Author: Shauna @ Glory in Growth

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Empowerment Self-Care

Breaking Free from Repetitive Negative Thoughts After Trauma

Turning negative thoughts into positive actions—start by dreaming out loud and reclaiming your peace.

Trauma changes the way we think. After going through something painful, it’s not uncommon for discouraging thoughts to become automatic, replaying in your mind like a broken record. These thoughts often resurface in moments of stress or even minor inconvenience, and they can feel overwhelming. But here’s the good news—you can regain control. It may not be easy, but it is possible, and you don’t have to fight this battle alone.

In this article, I want to explore why these thoughts happen, how they affect us, and most importantly, share practical tips on how to break the cycle. Remember, healing is a journey, not a race. Take this process one step at a time, and be kind to yourself along the way.

Why Do Negative Thoughts Become Repetitive?

After trauma, your brain may feel stuck in “survival mode.” Repeated negative thoughts can serve as a protective mechanism—your brain tries to keep you prepared for the worst. Unfortunately, this means that even when you’re safe, your mind may convince you that danger or failure is just around the corner. This habit becomes automatic because your brain is used to it, and it feels like the easiest way to cope with any threat, no matter how small.

The problem is that these thoughts can start to overshadow everything else. Even on good days, a small inconvenience can trigger the same harmful patterns, convincing you that you’ll never be enough, that things will never get better, or that you’re destined for more pain.

How to Recognize Automatic Negative Thoughts

The first step to breaking free from these thoughts is recognizing them. Sometimes they’re so automatic that you might not even notice them right away. Here are a few signs:

  • Self-criticism at small mistakes. Do you immediately think, “I’m such an idiot” or “I can’t do anything right” when something minor goes wrong?
  • Catastrophizing. Do your thoughts jump to the worst-case scenario? For example, a mistake at work leads you to believe you’ll lose your job.
  • Black-and-white thinking. Do you find yourself thinking in extremes? It’s either “I’m a total failure” or “I’m the best,” with no middle ground.

Practical Tips to Combat Repetitive Negative Thoughts

  1. Challenge the Thought

When a negative thought enters your mind, ask yourself: “Is this thought true?” Often, we accept negative thoughts as facts when they’re just feelings. Instead of allowing them to control your actions, gently challenge their accuracy.

Example: If the thought “I’ll never be successful” comes up, counter it by recalling times when you’ve succeeded, even in small ways. Remind yourself of your progress. Write down moments when you’ve overcome challenges. If you keep a journal of these moments, you’ll have proof to look back on when doubt creeps in.

2. Practice Mindfulness

Mindfulness helps you become aware of your thoughts without being consumed by them. When a negative thought arises, don’t push it away—that often makes it stronger. Instead, acknowledge it. Say to yourself, “I notice I’m having the thought that I’m not good enough.” This can distance you from the thought, helping you see that it’s just that—a thought, not a fact.

Practical Exercise: Set aside a few minutes each day to focus on your breath. When thoughts arise (as they naturally will), gently bring your attention back to your breath. Over time, this practice can help you recognize when negative thoughts are taking over and give you the space to choose how to respond.

3. Use Positive Affirmations

After trauma, it’s easy to forget your worth. Repeated affirmations can help rebuild self-esteem and rewire your brain to focus on more positive beliefs. The key is to choose affirmations that feel authentic to you. Start with small, believable statements.

Example: “I am worthy of love and care,” “I am resilient,” or “I can learn from my mistakes.” Repeat these affirmations in the mirror, write them down, or even set reminders on your phone.

4. Break the Thought Pattern with Action

Sometimes, it helps to take physical action to disrupt the cycle of negative thoughts. Doing something as simple as going for a walk, calling a friend, or starting a creative project can interrupt the mental loop and give your mind a break.

Practical Tip: Keep a list of activities that bring you joy or calm. When negative thoughts become overwhelming, refer to this list and choose something to focus your energy on. The act of doing something different, no matter how small, can shift your mindset.

5. Reframe Setbacks as Opportunities

Negative thoughts often stem from viewing challenges as failures. But what if you saw setbacks as opportunities to learn and grow instead? This shift in perspective can help you view yourself with more compassion and remind you that perfection is not the goal—progress is.

Example: If you miss a deadline or make a mistake, instead of thinking, “I’ll never get this right,” try asking, “What can I learn from this situation? How can I approach it differently next time?”

6. Develop a Support System

You don’t have to go through this alone. Surrounding yourself with supportive people can make a huge difference in how you handle negative thoughts. Whether it’s a trusted friend, a therapist, or an online community, having people who understand your journey can help you see your situation more clearly and remind you that you’re not alone.

The Power of Patience and Persistence

Changing your thought patterns takes time. Be patient with yourself as you unlearn these old habits and practice healthier ways of thinking. There will be days when the negative thoughts seem stronger than ever, and that’s okay. Progress isn’t about perfection; it’s about persistence. Every time you recognize a negative thought, challenge it, and choose to think differently, you are reclaiming control over your mind.

