Recent Blog Entries

1. 

   Why Continuing Therapy Through the Summer Matters

   As we all begin to draft our summer vacation plans and the allure of sunny days beckons us outdoors, the temptation to put therapy on hold becomes more pronounced. However, it is crucial to consider the profound benefits of continuing your therapy sessions during these warmer months. Here's why sticking with therapy through summer is vital for your mental and emotional health.
   The Importance of Consistency in Therapy
   First off, let's talk consistency. Therapy isn't typically a one-and-done deal; it's a journey. Just like watering a plant regularly helps it grow, consistent therapy sessions help nurture your mental and emotional growth. Skipping sessions disrupts that flow and can slow down the progress you've worked so hard to achieve.
   Navigating Through Sunshine and Stress
   Now, let's address the elephant in the room: summer isn't always sunshine and rainbows. Sure, there are beach days and BBQs, but there are also family gatherings, social pressures, and changes in routine that can stir up potential stress and anxiety. Your therapist is here to help you navigate those challenges, providing support and strategies to help you thrive, not just survive, through the season.
   Building Resilience Through Real-Life Practice
   Therapy isn't just about managing symptoms; it's about building resilience. By sticking with therapy through the summer, you have the chance to strengthen your coping skills in real-life situations. Whether it's dealing with family dynamics or managing social anxiety at parties, you can put what you've learned in therapy into practice and emerge stronger on the other side.
   Protect Your Progress & Embrace Growth
   You've come a long way on your healing journey, and the last thing you want is to take steps backward. Skipping therapy sessions increases the risk of slipping back into old patterns of thinking and behavior. By staying committed to therapy, you're investing in your future self and safeguarding the progress you've made.
   Summer isn’t just a season to maintain your mental health status quo; it's a perfect time to push forward. With the help of your therapist, summer can be a season of exploration and setting new personal milestones. This period of growth is an investment in yourself that yields benefits well beyond the season’s end.
   Prioritize Your Well-Being This Summer
   Before you decide to replace therapy sessions with leisure activities, consider the long-term impact on your well-being. Your journey of healing and personal growth deserves attention all year round, regardless of the season.
   We encourage you to book your summer sessions now and continue investing in your mental health. Contact our care team today to ensure your well-being remains a top priority in the coming months. Together, let’s make this summer a time of significant personal growth and resilience.
   Therapy is not just about coping with life; it's about thriving in it. Let’s keep moving forward, together.
    
   

   • Tuesday at 01:41 PM
   • 455 views
2. 

