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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.
 

With commitments like work, family, school, and more, many struggle to find time to prioritize themselves. While caught up in daily responsibilities and stress, it's easy to neglect one's physical, mental, and emotional health.
Self-care is vital to overall wellness. Taking time to look after oneself holistically encourages a healthy lifestyle and can make managing challenges easier. Keep reading to learn more about the significance of self-care, what it encompasses, and how to build a personalized self-care routine that sticks.
Why Self-Care Is Essential
Self-care is about incorporating beneficial behaviors and activities into daily life. This decision-making process helps individuals conveniently and effectively care for themselves while incorporating professional assistance when necessary.
Small acts of self-care can make a significant difference, such as taking a walk, eating a healthy meal, or meditating for five minutes. Making self-care a priority is an act of self-preservation that has multiple benefits, including:
More energy Better immune system health Lower risk of illness Stress management Higher self-esteem Increased productivity and focus Higher levels of life satisfaction More fulfillment Better relationships Reduced burnout Types of Self-Care
Self-care is a holistic practice, meaning it nurtures the mind, body, and soul. The purpose is to create a harmonious balance of positive behaviors that support each life facet. The following are five areas of self-care:
Physical Health: Physical health is a state of well-being where all internal and external parts of the body function as expected. Emotional Health: Emotional health is a fundamental aspect of mental health awareness. It involves one's awareness and ability to cope with positive and negative emotions. Spiritual Health: Spiritual health balances the other aspects of humanity. It includes a purposeful life, fulfillment, and connection with existence and experiences beyond the human level. Social Health: Social health is the ability to interact and form healthy connections and relationships with others. Psychological Health: Psychological health combines how one thinks, feels, relates, and exists in daily life. It's distinguished by emotional, spiritual, social, and mental dimensions. How to Practice Self-Care
Proper self-care looks different for everyone. Still, there are common practices that can improve well-being. Here are some tried-and-true behaviors that can positively contribute to overall wellness and self-care.
Practice Mindfulness
Looking after mental health is a cornerstone of self-care. Mindfulness is a therapeutic technique where someone focuses on the present moment. Individuals achieve this mental state by calmly recognizing and accepting their thoughts, feelings, and body sensations without judgment. People practice mindfulness in many ways, such as meditation, breathing techniques, yoga, and art.
Mindfulness techniques can reduce stress, increase self-awareness, boost creativity, and even benefit physical health. Blocking out distracting noise and focusing on the present can seem challenging, but starting slow can help with success. Studies show that just 10 minutes of daily meditation can produce lasting benefits over time.
Exercise
Physical activity is essential for mental health, along with increasing energy and reducing the risk of illnesses. Regular exercise can reduce mild anxiety and depression, improve cognitive functioning, and enhance self-esteem.
Fitness doesn't have to mean high-impact workouts or spending hours in the gym every day. Just adding 30 minutes of daily physical activity can greatly improve your health and boost your mood. People can exercise in ways that work for their lifestyles. Some fun ways to incorporate fitness into a self-care routine include:
Bike riding Walking Skiing Hiking Jumping rope Dancing Martial arts Playing frisbee Yoga Swimming Get Restful Sleep
Sleep and self-care go hand in hand. After a long day, the body and mind crave rejuvenation. Getting plenty of rest helps with cognitive processes, emotional regulation, and overall psychological functioning. Prioritizing restful sleep is key to giving the body adequate time to rest without interruptions and ensuring that the brain performs optimally the following day.
With all of life's responsibilities, getting enough sleep can seem tough. However, removing distractions like phones and computers, setting a bedtime, and creating the ideal sleep environment can help form better sleep habits and improve self-care.
Journaling
Journaling can help individuals clear their minds by writing down their thoughts, feelings, and emotions. A journal is a safe space to write about daily events and reflect on those moments for inspiration, growth, and problem-solving. Keeping a self-care journal can encourage self-awareness, help process emotions, reduce stress, and improve mental health. For those who find journaling challenging, several prompts are available with ideas, questions, or suggestions that can help inspire a start. For instance, individuals can end each night journaling about five things they're grateful for or looking forward to the next day.
Eat a Balanced Diet
What someone eats directly impacts their health and energy levels. Maintaining a nutritious and well-balanced diet provides the body with the necessary minerals, vitamins, and nutrients to perform optimally. It also boosts the immune system, supports bodily functions, and greatly benefits overall health. Cooking a variety of healthy home-cooked meals is an effective and fun way to practice self-care while getting vegetables, fruits, and whole grains in.
Get Outside
Being outside in nature can drastically improve overall health. Similar to mindfulness, taking time out of the day to get outside can help one feel more relaxed and at peace. This could mean walking on a local trail, going to the park, or relaxing at the beach. The soothing elements of nature can improve mood, relieve stress and anger, enhance self-esteem, and help individuals meet new people.
Set Goals and Priorities
Establishing goals and priorities is crucial to self-care. Understanding the things one wants to achieve in life can make it simple to prioritize the necessary steps to accomplish them. This can make daily life more fulfilling and less stressful because the individual knows they are actively working toward the things that matter to them. Whether it's taking up a new hobby or saving up for a vacation, understanding goals and priorities helps people take control of their lives.
Establish Boundaries
Setting rules and limits for oneself within relationships is essential in self-care. Boundaries help individuals protect their time and energy and maintain mutually respectful relationships. While it's easy to get caught up in trying to do everything for others, communicating needs, limits, and preferences can build a healthy foundation for empowerment. Understanding one's boundaries makes it easier to say "no" to things that may overwhelm them.
Setting boundaries can prioritize self-care and reduce feelings of emotional exhaustion, resentment, and burnout. Boundaries are vital in personal and professional relationships to ensure a person puts themselves first. They create a space for self-awareness, autonomy, and honoring values, which are all imperative to self-care.
Stay Connected With Loved Ones
Building and maintaining a social network can help individuals feel loved and appreciated. Loneliness and isolation can be detrimental to self-care. Both are linked to a higher risk of developing physical and mental health conditions, including heart disease, dementia, depression, and anxiety.
Support and camaraderie have the opposite effect. Research shows that people with solid support systems have better health, longer lives, and overall higher well-being. Having positive people to share moments with and lean on in times of need can also encourage self-growth and practical help.
Limit Unhealthy Lifestyle Habits
Unhealthy habits like excessive drinking, smoking, and poor nutrition can make practicing self-care more challenging. These habits can disrupt your overall health, leading to increased mental and physical strain. Practice self-care by creating a plan to control these behaviors. Unhealthy habits will always be a part of life, but substituting them for healthier behaviors as much as possible can help maintain self-care.
Ways to Build a Lasting Self-Care Routine
Building a self-care routine is an individualized process. Self-care is a journey that requires trial and effort to reach a plan that fits an individual's situation. The goal of self-care is to embrace positive behaviors that will improve overall health and wellness. Changing and creating new habits takes time, consistency, and intention, so it's crucial to incorporate self-care in ways that work best for one's lifestyle.
First, individuals should consider areas in their lives that could be improved and activities that nurture their minds, body, and soul. Dedicate time each day to slowly working on these activities. Start with small daily rituals like a morning jog, a five-minute meditation, or adding vegetables to every meal.
As one masters these small habits, one can continue to build on them, adjusting the routine as one sees fit. Self-care is crucial every day, but setting aside a special moment for self-care once a week can also help to slowly ease into a routine.
Family and loved ones can be essential to a self-care journey. A loved one with similar self-care goals can act as an accountability partner. Working together to achieve self-care goals can make it easier to stay committed to the journey.
Complement Your Self-Care Journey with Telemynd
Incorporating self-care into your daily routines can make incredible improvements to overall health. Professional mental health care can further enhance your journey.
Keeping up with regular in-person therapy sessions can seem overwhelming. That's why Telemynd is here to help. Our virtual mental health services connect individuals with behavioral health specialists nationwide, bringing compassionate care to you. Contact Telemynd to learn more about improving well-being and elevating your self-care journey.

