Mental Silence

As a therapist of color, I am heartbreakingly aware of the power of silence and shame in our communities. When our walls of resilience fail us, silence and shame prevent us from speaking up or seeking help for the mental and emotional turmoil we suffer.

There is also the stigma around mental health in communities of color. The misconception that depression, generalized anxiety disorder, post-traumatic stress disorder (PTSD), and even alcoholism are signs of weakness — character flaws that could be buried, beaten or prayed away.

But mental illnesses have underlying chemical and biological origins. You CANNOT just shake them off!

See Nikki Webber Allen's video below.

African-Americans are at a 20% percent greater risk of developing a mental disorder. Hispanic students between grades 9 - 12 are at greater risk of attempting suicide than their black and white peers. At 28.3% American Indians and Alaska natives have the highest rate of mental health conditions among all communities.

Silence and shame are our first barriers to healing. Lacking access to culturally competent therapists, social workers, and counselors of color is the other. However, therapists dedicated to communities of color are available to assist you on the path to healing.

Two excellent resources are the:

• #BLKCREATIVES’ Growing List of Mental Health Resources
• THERAPY FOR BLACK GIRLS’ Therapist Directory

EVERYONE can use a little extra support in dealing with life’s frequent challenges. Over 70% of those struggling with mental illness will improve with therapy, treatment, and medication!

Are you seeking help but don’t know where to start? Visit the resources above, or follow this link to book a FREE Mental Wellness Consultation with us at Counseling Space, P.C. As therapists of color, we are dedicated to the mental well-being of our communities of color. WE are here to serve YOU!

Have a great week!

Considering Group Therapy? Here are 3 Reasons Why You Should

Did you know that being a part of a community with shared interests and goals automatically increases our feelings of self-worth, motivation, and creativity?

There is power in belonging.

Are you also aware that the same benefits of belonging — and more — are multiplied when attending group therapy sessions?

Group therapy provides a convenient safety net on which to build our strength as individuals while discovering a common bond as part of a larger community. For many who are on the fence about individual therapy, group therapy provides a more comfortable and satisfying bridge to healing.

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“Growth is never by mere chance; it is the result of forces working together. James Cash Penney
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Beating isolation, learning coping skills from a diversity of peers, and being held accountable are 3 of the main reasons to register for a group therapy workshop near you. Let’s explore these in more detail:

1. BEAT ISOLATION: Sitting in session with others who are authentically and courageously sharing their journeys to mental wellness, is always a distinct reminder that you are NOT alone. This is called the principle of universality. Yes, each person does come with his or her own unique circumstances, but, through continued group therapy sessions, the struggle is shared. This opportunity to truly connect with others in a facilitated and safe space reduces the frequency of self-imposed alienation and builds a solid sense of self-worth.

2. LEARN COPING SKILLS FROM A DIVERSITY OF PEERS: Have you ever had one of those moments where you spend the entire day struggling to figure something out and when you finally ask for assistance the other person quickly offers you the solution? This is because they were able to approach the experience with new eyes and a fresh perspective. One common reason is that the person also encountered a similar situation. Again, don't think that you are alone.

In exchanging support with participants with different personalities and backgrounds, the same happens in a group therapy session. Through a constant loop of feedback and connection, members act as sounding boards and mirrors to their peers. Participants consequently develop and strengthen communication, socialization, relationship, and coping skills by modeling the successful behavior of both peers and facilitators!

Those who attend group therapy sessions are often better equipped to relate to themselves and find it easier to take risks while managing their moods and triggers in a healthy manner.

3. BE HELD ACCOUNTABLE: We all know it’s easier to wake up every day at 4:00 a.m. and go to the gym with a partner than it is to do it solo. Working with a compassionate group of individuals as invested in your wellness journey as they are in theirs, will reinforce the commitment and motivation that everyone needs to be successful.

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Why not give group therapy a try? We’re always better together!

Curious about our upcoming MILLENNIAL MINDS! SUPPORT GROUP FOR MILLENNIAL WOMEN? Visit our EVENTBRITE page here or contact us at info@counselingpc.com.

Have a great week!