Remember, healing is a process, and every small step you take matters. You are worthy of the peace and joy you seek, no matter how often those discouraging thoughts try to convince you otherwise. Keep going—you’ve got this.

Final Thoughts: Believe in Your Progress

Repetitive negative thoughts after trauma are common, but they don’t define you. By acknowledging these thoughts, challenging them, and taking active steps to reframe them, you can start to create a new, more positive mental landscape. Above all, remember that you’re capable of growth and that every effort you make towards healing brings you closer to the peace you deserve.

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Self-Care

When Self-Care Feels Like a Chore: Overcoming Self-Care Fatigue

Even self-care can feel overwhelming sometimes—learn how to bring joy back to your routine and truly nurture yourself.

Introduction

We’ve all been told that self-care is essential for keeping ourselves grounded and healthy—a time to reconnect and recharge. But what happens when those soothing rituals start feeling like just another chore on your to-do list? For many of us, especially if we’re managing stress or healing from trauma, self-care can shift from something joyful into what feels like yet another task. This is called self-care fatigue, and if it sounds familiar, you’re not alone. Self-care fatigue can turn even the most comforting practices into a never-ending cycle of upkeep, taking away the very relief we’re craving. So, how do we keep self-care feeling fresh and supportive instead of exhausting?

Defining Self-Care Fatigue and the “Maintenance Mindset”

Self-care fatigue is what happens when our once-rejuvenating routines start to feel monotonous and obligatory—something we’re doing just to keep ourselves afloat, rather than to really nurture and enjoy ourselves. This happens a lot when we get stuck in a maintenance mindset, where self-care is all about preventing burnout rather than experiencing joy. For people dealing with trauma or long-term stress, it can feel like self-care is a requirement, like medicine, and the pressure to stick to it can suck the life out of it.

Writer and activist Audre Lorde described self-care as “self-preservation,” especially for those of us constantly navigating an unsupportive world. But even Lorde acknowledged that survival can sometimes feel like hard work. Tara Brach, in Radical Acceptance, talks about this too—she suggests that a bit of mindfulness can help us approach self-care with curiosity and presence, transforming it into something we genuinely look forward to. Here are some tips from Brach, along with many other scholars.

Strategies for Maximizing the Positive Benefits of Self-Care

  1. Pause and Breathe
    Tara Brach, in Radical Acceptance, emphasizes the importance of pausing to reconnect with what you truly need in each moment. Sometimes, we get caught in routines and forget to check in with ourselves. Brach’s “pause and breathe” technique is simple but effective: stop what you’re doing, take a few deep breaths, and ask yourself, “What do I really need right now?” Maybe you need a few moments of rest, or perhaps a different activity would be more refreshing. This technique keeps self-care flexible, letting it feel like a meaningful act of kindness rather than an unchanging obligation.
  2. Mindful Reframing
    One simple way to beat self-care fatigue is to bring a little mindfulness into your routine. Thich Nhat Hanh, in The Miracle of Mindfulness, explains how even the smallest, most repetitive tasks can be refreshing if we pause to really take them in. If a skincare routine has started to feel dull, for instance, try pausing for a moment to enjoy the scent of the cleanser or the coolness of the lotion. Notice the sensations, and savor the ritual. By shifting your attention, you can turn a routine task into a small moment of peace.
  3. Incorporate Joy and Novelty
    If your self-care feels all about maintaining balance, it’s time to mix things up. Give yourself permission to explore new activities, just for fun. Julia Cameron, author of The Artist’s Way, suggests “artist dates”—fun solo outings meant to spark creativity and curiosity. You could wander through a museum, go to a bookstore, try a cooking class, or hike a new trail. Adding something playful or adventurous can remind you that self-care is about living, not just coping.
  4. Focus on Personal Growth Over Maintenance
    Sometimes, we need to switch up how we look at self-care. Instead of seeing it as just another way to manage stress, try viewing it as a chance to grow. bell hooks, in All About Love, talks about self-love as a way to nurture our full potential. So, maybe instead of exercising to “destress,” you could start learning something new—like dance, painting, or yoga—something that feels exciting and growth-oriented. Shifting self-care from “maintenance” to “personal growth” can turn it into a source of real inspiration.
  5. Celebrate Small Wins
    Self-care isn’t a box to check off; it’s a journey, and acknowledging even your smallest steps can make a huge difference. Brené Brown, in The Gifts of Imperfection, points out that celebrating small victories helps build resilience. After a journaling session, for instance, take a moment to feel proud, or reward yourself with a cozy drink or favorite show. Little rituals of celebration can help self-care feel like something special—something you look forward to, rather than just “doing your homework.”
  6. Regular Emotional Check-ins
    Just because something was helpful yesterday doesn’t mean it has to be today. Kristin Neff, a self-compassion expert, encourages adapting self-care to match our current needs. If you find yourself dreading a meditation session, switch it up—try a different type of breathing exercise, go for a gentle walk, or listen to calming music instead. Self-care works best when it feels supportive and flexible, so give yourself permission to change it up whenever you need to.
Categories
History Law and Justice

Unveiling the Shadowed History of Mental Health Care in the U.S.: A Journey from Oppression to Empowerment

Hey there, mental health enthusiasts and curious minds alike! Let’s dive into the labyrinth of the American mental health care system—a realm steeped in a complex history of oppression, bias, and inequalities. Buckle up as we unravel the layers of its past and glimpse into its current state.