Extracurricular activities are more than just fun and engaging ways for students to boost their college admission prospects. They also allow youth to explore their interests, develop leadership skills, and discover what they’re passionate about.
Participating in extracurricular activities helps nurture students’ minds, bodies, and souls. Students build fundamental skills that empower them to dream big and achieve bigger. Learn more about the benefits of extracurricular activities and how to support and encourage your child throughout these moments.
Broadening Perspectives
Extracurricular activities help students learn practical life skills they otherwise wouldn’t practice in school. Students can gain new skills and hone in on current ones while connecting with themselves and learning to navigate challenges.
These activities also strengthen the lessons learned in the classroom. Students can apply these lessons in the real world, enhancing their education and preparing them for the future. Still, the essential lessons students learn from extracurricular activities benefit them beyond the classroom. Here are some vital skills that extracurricular activities amplify.
Social Awareness
Social justice clubs and community service increase students’ compassion and social consciousness. These activities expose students to society’s needs and encourage them to do their part to help others. Students foster a sense of civic responsibility through volunteering or fighting for a cause they believe in. Community service can broaden a student’s perspective of the struggles people face every day and nurture a genuine interest in the well-being of others.
Serving others and fighting for equality helps improve empathy and leadership skills. Social justice activities help students learn to investigate and challenge inequality within their schools and society. Students develop skills to become active change agents and stand up for what they believe in.
Debating Skills
Debate clubs and teams teach students how to communicate their thoughts and feelings. They explore real-world topics and issues and create ethical, factual, logical, and emotional arguments to persuade others that their beliefs are correct. Debating encourages students to dive deep into complex information and analyze it from multiple sides.
By expressing their opinions about a particular topic with others, students learn to engage in critical thinking while considering multiple viewpoints. Debating also requires them to reflect on their personal views while exploring those of others. In addition, social skill development builds confidence and nurtures collaboration and respect for peers.
Strategic Thinking
Competitive sports and chess clubs can help students develop strategic thinking. Strategy is crucial for these activities, which require students to analyze strengths and weaknesses, develop a game plan, and adapt in real time. These activities constantly challenge students and encourage them to achieve a common goal as a team.
Practice and evaluating past performances also help students gain decision-making skills, discernment, and risk assessment. Students develop problem-solving skills and strategic planning, which are essential in academics, daily life, and the future.
Culinary Skills
Culinary clubs and cooking classes help students learn about nutrition while exploring creativity. Cooking is a form of expression and hands-on learning. Students learn about food chemistry, budgeting, and creating balanced, nutritious meals. This practical knowledge applies to daily life, helping students understand the significance of portion control, cooking techniques, and time management.
Learning these valuable skills at a young age can empower youth to make healthy food choices, contributing to their overall health. Cooking can also inspire experimentation and cultural appreciation as they discover different flavors, cuisines, and techniques. Furthermore, learning culinary skills could spark interest in a career students often don’t explore in standard academia.
Creativity
Visual and performing arts build self-confidence and creative expression. Students can become more self-assured and recognize and appreciate their talents and abilities. Extracurricular activities like art, drama, and music enhance emotional intelligence by allowing students to be present.
Focus and mindfulness can manage stress and regulate emotions. These creative outlets empower students to channel negative feelings into a positive, meaningful activity. They also promote problem-solving abilities, helping students handle constructive criticism and use it for improvement.
Physical Wellness
Fitness, sports, and dance can reveal fun ways for students to maintain their physical health. These activities encourage fundamental aspects of wellness, like regular exercise and healthy eating. Physical wellness activities help students create healthy habits from a young age that will have a positive impact on success and overall well-being.
Regular exercise benefits physical and mental health. Students can benefit from better endurance, weight control, lowered risk of health conditions, and reduced depression and anxiety. Incorporating fitness can set students up with a healthy routine to stay active and maintain their overall health.
Enhancing Personal Development
Studies show that students who participate in extracurricular activities exhibit multiple benefits in terms of overall psychological growth. Students demonstrated substantial character development, higher levels of academic achievement, elevated social development, and an improved understanding of the importance of community involvement. Furthermore, students who participate in extracurricular activities reported increased self-worth and self-concept.
Extracurricular activities, like volunteering, sports, and arts, are vital for self-empowerment. Volunteering opens the doors to new skills, experiences, passions, and interests while helping others. According to research, community involvement promotes a sense of belonging and encourages students to contribute to society. Playing sports encourages team spirit, discipline, and accountability. The arts foster self-expression, creativity, and self-awareness. These crucial life skills paint a bigger picture of resilience, self-esteem, and character building.
These activities also nurture teamwork and leadership skills. Students learn to consider other’s needs and gain insight into the role their actions play in achieving an overall goal. By working with teammates or partners, students can grasp the significance of being a team player and the concept of good sportsmanship. They also practice working with different types of people who may not always share the same beliefs or opinions.
Students become better leaders by learning how to effectively engage with others. Many extracurricular activities require critical and strategic thinking, communication, organization, charisma, and problem-solving. These qualities create exceptional leaders who are self-aware and considerate of others.
Mental Health Benefits
Reduced anxiety and depression are some of the most significant mental health benefits of extracurricular activities. Researchers found extracurricular activities create a sense of school belonging among adolescents, improving mental health outcomes. As students spend much of their days in school, the experiences they have there often influence mental health. Students who participate in extracurricular activities showed reduced depression, anxiety, loneliness, and conduct problems. They also reported higher well-being.
Extracurricular activities create spaces for expression, connection, self-exploration, and overall mental wellness. Being active can boost self-esteem, increase concentration, and encourage restful sleep.
Participating in extracurricular activities also creates an outlet for stress relief. Without a positive outlet, school and home stressors can take a toll on adolescents. Students learn to channel negative emotions into positive activities that help them cope with life struggles. That can improve mental well-being, focus, and academic performance, leading to higher academic achievements.
Supporting Your Child in Extracurricular Activities
Supporting your child in extracurricular activities can encourage them to keep growing and exploring. Here are some simple tips to help your child stay involved in extracurricular activities:
Explore their interests: Self-exploration is key in extracurricular activities. Help your child create a list of activities they enjoy and discover activities at school. Encourage them to try something new: Inspire your child to try something out of their comfort zone. Explain the benefits, insights, skills, and connections they can build to help them grow in vital life areas. Use gentle guidance: If your child tries an activity once and wants to quit, gently urge them to try again. You can do your part by making them feel confident and explaining that the key to success is completing what they start. Motivate them to showcase their talents: Every child has innate talents that extracurricular activities can nurture. If your child loves singing, encourage them to join a performing art class to explore their talent. Reward the effort: Encourage your child to focus on the effort, not the outcome. That can help them build perseverance and motivate them to keep practicing and trying, no matter the result. Be involved: Show up for them by attending their games, debates, recitals, and more. Your child will feel encouraged to keep going if they know you’re always there to support them. Balancing schedules can be challenging with such a busy life. Understanding time management can ensure students can perform wholeheartedly in academics and extracurricular activities. To reduce the likelihood of burnout, students should prioritize academics and set limits on their commitments.
Here are some strategies to help students with balancing schedules:
Choose activities that they are committed to. Track assignments, extracurricular activities, and other priorities using a planner or calendar. Ask for help. Practice self-care. Take breaks. Plan ahead.  
Extracurricular activities benefit students beyond academics, enhancing personal development, leadership skills, and social skills. These essential life skills foster growth and impact success. When students participate in extracurriculars, it can help shape them into the best versions of themselves, promoting overall health and a bright future.