7 Simple Ways to Celebrate World Mental Health Day Everyday!

Did you know the world has observed World Mental Health Day on October 10th since 1992?

World Mental Health Day is a vital initiative created by the World Federation for Mental Health (WFMH) an organization present in over 150 countries.

World Mental Health Day is an invitation to:

• ENVISION a world where mental health is a priority for all people
• BUILD awareness and advocate against social stigma
• IGNITE the discussion on best practices for promoting mental health in the school, home, and workplace
• CELEBRATE those who have or are overcoming mental health challenges
• and EMPOWER those who live in silence for fear of being discovered, misunderstood, or deprived of essential care

Depression affects 350 million people worldwide. 1 in 5 New Yorkers experiences a mental health disorder in a given year. A large percentage of public high school students report feeling sad or hopeless on a daily basis. Stress-related medical conditions and diminished productivity in the workplace costs U.S. businesses around $300 billion a year!

Mental health affects all aspects of our lives — and will affect someone we know! We can and MUST all do something to help shed a more positive light on mental health.

Wondering how you can observe this day for yourself? Here are 7 WAYS to do so:

1.    MAKE A PLEDGE, starting NOW, that you will make your mental health a priority every day. Shift or remove negative distractions that poorly affect your mental health and emotional stability.

2.    PRACTICE SELF-CARE by performing, at least, ONE good habit each day that nourishes your mental health. Regular exercise, eating healthy, meditation, seeking counseling, volunteering, journaling, and expressing daily gratitude are just a few of the effective and inexpensive self-care practices available to you.

3.    REGISTER FOR A GROUP THERAPY WORKSHOP focused on your needs and interests.

And how you can observe the day with your local community?

4.    SPREAD AWARENESS on the importance of mental health and help stop the stigma around the issue.

5.    REACH OUT to a loved one who has been facing challenging times and offer your support. Let them know why you value them.

6.    SIGN the WFMH Mentally Healthy Workplace Pledge or discuss at your next team meeting.

7.    PARTICIPATE in the Thrive NYC initiative to fight mental illness. They provide Mental Health First Aid trainings, mental health plans, and a 24hr text/hotline to name a few.

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If you would like to read and share more encouraging news on mental health around the world here are a few of my personal favorites:

• In Japan: companies are hiring more employees who suffer from mental illness
• In Zimbabwe: the “Friendship Bench” offers a unique blueprint for mental health treatment
• In Great Britain: an innovative a mental health gym makes a world of difference

Recognizing that we need support is just one step — finding the right therapist or support group is an even more difficult step!

Celebrate this World Mental Health Day by making a positive difference in the life of a millennial woman! Take advantage of the MILLENNIAL MINDS! SUPPORT GROUP FOR MILLENNIAL WOMEN discount.

There’s only 1 DAY left to benefit from this discount!

We’re stronger together!

Am I Stressed or Depressed?

I want you to think about that question: Am I stressed or depressed? Because there is a big difference!  

Honestly, it’s easy to get confused. It’s also easy to want to be confused as it’s often more acceptable to confess that you are struggling with stress than with depression. In our fast-paced, competitive, and wealth-driven societies, studies and surveys on stress are everywhere. Even though one condition is regularly concealed (see video below) and the other so common, doesn’t mean we should remain uninformed or indifferent to the more severe signs and symptoms of both.

The truth is that I don’t know anyone who has not encountered some form of long or short-term stress in his or her life. Think about it. Can you honestly say that each day of your life has been stress-free?  

Stress is how we react to pressure or when things become unbearable. Some of the common life experiences that can cause stress are:

• Moving into a new home
• Planning a wedding
• Career changes
• Studying for exams
• Financial struggles
• Dieting
• Relationship difficulties
• Aging
• Traveling
• Health complications

No wonder whenever we read about stress, it’s often in reference to how we can manage it! It’s universal! Nobody can promise you a stress-free life. Stress is here to stay and only you get to decide how you will treat this guest in your life. So, be mindful of your triggers.

Not all stress is bad. Acute stress is our body’s natural response to a new challenge or demand; its effects are moderate and even beneficial to body and mind. However, when acute stress occurs over prolonged periods of time, it is classified as chronic stress. And chronic stress kills. Physical and mental resources are depleted making sufferers more prone to heart and lung disease, cancer, cirrhosis of the liver, and even suicide.