An abandoned mental asylum, which is now outlawed due to their cruel and oppressive treatment of mental health patients.
An abandoned mental asylum – Asylums were once the only treatment sites for people with mental illness, but have been outlawed due to excessive cruelty.

Imagine this: a time when the mental health care system wasn’t a beacon of support and healing but rather a tool of oppression. Yes, you read that right. Throughout history, this system has been entangled with prejudices that seeped into its very foundations.

In the archives of diagnostic manuals like the DSM (Diagnostic and Statistical Manual of Mental Disorders), you’ll stumble upon terms like ‘drapetomania,’ a so-called mental illness pathologizing enslaved individuals who attempted to escape, or ‘hysteria,’ a diagnosis predominantly applied to women that did not adhere to rigid gender roles. And let’s not forget the classification of homosexuality as a mental disorder until shockingly recent times.

Fast forward to the present, and the legacy of this biased history still lingers. Unequal access to quality mental health care persists, starkly evident in the disproportionate misdiagnoses of Black individuals with conditions like schizophrenia or oppositional defiant disorder due to systemic biases among providers. Many providers are not taught about racism and its effects on mental health, so when a patient describes racist incidents when they are followed around in a department store, for example, they label the patient as simply paranoid—-a symptom of schizophrenia, or simply lacking respect for authority—a symptom of oppositional defiant disorder. “Gender Dysphoria” is a mental illness classified within the current edition of the DSM, as pathologizing non hetereo-sexualities is the only way for those that experience psychological distress due to discovering this part of themselves to get care via insurance. Finally, it is still very common for women’s issues to be dismissed by providers due to political polarization.

Abuse within psychiatric facilities remains an unfortunate reality, often shrouded in silence. The American Psychological Association, the governing body of mental health care in the U.S., has been criticized for its sluggish responses to these pressing issues, leaving many feeling unheard and unsupported. In my own personal experience, I was severely discouraged from seeking a master’s degree in a mental health related field because when I was researching graduate schools, all of the facilities they sent students to do field work at were awash with employee complaints about patient abuse. I found these complaints on popular employment sites like Glassdoor and Indeed in 2021.

Further, let’s talk money. The current mental health care system is very profitable, which is why there is very slow reform taking place. The pharmaceutical industry rakes in billions, and while medications can be beneficial, their rampant use often raises eyebrows. Therapy is also very expensive, usually costing hundreds per session. While insurance can cover costs, the practices of insurance companies tend to uphold the more abusive and exploitative aspects of mental health care.

Are there other effective alternatives? Absolutely! The World Health Organization champions a pyramid framework emphasizing self-care and informal community support as crucial components of mental health care. However, the American Psychological Association has made very little effort in aligning their practices with this framework.

Here’s the bombshell: just like other systems, such as the prison industrial complex or capitalism, the mental health care landscape can be exploitative, disproportionately affecting marginalized groups. But fear not! Knowledge is power, and understanding our rights and options can be our shield.

Empowerment comes from education. Learning about mental health and illness equips us to navigate this system, helping us find the best resources and advocate for ourselves. It’s crucial not to trust a single mental health practitioner blindly but to seek varied perspectives and options that align with our needs and values.

Remember, mental health care is a necessity, but acknowledging its flaws is key to protecting ourselves and others. Self-care, community support, and informed choices are powerful tools on our journey toward holistic well-being.

So, here’s to shining a light on the shadows of mental health care history and paving a path toward a more inclusive, supportive, and empowering future! Keep exploring, stay informed, and let’s continue this conversation together.

Categories
Self-Care

Healing by Letting Go: Reclaiming Your Power

Self-love is the foundation for growth and healing—embrace it first, and everything else will follow.

When you’re on a journey to heal, it can become crystal clear that some people in your life are standing in the way. Certain individuals have toxic qualities they refuse to change. Maybe you’ve endured physical or emotional abuse in your family or romantic relationships. Maybe you’re exhausted from the constant verbal abuse of a so-called friend or supervisor at work. No matter the source, one thing is certain: you deserve to be treated with kindness and respect. If someone in your life isn’t honoring that truth, they have no place in your future.

From as early as eight years old, I knew deep in my soul that I was destined to travel the world and leave my family behind. I didn’t expect to ever look back. Even at that young age, I could see how dysfunctional my family system was. Yet, I stayed in the same city far longer than I intended, mainly because those around me planted seeds of doubt—trying to guilt me, convince me I wasn’t capable of thriving on my own. But deep down, I always knew better.