When it comes to certain holiday celebrations like the 4th of July, it can be common to use fireworks. However, the noises, smells, and lights from fireworks can be distressing for those with post-traumatic stress disorder (PTSD). PTSD can affect war veterans, first responders like paramedics or firefighters, and those who've experienced other traumatic events.
Fireworks and other loud sounds can trigger PTSD symptoms. However, it is possible to plan and use strategies and techniques to cope.
What Is PTSD?
PTSD is a condition that can develop as a result of trauma. The clinical definition of trauma is experiencing a threat of death or serious injury, sustaining serious injury, or actual or threatened violence. PTSD can develop if a person:
Directly experiences the trauma. Witnesses someone else experiencing it. Learns that it happened to a close friend or relative. Is indirectly exposed to trauma, like first responders. The signs and symptoms of PTSD include:
Experiencing disturbing intrusive thoughts, such as nightmares or memories of the trauma. Avoiding things related to the trauma, like people, places, and thoughts. Having negative feelings or thoughts, like excessive self-blame. Being highly reactive, highly irritable, hypervigilant, or easily startled. Going through a traumatic event does not necessarily mean that PTSD will develop, and different experiences can be traumatic for different people. Research suggests that up to 32% of first responders, more than 30% of veterans of the Iraq and Afghanistan wars, and as many as 12% of adults in the general population have PTSD.
Effects of Fireworks on PTSD
Fireworks during Independence Day or other celebrations may cause a person with PTSD to become highly reactive, especially if the traumatic event they experienced involved  loud noises like explosions, gun fire etc. This is why fireworks are triggers, because they can set off a memory or a piece of the traumatic experience.
During a firework display, those with PTSD may:
Feel on edge. Have a strong reaction to the flashing lights. Be easily startled by the sound. Experience flashbacks of the traumatic event. Feel numb or emotionally distant. Feel a lack of control over the situation. Use drugs or alcohol to cope with unwanted thoughts and feelings. How Trauma and Triggers Affect the Brain
A traumatic event like an explosion can cause an intolerance to loud sounds. For veterans, in particular, blast exposure has been shown to significantly increase the chances of sound intolerance, including that of fireworks. This is a result of how the brain operates during a traumatic experience.
Fear Circuitry
Trauma impacts what scientists call the "fear circuitry" in the brain, an inherent protective mechanism. During a traumatic event, the fear circuitry kicks in, and the prefrontal cortex — the part of the brain involved in thought and planning — works less.
This means that the person re-experiencing trauma goes into survival mode and is not able to think through the situation and rationalize what is happening.
Furthermore, during a traumatic event, the brain encodes memories differently than it normally does. For instance, the brain may recall the sounds and smells of an explosion but not the time of day it occurred.
Emotional Responses
When a person with PTSD hears fireworks, their brain's fear circuitry kicks in. It mostly connects with the sounds, smells, and sight, and not the context of the situation. As a result, a person cannot easily tell themselves that a celebration with fireworks is occurring and that it is not a life-threatening situation. Instead, they feel anxiety and fear and survival mode kicks in telling them to act to protect themselves.
Strategies and Tips to Prepare for Fireworks
If someone experiences PTSD symptoms from fireworks, it's important to follow strategies like planning ahead, creating a safe environment, leaning on social support, and seeking professional guidance.
Plan Ahead
Some tips on how individuals can effectively prepare for holidays and events include:
Practicing self-compassion and remembering that trauma reactions do not indicate weakness. Rather, it is how the brain has learned to cope. Reminding themselves that it took them time to train to be on alert for threats. Therefore, it will take them time to retrain themselves so that they are not on high alert when no threat is present. This protective reaction is normal and okay. Using ongoing reassuring self-talk, such as telling oneself that the current environment is safe and that upcoming fireworks are for a specific celebration. Finding out ahead of time if fireworks will occur. Using self-care to feel and function as well as possible, such as good sleep, journaling, and avoiding the use of substances. Having calming techniques prepared that can be used when triggered, like mindful breathing exercises. Create a Safe Environment
Creating a setting that feels safe can help people enjoy the holidays. Ways to do this include:
Staying inside and watching fireworks on television. Staying in a comforting room without windows or where blinds or curtains can be drawn. Sitting in a comfortable chair with a weighted blanket. Being surrounded by trusted loved ones and mementos from loved ones. Listening to music or sounds that are calming Lean on Social Supports
Reaching out to loved ones can go a long way toward mental and emotional well-being. Consider the following actions:
Talk with trusted people about thoughts and feelings as the event approaches. Invite a trusted person to join at an event for moral support. Invite loved ones to spend the holiday or celebration in a way that does not involve fireworks or other triggers. Seek Professional Guidance
Meeting with a mental health professional can help develop coping strategies tailored to the individual. Different people with PTSD can have different triggers, and a therapist can help understand someone's unique situation.
Help a Loved One With PTSD
When someone is struggling internally, it is not uncommon for them to feel like they have to remain silent. Taking the initiative to help in various ways can mean the world to them. This can include:
Showing them compassion. Using supportive and comforting words like, "You are safe, and I am here with you." Sitting with them away from the rest of the celebration and talking them through calming techniques Asking guests how they feel about fireworks and avoiding them when planning a celebration. Tools and Techniques for Immediate Relief
It is also possible to manage unexpected fireworks or other loud noises with mindfulness exercises, technology aids, and medication to help feel safe.
Mindfulness and Relaxation Techniques
Calming or grounding techniques can help to bring a person back to the present moment when they feel anxious or panicked. Here are two techniques that can help.
5-4-3-2-1 Exercise
Take these six steps to connect with the senses and return the mind to the present surroundings:
Sit comfortably, close your eyes, and take deep breaths. Open your eyes. Then, name five items present in the area and state their colors. Try to identify four different sounds. Touch three different things and notice how they feel. Try to identify two different smells. Notice and identify one taste, perhaps the lingering flavors of the last meal or the minty flavor of chewing gum. Deep Breathing Exercise
When feeling anxious, breathing tends to be shallower, as the air does not reach the belly, and the brain receives less oxygen. This makes it harder to think clearly in a difficult situation. When experiencing stress or a trauma trigger, follow these five steps:
Close your eyes and lay one hand on the chest and the other on the belly. Pay attention to and visualize the air entering through the nose, into the lungs, and the belly. With each breath, be sure that the hand on the belly comes out further than the one on the chest. Pay attention to and visualize the air leaving the belly, then the chest, and then the nose. Repeat these four steps with subsequent breaths. While doing grounding techniques, it can also be helpful to remind oneself that the current situation is safe and temporary and that it will pass.
Technology Aids
Distractions from fireworks or other upsetting noises can help ease anxiety at the moment. For instance, using noise-canceling headphones or earplugs can help reduce sound. Another tip is to use a smartphone app that provides calming sounds and visuals.
Medication
Medication can help manage anxiety or panic. Some medications are prescribed on a daily basis, and others are to be taken as needed in an anxiety-provoking situation. You should always talk with your provider about medication changes, uses, and the best options suited to your individual needs.
Long-Term PTSD Management
It is important to note that short-term strategies to avoid fireworks or other triggers are not meant to be the ultimate solution for managing PTSD. While it may feel more comfortable in the moment to avoid triggers, doing so can actually worsen the problem in the long term. The key is to not only prepare for the day itself but to also take actions that can promote recovery in the long run.
Community Resources
Support groups for trauma survivors can provide a sense of community and solidarity, as well as a place to give and receive support and coping strategies. Such groups may be located within the community, such as community centers, hospitals, and mental health resources.
Mental Health Treatment
Ongoing behavioral therapy is fundamental to treating PTSD. It can help people identify their triggers and develop coping strategies that are uniquely helpful to them. Moreover, evidence-based cognitive-behavioral therapies can help alter a person's fear structures and help to retrain their brain’s processing.
Telemynd is here to meet the needs of those who deal with PTSD. Both treatments and therapy are available through virtual appointments. These allow for convenient and private services from the comfort of home.
Long-Term Emotional Safety Is Possible
It is possible in the long run to respond to triggers rather than just react to them, and it is never too late to reach out for help. Telemynd is here to support military members, their loved ones, and anyone dealing with PTSD or other mental health conditions. Click here to get connected with Telemynd's services.
 

In the fast-paced world we live in, finding moments of calm and focus is crucial for our mental well-being. One powerful and accessible tool for achieving this is mindful breathing. In this comprehensive guide, we'll delve into the science behind mindful breathing, explore various techniques, and provide practical tips for seamlessly integrating this practice into your daily life.
Why Mindful Breathing Matters for Mental Well-being
In the hustle and bustle of modern life, stress and anxiety have become commonplace. Understanding the link between mindful breathing and mental health is the first step toward reclaiming a sense of peace. Mindful breathing is not just a relaxation technique; it's a pathway to improved mental clarity, emotional balance, and overall well-being.
The Science Behind Mindful Breathing
Our breath is intimately connected to our autonomic nervous system. Exploring the science behind mindful breathing reveals its profound impact on the body. From lowering cortisol levels to stimulating the relaxation response through the parasympathetic nervous system, the physiological benefits of deep, intentional breathing are both immediate and enduring.
Mindful Breathing Techniques
3-Part Breath Technique: Begin your journey with the 3-Part Breath Technique, a simple yet powerful practice. Inhale deeply, filling your lungs in three distinct parts, and exhale slowly. This technique not only promotes relaxation but also encourages a heightened awareness of your breath. Box Breathing Technique: Derived from military practices, the Box Breathing Technique is a structured method for achieving calmness. Inhale, hold, exhale, and hold again, each for a count of four. This technique serves as a powerful tool for managing stress and maintaining focus. Counted Breath Technique: For those new to mindful breathing, the Counted Breath Technique offers a gentle introduction. Inhale for a count, then exhale for one count longer than your inhale. Incorporating counting enhances focus and mindfulness, making this technique suitable for beginners. The Connection Between Breath and Mindfulness Meditation
Mindful breathing serves as a gateway to mindfulness meditation. Explore how combining breath awareness with meditation amplifies the benefits, fostering a deeper sense of presence and tranquility. Discover how this synergy can positively impact various aspects of your life.
Tips for Incorporating Mindful Breathing into Daily Life
Morning Routine: Transform your mornings by incorporating mindful breathing into your routine. Start your day with a few minutes of intentional breathwork to set a positive tone for the hours ahead. Workplace Integration: Navigate the demands of your workday with grace by integrating mindful breathing. Quick, discreet exercises can be performed at your desk to manage stress and maintain focus. Before Sleep Ritual: Ease into a restful night's sleep by adopting a mindful breathing ritual before bedtime. Unwind and let go of the day's stressors with guided breathing techniques designed for relaxation. Mindful Breathing Apps and Resources
Explore the world of mindful breathing with the help of technology. We've compiled a list of recommended apps that offer guided breathing exercises, making it easier than ever to cultivate a regular practice. Additionally, discover online resources providing a wealth of information and support for your mindful breathing journey.
Mindful Breathing Success Stories
Real-life testimonials from individuals who have experienced transformative changes through mindful breathing add a personal touch to this guide. Discover inspiring stories of people who have harnessed the power of their breath to overcome challenges and enhance their well-being.
Overcoming Common Challenges
Embarking on a mindful breathing journey may come with its own set of challenges. From finding time in a busy schedule to maintaining consistency, we address common obstacles and provide practical tips for overcoming them. Learn how to navigate potential roadblocks on your path to mindful breathing mastery.
As we conclude our journey through the world of mindful breathing, it's essential to reflect on the profound impact this practice can have on our lives. Mindful breathing is not just a technique; it's a lifestyle. By harnessing the power of your breath, you can cultivate a greater sense of calm, focus, and overall well-being. Invite these practices into your daily life, share your experiences, and join the community of individuals committed to living mindfully in 2023.

