mental health

You are Enough, Just Because You are YOU!

July 28, 2025 By Dominique Munday

You are Enough, Just Because You are YOU!

In a world that often confuses self-worth with appearance, achievement, or social media “likes,” it’s easy to lose sight of one simple truth: your worth is not defined by any of these things—you are enough, just because you are YOU!

At Manna, we walk alongside individuals navigating eating disorders and mental health struggles through outpatient, intensive outpatient, and partial hospitalization care. Often, we see how distorted beliefs about identity can become deeply rooted. But we also witness something beautiful—how healing happens when people reconnect with the truth of who they are.

What is Self-Worth?

Self-worth is how you perceive your value as a person. Healthy self-worth is knowing that you are precious, not because of what you do or how you look, but because of who you are.

In the Bible, we are reminded over and over again:

"I praise you because I am fearfully and wonderfully made; your works are wonderful, I know that full well." Psalm 139:14

You were created with intention. No imperfection, label, diagnosis, or number on a scale can diminish your God-given worth.

Common Myths about Self-Worth

We are surrounded by a culture that tells us we are not enough. Daily, we are bombarded with messages about the need to be more, do more, and be different. But God’s truth speaks louder, if we’re willing to listen. We are enough just as we are.

Myth: “I’ll be enough once I lose weight.”
Truth: You are already valuable. Your worth isn’t measured by a number on a scale.

"Man looks at the outward appearance, but the Lord looks at the heart." 1 Samuel 16:7

Myth: “If I’m struggling, it means I’m weak.”
Truth: Struggle is part of the human experience, and God helps us and grows us through struggles.

"My grace is sufficient for you, for my power is made perfect in weakness." 2 Corinthians 12:9

Myth: “I have to earn love and approval.”
Truth: You are already fully known and fully loved by your Heavenly Father.

"See what great love the Father has lavished on us, that we should be called children of God!" 1 John 3:1

How to Reconnect with Your God-Given Worth

When self-worth deteriorates, it is necessary to reclaim the truth about your worth; this is a process that takes time. Identifying, challenging, and changing faulty beliefs about your worth enables you to reconnect to the truth about who you are: you are AMAZING!

Here are a few gentle steps to begin:

Practice self-compassion.
Grace isn't just for others—it’s for you, too. Treat and speak to yourself with kindness and patience, just as you would treat your closest friend.

Renew your mind.
Each time negative thoughts arise, counter them with truth.

"Do not conform to the pattern of this world, but be transformed by the renewing of your mind." Romans 12:2

Set healthy boundaries.
Your time, energy, and heart matter. Take time for self-care and do not overextend yourself. No one can pour from an empty cup.

Stay connected to others.
We are not meant to be alone, and healing happens through relationships with safe people and with God.

"Carry each other’s burdens, and in this way you will fulfill the law of Christ." Galatians 6:2

You are Not Alone

If you’re reading this and struggling to believe you are enough, be encouraged. You are not alone in your pain, and you are not beyond hope. Whether you’re battling an eating disorder, anxiety, depression, or another storm, God sees you and loves you. And Manna is here to walk alongside you on your journey. If you or someone you love is struggling with an eating disorder or mental health concern, please reach out to our team. We are here to provide compassionate, Christ-centered care and support.

"For we are God’s masterpiece. He has created us anew in Christ Jesus, so we can do the good things He planned for us long ago." Ephesians 2:10

-Christie Payne, LPC, RD, LD

Men’s Mental Health Month

June 24, 2025 By Dominique Munday

Men’s Mental Health Month: A Personal Reflection and a Call to Break the Silence

June is Men’s Mental Health Month, and it hits home for me more than ever this year. As someone who works in mental health, I’ve seen firsthand how deeply pain can hide behind a smile, a joke, or the phrase “I’m fine.” I’ve watched fathers, husbands, sons, and friends wrestle with depression, anxiety, trauma, and self-doubt in silence—because somewhere along the line, they were taught that real men don’t talk about their feelings.

The truth is, they do. And they must.

Statistics show that men are significantly less likely than women to seek mental health support. Yet they account for nearly 4 out of 5 suicide deaths in the U.S. (CDC, 2023). That’s not a coincidence—it’s a crisis.
This month is a chance to change the narrative. To say out loud that men’s mental health matters, and that there is strength—not weakness—in asking for help.

Whether you're the man who’s been silently carrying too much, or someone who loves him, here’s what I want you to know:
-You are not alone.
-You do not have to figure it all out by yourself.
-Therapy is not a last resort—it’s a powerful first step.