Cutting ties with family, friends, or partners who have become your whole world is no small feat. The emotional connection you feel toward them is natural—it’s a sign of your humanity, not a reason to stay stuck. Sometimes, people who have mistreated us for years will suddenly change their behavior when they sense we’re ready to break free. Don’t be fooled by this temporary shift. Real, lasting change doesn’t happen to keep someone around; it comes from a deep transformation within. Others may try to make you feel guilty for leaving or fill your mind with fear about how hard life will be on your own. But here’s the truth: you are stronger and more capable than you know.

Yes, change can be uncomfortable, even scary, but it’s also your gateway to growth. When you remove the energy-sucking people from your life, you make room for something much better: yourself. Suddenly, you’ll have more time and energy for self-care, for the things that truly bring you joy. This creates space for you to attract new relationships with people who uplift and inspire you, rather than drain you.

Don’t let fear of the unknown hold you back. The devil you know may feel familiar, but the one you don’t know might not even exist. The world is overflowing with opportunities, and thanks to the internet, those opportunities are more accessible than ever before. Here are some powerful steps to take inventory of your positive qualities and use them to create opportunities for yourself:

  1. Identify your unique strengths: Make a list of your skills, talents, and the personal qualities that make you stand out. Embrace what makes you special.
  2. Reflect on your victories: Look back at your past achievements. What strengths helped you succeed? Let those moments remind you of your capability.
  3. Invest in self-growth: Commit to learning something new that aligns with your strengths or passions. Growth fuels your confidence and opens doors to new possibilities.
  4. Build your support network: Surround yourself with people who value and appreciate your strengths. Seek mentors and peers who uplift you and help you see your potential.
  5. Trust yourself: Trust your intuition and the path you’re on. When you understand your value, you won’t allow anyone or anything to stand in your way. You’ll create the opportunities that are meant for you.

Don’t be afraid to walk alone. It’s healthier to spend time with yourself than to waste energy on people who take without giving, or worse, who abuse and deplete you. The truth is that no one is perfect. Other people will make mistakes, let you down, and sometimes even act in ways that hurt you. While it’s possible to find reliable and trustworthy people, building that kind of trust takes time, and it’s a process that should never be rushed—especially when you’re feeling vulnerable. In the meantime, give yourself permission to take space for yourself. You are more than capable of standing on your own. You can rely on yourself, and you can always rely on the Universe or God to guide you.

When you feel trapped, hopeless, or overwhelmed, resist the urge to seek comfort in places outside yourself. Turning to others for validation, or seeking solace through addictions, codependency, or unhealthy relationships, often leads to disappointment and further pain. Instead, tap into the infinite well of strength within you. Here are some powerful steps to help you release external crutches and turn inward for solace:

  1. Practice self-reflection daily: Make time to check in with yourself each day. Reflect on your emotions, thoughts, and behaviors, and understand where you’re seeking external validation. A journal can be a helpful tool for tracking your journey.
  2. Set healthy boundaries: Learn to say no to people or situations that drain your energy. Boundaries protect your peace and create space for healthy, balanced relationships. Prioritize what nurtures your well-being.
  3. Develop a daily spiritual or mindfulness practice: Whether through prayer, meditation, or simply spending quiet moments in nature, connecting with a higher power or your inner self provides the grounding and peace you seek from the outside world.
  4. Detach from others’ approval: Realize that you don’t need anyone else’s validation to be whole. When you stop seeking approval from others, you free yourself from their power over your emotions. Your worth comes from within, not from what others think.
  5. Redirect addictive behaviors into positive outlets: When you feel the urge to fall into old patterns—whether it’s substances, unhealthy relationships, or emotional dependencies—channel that energy into activities that uplift and empower you. Exercise, creative expression, or learning new skills can provide the healthy dopamine release your brain craves.
  6. Practice radical self-compassion: Release any guilt or shame that you might feel about your past choices or behaviors. Instead, treat yourself with kindness and forgiveness. The more compassion you show yourself, the easier it becomes to rely on your inner strength.
  7. Strengthen your emotional intelligence: Learn to recognize and name your emotions without judgment. When you understand your emotional landscape, you’re less likely to react impulsively or seek solace in external distractions.
  8. Surround yourself with positive affirmations: Reinforce your belief in your inner power by speaking affirmations that remind you of your worth. Say things like, “I am enough,” “I trust myself,” and “I am my own source of strength.” Over time, these affirmations will become your truth.
  9. Build self-trust through small wins: Start with small, achievable goals that allow you to prove to yourself that you’re capable. Each time you follow through on a promise you’ve made to yourself, you strengthen your trust in your own abilities.

Always remember: it’s never too late to start fresh. Every day is a new chance to make choices that nurture your well-being. You know yourself better than anyone ever could, and you have everything you need within you to navigate life’s challenges. Trust yourself, embrace your power, and let go of anything—or anyone—that doesn’t support your growth. With faith in yourself and the guidance of a higher power, you will always find the answers you seek.