In recent years, virtual therapy has emerged as a transformative alternative to traditional in-person counseling, revolutionizing mental health care accessibility and outreach. Understanding the dynamics and benefits of virtual therapy can empower individuals to make informed choices for their mental well-being, ushering in a new era of personalized and accessible therapy sessions.
Exploring the Essence of Virtual Therapy
Participating in virtual therapy is seamless; with a simple click, individuals can access a secure session tailored to their needs. Through video conferencing, the therapeutic journey unfolds, encompassing discussions on personal challenges, relationships, emotions, aspirations, and so much more, all guided by a licensed therapist dedicated to fostering growth and healing.
Debunking Misconceptions Surrounding Virtual Therapy
Addressing common concerns fosters clarity and trust in the efficacy of virtual therapy:
Effectiveness: Extensive research underscores the efficacy of virtual therapy, mirroring the outcomes of traditional in-person sessions. Therapeutic Relationships: The virtual landscape nurtures authentic connections, transcending physical proximity and fostering trust and rapport between therapist and client. Scope of Treatment: Virtual therapy is a comprehensive platform for addressing diverse mental health concerns, offering tailored interventions and support for complex issues. Embracing the Benefits of Virtual Therapy
Unlocking a myriad of advantages, virtual therapy heralds a new frontier in mental health care:
Expanded Access: Virtual therapy breaks down geographical barriers, making mental health services accessible to people in remote or underserved areas. This approach is especially beneficial for those with disabilities, limited mobility, or those without reliable transportation, ensuring that everyone has equal access to vital care. Convenience and Comfort: Therapy sessions can be attended from the privacy and comfort of one’s own home, eliminating travel time and scheduling conflicts. This convenience allows individuals to seek help in a familiar and secure setting, which can enhance the therapeutic experience and encourage regular attendance. Specialized Treatment: Virtual therapy provides access to a broader range of specialists, enabling individuals to find therapists who are best suited to their specific needs. Whether it’s dealing with a specific type of situation, seeking experts in niche therapies, or requiring culturally competent therapists, virtual platforms connect clients to the most appropriate providers regardless of location. Support for Diverse Communities: Virtual therapy platforms often feature a wide array of therapists who understand and represent various cultural, professional, and gender identities, improving the likelihood that individuals can find a therapist who understands their personal experiences and who can offer highly relevant guidance and support. Stress Reduction: Virtual sessions minimize the anxiety that can come with in-person consultations, such as the stress of commuting and the discomfort some may feel in unfamiliar environments. By offering therapy in a personal, controlled space, virtual therapy fosters a calming atmosphere conducive to healing and self-exploration. By leveraging modern technology, virtual therapy not only extends its reach but also enhances the quality and suitability of mental health care, making it a pivotal element in the ongoing evolution of therapeutic practices.
3 Ways to Optimize Your Virtual Therapy Sessions
If you are ready to take the next step and begin virtual therapy, the following three tips can help you get started:
Minimize Distractions: To maximize the effectiveness of your virtual therapy sessions, create an environment that minimizes distractions. Schedule appointments for times when you can ensure privacy and minimal interruptions. Silence or turn off your phone to avoid notifications. Additionally, attend to physical needs beforehand by having a snack and keeping water nearby. Set Up Your Space:Prepare your environment to foster a conducive atmosphere for therapy. Test your internet connection and ensure your camera, microphone, and speakers work properly. Remove clutter and minimize glare to maintain focus. Adjust lighting and temperature for comfort, and have a pad of paper and pen ready for note-taking. Prepare Mentally:Approach therapy with a positive mindset, recognizing it as a valuable step toward self-improvement. Prior to sessions, address any doubts or anxieties and mentally commit to the process. Compile a list of current issues, goals, or questions to discuss with your therapist, facilitating a more productive and focused session. Conclusion
Embark on a transformative journey towards mental well-being with Telemynd, a trusted provider of online therapy services. With a commitment to accessibility, affordability, and compassionate care, Telemynd offers a therapy and psychiatry tailored to individual needs. Take the first step towards healing and self-discovery—contact Telemynd today by calling 866-991-2103 or visit www.telemynd.com to begin your wellness journey. 

In honor of Military Spouse Appreciation Day, this article shines a light on the journey of military spouses. These incredible people show amazing strength, resilience, and adaptability as they navigate through the unique challenges that come with military life. From preparing for a big move because of a Permanent Change of Station (PCS) to dealing with the uncertainty when their spouse is deployed, military spouses face many tough situations that require a lot of courage and steadfastness. Despite these challenges, there's hope and support available through resources specifically designed for them. This article addresses the challenges military spouses face and introduces Telemynd, a source of support that provides specialized care committed to helping the military community. Today, we recognize and celebrate the determination and spirit of military spouses.
The Life of a Military Spouse
Imagine packing up your life and moving to a completely new location every few years. This is a reality for military spouses, who often navigate the PCS cycle with grace and resilience. Each move means leaving behind friends, communities, and the comfort of familiar settings to embrace the unknown. The search for new schools, healthcare providers, and local support systems becomes a recurring part of their lives. But beyond the logistical challenges lies an emotional journey—rebuilding friendships, finding community connections, and often, starting from scratch in establishing a sense of belonging. This constant state of transition can be both draining and isolating, highlighting the need for a stable source of support and understanding.
Career Challenges for Military Spouses
The transient nature of military life poses significant career challenges for military spouses. Frequent relocations can disrupt career progression, leading to gaps in employment that are difficult to explain on a resume. The uncertainty of the next move makes long-term career planning nearly impossible, often forcing spouses to opt for lower-paying or less fulfilling jobs that offer the necessary flexibility. Additionally, the solo management of household responsibilities during a spouse’s deployment adds another layer of stress, making the job search and career advancement even more challenging. The need for career support that acknowledges and accommodates the unique circumstances of military spouses is evident, pointing towards solutions that offer flexibility and understanding.
Telemynd and the 4+1 Commitment
Telemynd's engagement with the 4+1 Commitment highlights its dedication to supporting military spouses by adopting policies that facilitate their professional growth amidst the unique challenges of military life. This commitment encompasses facilitating job transferability, offering remote work and flexible hours, and providing PCS leave, alongside encouraging participation in government spouse employment programs. By integrating these practices, Telemynd not only aids in the career continuity for military spouses, who are a predominantly female, highly educated, and diverse workforce, but also enhances its organizational strength, tapping into the resilience and adaptability of this underutilized talent pool. This initiative, in partnership with organizations like Blue Star Families and Hiring Our Heroes, underscores Telemynd’s role in fostering an inclusive workplace that values the contributions of military spouses, thereby supporting their families' financial stability and contributing to the all-volunteer force's longevity.
Telemynd’s Nationwide Services
With a nationwide reach, Telemynd brings therapy and psychiatry services directly to military spouses, regardless of where they are in the United States, and is covered by TRICARE nationwide, meaning military spouses and families can access services without needing a referral. The platform's dedicated team of providers specializes in the military community's unique challenges, ensuring care is not just accessible but also highly relevant. Whether dealing with the stresses of PCS, navigating career challenges, or coping with a partner's deployment, Telemynd's services provide a dependable source of support. This commitment to offering specialized care highlights Telemynd's role as a steadfast ally to military spouses, giving them a sense of stability and understanding in their often unpredictable lives.