   Empowering Mental Health in BIPOC Communities

   Proper mental health care is essential in any community, but especially in those where it has historically been stigmatized and less available. Due to many factors, including racial trauma and systematic oppression, Black, Indigenous, and people of color (BIPOC) communities have experienced barriers to helpful interventions like therapy and other forms of mental health care. Keep reading to learn more about BIPOC mental health, how to empower mental health in BIPOC communities, and ways to access help when needed. 
   Stigma and Current Barriers 
   Stigma is prejudice against a specific group of practices, people, places, or nations. It promotes negative stereotypes by labeling a particular group or activity. A substantial amount of mental health stigma in ethnic communities stems from cultural beliefs and negative connotations of help-seeking. 
   For instance, in many African American cultures, mental health challenges can be seen as a sign of weakness. Many Asian cultures believe seeking help for mental health conditions is shameful and can reflect poorly on an individual. In some Latinx communities, historical gender roles and the belief that personal matters should be kept private may play a role in avoiding help-seeking. These cultural beliefs can often deter BIPOC individuals from reaching out for support and accessing beneficial care. 
   Physical Barriers 
   Mental health care services are often unaffordable for BIPOC communities, as research shows that most communities of color typically live below the poverty level. Furthermore, communities of color may have less access to health insurance and have to pay out of pocket for mental health services. Many people in these communities don't have the disposable income to do so, limiting their access to care. 
   Mental health providers are also generally located in areas with higher socioeconomic status. Traveling to and from treatment can be an inconvenience for many in BIPOC communities and may also not be feasible. Living at the poverty level, working long hours, and lacking the ability to take time off can also make consistently and conveniently seeking care challenging in BIPOC communities. 
   Healthcare Mistrust 
   Historically, BIPOC people, particularly members of Black and Latino communities, have felt a sense of mistrust from healthcare providers as a result of the impact of systemic racism that has targeted these communities for generations. 
   Current studies show that 7 out of 10 Black Americans feel mistreated by the healthcare system. Experiences like these contribute to the avoidance of seeking care, which can then lead to worsening mental health conditions. 
   Lack of Representation 
   Historical and current systemic oppression may also contribute to the hesitancy to be vulnerable in BIPOC communities. Finding a therapist who understands race's significant effect on a person's life experiences and traumas is also crucial. With the psychology workforce predominantly made up of white people (84%), BIPOC communities may experience a lack of cultural competence in therapy. This can deter seeking treatment because an individual may feel like their therapist doesn't understand them and cannot help them in the way a BIPOC therapist could. 
   Current BIPOC Mental Health Statistics 
   Statistics continue to shed light on the prevalence of mental health conditions and the disparities in mental health care for BIPOC communities. A 2022 Blue Cross Blue Shield study examining racial disparities in the diagnosis and treatment of major depression showed that the condition was disproportionately undiagnosed and untreated in Black and Hispanic communities. 
   Other studies reveal the stigma surrounding mental health care in BIPOC communities. For example, 43% of Black people and 47% of Hispanic people prefer to handle mental health challenges by themselves instead of seeing a therapist. Furthermore, about 25% of Pacific Islanders and Asian American people receive mental health treatment. The few studies examining mental health care in Indigenous communities also estimated a low percentage of the population accessing care. 
   As rates of mental health conditions are often underreported, the percentage of people in BIPOC communities with mental health conditions appears low. Here are reports of mental health conditions, according to the 2017 American Psychiatric Association's report on mental health disparities: 
   16% of African Americans  22% of Indigenous people  13% of Asian Americans  24% of people of two or more races  15% of Hispanic Americans   With low percentage rates of reported BIPOC mental health conditions, fewer care options are created for these populations making access to care even more difficult.  
   Strategies for Improving Care in BIPOC Communities 
   Improving care in BIPOC communities requires a multifaceted approach. With all the factors contributing to stigma and access barriers, mental health professionals need to address these issues and incorporate cultural competence in therapy. The mental health care system can achieve competency in many ways. 
   Increase Mental Health Care Accessibility 
   Barriers like socioeconomic status, lack of insurance, and physical location can deter people from seeking treatment. Creating low-cost and free community-based programs tailored to the specific needs of people of color can help reduce this barrier. 
   Increasing telehealth availability can also help with this access issue. Telehealth allows people to receive mental health care from the comfort and privacy of their own space. It also removes transportation and scheduling barriers, making it easier to seek care when convenient. 