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Building Community Communication Skills

Speak Up! The Power of Assertive Communication

Empowering the overlooked: Advocacy in action. A young Black woman embraces assertive communication, breaking barriers for mental health visibility. #BIPOCWellness #AssertiveVoices

In a world filled with diverse voices and perspectives, the art of assertive communication stands as a beacon of empowerment, particularly for individuals navigating life through the lens of neurodiversity, or any form marginalization. It’s not just about speaking up; it’s about mastering the delicate balance between expressing oneself confidently while respecting others. If you’ve felt overlooked or unheard, fear not! Here are some effective tips to help you harness the strength of assertive communication in your daily interactions.

1. Know Thyself: Understanding your thoughts, emotions, and boundaries is the cornerstone of assertiveness. Take time to identify what you feel comfortable with and what makes you uneasy. Embrace your quirks and uniqueness, allowing your genuine self to shine.

2. Practice Makes Progress: Start small by asserting yourself in low-stakes situations. Whether it’s politely declining an invitation or offering an opinion in a friendly discussion, these baby steps build the foundation for assertiveness.

3. The Power of “I” Statements: Expressing your thoughts using “I” statements, such as “I feel…” or “I need…”, can prevent others from feeling attacked or defensive. It helps convey your perspective without causing unnecessary friction.

4. Setting Boundaries Gracefully: Communicate your boundaries kindly but firmly. Remember, it’s okay to say “no” when something doesn’t align with your comfort level. Establishing boundaries is an act of self-care.

5. Active Listening: Assertiveness isn’t just about speaking; it’s also about being a good listener. Engage actively in conversations, validate others’ viewpoints, and respond thoughtfully. This reciprocity fosters an environment of mutual respect.

6. Confidence is Contagious: Embrace confident body language – maintain eye contact, stand tall, and speak with conviction. When you exude confidence, it becomes infectious, positively impacting how others perceive and respond to you.

7. Constructive Feedback Loop: Providing and receiving feedback is essential for growth. Offer feedback tactfully and be open to receiving it graciously. This exchange cultivates a culture of learning and understanding.

8. Seek Support and Allies: Surround yourself with individuals who uplift and support you. Having a network of allies who understand and respect your communication style can bolster your confidence to assert yourself more effectively.

9. Mindful Response over Reaction: Practice pausing before responding in emotionally charged situations. This momentary pause allows you to collect your thoughts and respond in a manner that aligns with your assertive communication goals.

10. Self-Advocacy is Key: Advocate for yourself confidently in various settings, whether at work, in relationships, or within social circles. Your needs and opinions matter, and expressing them assertively ensures they are acknowledged.

Remember, becoming proficient in assertive communication is a journey, not a destination. It’s about finding your voice, feeling empowered to express yourself authentically, and respecting others in the process. So, embrace your uniqueness, speak your truth with kindness, and watch as assertive communication becomes your superpower in navigating life’s diverse landscapes.

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Self-Care

Embracing Self-Care: Your Essential Mental Health Toolkit

Nurturing the soul: A moment of self-care bliss. Embrace the healing power of a bubble bath for your mental well-being. #SelfCareMagic #BIPOCWellness

In our fast-paced world, we often overlook the fundamental aspect of mental health care: self-care. The World Health Organization acknowledges self-care as the cornerstone of mental health well-being. It’s more than just a buzzword; it’s a lifeline that’s crucial for everyone, especially for marginalized communities facing systemic challenges.

When it comes to mental health, self-care isn’t merely about bubble baths or occasional indulgences; it’s a profound act of self-preservation and empowerment. For marginalized groups like BIPOC communities and neurodivergent individuals, self-care serves as a shield against oppressive structures and biases ingrained in formal healthcare systems. It’s a means to reclaim autonomy, to decant the opinions that may undermine their lived experiences.

So, what exactly is self-care in the realm of mental health? It’s about establishing a toolkit of practices that nurture your mind, body, and spirit, allowing you to navigate life’s twists and turns with resilience. Here’s a list of fundamental self-care strategies tailored to help individuals with mental illnesses maintain their well-being:

1. Establish a Routine: Consistency breeds stability. Craft a daily routine that includes regular sleep patterns, meals, exercise, and relaxation.

2. Mindfulness and Meditation: Practice mindfulness techniques or meditation to center yourself, focusing on the present moment and easing anxious thoughts.

3. Physical Activity: Engage in exercises you enjoy, whether it’s yoga, dancing, walking, or any physical activity that boosts endorphins and reduces stress.

4. Healthy Eating Habits: Nourish your body with balanced meals. Opt for nutritious foods that provide sustained energy and support overall well-being.

5. Quality Sleep: Prioritize a restful sleep routine. Create a calming bedtime ritual and ensure a comfortable sleep environment.

6. Limit Screen Time: Take breaks from screens. Set boundaries for technology use to prevent overwhelm and mental exhaustion.

7. Seek Support: Cultivate a support network. Surround yourself with understanding friends, family, or seek professional help when needed.

8. Creative Outlets: Explore creative expressions like painting, writing, or music. These outlets can serve as cathartic releases for emotions.

9. Setting Boundaries: Learn to say no. Set boundaries to protect your mental health and prevent burnout from over-committing.