This May, during National Mental Health Awareness Month, Telemynd is working to break down the stigma that veils mental health. As we spotlight the impact of stigma on individuals, families, and communities, our mission is twofold—to shine a spotlight on the conditions affecting roughly 1 in 5 people and to advocate for the life-changing benefits of seeking treatment.
With stigma often deterring people from getting help and a general unawareness about the prevalence of mental health conditions, our goal is to transform understanding into action, encouraging a future where reaching out for support is not just normalized but embraced.
Understanding Mental Health Stigma
The Essence of Stigma
At its core, mental health stigma refers to the societal disapproval, or when internalized, the self-inflicted shame associated with mental health conditions. This stigma manifests in two primary forms: social stigma, characterized by prejudicial attitudes and discriminating behavior directed towards individuals with mental health issues, and self-stigma, which occurs when these individuals internalize these negative views, often leading to feelings of shame and inadequacy.
Historical Shadows and Present Challenges
The roots of mental health stigma are deep, intertwining with historical misconceptions and fears surrounding mental illness. For centuries, those suffering from mental health conditions were ostracized, viewed as outcasts, or worse, considered to be under the influence of supernatural forces. While modern science and understanding have evolved, remnants of these ancient stigmas persist, manifesting in subtle but impactful ways in today's society.
Impact on Individuals
For the individual, the weight of stigma can be crippling. It fosters a culture of silence, where fear of judgment overrides the pursuit of health. Individuals may forgo seeking help to avoid being labeled as 'weak' or 'unstable,' leading to a dangerous cycle of untreated mental health conditions. This avoidance not only hampers personal well-being but can also lead to severe long-term psychological and physical health issues.
Effects on Families
Families, too, bear the brunt of mental health stigma. In some cases, this can cause feelings of shame and guilt associated with having a family member diagnosed with a mental health condition. This can lead to isolation, strained relationships, and a lack of open communication. Families may struggle in silence, perpetuating the stigma and hindering the possibility of seeking collective healing and support.
Community Consequences
On a broader scale, stigma affects community cohesion and support systems. Misunderstandings and myths about mental health can lead to increased social distancing and a lack of empathy towards those struggling. Communities may inadvertently create environments where mental health issues are ignored or minimized, unintentionally hindering policy reform, and deterring individuals from seeking the help they need.
The Ripple Effect of Seeking Treatment
For Individuals: Provides Hope
The decision for an individual to seek mental health treatment marks the beginning of an impactful journey. Access to therapy, medication, and support networks can lead to significant improvements in quality of life. Individuals often experience a reduction in symptoms, an increase in personal empowerment, and an overall better understanding of their conditions. Treatment fosters resilience, equipping people with the tools to cope more effectively with life's challenges. The courage to seek help not only benefits the individual but also serves as a beacon of hope for others, demonstrating that vulnerability and strength can coexist.
For Families: Strengthened Bonds
When one member of a family decides to seek treatment, the effects can reverberate throughout the household, leading to stronger, more supportive relationships. Treatment can even involve family therapy sessions that encourage open communication and understanding, helping to dispel myths and alleviate fears surrounding mental health conditions. As families learn and grow together, they dismantle the internalized stigma that may have kept them from seeking help. This collective healing process can shift the family unit into an invaluable source of support.
For Communities: A Collective Shift
The positive impact of seeking mental health treatment extends beyond the individual and family to permeate the community at large. Communities that embrace mental health education and support services foster an environment of acceptance and understanding. As more individuals come forward to share their experiences, the stigma surrounding mental health begins to diminish. This shift can lead to more inclusive policies, increased funding for mental health services, and a stronger, more empathetic community.
Paths to Destigmatization
Destigmatizing mental health treatment requires collaborative efforts from individuals, families, and communities. Here are actionable steps each group can take to contribute to this vital cause.
For Individuals: Embrace and Advocate
Embracing Vulnerability: Sharing personal stories and struggles can demystify mental health issues and challenge societal perceptions.
Education: Learning about mental health conditions dispels myths and combats self-stigma, fostering a healthier self-image.
Seeking Support: Engaging with therapy, support groups, and wellness resources not only aids in personal recovery but also demonstrates the positive effects of seeking help.
For Families: Openness and Support
Open Communication: Fostering a household environment where discussing mental health is encouraged and free from judgment strengthens familial bonds.
Education: Participating in family counseling and attending educational workshops together enhances collective understanding and empathy.
Support for Treatment: Actively supporting family members in their treatment journey underscores the importance of mental health care, wellness and recovery.
For Communities: Awareness and Inclusion
Awareness Campaigns: Organizing mental health events, workshops, and seminars educates the public, challenges stigma, and promotes a culture of support.
Policy Advocacy: Supporting policies that improve access to mental health care and protect the rights of those with mental health conditions drives systemic change.
Inclusive Support Systems: Developing community resources that are accessible and welcoming to all, regardless of their mental health status, fosters a sense of belonging and support.
Conclusion
As Mental Health Awareness Month 2024 unfolds, let us commit to ending the negative mental health stigma together. By understanding and taking action towards the deep-seated roots of stigma, we can foster a world where seeking mental health is embraced as a strength. Let this be a call to action for individuals, families, and communities to join forces in promoting mental health awareness, understanding, and compassion.
Resources
We encourage everyone to engage with local and national mental health initiatives, not just during Mental Health Awareness Month but throughout the year. Below are resources to help you start this journey:
Telemynd: Offers nationwide online mental healthcare services, allowing individuals to access professional help from the comfort of their homes, making it a convenient resource for those seeking confidential support.
National Alliance on Mental Health (NAMI): Provides a broad spectrum of support and education resources for individuals and families affected by mental health conditions, serving as a beacon for advocacy and public awareness efforts.
Mental Health America (MHA): Focuses on early identification and intervention for those at risk, offering tools and resources to understand and improve mental health, thereby acting as a preventive and supportive resource.
World Health Organization (WHO) Mental Health: Delivers global resources, research, and guidelines on mental health, aiding in the development of policies and practices to improve mental health care worldwide.
Together, we can destigmatize mental health treatment and pave the way for a healthier, more understanding society.