   Access to telehealth can not only address location barriers but also allow people of color to cast a wider net for BIPOC therapists who may not have been accessible due to location. Telehealth also creates a more private therapeutic experience, which can help reduce treatment-seeking hesitance due to cultural stigmas. Increasing access to low-cost and state insurance plans, like Medicaid, can also reduce out-of-pocket costs for those with low income. 
   Embrace Cultural Differences 
   As we mentioned previously, a lack of culturally competent care often deters people of color from seeking treatment. Hiring diverse providers can remedy this issue by creating spaces where BIPOC communities feel comfortable. Having a provider of a similar race or ethnicity may make BIPOC communities feel more understood and at ease when seeking mental health care. 
   Providing cultural competence workshops for mental health providers can also help them understand the effect one's culture has on their life experiences and outlooks. Providing care in multiple languages can also increase receptiveness to treatment. 
   White mental health providers can benefit from learning more about the experiences of people of color through engaging in community groups. By ensuring approaches to mental health care are appropriate and supportive of one's culture, therapists may experience increased engagement from BIPOC communities regarding help-seeking. 
   Educate and Destigmatize 
   Educating BIPOC communities about the benefits of mental health care and making culturally competent providers available can help to reduce stigma and increase treatment engagement. Many BIPOC communities are held back from seeking care due to cultural beliefs. Mental health professionals can break down barriers by creating programs to educate and better serve people of color. 
   Mental health professionals can start by understanding what races and ethnicities are in their local communities to create culturally sensitive programming that will effectively reach their audience. Health clinics and schools are ideal places to reach young people while increasing the visibility of community needs. Social media can also be a platform to bring attention to mental health conditions and offer treatment resources. 
   Build Trust 
   Mistrust of the medical community stems back centuries for many BIPOC individuals. Building trust is a complex, multidimensional issue. Changing the system to remove systemic oppression and racist healthcare laws is a first step. As the healthcare system often engages in unfair treatment of the BIPOC community, creating new legislation to improve care and ensure protection may increase trust and the quality of care. 
   The healthcare system must take responsibility for how these communities have been treated in the past and consistently make an effort to provide care that empowers BIPOC individuals. Cultural competence among mental health providers is crucial. Care should always align with the client's experiences and expectations to reduce suspicions and worries regarding the healthcare system. Building awareness about BIPOC cultural values and health-related beliefs may help mental health providers foster trusting relationships in these communities and increase beneficial interactions. 
   Transparency in care may further build trust. BIPOC communities might benefit from healthcare organization orientations with providers that walk them through the treatment-seeking process. Mental health professionals should always provide spaces where BIPOC individuals feel safe and heard. Explaining potential treatment timelines while showing that providers understand their experiences through a culturally competent lens and are there to help, may increase the likelihood that people of color will feel more comfortable seeking care. 
   Community Initiatives and Support Systems 
   The cost of services is often a significant barrier to BIPOC mental health care. Creating community-based initiatives with low-cost or free counseling opens the doors to mental health care for more people of color in need. Healthcare organizations should partner with people in the community to understand the challenges specific communities face. 
   Organizations can create support systems in the workplace and community. Employers can empower mental health by funding and increasing diversity, equity, and inclusion programs in the workplace and increasing BIPOC representation across all organization levels. Knowing that mental health support is readily available in their workplace can make it easier to get the help they need. 
   Community support groups can increase accessibility to care. Support groups can further destigmatize mental health treatment and help people understand that they are not alone. With healthy support systems, people of color may feel more comfortable expressing their challenges to others. Support groups also provide the perfect opportunity to offer free resources and client referrals to mental health services. 
   Find Help With Telemynd 
   Empowering mental health in the BIPOC community can break down barriers and help people find the help they need. Caring for mental health is essential, and connecting with a mental health specialist can further enhance well-being. 
   Telemynd is an accessible virtual mental health service that brings mental health care to you. With an expansive range of mental health professionals from all backgrounds, people can find the most appropriate care for their unique situations. Telemynd accepts several major insurance companies and can connect people with behavioral health specialists nationwide. Click here to contact Telemynd and learn more about BIPOC mental health, the treatment process, and ways to find treatment. 
   

