do you start? Let’s begin with gratitude. 

How to Slow Down to Achieve Your Goals and Boost Your Confidence

Reflection and Gratitude

The simplest way to ensure you notice what you’ve accomplished and how far you’ve come is to get into the habit of spending a few minutes in the morning or right before bed in reflection and gratitude.

“Feeling gratitude and not expressing it is like wrapping a present and not giving it.” 

William Arthur Ward

When you wake up in the morning, before you get out of bed, or while munching on that bagel or sipping on your coffee, think about what you’ve accomplished and what you’re grateful for. 

I like this morning habit because it sets a positive and confident tone for the day ahead. If that doesn’t work for you, try it at night before you fall asleep. Keep a journal next to your bed and don’t just dump out your worries; dump out what went well for the day. You can even add three accomplishments or things that made you feel proud in the week or the last few months. 

Make reflecting in gratitude a daily habit, and watch your confidence grow.

three unexpected tips to boost your confidence

Journaling And Habit Trackers

habit tracker, confidence tracker, mental health, journal to track wellbeing
Visit the Shop to View Our Wellness Planners and Trackers

Spending a few minutes daily writing down your wins is a great way to reconnect to your truths. To build a better routine and establish this as a habit. If you’re trying to develop better habits, try a habit tracker. Grid paper and excel spreadsheets work well for this too. Seeing a month’s worth of little checkmarks on your habit tracker can be very motivating.

With the journal, make it a point to review your wins regularly and of course, whenever you need a little boost of self-esteem and confidence. Look online for plenty of journaling and habit tracker ideas. Give the ones that look good a try and devise a system that works for you. 

Get Your Own Personal Cheerleader

Sometimes it helps to have your own personal cheerleader. No, I’m not suggesting you hire a person with pompoms to follow you around everywhere (although that might be fun for a day). Instead, find a good friend or family member who’s encouraging already and ask them to cheer you on. Who are your cheerleaders? Keep their numbers on speed dial so you can call them whenever you feel low or don’t want to do something and need some encouragement.  

You can also think about who has been a key support person in your life, even if they played a minor role. I can think of my 4th-grade teacher Ms. English and how loving and accepting she was, which meant the world to me as a migrant child in a new country and school system. Who is your person? In your journal, list 2-3 of those people you have had in your life and note their impact on you. That relationship might even be another reminder of how far you’ve come. 

You now have some great ways to slow down and notice the value in your life daily. Taking the time to recognize those wins and seeing how far you’ve come has a ripple effect of increasing how good you feel about yourself, improving your mood, and building your confidence and momentum so you can continue to tackle future goals with more ease and joy. 

Celebrate yourself. You work hard, and you deserve it. 

How are you planning on bringing more celebration into your life? Let us know in the comments below!

Other great reads: Actionable Steps to Overcome Anxiety

The Self Love Journal For Women

Amanda Fludd, LCSW-R is a Licensed Psychotherapist, speaker, and Mindset Coach for high-achieving women in business. Her joy is addressing mental health on multiple levels from the boardroom to your virtual office.

prioritze your self care and wellbeing. Wellbing ideas to support good mental health.
Employee Mental Health & Wellbeing Mental Health Self Care By AMANDA FLUDD 0 Comments

Show Up and Glow Up

Pause, take a deep breath, and take in this present moment.

You have made it into the summer, and this is your reminder to make yourself a priority and not sabotage your emotional wellbeing and good habits.

To help you with that, we are sharing our Summer Glow Up Plan!

Glow Up means taking time to acknowledge and nurture your needs by showing up for yourself and your mental health.

Your Summer Glow Plan might look like this:

1) Figure out your daily routine. Add things you love or want to do for the summer into that routine. Without goal-directed action, it’s easier to lose motivation and fall into slumps of procrastination. We recommend starting your day writing in a journal to organize your ideas and embracing your phone calendar to keep you on task. 

2) There is healing in community. Take time to connect. Call, text, or even write a friend to say hi, or offer a compliment. Social connections promote positive mental health outcomes. Another great option is joining an online group or finding events on places like Eventbrite to expand your social networks.

Relate read: Women’s Retreat and Healing Community

3) Move your body. Your body is craving to be noticed and to move. Try a free yoga application like Down Dogg in the App Store, find a 10-minute workout on youtube, or turn up your favorite mashup and dance like your office mate isn’t watching!  

move your body. summer glow up plan, get active. Ways to stay emotionally healthy in the summer

4) Set your alarm to get outside during the day. Walk, run or sit outside and get some fresh air and sun. To get even more grounded, kick off your shoes and feel the earth beneath you- we call this grounding “earthing.” As you ground yourself, use that time to think about a few reasons to be grateful.

Let us know which self-care tips you’ll be working on this week in the comments below!

Amanda Fludd, LCSW-R, is a Licensed therapist, speaker, and Mindset Coach for high-achieving women in business. Her joy is addressing mental health on multiple levels, from the boardroom to your virtual office

psychotherapy, connections, healing, emotional recovery

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