Children are often labeled as highly resilient. While this is true to some extent, children can still be affected by changes in their routines. Whether a child is adapting to a new school, a new community, or simply a new schedule, it is important to understand how children can be impacted by change and what families and caretakers can do to help them ease into new transitions.
How Are Children Impacted by Changes in Their Environment?
A child’s world is smaller than the world of their adult counterparts. For this reason, their world can often be disproportionately disrupted by small changes in their environment, compared to adults. Unlike adults, children do not have the freedom and independence to make big changes in their environments. Instead, they are vulnerable to others introducing changes on their behalf. Many children also do not have the ability to reach out to familiar support systems when they feel untethered—they are less likely to be able to rely on peers for social support or seek out articles pertinent to their individual situation. Instead, children are more limited in their coping mechanisms and their ability to seek outside help when needed.
How Does Changing Schools Affect a Child?
Does changing schools affect a child? Yes—however, the specific impact and degree to which changing schools affects a child can vary greatly. The timing of a school change can also play a role in how greatly a child is affected by a school transition. For example, a kindergartener who moves to a new school for first grade and begins the new school year along with all their other classmates may have a different reaction to a school change than a high-schooler who changes schools in the middle of the school year and is the only one in their cohort experiencing this transition.
Changing schools can impact children in a number of ways:
A change in schools represents a change in their physical environment. A child must learn and adapt to a new building and a new way of navigating through that building, which may take some time. A new school also brings a change in a child’s expected authority figures—there are new teachers, aides, and support staff members to get to know, each with their own unique operating style. A change in schools can also represent a changing set of expectations for a child. For example, at a former school, they may have had a different length of passing periods, a different system for getting lunch in the cafeteria, or a different system for turning in homework. A different school means a new set of friends and social connections, which can greatly impact a child’s experience of school and their perception of their comfort with their environment. Socially, a new school provides a child with an opportunity to present themselves and their personal identity to others, which can feel both empowering and overwhelming. How Does Changing Communities Affect a Child?
Similar to changing schools, changing communities can affect a child, as well. Sometimes, a change in community is very intentional and deliberate, and families may have the ability to exercise precise control over where they are moving. In these situations, families may be able to lay the groundwork for change far in advance, helping children gradually adapt and warm up to the idea of an upcoming change in stages. However, in other circumstances, as in the case of military families facing a temporary or permanent change of station, a change in community is less foreseen or predictable.
Other Major Changes and How They Can Affect a Child
Outside of changing schools or communities, there are a number of other changes that can affect a child because they can alter a child’s routine. These changes can include:
A new sibling Divorce or separation of parents Changes to the everyday makeup of the household (i.e., an older sibling goes college, a parent goes back to full-time work outside the home, or a family member begins living in the household) Changing to a new room or bed A new activity that brings new expectations Even a change that may seem mundane to an adult, such as adopting a new pet, can affect a child due to a change in their routine. For example, if a family has a new puppy, a child may have a change in their sleep patterns (with more disruptions and earlier wake-up times) and a change in their responsibilities, both of which require time for adjustment.
Signs That a Child Is Having a Difficult Time With a Transition
Depending on the age of a child, they may not have the language skills to verbalize how they are feeling when their environment changes. So, the effects of a change may be more subtle than those in an adult. Families and caregivers can pay attention to certain cues that may indicate that a child is struggling with a recent change, including:
Becoming more withdrawn or more clingy Asking more questions than usual or shutting down when asked a question Showing signs of anxiety, such as chewing nails, tapping feet, fixating or ruminating on small challenges Changes in eating or sleeping patterns New behaviors that display a sense of trying to regain control over their environment, such as acting out or showing increased sensitivity While these above signs may indicate that a child is having difficulty with a change in their environment, it’s important to recognize that change is not universally bad. While transitions can be hard for children to navigate, with proper support and guidance, a transition can often lead a child to a more positive situation or environment. Having the experience of undergoing a change in their environment and successfully adjusting to it can also help increase a child’s self-esteem, priming them to confront future changes with more confidence.
Tips and Tricks for Helping Ease Children Through Life Transitions
Supporting children through life transitions can be intimidating. Many families wonder how to switch schools or communities in ways that won’t negatively impact their children. Fortunately, there are many transition strategies in child care that can help children and their families successfully navigate change.
Tip #1: Keep an Open Line of Communication
The most important strategy for helping children transition is allowing space for plenty of discussion about the change. Often, difficulty with transitions stems from how an initial transition was introduced: Did a child feel a sense of being blindsided? Or did they have an idea that a change may be on the horizon?
Parents can have introductory discussions to help children adjust to the idea of change in both formal and informal ways—by setting up specific times to discuss details and asking open-ended questions during random downtimes, such as while they are driving in the car. Parents can also reference the upcoming change in constructive, non-threatening ways. For example, they can talk about aspects of the upcoming change that excite them (i.e., “I’m so excited to be able to walk to the library from our new house!”), thereby modeling for their children how change can be framed in a positive light.
Tip #2: Pinpoint and Emphasize Age-Appropriate Constants
If a child is changing schools, parents can help identify and emphasize aspects of life that will remain constant. Working with children to identify the things in their schedule that will not change can help them feel like they are on more solid ground as they get their bearings. For example, if children have a favorite swim coach or piano teacher, parents can focus on how this person will continue to be in their lives without any changes. If a child is moving to a new community, the constant may be something like always sitting down for family dinner at the same time or watching cartoons on Saturday mornings.
Younger children who have special comfort items, such as stuffed animals or blankets, may become more attached to these constants during a transition, and parents can even introduce a new object or “friend” as a constant that will help provide additional comfort and support.
Tip #3: Engage Others To Help Ease the Transition
Parents can help their children transition to a new school or new environment by laying some groundwork in advance. Instead of sending a child off to their first day in a new school and crossing their fingers that the transition goes well, parents can help scaffold things by contacting a teacher or other supportive adult at the school in advance so they can provide special observation and support for their child. Parents can also reach out to other parents of future classmates to arrange for a small social gathering prior to their child’s first day so that children will have a familiar face or friend to help them navigate on day one.
Tip #4: Adopt a System for Tracking Progress
Recording their feelings about an upcoming transition can be a healthy outlet for older children to process their experiences and adapt to any change. Journaling or writing in a diary can also help children track their personal progress. Sometimes, it’s difficult to notice incremental improvement, but tracking their emotions over the course of time can help reinforce for a child that they are adjusting and adapting at their own pace.
Tip #5: Encourage Decision-Making
Oftentimes, children cannot be directly involved in big decisions, but they can benefit from being able to exert control over smaller decisions. For example, a child starting at a new school may not be able to choose the school, their teacher, or the start time of their first class, but they can very well choose their new backpack, lunch box, or first-day outfit. Similarly, they might not be able to pick their new town but they can choose which local takeout restaurant to try first or decide where to hang the posters in their room. Giving them control over smaller decisions can help them have more of a sense of control and self-efficacy.
Tip #6: Avoid Projections or Assumptions
Making self-referential remarks (such as “Oh, I remember how nervous I was when I had to start at a new school when I was a kid”) can help make children feel more comfortable opening up about their own struggles or concerns. However, families should be cautious about projecting too much of their own experience onto a child’s experience. Instead, it’s important to allow children to come to their own conclusions about how any given change is affecting them. Families may be surprised to learn that a childhood experience of their own that was very difficult is unexpectedly exciting to their child—or vice versa.
Tip #7: Seek Professional Guidance
Families who are looking for additional support to help their children through a life transition can consider professional support. Telemynd is an online resource that offers virtual appointments with licensed mental health professionals. Its secure platform and licensed therapists and prescribers are ready to give families the support they need, especially when experiencing a big life transition. Telemynd can provide services to people five years and up nationwide and accepts most insurance, including TRICARE.
Telemynd also has extensive experience working with families in the military community and is well-equipped to support their mental healthcare needs before, during, or after a PCS move, ensuring a smoother transition for all family members.
To learn more, contact us today.

As the holiday season approaches, the air becomes infused with festive cheer, twinkling lights illuminate neighborhoods, and the sound of carols fills the air. Amidst the merriment, there's a group of unsung heroes silently shouldering the burden of ensuring our gifts and greetings reach loved ones on time—the delivery drivers and postal service workers.
These dedicated individuals play a crucial role in making the holiday season special for countless people. However, the joyous atmosphere often conceals the significant stress and challenges faced by these frontline workers during this bustling time of year.
The Unseen Stress
1. Overwhelming Workload: Delivery drivers and postal service workers experience a surge in demand during the holiday season. The influx of packages and parcels can lead to extended work hours, tight deadlines, and an overwhelming workload. Navigating through crowded streets and managing increased package volumes puts tremendous pressure on these essential workers.
2. Time Constraints: The holiday rush brings with it an urgency for timely deliveries. Postal workers find themselves racing against the clock to meet delivery deadlines, leaving little room for breaks or moments of respite. The pressure to maintain efficiency while delivering an ever-increasing number of packages can be physically and mentally draining.
3. Weather Challenges: Winter weather compounds the stress for these workers. Rain, snow, and icy conditions not only make driving hazardous but also slows down the entire delivery process. Despite facing the elements, these workers strive to ensure that holiday packages reach their destinations intact and on time.
4. Increased Customer Expectations: As expectations for prompt deliveries rise during the holiday season, so does the pressure on delivery drivers and postal service workers. Customers anticipate flawless service, and any delay or mishap can lead to frustration and complaints, adding an additional layer of stress to an already demanding job.
5. Personal Sacrifices: Many delivery drivers and postal workers sacrifice personal time with family and friends during the holidays to fulfill their responsibilities. The heightened demand often means extended work hours, working on holidays, and limited time for their own festive celebrations.
How Telemynd Services Can Help
In recognizing the immense stress faced by delivery drivers and postal service workers during the holiday season, it becomes essential to explore ways to support their mental well-being. Telemynd, a leading provider of mental health services, offers a range of resources that can significantly contribute to managing stress and promoting mental wellness among these frontline workers.
1. Accessible Mental Health Support: Telemynd provides easy access to mental health professionals through telehealth services. Delivery drivers and postal workers can connect with licensed therapists and counselors from the comfort of their homes or safe spaces, eliminating the barriers of time and location.
2. Stress Management Techniques: Telemynd offers personalized stress management techniques tailored to the unique challenges faced by delivery drivers and postal service workers. Through virtual sessions, individuals can learn coping strategies to navigate high-stress situations, manage work-related pressure, and maintain a healthy work-life balance.
3. Confidential Counseling: Confidentiality is paramount in mental health support, and Telemynd ensures that individuals can seek counseling without fear of judgment or disclosure of personal information. This promotes a safe space for workers to address their stressors and challenges openly.
4. Flexible Scheduling: Recognizing the irregular and demanding schedules of delivery drivers and postal service workers, Telemynd provides flexibility in scheduling appointments. This enables individuals to prioritize their mental health without disrupting their work commitments.
5. Employee Assistance Programs (EAP): Telemynd collaborates with organizations to implement Employee Assistance Programs, offering comprehensive mental health support to the entire workforce. This includes access to counseling services, stress management resources, and educational materials to promote a mentally healthy workplace.
In conclusion, the holiday season is a time to express gratitude and extend support to those who work tirelessly to make our celebrations memorable. By acknowledging the unseen stressors faced by delivery drivers and postal service workers, we can take a step towards creating a more compassionate and supportive work environment. Telemynd stands as a valuable ally in this endeavor, offering accessible and effective mental health services to those who play a crucial role in making our holidays brighter. This holiday season let's remember to extend our gratitude and support to the unsung heroes who ensure the magic of the season reaches our doorsteps.