Now, is stress a risk factor for depression? Yes.

Do they have the same symptoms? Yes!

Chronic long-term stress and avoiding stress by thinking it will go away willingly puts you at risk for depression. What is depression? A mental illness or mood disorder.  

Depression affects your moods, thoughts, behaviors, sleeping and eating patterns, and your overall health. Depression makes navigating simple daily tasks intolerable or impossible! Some of the common symptoms are:

• Prolonged feelings of sadness
• Lack of interest in hobbies or activities that you previously enjoyed doing    
• Oversleeping or lack of sleep    
• Fluctuations in weight    
• Constant tiredness    
• Frequent crying episodes    
• Poor concentration    
• Thoughts of death

You hear the word depression, but do you truly understand the gravity of this condition?

Depression is the leading cause of disability in the United States. Over 25 million individuals in the United States were living with major depression in 2014. Women are affected by depression to a greater degree than men. As mentioned in the video, 1 in 5 Canadians will suffer from mental illness at some point in their lifetimes. The other 4 will have a friend, family member or colleague who will. Worldwide, depression is a leading cause of suicide. Most importantly, the frequency and severity of symptoms increase over time if not properly addressed!  

How do you know whether you are suffering chronic stress or depression? Take a mental health questionnaire. Or schedule an appointment with a mental health professional. If you are interested in having a free initial screening with us, email us directly at info@counselingpc.com or call 347-494-5870.

We also recommend the following practices to fight chronic stress and depression:

• Seek Help from a Mental Health Professional    
• Regular Exercise    
• Goal Planning    
• Social Interaction    
• Journaling    
• Group Therapy    
• Practice Gratitude    
• Meditation

Please know that chronic stress and major depression are treatable! Do not suffer in silence and live your entire life as if underwater!

At Counseling Space, P.C., we are here to listen. We are here to empower you with the tools to lead more emotionally stable and fulfilling lives! We are here to serve you.

Wishing you an inspired and stress-free week!

The S Word Can Kill You

Stigma and silence have power. But acceptance and sharing are even more powerful.

Are you one of many millennials suffering in silence? Even a decade ago, when many millennials would have been in high school or about to start their undergraduate careers, data showed that they suffered the same level of anxiety as the average psychiatric patient in the early 1950’s!

Today, and due to a lack of targeted mental wellness resources, many millennials do not know where to turn for help. Stigma causes many others to believe that their struggles are not that serious. Please believe that stigma is one of the main reasons that silences people and prevents them from seeking help. Stigma can kill!

At Counseling Space, P.C., we are here to remind you that you are not alone. Those feelings you are struggling with are not a passing thing. They are not “wrong.” They are worth talking about.

While some are lucky to have family and friends who are willing to support, their help can only go but so far. One-on-one sessions with a trained mental wellness professional, or attending a group session facilitated by such a professional, ensure that recovery is one step closer! A trained mental wellness professional is:

• Unbiased
• Able to notice patterns
• Equipped to teach emotional management and coping skills (see T-Kea’s video testimonial)
• Fitted to relieve your burden of responsibility by offering you a safe space to be as honest, authentic and vulnerable as necessary

Being honest about where you stand emotionally and mentally does not make you weak. Your honesty will empower you for your overdue breakthrough! There is no shame in asking for help from a professional or from like-minded peers in a facilitated group setting. Please speak up if you are struggling!

If you or a millennial woman you know is in need of support NOW, we encourage you to sign up for our MILLENNIAL MINDS! Support Group for Millennial Women. Our group is designed to enhance self-awareness, improve mental well-being, explore problem-solving techniques and MORE!

If you are looking for more information about the support group, visit our EVENTBRITE page. If you are seeking more information on millennial mental health, visit our blog to follow our Millennial Monday Blog Series. Lastly, please feel free to share the information in this post with those you believe it would benefit.

We look forward to welcoming you and your loved ones to our support group! As T-Kea mentioned in the video, let’s THRIVE together!

Have a great week!