The AAMFT Blog

May is Mental Health Awareness Month

Mental Health Awareness Month began in 1949 to bring to light conditions that affect mental health and reduce the associated stigma. Since its inception, it has provided an opportunity for mental health professionals, such as marriage and family therapists (MFTs), to reflect on and improve their ability to create positive change and enlighten the external perceptions of behavioral health.

Systemic therapy allows us to embrace and promote emotional well-being without negative labeling. MFTs work from the premise that nothing happens in a vacuum. Context and relationships matter when understanding individual problems. We know that multiple factors beyond our control shape our emotional development. Nature and nurture work together, not in isolation from each other. No one chooses depression or anxiety, for example, it happens to them for many external and internal reasons. Connecting the dots for those struggling with mental health issues can reshape thoughts and behaviors toward productive and positive outcomes.

 

What We Know About Mental Health

The data on mental health is concerning and shows that we need to raise awareness and continue doing so as much as possible. In 2021, the National Association on Mental Illness (NAMI) reported the following stats on mental health in the U.S.:

• 1 in 5S. adults experience mental health concerns each year
• 1 in 20S. adults experience severe mental concerns each year
• 1 in 6S. Youths aged 6-17 experience a mental health condition each year
• 50% of all lifetime mental health concerns begin by age 14, and 75% by age 24
• Suicide is the 2nd leading cause of death among people aged 10-14
• Anxiety issues affect 40 million adults yearly

These troubling statistics suggest the need for greater attention and resources devoted to mental health. Our emotional wellness needs to be prioritized and treated with as much care as our physical health. We need to address mental health concerns before they become a crisis. Just as we view a healthy diet and exercise as preventative measures for cardiovascular disease and diabetes, we must see therapy as a preventative measure for mental health conditions.

Assumptions and Stigma

It is not always apparent that someone you know is struggling with their mental health. This is in part because some people are good at masking their emotions. At the same time, others may use distractions to avoid facing challenging situations. In addition, many people who appear to be high-functioning experience high anxiety levels. So, we may be wrong in assuming people we know are doing just fine.

It is better to work together to make the stigma associated with mental health a thing of the past. When we designate someone as mentally ill, we perpetuate shame and negativity, which can increase feelings of loneliness and isolation. It may be helpful to reiterate that no one chooses to be anxious or depressed. That is why MFTs deploy a holistic approach to their clients and uncover the broader contexts or the bigger picture from where mental health symptoms emerge.

 

You Are Not Alone

It is vital to emphasize that you are not alone. Life is complicated and unpredictable. When someone is struggling with mental health issues, it can be helpful to remind them that they are not alone. Loneliness and isolation can exacerbate symptoms of anxiety and depression. However, a small gesture can make a big difference for someone struggling to put one foot in front of another. Something as simple as a text to check in can help someone realize there is someone there for them.

If you or someone you know is facing a mental health issue, please don't wait to get help. Our therapist locator provides a comprehensive list of marriage and family therapists across the country. MFTs are trained in psychotherapy and family systems, which allows them to focus on understanding client symptoms in the context of the relational interactions that influence behavior. The problem does not define the client but is a symptom of their system.

Resources

National Institute of Mental Health (NIMH): provides information on mental health statistics, clinical trials, and research

Anxiety and Depression Association of America (ADAA): provides information on the prevention, treatment, and symptoms of anxiety, depression, and related conditions

The American Foundation for Suicide Prevention: provides referrals to support groups and mental health professionals, resources on loss, and suicide prevention information

The Suicide Prevention Lifeline: call 800-273-TALK for free, confidential support available 24/7.⁠⠀

Care of the Therapist

As the Therapist, what does it mean to engage in self-care?

We use the term self-care broadly, which often comes as a recommendation to our clients who express signs of intense stress or burn-out. Our clients feel distress and it is our job to help alleviate their symptoms while also building an arsenal of skills to prevent relapse. At the same time, we are human first and our work, as clinicians, is demanding and can take a toll on us inside and outside of the therapy room.

Self-care is preventative medicine, not a band-aid when we need stitches. It is a vital ingredient in our recipe for happiness. Self-care means showing up for yourself as you do for others. It can be easy to prioritize our work, family, and friends, ignoring ourselves in the process.

It helps to think of self-care as an act of kindness. The way we show up for ourselves is vital to the work we do with clients. Life can be unpredictable, so we need strategies for handling our own emotional needs, especially in times of great difficulty. Helping professionals, like marriage and family therapists, are at considerable risk of burn-out.

Therapists are not super humans, we, like our clients, need ways to protect our time, space, and energy. Our self-care is a fitting example of systemic therapy in that it does not exist in a vacuum, and it is not one-sided. To feel whole, we must nurture our mind and body. It is an interconnected relationship that hinges on how we use, protect, and maintain our energy.

When we think about how we want to use our energy, it brings focus to our mental and physical state. Life runs on energy. And when we are careful and thoughtful about our energy needs, we are better able to handle stressful situations. Self-care is not a prescription we take once we hit the bottom of the barrel. Instead, it starts with prioritizing yourself and building sustainable healthy habits.

As therapists we know there is no one size fits all on self-care. The foundation starts with healthy choices. The cornerstones of self-care include exercise, sleep, hydration, and healthy eating. These are the pillars that support a foundation of well-being. When these core items align, we can achieve balance in our personal and professional lives.

Here are some questions and reflections that can help you think about your care as a therapist:

1. How do I want to use my time? Time is our most precious commodity. Life gets busy, and we can easily over-commit our time to keep others happy or we may suffer from FOMO. Either way, it is okay to say no to things you do not want to do. Tap into your inner why by asking yourself, "why am I saying yes to this? " If you are hesitating or trying to justify your decision, go with "no, thank you!"
2. What are my energy needs? First, it is essential to understand your energy needs. For some, being extra social is invigorating, while others feel zapped by how much energy it takes them to engage socially. Knowing what we need to keep the tank full makes us feel more mentally balanced. Make sure you are paying attention to your energy tank. Do not wait until you are running on fumes to refuel.
3. What are my boundaries? Boundaries protect emotional energy. As therapists, we often recommend setting and maintaining clear boundaries to clients. Are you doing this in your life as well?
4. How do I make activity part of my daily routine? Being active does not mean you need to be a top athlete. Movement improves our mental and physical well-being. One way to enhance your activity is to move more each day. Everyone has a different level of fitness, so set realistic activity goals. For example, start walking for 10-15 minutes daily and gradually build on your time goal. Suggestions we give to a client might look like -- make your goals realistic and achievable. Let us make sure we follow the same advice.
5. Am I being mindful of choices that impact my health? Making mindful choices around eating, drinking, exercising, and sleeping means consciously choosing what we do. Mindless eating and drinking are typical examples of how self-care goes off track. It can become a downward spiral of justifying our choices and stewing in guilt's juices if we make a poor choice. Instead, we can choose with awareness and acceptance of our selection. No need to ruminate. Be mindful and move forward.
6. How do I keep myself accountable for the practice of self-care? Staying responsible for our habits is one way to ensure our self-care is not dwindling. There are multiple ways to keep track of our health habits. For some, apps are the best way to measure what we are doing in the interest of staying accountable. For others, it can be having a workout buddy or setting goals with a friend or partner with the same health interest. Either way, make your care as a therapist a priority.