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. 

The Importance of Maternal Mental Health
The journey into motherhood is transformative, bringing joy and challenges, including significant mental health considerations. Maternal mental health is crucial for the well-being of both mothers and their families, yet it's often overshadowed by a focus on physical health. Recognizing this, Telemynd provides essential support to expecting, new, and current mothers, focusing on accessible and comprehensive mental health care personalized to your needs.
Understanding Maternal Mental Health
Maternal mental health encompasses a spectrum that includes conditions like prenatal anxiety and postpartum depression, among others. If left unaddressed, these issues can significantly impact the long-term well-being of both mother and child. Telemynd recognizes the critical need for early intervention and support, providing mothers with resources for understanding, healing, and resilience as they navigate these challenging terrains.
Tailored Support with Telemynd
Telemynd's approach is personalized, recognizing that every mother's experience is distinct. Our licensed mental health professionals have extensive experience working with the situations that impact new mothers. Additionally, Telemynd’s focus on mental health in the military community allows us to provide empathetic and informed care to this specific population of mothers. From handling emotional fluctuations to tackling the deep challenges of motherhood, our providers are dedicated to supporting each mother through their unique journey.
Ease of Access to Care
We prioritize making mental health care accessible and convenient for mothers, utilizing secure virtual platforms for consultations. This approach ensures that help is available when and where it's needed, removing barriers like scheduling conflicts or travel constraints, which are especially pertinent for mothers. To start your journey with Telemynd, click here.
Comprehensive Services for Mothers
Telemynd offers a wide range of mental health services, including therapy sessions, psychiatric evaluations, and medication management. Our services are designed to address the multifaceted aspects of mental health, supporting mothers in every step of their journey towards well-being.
Getting Started: A Streamlined Process
Scheduling an Appointment: Contact us through our website or call our care team to schedule your first appointment. Our friendly and compassionate team members will assist you through a hassle-free scheduling process. Matching with the Right Provider: We believe in the importance of a strong therapeutic relationship. Our personalized matching process ensures you're paired with a provider who understands your specific needs. Your Initial Consultation: Your first session is focused on establishing a connection and starting your personalized plan for care. Ongoing Support: We provide the flexibility to schedule follow-up appointments at your convenience, adapting to your evolving needs as you progress. Telemynd is also covered by TRICARE, ensuring that active-duty service members, veterans, and military dependents receive the support they need.
A New Era in Maternal Mental Health
Telemynd is committed to transforming mental health care for military families, ensuring that expecting and current mothers receive the compassionate, accessible, and tailored support they need. By addressing the distinctive challenges of military life and motherhood, we provide specialized care that makes us the ideal ally for military moms on their mental health journey. To learn more or to start your journey towards emotional wellness with Telemynd, visit our website or give us a call today at 866-991-2103. 

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.

At Telemynd, we are deeply committed to addressing the unique and profound mental health challenges faced by women veterans. Our mission is to transform mental health care, ensuring it is accessible, compassionate, and tailored to the specific needs of those who have served our country. Recent studies, including a pivotal report by Disabled American Veterans (DAV), have illuminated a troubling reality: women veterans are at a significantly higher risk for mental health issues, including suicide, when compared to their male counterparts.
The Urgency for Tailored Screening and Treatment
The suicide rate among women veterans has risen alarmingly, with a notable increase nearly four times higher than that among male veterans. This increase underscores the critical need for mental health services that address experiences unique to women in the military, such as military sexual trauma (MST), intimate partner violence (IPV), and the challenges associated with pregnancy and menopause.
Telemynd's Commitment to Women Veterans
Our virtual mental health services are designed to bridge the gap in care. We offer comprehensive support through virtual medication consultations and therapy sessions, specifically tailored to the experiences of women veterans. Our approach includes:
Enhanced Screening: Early identification and intervention for MST, IPV, Suicidal Ideation and other risk factors are crucial. We have implemented comprehensive screening processes to ensure that these issues do not go unnoticed. Maternity and Post-Partum Support: Recognizing the vulnerability of expecting and new mothers, we provide programs (I would say services instead of programs) specifically designed to address their mental health needs during pregnancy and the post-partum period. Menopause and Mental Health: Collaborating with experts, we aim to develop targeted strategies that address the link between menopause and mental health, reducing the risk of depression and suicide. A Call for Systemic Change
The journey towards equitable mental health care for women veterans is ongoing, and Telemynd is dedicated to leading this charge. By advocating for systemic changes and providing immediate support, we are working towards a future where mental health care is inclusive and effective for all who have served.
Our Collective Responsibility
At Telemynd, we understand the profound impact of providing care that recognizes and addresses the individual experiences of each veteran. Our collective responsibility lies in offering tailored treatment plans and screenings uniquely designed to meet the specific needs of each person we serve. This personalized approach is crucial in addressing the diverse challenges faced by women veterans, ensuring that every aspect of their mental health care is as unique as their service and life experiences.
Telemynd stands at the forefront of this transformation, advocating for a shift towards mental health care that truly understands and caters to the individual. Our dedication to the military community reflects our belief in the importance of accessible, empathetic, and personalized mental health services. Together, we can make a significant difference, ensuring that every veteran, regardless of their unique challenges and experiences, has the opportunity to heal.  
Requesting Care
To request care through Telemynd, start by contacting your local VA and request a behavioral health authorization specifically for Telemynd. The VA will process this request and send an authorization code directly to both Telemynd and you. If you receive the authorization code, simply call us; we will verify the code and take care of any necessary paperwork for you. In cases where you don't have the authorization code in hand, don't worry—the VA will forward your request along with the authorization to us directly. Upon receiving this, Telemynd will reach out to you to coordinate your first appointment, setting the stage for your journey towards personalized and compassionate care.