Where to Start: Mental Health Resources for Men
Therapy for Black Men (https://therapyforblackmen.org)
A directory and community focused on breaking the stigma in Black male communities.
HeadsUpGuys (https://headsupguys.org)
Offers tips, tools, and therapist directories specifically for men dealing with depression.
Movember (https://us.movember.com/mens-health/mental-health)
A leading movement supporting men’s health with a major focus on suicide prevention.
988 Suicide & Crisis Lifeline (Call or text 988) 24/7, free, and confidential support for people in distress.

What You Can Do This Month
-Check in with the men in your life—really check in. Go beyond “how are you?” and hold space for honesty.
-Encourage therapy and model vulnerability. Sometimes the best way to help is to lead by example.
-Share resources, raise awareness, and help normalize mental health conversations.

Men’s Mental Health Month is more than a campaign—it’s a life-saving movement. Let’s do more than just talk about it. Let’s live it.
Because real men feel, real men talk, and real men heal.

-Ta'Neja Rodgers, MSW, LCSW, Primary Therapist, Chief Operating Officer

Post Watch Recovery

Post Watch Recovery: Peace in Mind

Post Watch Recovery

COMING SOON!

Manna Treatment would like to introduce our Intensive Outpatient Program (IOP) for retired or active Military and First Responders (Police, Firefighters, EMT's, Paramedics, Nurses, Dispatchers) recovering from trauma and PTSD.

Whether you are newly struggling or have carried the weight of trauma for years, Post Watch Recovery: Peace in Mind offers a compassionate path forward. Let us walk beside you as you reclaim your calm, your strength, and your life.

Program Highlights:

3 Days/Week, 3 Hours/Day
Includes Group Therapy, Individual/Family Therapy
Led by Licensed Trauma Therapists
Small, Supportive Group Setting
Confidential and Respectful Environment
All Insurances Accepted; Scholarships Available for Copays
In person and/or Virtual Attendance

LEARN MORE

TALK TO OUR AI ASSISTANT

You’ve served. You’ve protected.

Now it’s time to heal.

If you have any questions, please call our office at (770) 495-9775.

The Importance of Staying Hydrated

May 28, 2025 By Dominique Munday

The Importance of Staying Hydrated

With summer just around the corner, it's more important than ever that we are hydrating our body with the right amount of fluid to keep us cool in the heat. But why exactly is staying hydrated important? How much water should I really be drinking? Can I only drink water to meet my fluid needs? Today we’ll be answering these questions and setting the record straight about hydration misconceptions!

Why Is Water So Important?

Water has a variety of essential functions in our body. Some of which include:

1) Regulation of Body Temperature - Water helps regulate body temperature through sweating and absorbing excess heat.

2) Nutrient and Oxygen Transport - Water helps carry the nutrients we eat and the oxygen we breathe to the necessary cells in our body.

3) Waste Removal - Water helps eliminate waste products through urination, sweating, and bowel movements.

4) Joint Lubrication - Water lubricates and cushions joints, protecting them from damage.

5) Maintaining Blood Pressure – Drinking enough water ensures your blood volume, or amount of blood, is enough, which helps regulate your blood pressure.

6) Digestion - Water is essential for digestion, helping to move food through the digestive system and prevent constipation.

7) Cognitive Function – Proper hydration supports brain function and cognitive ability.

8) Skin Health - Water contributes to healthy skin by keeping it moist and lubricated.

What Is the Right Amount of Water to Drink?

I’m sure we’ve all heard the classic advice of drinking 8 glasses of water/day, and while this is a great place to start, it's important to note that there is no one-size-fits-all approach to hydration. Several factors, such as your activity level, the climate of where you live, your individual health conditions, and whether or not you are pregnant or breastfeeding, impact your daily water needs.

Diet and wellness culture like to promote the idea that you can never drink enough water. However, this is not the case! Your kidneys are only able to process 4 cups of water per hour, so anything over this can place you are risk of water toxicity – a life-threatening condition.

Unfortunately, the symptoms of dehydration and overhydration are eerily similar, including headache, fatigue, and dizziness. While you may experience these symptoms and assume you are dehydrated, consider if you may actually be overhydrated before reaching for your water bottle. A good rule of thumb to determine if you are adequately hydrated is peeking in the toilet. If you are well hydrated, your pee will appear light yellow. Dark yellow pee typically means you are dehydrated, while clear pee can mean you are overhydrated.

What Contributes to My Fluid Intake Besides Water?