10. Self-Compassion: Be kind to yourself. Embrace imperfections, practice self-compassion, and avoid self-criticism.

Remember, self-care isn’t selfish; it’s a fundamental act of self-preservation. Prioritizing your mental health through these strategies is an act of empowerment, especially for those navigating the complexities of societal barriers. By embracing self-care, we not only nourish our minds but also cultivate resilience to thrive in a world that often challenges our well-being.

Let’s advocate for a culture where self-care isn’t a luxury but a necessity for all, regardless of background or circumstance. It’s a step towards a healthier, more compassionate world—one where mental health care isn’t just an afterthought but a priority woven into the fabric of our daily lives.

Categories
Law and Justice

Demystifying Complaint Grounds: A Confidence Boost in Therapy Rights

Empowering the marginalized: Lady Justice stands amidst knowledge. Know your rights in therapy for a fair and just mental health journey. #TherapyRights #BIPOCWellness

Hey there! Let’s dive into something crucial: understanding your rights and navigating discomfort during therapy. I’ve journeyed through the mental health care system myself, and I get it—the prevalence of malpractice isn’t cool, and it’s time we shed some light on this issue!

Therapists often forget to share info about our rights or how to report when therapy feels off. Feeling lost and uncertain during therapy, I realized the lack of guidance on reporting malpractice. Discovering these procedures as an adult made me wish therapists would share this essential info upfront.

Navigating mental health care can be a maze, especially for marginalized communities. Therapist missteps aren’t uncommon. Recognizing these experiences is crucial in a flawed system where folks from marginalized backgrounds face more hurdles to receive proper care. It’s time we acknowledge this reality and work towards change.

Recognizing warning signs in therapy is like having a superpower—it helps us spot what doesn’t feel right. Let’s delve into this, identifying what might signal discomfort during therapy and empowering ourselves to address it head-on.

Consider reporting your therapist if you experience any of these things:

  1. Feeling Weird Vibes: If your therapist hits on you, gets too touchy, or makes you feel uncomfortable by crossing that personal boundary, that’s a big red flag.
  2. Applying Pressure: Imagine if your therapist tries to rope you into some side gig or personal thing that has nothing to do with therapy? Not cool.
  3. Boundary Blurring: Your therapist stepping over the line, using their position in a way that doesn’t feel right, or making things too personal? That’s crossing boundaries you shouldn’t have to deal with.
  4. Secrets Leaking: Your therapist spilling your secrets without your permission? Not okay. Our stuff is meant to stay between us and them.
  5. Therapist Ghosting: Imagine your therapist suddenly vanishing without notice. Not cool, right? You deserve a heads-up and some guidance to find another therapist.
  6. Unqualified Services: Say your therapist tries to play doctor or offers something totally outside their expertise, like giving medical advice? Not their lane to be in.
  7. Sketchy Services: What if your therapy sessions start feeling like a bizarre experiment or just plain unsafe? That’s not what therapy’s about.
  8. Illegal Stuff: Imagine your therapist involves you in shady or illegal activities. That’s a huge no-no, whether it’s fraud or anything else that’s not right.
  9. Mystery Actions: Your therapist doing things without explaining or making you part of an experiment without giving you a heads-up? That’s just not fair.
  10. Discriminatory Speech or Actions: If your therapist makes comments or acts in ways that are clearly discriminatory or hurtful, that’s absolutely not okay.

Here’s the thing: trust your gut! If any of these scenarios resonate with you, it’s okay to feel uneasy. You have every right to feel safe and respected during therapy.

Now, let’s take some power back! Reach out to someone you trust, keep notes if things seem off, and don’t hesitate to contact your local licensing board. They’re the folks who can help you navigate the process of filing a complaint against a therapist.

Remember, you’re not alone in this. By speaking up and taking action, you’re not just standing up for yourself, but also helping make therapy a better and safer space for everyone. You’ve got this! 🌟

Categories
Building Community

The Profound Significance of Genuine Connections: Overcoming Challenges and Forging Authentic Relationships

Nurturing the heart's connections amidst the warmth of sunlight and flowers. Discover the rare treasure of positive bonds for mental well-being. #GenuineConnections #BIPOCWellness

Human beings are inherently social creatures, yearning for connections that resonate deeply within their souls. As the timeless sayings go, “True love comes once in a lifetime,” and “A man who finds a wife finds a good thing and obtains favor from the Lord.” These phrases reflect the genuine rarity and profound impact of authentic connections, underscoring their importance for our emotional well-being and sense of fulfillment.

In a world often defined by superficial interactions and digital connections, the value of genuine human connections cannot be overstated. These connections are vital to our mental health, providing a safe space for vulnerability, empathy, and understanding. For individuals grappling with mental illness or navigating neurodivergence, the quest for authentic connections can be particularly challenging, yet undeniably important.

The Human Need for Genuine Connections

As a tribal species, humans have evolved to rely on connections and relationships for survival and emotional sustenance. These bonds form the fabric of our social support networks, influencing our mental health, resilience, and overall happiness. However, forming authentic connections can be a challenging and rare endeavor, especially for individuals facing societal stigmas or communication difficulties due to mental illness or neurodivergence.