   • April 19
   • 227 views
3. 

   How to Get Restful Sleep to Revitalize Your Mental Well-Being

   Sleep and mental health go hand in hand. Just like the body needs rejuvenation after a long day, so does the mind. Getting plenty of rest can be hard for many, as the day’s stressors like work, school, or even the future can keep people up at night. Keep reading to learn how to get restful sleep and how people can improve their rest to wake up refreshed and ready for a new day.
   Why Is Sleep Important?
   Sleep is a fundamental pillar necessary for vitality and well-being. As the body’s main restorative process, sleep is intricately linked to human health, from physical to mental. Sleep deprivation can cause several ailments in the body and make an individual feel groggy, irritated, and chronically tired.
   Chemical compounds like melatonin and adenosine are the body’s sleep inducers. Both help regulate the body’s internal clock, or circadian rhythm, and promote feelings of drowsiness and relaxation, facilitating the onset of sleep.
   Sleep and Mental Health
   Adequate sleep is crucial to ensure that emotions and brain functioning are at top performance. While someone sleeps, their brain is getting ready for the next day by forming new essential pathways for learning and memory. Getting plenty of rest helps with emotional regulation, cognitive processes, and overall psychological functioning. Here are some benefits of sleeping efficiently:
   Better concentration Memory retention Emotional well-being Better problem-solving abilities Lack of sleep can be detrimental to mental well-being in several ways, including increased stress levels, depression, anxiety, and mood swings. When an individual experiences disturbances in their sleep patterns, whether it be sleeping too much, not being able to sleep, or fragmented sleep, it often mirrors underlying mental distress. That said, prioritizing proper sleep and wellness habits can help ensure rest is a recharging experience.
   How Much Sleep Is Enough?
   Getting the right amount of sleep can be challenging, especially with the many responsibilities most have throughout the day. The amount of sleep a person needs can be subjective. However, experts recommend seven to nine hours of quality sleep for adults. This gives the brain adequate time to cycle through two phases of sleep: The first, nonrapid eye movement (NREM), is further divided into three stages—light sleep, light but slightly deeper sleep, and deep sleep. The second stage is known as your rapid eye movement (REM) sleep. During the REM phase, some people experience vivid dreaming. With each phase, the brain moves through its nightly restoration process.
   Tips for Better Sleep
   Sleeping the right amount of hours every night is only one facet of proper rest. It’s also critical that rest is high-quality and rejuvenates the brain and the body. A poor night’s sleep filled with tossing and turning or disturbances can be almost as harmful as not sleeping enough. Follow these tips and tricks to get the best sleep and wake up feeling prepared for a new day.
   Establish a Nightly Routine and Bedtime
   Having a nightly routine and set sleep schedule can train the brain to understand when sleep is appropriate. Nighttime routines can be as simple as taking a shower and getting in bed. Or they can be ritualistic, like lighting a candle, playing soothing music, or reading a book. The purpose of a nighttime routine is to signal to the brain that it’s time to sleep soon.
   Going to bed at the same time every night will further ensure getting plenty of rest. Exact sleeping times will vary by the person, but experts recommend sleeping between ten and eleven. Getting to bed too early or late can disrupt the internal body clock, which controls its innate sense of time and circadian rhythm. Synchronized circadian rhythms improve mental well-being.
   Create an Ideal Sleep Environment
   Sleep environment can mean the difference between waking up refreshed and pressing the snooze button multiple times. Creating a comfortable space that encourages sleep is the perfect solution. Many factors can influence the urge or disinterest in sleeping. All of the body’s senses play a part in welcoming better sleep. A bedroom should have an inviting feel that encourages relaxation and winding down. Here are some tips for creating the best sleep environment:
   Have a cozy bed and sheets Ensure the room temperature is ideal Try sleep-inducing essential oils or candles, like lavender, chamomile or bergamot Shut the lights and TV off Create a silent environment or play soft soothing music Practice Relaxation Techniques
   Feeling relaxed before bed can ease the body into a restful state and make falling and staying asleep easier. Reading a book for a short period before bed is one way to work the brain without physical activity. Reading is a more complex task for the mind and strengthens the brain’s connections, potentially preventing age-related cognitive decline. As reading becomes a nightly routine, the brain receives a signal that it’s time to sleep.
   Taking a warm bath or shower an hour or two before bed can also promote a restful night’s sleep. A bath or shower lowers the body’s core temperature, which, in turn, signals sleep.
   Practicing mindfulness exercises like meditation, deep breathing, and journaling can increase relaxation. Since meditation and deep breathing combine mental and physical activities, they can target anxious thoughts and physical stressors at the same time. In return, meditating before sleeping encourages overall relaxation and prepares the body for sleep.
   Journaling is another tactic to clear the mind of any stressors and anxiety from the day. Writing down worries and negative thoughts can declutter the mind and alleviate cognitive arousal, reducing stress and anxiety levels.
   Remove Distractions
   Distractions can easily make it into the bedroom, prolonging wakefulness or disrupting sleep. Phones and TV are typically the biggest sleep distractions. When someone scrolls on their phone or watches TV before bed, their brains become overstimulated instead of preparing for rest. Blue light from phones and TVs also fool the brain into thinking it’s daytime. Just minutes of screen time can delay melatonin release and desynchronize the body clock. Here are some simple tips to eliminate these distractions:
   Set a technology curfew at least an hour before bed Put phone notifications on do not disturb Turn the phone facedown at night Schedule a specific time to check messages after waking Limit Caffeine and Stimulants
   Caffeine and other stimulants keep people awake during the day. But according to experts, having caffeine even eight hours before bedtime can make it harder to get a good night’s sleep. Caffeine and stimulants block the release of melatonin and adenosine. This makes for tossing and turning, early waking, and trouble falling asleep.
   Sleep-promoting herbal teas, like chamomile, valerian, and lavender, are a great solution for people who love a hot beverage before bed. Not only will these teas satisfy the urge for something hot, but they’ll also relax the mind and help prepare it for getting plenty of rest.
   Avoid Large Meals and Alcohol Before Bedtime
   When someone eats before bed, it negatively affects digestion and sleep quality. Eating before bed also comes with many disadvantages, like acid reflux, heartburn, and weight gain. Experts recommend eating up to two hours before bedtime to avoid negative effects. Still, having a light snack an hour before bed can help some fall asleep faster.
   Alcohol is another huge sleep disrupter. Drinking alcohol can cause insomnia. Someone might fall asleep easier after drinking, but they may wake up a few hours later and not be able to fall back asleep. Alcohol also affects REM sleep, which is the deepest sleep where people have the most vivid dreams. To ensure getting plenty of rest, try to prioritize proper sleep over indulging as much as possible.
   Exercise Regularly
   Exercise has countless benefits for the mind and body. Incorporating at least thirty minutes of daily exercise can promote a deeper, more restful sleep at night. Exercise reduces stress and anxiety while helping people unwind. Still, avoid exercising before bed, as it can stimulate the body and create a burst of energy.
   Manage Stress
   For many, reducing stress is easier said than done. A less stressful life can greatly enhance a peaceful night’s rest. Of course, some stressful events are hard to avoid. Work, family, and money can be huge stressors that keep a person up at night pondering their next move. How someone manages stress can determine how it affects their sleep and mental health. Stress relief activities can differ from person to person. Here are some activities to consider:
   Exercise Meditation Nature-walks Journaling Yoga Massage Laughter Music Stretching Healthy eating Dancing Gardening Knitting When someone spends time venturing into different hobbies, their stresses can seem not as daunting. This, in turn, can help them get to bed without clutter on their mind and get plenty of rest.
   How to Get Restful Sleep: Consistency Is Key
   Following these tips and tricks may seem challenging, but they can slowly be incorporated to improve rest. It can be helpful to try a few habits at a time to get acquainted until forming a nightly routine that works best.
   

   • March 15
   • 984 views