While drinking water is the best source of hydration, there are other ways to hydrate if water isn’t your jam. Teas, and specifically herbal teas, are great for hydrating and can make meeting your fluid needs more exciting! Most fruits and vegetables have a super high water content and can be a great tool to help you reach your fluid needs. Lastly, try adding fruits, such as lemons or raspberries, or flavors to your water to help boost its flavor. If you find yourself sweating frequently, consider adding an electrolyte packet to your drink!

Working With a Dietitian

Hopefully this blog post helped clear up any questions you had about hydration. If you are worried about the amount of water that you are drinking, and want to work on becoming more hydrated, consider working with a Dietitian who can help you create a plan based on your individual needs!

-Isa Porrazzo, Registered Dietitian

Confirmation Bias

April 3, 2025 By Dominique Munday

Confirmation Bias: “What is That?”

Going into April celebrating April Fools Day is like experiencing biased confirmation. People look to influence our thinking to match what they are saying to us, just to yell ”APRIL FOOLS”!

Confirmation bias means we seek out information that supports/validates our preconceptions based on our current beliefs and reject any information that challenges those beliefs.

There are 3 types of Confirmation Biases:

Biased search for information – We research information that supports our views, beliefs. (I love Google).

Biased Interpretations – We evaluate the data that supports our views differently than the data that challenges our views. (We lie to ourselves).

Biased Memories – We tend to be selective in how we remember experiences that are going to support our narratives. (Keeps stereotyping alive and thriving).

Our biases are influenced by:

Social Media Posts, Religious Practice, Family Patterns, Environment in which we live.

Explore and Learn the implications of how you are impacted!

“Confirmation bias is like a horse running a race with blinders on and slowing down just before the finish line assured that he is winning, just to come in second place.” JB

What are your confirmation biased blind spots?

-Jania Bailey-Boyd, MS

I AM Who I AM

March 11, 2025 By Dominique Munday

I AM Who I AM

“I AM OLGA!”

The bouncing blonde woman, dressed in a 150-year-old Ukrainian outfit, beamed as she introduced herself in her Ukrainian accent.

“Yes, you are!” I replied, smiling back.

She was adorable—radiating joy, eager to share her story of how she was supporting her family back home. Olga was a beautiful example of someone embracing her true essence, allowing it to shine through her words and presence.

What would it be like to fully embody and radiate our internal essence? To be so joyful about who we are that we literally light up a room?

What if our “I am” was filled with excitement, exuberance, and a deep, life-giving joy?

How would that change how we feel inside? What would we be doing?

Hopefully, at some point in your life, you’ve experienced that feeling. Maybe in the past, maybe even today. If the parents, leaders, coaches, and mentors of the world are doing their jobs, they encourage us to learn, grow, and embrace both our successes and our flaws.

I believe one of the most intimate things God ever said was, “I AM who I AM.” (Exodus 3:14)

When I researched the Hebrew meaning of this phrase, I found that it expresses God’s eternal existence—He is who He says He is. He exists. He be. Yesterday, today, and tomorrow. A continuous state of being.

If that’s true, then one of the most powerful and intimate statements we can utter begins with “I am.”

How we finish that phrase shapes who we are. It influences how we feel, how we live, and ultimately, who we become.

We use “I am” in two key ways:

1. In relation to others – “I am… your teacher. A mother. His friend.” These statements define our roles in the lives of those around us. They carry meaning, power, and nuance depending on how we interpret ourselves in those relationships.

2. In relation to ourselves – “I am… sad. Thoughtful. Safe. Loved.” These statements reveal our internal world. Whether spoken aloud or expressed

through tone, facial expressions, or behavior, they communicate how we perceive ourselves in that moment.

Every time we complete the phrase “I am,” we shape our reality. Each thought influences the next, setting the course for our lives.

So, be mindful of what you say—especially to yourself. Your brain doesn’t always distinguish between words spoken by others and the thoughts you generate internally.

Remember, God created the heavens and the earth with just His words. He spoke, and it came to be.

What if the same creative power exists within us?

He also created you—uniquely, wonderfully, intentionally. So live like the masterpiece you are. Speak blessings over yourself. Be the only you that exists—imperfect, undeniable, amazing.

You.

-Dr. Genie Burnett, Psy.D, CEDS-S; CEO and Clinical Director

Setting Realistic Goals for Your Mental Health in the New Year

January 27, 2025 By Dominique Munday

Setting Realistic Goals for Your Mental Health in the New Year

The new year is a time filled with promise, reflection, and the opportunity to start fresh. Many of us set resolutions in January, but often, those resolutions focus solely on physical health, professional success, or achieving ambitious milestones. While those are important, prioritizing your mental health is equally vital. Setting realistic goals for your mental well-being can help you navigate life with greater resilience, balance, and joy. Here are some encouraging tips to get you started:

1. Start Small and Be Specific

One of the main reasons resolutions fall short is that they’re too broad or unrealistic. Instead of saying, “I want to be less stressed this year,” set a specific and manageable goal, like “I will dedicate 10 minutes each day to mindful breathing or meditation.” Small, actionable steps are easier to maintain and lead to lasting habits over time.