Overcoming Challenges: Forging Genuine Connections

While the path to forming genuine connections might seem daunting, it’s not insurmountable. Here are some strategies and tips that can help individuals, regardless of their mental health status or neurodivergence, in building meaningful relationships:

  1. Self-Acceptance and Self-Compassion: Embrace your uniqueness without judgment, understanding that it contributes to your individuality. Your uniqueness makes you valuable and attracts compatible people, so show your true colors.
  2. Authenticity Breeds Authenticity: Be genuine in your interactions to foster trust and allow others to connect with the real you.
  3. Shared Activities or Interests: Engage in activities or hobbies that genuinely interest you. Join clubs, groups, or online communities centered around shared interests. These provide common ground for connecting with like-minded individuals.
  4. Active Listening and Empathy: Practice active listening by focusing on understanding the other person’s perspective. Cultivate empathy by acknowledging and validating their emotions.
  5. Boundaries and Communication: Establish healthy boundaries and communicate them openly to foster understanding and respect in relationships.
  6. Seek Support and Therapy: Consider seeking support from social skills classes, support groups, or mental health professionals. They can provide guidance and strategies for navigating social interactions.
  7. Patience and Persistence: Building genuine connections takes time and effort. Be patient and don’t be discouraged by setbacks or rejections.

Conclusion

In a world teeming with fleeting interactions, the quest for genuine human connections can be a prolonged journey. As the sayings “Love at first sight” and “Two hearts beating as one” suggest, forming authentic connections is often a profound and beautiful rarity that requires time and patience to accomplish.

Authenticity, self-acceptance, empathy, and shared interests are crucial for genuine connections. Embrace your uniqueness, as being ready for fundamental relationships demands self-improvement and well-being. By following these tips and approaches, one can cultivate deeper, more fulfilling connections that enrich life in profound ways.

While “Love conquers all” and “A match made in heaven” may seem idealistic, the reality is that the effort invested in forging genuine connections is worth it. These connections fulfill our natural and fundamental biological need, leading to the most rewarding relationships in life. Ultimately, “The greatest happiness of life is the conviction that we are loved.” – Victor Hugo

Categories
Building Community

Embracing Informal Community Care: Nurturing Mental Wellness Beyond Power Structures

Strength in diversity: Hands join in unity, embracing the power of informal community care for mental well-being. #CommunityCare #BIPOCWellness

Hey there, fellow travelers on the winding road to mental wellness! Let’s chat about something exciting today: informal community care. You might wonder, “Why is this such a big deal?” Well, the World Health Organization (WHO) thinks it’s a game-changer—and for some pretty remarkable reasons. But before we dive in, grab a cozy seat and get ready for some mental health magic.

Informal community care is like a warm hug for your soul—a haven where communities rally together, offering support, empathy, and understanding. No degrees or fancy titles needed—just genuine care and human connection. It’s that sense of solidarity and support that makes it shine, and there’s something more about it that’s truly extraordinary.

So, what does informal community care look like in practice? It’s unique to everyone’s experience, and the beauty of it is that you can find it in the activities and places that already bring you joy or comfort. Here are some real-life examples:

  1. Church and Fellowship Groups: If you regularly attend a church or another place of worship, you might find that the emotional support from fellowship groups, prayer circles, or casual meetups becomes a big part of your mental wellness. It’s a safe space to connect with people who share your values and are there for you when you need someone to lean on.
  2. Meditation Centers: Maybe you prefer a more secular or mindfulness-based approach to your well-being. If you frequent a local meditation center, you’re not just managing stress but also building connections with others who share your journey to calm the mind and manage anxiety.
  3. Dance Classes or Groups: For the movement lovers out there, dance classes can be more than just physical exercise. Whether you’re into salsa, contemporary, or hip hop, joining a dance group allows you to express yourself, relieve stress, and grow together with others in the community. Plus, it’s a fun way to form lasting friendships!
  4. Basketball or Rec Sports: If you’re a fan of shooting hoops, you might find informal community care in local basketball games at your rec center. Whether you’re part of a league or just enjoy some casual games, being part of a sports group gives you a chance to build camaraderie, release stress, and make new connections through shared activity.
  5. “Third Places” Beyond Home and Work: Whether it’s the local café, a book club, or a gardening group, informal community care often thrives in these “third places”—places where people come together outside of home and work. These spaces are crucial for mental well-being, as they provide a chance to engage with others, share common interests, and find support in a relaxed, non-clinical setting. In this digital age, online platforms have become hubs of connection as well. From Reddit threads to Facebook groups, these spaces provide advice, shared stories, and solace in anonymity.
World Health Organization's Service Organization Pyramid for Mental Health, highlighting levels from self-care to specialist services.
Navigating mental health care: The WHO Pyramid emphasizes the role of informal community care. Discover why it’s crucial for BIPOC well-being. #CommunityCare #BIPOCWellness

