To commemorate Mental Health Month, Alliance asked some of our licensed social workers to share their insights and tips for mental health care. Interviewed here are Emily Levine, Project Manager, MHC, and Tannya Rosas, Assistant Director of Harm Reduction, MSW.
What does mental health actually mean?
Tannya: Mental health includes our emotional, psychological, and social well-being. It influences our cognition, perception, and behavior. It affects how we feel, act, and helps determine how we handle stress, relate to others, and make choices.
And how can you or I assess our mental health at a given time?
Emily: Check in with yourself! Ask yourself, "how am I feeling today? What emotions are arising in my body? Where might these emotions be stemming from?”
Consider things like when was your last full meal and have you been drinking enough water? How did you sleep last night? Our physical and mental health affect each other so much.
What are some signs to pay attention to that someone may be struggling?
Tannya: Someone that is struggling with mental health might have constant feelings of worry, depression, guilt, or worthlessness. Changes in appetite, weight, sleep, and personal hygiene tend to be signs of this, too, or struggling with substance use and unable to stop.
What does self-care mean to you?
Tannya: Anything that brings positive feelings and that is healthy for your own health can be considered self-care, particularly during periods of stress. It can be as simple as going for a walk after a long day of work, meditating every morning before work or school, working out to release stress, or having a healthy meal.
Tannya
What are some common mental health care plans or strategies?
Emily: Common mental health care plans or strategies typically encompass a combination of therapeutic, medical, and lifestyle approaches designed to support and enhance mental health. Talk therapy, especially when combined with medication and/or lifestyle changes, can be highly effective.
Therapeutic techniques that work for some individuals may not be effective for others. Additionally, self-care practices, stress management techniques, social support systems, and maintaining a healthy lifestyle are all essential components of comprehensive mental health care plans.
What are the benefits of having a support system?
Emily: One of our psychological needs as human beings is a need for relatedness. This refers to the need to have a support system. A support system offers numerous benefits that significantly enhance both mental and physical well-being. Emotionally, it provides validation, empathy, and stress reduction through shared understanding. Belonging to a supportive community reduces feelings of isolation and loneliness, boosting self-worth and confidence.
During crises, support systems offer immediate help and act as a safety net, providing security and peace of mind. Additionally, they contribute to personal growth through feedback, insights, and shared experiences, deepening relationships and building social skills. Overall, support systems contribute to increased happiness, life satisfaction, and the overall well-being of individuals.
Emily
What are some helpful things a caring friend or relative can do to check in on or support another person’s mental health?
Emily: Be a listening ear and let the individual vent as much as needed. Listen to understand instead of listening to answer. Listening without judgement is key. Acknowledge and validate the person's emotions, showing understanding and empathy.
Tannya: I think a helpful thing a caring friend or relative can do is to be sensitive to the other person's feelings, being a good listener and be present during difficult times. Also saying things like " I am here if you need me" and/or I care about you . Asking questions like " How can I help or support you?" "What can I do to make you feel better?" "What are your thoughts about asking for help?"
And what are some unhelpful things to avoid doing?
Emily: Avoid comparing their struggles to others' or suggesting that someone else has it worse. Refrain from making their struggles about yourself or sharing your own experiences unless it's helpful for them to know they're not alone. Dismissing their feelings or suggesting they should just "get over it" invalidates their experiences and emotions. In addition, avoid giving unsolicited advice or suggesting simple solutions without fully understanding the person's situation. Allow them to make their own decisions about their mental health journey without imposing your opinions or solutions.
Tannya: Being critical or judgmental of what the other person is feeling—instead understand that each person processes emotions differently and on different pace. I would avoid saying "that happens to all of us" "you are dramatic " "just think positive.” Its always important to be mindful of the other person's feelings during difficult times.
What role can burnout play in mental health care?
Emily: As a mental health care professional, I cannot provide my clients with the best care possible if I am burnt out and not feeling mentally well. Burnout can lead to emotional exhaustion, making it difficult for providers to maintain empathy and compassion for their clients. Prioritizing provider well-being not only benefits individual mental health care professionals but also enhances the quality of care provided to clients and promotes a more sustainable mental health care system overall.
How do you personally avoid burnout—personally and/or professionally? Or what tips can you offer to someone else?
Emily: I prioritize work-life balance by making my time after 5:00pm as meaningful as my 9:00am—5:00pm job. When I leave work, I strive to leave any work concerns behind so I can fulfill my personal needs. To avoid burnout, I remind myself that my job is only a small fraction of my life and identity. Additionally, I regularly speak with my own mental health therapist and incorporate self-care activities into my routine, such as exercise, relaxation techniques, hobbies, and spending time with loved ones when I'm not at work. One tip I can offer to avoid burnout is to establish clear boundaries between work and personal life by avoiding work-related emails or calls outside of designated work times. I also recommend getting enough sleep each night to restore energy and promote mental clarity, as well as seeking support from your support system and/or professional therapist.