2. Focus on Progress, Not Perfection

Perfectionism can be a roadblock to mental wellness. This year, let go of the idea that you need to be flawless. Instead, celebrate progress—even the small victories. If you’re working on being more mindful but miss a day, that’s okay. Each new day is another opportunity to try again.

3. Incorporate Rest into Your Goals

We often undervalue rest, even though it’s essential for mental health. Make a conscious effort to incorporate rest into your daily or weekly routine. This might mean committing to going to bed earlier, taking regular screen breaks, or setting boundaries around your time to prevent burnout. Remember, rest is productive, too.

4. Practice Gratitude Daily

Cultivating gratitude is a powerful way to improve mental well-being. Commit to writing down three things you’re grateful for each day, whether it’s a warm cup of coffee, a kind word from a friend, or a small personal victory. Focusing on gratitude can shift your mindset and help you find joy even in challenging times.

5. Seek Support When Needed

One of the most courageous mental health goals you can set is to ask for help when you need it. Whether it’s reaching out to a friend, joining a support group, or seeking professional therapy, know that it’s okay to lean on others. You’re not alone, and support can make a world of difference.

6. Limit Comparisons

In today’s digital age, it’s easy to compare ourselves to others. This year, make it a goal to focus on your own journey and growth. Remind yourself that everyone’s path is unique, and what works for someone else might not work for you—and that’s okay.

7. Celebrate Milestones Along the Way

Achieving mental health goals doesn’t always happen overnight. Take time to acknowledge your efforts and celebrate milestones, no matter how small they might seem. Each step forward is a testament to your dedication and growth.

8. Stay Flexible and Adapt

Life is unpredictable, and your goals may need to shift as circumstances change. Be gentle with yourself and allow for flexibility. Adjusting your goals isn’t a failure; it’s a sign of resilience and self-awareness.

9. Be Kind to Yourself

Above all, practice self-compassion. Speak to yourself the way you would to a dear friend. If you have an off day or week, remind yourself that it’s part of being human. Your mental health journey is not linear, and that’s perfectly normal.

10. It's Ok to Say No

For many of us, saying "no" can feel uncomfortable or even selfish. However, learning to set boundaries is an essential part of protecting your mental health. This year, practice saying no to commitments or requests that drain your energy or don’t align with your priorities. Start small—decline a minor obligation and observe how it feels. Remember, every time you say no to something that doesn’t serve you, you’re saying yes to yourself and your well-being.

A New Year, A New Opportunity

The start of a new year is a beautiful opportunity to refocus on what truly matters: your well-being. By setting realistic mental health goals, you’re giving yourself the gift of care, growth, and resilience. Remember, it’s not about achieving perfection but about nurturing yourself and creating a life that supports your mental wellness.

Here’s to a year filled with small steps, big progress, and a healthier, happier you!

-Dominique Munday, Marketing

Mental Hygiene: Nourishing Your Mind As You Nourish Your Body

October 28, 2024 By Dominique Munday

In western culture, we often prioritize physical health while neglecting an equally vital aspect of our well-being: mental hygiene. Just as we practice personal hygiene to keep our bodies healthy, we must also engage in habits that nurture our mental health. For many, it may prove to be beneficial if they frequent mental health providers just as much as they frequent medical/physical health providers. Let's take a deeper dive into what mental hygiene is and how you can incorporate it into your daily life.

What is Mental Hygiene?
Mental hygiene can be referred to as "the practices and habits that promote mental well-being and emotional resilience". It involves maintaining a healthy mental state through self-care, mindfulness, positive thinking, and often times mental health treatment/therapy! By prioritizing mental hygiene, we can reduce stress, improve our mood, and enhance our overall quality of life.

Practices for Mental Hygiene

Mindfulness and Meditation: Allocate a few minutes a day to engage in mindfulness or meditation. This can help ground you, improve focus, and promote a sense of calm.
Connect With Others: While moments of being alone can be helpful and necessary, it is important to foster healthy relationships and connections with other people. Sometimes a small hug or a quick high five can end up being the highlight of one's day.
Engage in Physical Activity: Exercise can be a useful tool for mental health. Whether it’s a brisk walk, yoga, or dancing, physical activity releases endorphins that boost mood and reduce stress.
Connect with Nature: Spending time outdoors can have a rejuvenating effect on our minds. Nature has a calming influence and can help reduce feelings of stress and anxiety.
Practice Gratitude: Take a moment each day to reflect on what you’re grateful for. This simple practice can shift your focus from negativity to positivity, enhancing your overall outlook on life.
Establish Healthy Routines: Create a daily routine that includes time for self-care, hobbies, and relaxation. Consistency can provide a sense of stability and control in our lives.
Seek Professional Help: If you’re struggling with your mental health, don’t hesitate to reach out to a mental health professional. Therapy can provide valuable tools and support for maintaining mental hygiene.