Now, let’s address why the WHO champions informal community care over formal therapy or coaching, especially in the context of massive power imbalances that perpetuate structural inequality:

  1. Accessibility: Formal therapy or coaching can be hindered by barriers like cost, availability, or stigma. Informal community care is often more accessible—it’s free, inclusive, and available within your comfort zone, bridging the gap for those who might not access formal avenues.
  2. Relatability: Sometimes, sharing experiences with peers who understand firsthand what you’re going through can be incredibly comforting. It’s like having a chat with a friend who just gets it.
  3. Holistic Support: Community care isn’t limited to one approach. It’s a tapestry of diverse perspectives, advice, and support systems that cater to various needs—emotional, social, and even practical.
  4. Empowerment: Traditional therapeutic relationships sometimes carry inherent power dynamics. Informal community care allows for more equitable relationships, fostering empowerment as everyone participates as both givers and receivers of support.
  5. Structural Equality: Unlike formal settings, community care can bridge gaps caused by societal inequalities. It doesn’t reinforce hierarchies or perpetuate systemic biases; instead, it thrives on collective support and shared experiences.

Remember, dear reader, there’s no one-size-fits-all approach to mental health care. Formal therapy, coaching, or informal community care—each path has its merits. Your mental health journey is valid, and you have every right to explore different avenues until you find the support that resonates with you.

Informal community care isn’t just about healing—it’s a movement toward a more equitable, compassionate society. It’s a testament to the fact that healing and support come in many forms, and you’re never alone in your pursuit of well-being.

So, if a virtual support group or a heartfelt conversation with a friend brings solace, embrace it! Your healing matters, and the power of collective support within communities can be an empowering force in your journey.

In the end, it’s about fostering a culture of empathy, understanding, and solidarity—a reminder that healing is for everyone and that community care is a beautiful, inclusive space for nurturing mental wellness.

Here’s to celebrating the power of informal community care and building a world where compassion reigns supreme!

Stay kind to yourself!

Categories
Law and Justice

Empowering Mental Health Rights: A Guide for Individuals Seeking Support

Empowerment in words: A street sign declares 'Every Human Has Rights,' highlighting mental health patient rights. #RightsMatter #BIPOCWellness

Hey there, fellow mental health champions! Picture a world where seeking support for your mental well-being is met with respect, understanding, and fairness for all. Unfortunately, it’s not always the case, especially for People of Color like us. I’ve been down that road; I’ve witnessed my family face mistreatment within the mental health care system since I was a kid. It never felt right, but I didn’t know much about human rights back then. It wasn’t until my teenage years in foster care, that I stumbled upon a volunteer program that armed us with valuable documents about our rights. That was a game-changer! Knowing my rights became my shield against mistreatment, and it’s been a powerful tool ever since.

Let’s dive into this Mental Patient’s Bill of Rights – an incredible set of rules designed to make sure we get the dignity and care we deserve in our mental health journeys.

  1. Right to the Right Kind of Care: When you step into a mental health program, you have the right to treatment and services that respect who you are and what you need.
  2. Your Plan, Your Say: You’ve got the right to a plan that’s all about you – your needs, your goals. Plus, it’s okay to ask for changes if things aren’t working out.
  3. You’re in the Driver’s Seat: Want to be part of your treatment plan? Heck yes! You’ve got every right to know what’s going on, what your treatment goals are, and what your options are in a way that makes sense to you.
  4. Say “No” When You Need To: Your consent matters. No one can force treatment on you unless it’s an emergency or required by the law.
  5. No Restraints Without Reason: Nobody should tie you down unless it’s absolutely necessary. Your dignity matters, even in tough times.
  6. Your Space Matters: You deserve a safe and respectful place where you can heal without feeling like your privacy is being invaded.
  7. Your Secrets Are Safe: Your mental health records should stay confidential, and you can take a peek at them if you need to, except for some specific bits.
  8. Keep in Touch: Staying connected matters! You’ve got the right to chat with loved ones and visitors unless there’s a darn good reason not to, and it’s written down.
  9. If Things Go Wrong: Got a problem with how you’re being treated? Speak up! You’ve got the right to be heard and taken seriously.
  10. You’re Not Alone: There are folks out there to help you understand and stand up for your rights without any repercussions.
  11. Finding the Right Fit: When it’s time to move on, you’ve got the right to be referred to someone else who can continue helping you.

Knowing these rights flips the script. It’s like having your superpower in the mental health care universe. It’s about claiming your worth, steering your own mental health journey, and demanding respect and support you rightly deserve.

Remember, these rights are here to back you up, no matter what. They’ve been my lifesavers, and I hope they’ll be yours too. Embrace them as tools to dodge mistreatment, advocate for yourself, and create a mental health journey filled with respect, understanding, and support. Your mental well-being matters, and these rights ensure that you’re treated with the dignity and care you deserve, no less!

Here is a link to 42 U.S. Code § 9501, The Mental Patients’ Bill of Rights, provided by Cornell Law School. Always remember: you never have to blindly trust a health professional, especially if you suspect that you are being mistreated.