Teaching is one of the most important professions, especially when it comes to shaping the future. Supporting teachers is critical for ensuring productive communities nationwide, as well as globally. However, teachers face a disproportionate number of professional stressors, which can lead to decreased mental health. Read on for a deep dive into teacher mental health and strategies to help teachers prioritize their mental wellness.
What Factors Are Behind the Decline in Teachers’ Mental Well-Being?
Compared to adults in other full-time professions, teachers report higher rates of anxiety, depression, and burnout. Prior to the pandemic, teachers were burdened with many constraints, including increasing class sizes, lack of resources and funding, safety concerns, and longer work hours. However, the COVID-19 pandemic introduced a whole new host of stressors for teachers. Fears about physical health, personal well-being, and the well-being of students have only increased the psychological burden on educators. In the post-pandemic era, numerous studies reveal that teachers experience significant job-related stress, which can often lead to mental health conditions such as anxiety and depression.
What Do Statistics Say About Teacher Mental Health?
A recent survey of teachers and principals conducted by RAND Corporation showed that almost 75 percent of teachers and 85 percent of principals faced frequent on-the-job stressors, compared to only 33 percent of working adults. More than half of the teachers surveyed reported feeling burned out.
Other RAND survey statistics showed that:
26 percent of teachers sometimes or often feared for their physical safety at school 23 percent of teachers reported that they were likely to leave their jobs by the end of the school year 25 percent of teachers noted that they either did not know if their job provided mental health support or that there was no mental health support available to them at work More troubling still, recent research in the International Journal of Environmental Research and Public Health showed rates of anxiety symptoms among teachers ranging from 38 to 41 percent and depression symptoms as high as 77 percent.
Expert Strategies for Improving Teacher Well-Being
While taking back control of mental wellness can seem intimidating, especially with the numerous challenges facing the education profession, several tips and tricks can help teachers stay above water and continue to enjoy the critical contributions they make to the profession and society at large.
Tip #1: Prioritize Self Care
Teachers are often “helpers” to a fault, meaning that they prioritize the needs of everyone in their orbit before turning to address their own needs. The first step to re-prioritizing one’s mental well-being is recognizing a tendency to defer one’s needs. After acknowledging that underlying trait, teachers can begin to take steps toward putting a greater emphasis on their well-being. Self-care looks a little different for every teacher. These are common self-care activities that many teachers find helpful.
Routine exercise Focusing on nutritious foods Improving sleep hygiene Taking scheduled and unscheduled time off Spending time with sources of positivity, whether family, friends, or pets Engaging with nature Routine spa appointments, massages, facials, or other body-focused therapies Experts at Mental Health America recommend that teachers physically write self-care activities into their schedules or onto their personal calendars in order to safeguard these activities and limit deferrals or excuse-making.
Tip #2: Set Healthy Boundaries
Teachers are altruists at heart, devoting themselves to the education and promotion of others. As such, they often have a difficult time saying “no” and end up taking on more responsibilities and tasks than they truly desire.
Teachers can refocus on their mental health and reduce their sense of being overburdened by setting healthy boundaries and working to maintain them. This means saying “no” despite the fact that it might cause them discomfort in the moment. Playing defense is crucial to controlling one’s time and schedule and, therefore, feeling agency in one’s own life.
To help teachers set healthy boundaries, one expert on maintaining resilience in education suggests the following habits:
Sticking to specific grading times instead of letting work bleed into personal time Scheduling set office hours to help students in order to protect personal time Making no exceptions to the boundaries that are set Enforcing personal breaks that cannot involve work Considering each day a fresh opportunity instead of wallowing or letting emotions carry over from previous days that were challenging Tip #3: Find Social Connection
The power of social connection is real. Staying connected with others in a similar situation can often be particularly therapeutic, as long as it’s done intentionally and does not dissolve into pure commiseration. Experts at Mental Health America suggest that in order to protect their mental health, teachers should routinely check in on one another. This can allow them to express and share their own vulnerabilities, which can go a long way in combatting feelings of isolation. Establishing a group of fellow teachers who can regularly come together to vent and praise each other can help buffer the daily stress of the job.
Tip #4: Deliberately Pursue an Activity Outside of Teaching
Teaching is the ultimate example of a career that “follows one home,” and this is often because teachers are highly dedicated to their jobs and to the well-being of their students. However, allowing the job to bleed into one’s personal life can be detrimental to mental health. One way that teachers can avoid the temptation to fixate on work at home is to deliberately pick up an extracurricular hobby or activity. This can help teachers keep things in perspective, which is an important element of teacher mental health, according to the Mental Health Foundation.
Tip #5: Lean Into Mental Health Support Channels
Focusing on mental health can sometimes feel like one more task for busy teachers who are already experiencing job-related stress and burnout. However, professional mental health support can be an amazing addition to the tips listed above. Teachers who seek professional support can benefit from tailored mental health plans with trained counselors to talk to in a confidential setting.
Telemynd is an online resource that offers virtual appointments with licensed mental health professionals. Telemynd is included in many benefits programs, and it allows teachers and other busy professionals the ability to schedule appointments anytime, anywhere. Its secure platform and licensed therapists and prescribers are ready to give teachers the support they need to keep doing what they love. To learn more, contact us today.

Visualizing success is a powerful tool, and crafting a vision board is a creative way to manifest your goals. In this step-by-step guide, we'll explore why vision boards work, provide materials and preparation tips, and offer insights on doing it solo or with a group.
Why Vision Boards Work
Unlocking the Power of Visualization: Understand the impact of visualizing goals on the subconscious mind and how it influences positive thinking. Testimonials from Celebrities: Dive into success stories from celebrities who credit vision boards for their achievements, such as Oprah Winfrey, Ellen DeGeneres, and John Assaraf. Getting Started: Materials and Preparation
Materials Needed:
Poster board Magazines Scissors Glue Markers Digital Option: For a modern twist, consider using digital tools like Canva or Pinterest to create a virtual vision board. These platforms offer a wide range of images and customization options.
Setting the Right Mindset: Choose a quiet and comfortable space for your creative process. Set the right mindset by reflecting on the positive changes you wish to manifest.
Reflecting on Your Goals
Self-Reflection:
Consider short-term and long-term goals across various aspects of life. Identify key areas such as career, relationships, personal development, and health. Tips for Solo Vision Boarding:
Collect images and words that deeply resonate with your aspirations. Arrange and glue items strategically to create a cohesive narrative. Personalize your vision board with meaningful touches and embellishments. Regularly revisit and reflect on your vision board to stay aligned with your goals. Group Vision Boarding
Benefits of Group Vision Boarding:
Share goals and aspirations with others for mutual inspiration. Organize a vision board party to create a collaborative and supportive atmosphere. Hosting a Successful Event:
Provide a variety of materials and resources. Encourage participants to share their visions and goals. Foster an environment of encouragement and celebration. Bringing Your Vision Board to Life
Daily Integration Strategies:
Place your vision board in a visible location to reinforce your goals. Regularly revisit and update your goals as circumstances change. Use affirmations and visualization techniques to strengthen your commitment. Troubleshooting and Adjusting Goals
Common Challenges:
Address challenges in goal-setting, such as procrastination or self-doubt. Emphasize the importance of flexibility and resilience in adapting goals to changing circumstances. Embark on the new year with a clear vision and a positive mindset. Share your vision board experiences and goals with our community, and let's inspire each other to manifest success in 2024.

The holiday season, often hailed as the most wonderful time of the year, brings with it a unique blend of joy, festivities, and warmth. However, beneath the glittering lights and cheerful carols, many individuals find themselves grappling with stress, anxiety, and the pressure to meet heightened expectations. In this comprehensive guide, we'll explore the magical and challenging aspects of the holiday season, offering insights, examples, and solutions to ensure a mentally healthy and enjoyable experience.
Unwrapping the Magic
Festive Traditions and Bonding: The holiday season is a time for cherished traditions, from decorating the tree to baking cookies with loved ones. These activities foster a sense of togetherness and create lasting memories. Spirit of Giving: The act of giving, whether through gifts, time, or kindness, amplifies the holiday spirit. Engaging in charitable activities can bring a sense of fulfillment and purpose. Quality Time with Loved Ones: The holidays provide an opportunity to reconnect with family and friends, strengthening bonds and creating a supportive network. Reflecting on the Year: The end of the year prompts introspection, allowing individuals to celebrate achievements and set positive intentions for the upcoming year. Navigating the Stress and Challenges
Financial Strain: The pressure to buy gifts, host gatherings, and travel can strain finances, leading to stress and anxiety. Family Dynamics: While holidays often emphasize family togetherness, navigating family dynamics can be challenging, causing emotional distress. Loneliness and Isolation: For some, the holidays magnify feelings of loneliness and isolation, especially for those who are away from family or experiencing loss. Overcommitment and Time Pressure: Juggling social events, work, and personal commitments during the holiday season can be overwhelming. Strategies To Implement This Holiday Season
Budgeting Wisely: Create a realistic budget for gifts and celebrations to alleviate financial stress. Consider thoughtful, homemade gifts as a personal touch. Setting Boundaries: Communicate openly with family and friends about your limitations and expectations. Establishing boundaries can prevent unnecessary stress. Prioritizing Self-Care: Make self-care a priority by setting aside time for relaxation, exercise, and activities that bring joy. Remember, it's okay to take a break. Embracing Imperfection: Release the need for perfection in holiday celebrations. Embrace the imperfect moments and focus on the joy of the experience. Seeking Support: Reach out to friends, support groups, or mental health professionals if you're struggling emotionally. Sharing your feelings can provide relief and perspective. Emphasizing Mental Health
Recognizing Signs of Stress: Be aware of common signs of stress, such as changes in sleep patterns, irritability, or difficulty concentrating. Addressing these early can prevent escalation. Telemynd: A comprehensive mental healthcare solution Insurance Coverage: Telemynd is covered by various insurance plans, making mental health support accessible and affordable. Remote Convenience: With 100% remote services, Telemynd allows you to prioritize your mental health from the comfort of your home. Licensed and Experienced Providers: Our team of licensed and experienced mental health professionals ensures high-quality care tailored to your needs. Easy Application Process: Applying for Telemynd is a simple and straightforward process, removing barriers to accessing mental health support. In Conclusion
As the holiday season approaches, let's strive to create a balance between the magical moments and the stressors that may arise. By prioritizing mental health, setting realistic expectations, and seeking support when needed, you can ensure a joyful and fulfilling holiday experience. Consider Telemynd as a valuable resource to support your mental well-being, offering convenience, expertise, and the assurance that you don't have to navigate the challenges alone. May your holidays be filled with magic, warmth, and good mental health.