Conclusion
Just as we brush our teeth, wash our hands, and visit our primary care doctor to maintain physical health, we must also take intentional steps to care for our mental well-being. By adopting practices of mental hygiene, we can cultivate a healthier, more fulfilling life. Remember, taking care of your mind is just as important as taking care of your body. A healthy mind leads to a happier, more vibrant life. So, start today—you and your mental health deserve it!

-Zemirah Griffin, Primary Therapist

Managing Stress and Food

June 28, 2024 By Dominique Munday

Managing Stress and Food: How the Two Correlate

Nutrition and stress are a two-way street and something many of us struggle with at times. Stress can either shut down a person’s appetite by the nervous system increasing epinephrine, a hormone that signals the body’s fight or flight response, that can cause a person to have little to no appetite or it can do the opposite. Prolonged stress can increase the hormone cortisol in a person’s body which can increase appetite beyond what would potentially be someone’s “normal”. A lack of self care and balance can lead to a decrease of healthy functioning, therefore it is helpful to do daily or weekly practices to keep stress at a lower level. One thing is true, we cannot get rid of stress, however we can learn to manage our personal stressors by incorporating coping and relaxation techniques.

Some suggestions to help counter stress according to Harvard Health Publishing through Harvard Medical School are participating in Meditation and Exercise, and by having a Support System. I would even back up and say work on identifying the stressors in your life, and then working on implementing practices to mitigate symptoms that arise from these stressors. A great way to identify stressors and work on creating a plan to decrease symptoms from short term or prolonged stress is to see a Mental Health Therapist! A Therapist can work with you to create a plan with added accountability and support to create more balance in your life, therefore increasing healthy functioning.

As a working adult who experiences plenty of stress, here are my favorite ways to relieve symptoms associated with stress:

Exercise: I enjoy walking, using my peloton, and doing yoga - I try to do some sort of joyful movement daily to help me connect with my body.
Journaling: I work on writing out my thoughts and feelings on paper so I can take some of what is in my brain and put it somewhere else.
Sleeping: I make sure to get 8 hours of sleep at night so I can feel renewed and replenished.
Social/Support: I utilize my support system by checking in with texts/phone calls and expressing my thoughts and feelings. I often see friends and family and focus on quality time by making sure we laugh a lot (and sometimes cry!).
Boundaries: I don’t spread myself too thin and make sure I make time for myself, even if it is only for 30 minutes in a day.

I also work hard at keeping phone usage/social media scrolling to a minimum, watch less news, and strive to always honor my body’s needs.

-Sierra Marcus, MA, LPC & Program Insurance Liaison

Trauma Recovery IOP

Trauma Recovery Intensive Outpatient Program

Trauma Recovery Intensive Outpatient Program (IOP)

Healing After Hurt: A Women's Recovery Program

Manna Treatment would like to introduce our Intensive Outpatient Program (IOP) for recovering from trauma for women 18 and up. Traumatic experiences take more than just time to heal. Sometimes, additional group support and intentional skills training is needed to cope with flashbacks, triggers, or anxiety.

We know that recovery can drain you physically, emotionally, and sneak up without warning! We have created this program as an alternative to feeling fearful and hopeless. Our hope for you is to achieve the following goals:

Process your trauma with DBT, ACT, and CBT trained therapists
Learn ways to cope with uncomfortable emotions and self-destructive behaviors
Safely express thoughts and emotions in a compassionate environment
Practice interpersonal skills
Take care of yourself during this process.

The program is four mornings per week: Tuesday, Wednesday, Thursday and Friday from 9:00 am - 12:00 pm. It is preferred that you attend in person, however, when necessary, you may attend the meeting virtually.

LEARN MORE

We want this program to be helpful and educational for those who have unresolved trauma. Individual therapy, of course, is crucial in addressing a traumatic event, and sometimes more support is still needed. Our hope is that the care provided by trained therapists in this program will allow you to share your journey and process your healing with other people going through similar situations.

Congratulations for taking a hard and necessary step! Please call our office at (770) 495-9775.