mental health

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)

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.

The “Average” Robin Williams

September 1, 2013 By Genie Burnett

The death of Robin Williams this week has stimulated a lot of buzz about depression and mental illness in general. Many ask "How could he do that? Why? What was going on in his mind?" Truth is, no one can really tell who has a mental illness, or why they decide that death is better than the pain they feel.

I've dealt with many people who have varying levels of depression - in my office, in my personal life, and at times, personally. I really don't even like the word depression, because I have learned that it is a combination of factors that interact and can take on a life of their own.

Compare depression to the structure of a house:

The cement foundation = genetics. Some are predisposed to the genetics of emotional instability.

The truss (main support beam) is equivalent to negative beliefs, which supports the rest of the structure.

The floors are akin to negative feelings, which may be wobbly or uneven.

The walls are like the negative actions, which is what we see, cover up, and observe most readily.

Once this structure has been created, an internal cycle emerges. This cycle can range in intensity, which, when severe enough, can cause negative thoughts and feelings to feel like a black hole. This is when reality becomes vague - to the point that the depressed person loses touch with him/herself and what is truth. I've had clients tell me that they get into an emotional fog and lose memory, and become desperate to make the pain stop. Some people act out their pain (self-injury, gambling, drinking, e.g.) others act inwards, towards themselves. Suicide is an act which involves both.

The negative cycle in depression is a part of why people develop eating disorders. They have the underlying structure and cycle that results in bingeing, purging, restricting or any combination thereof. I want to educate others about the "why" of eating disorders, and believe that the words of a recent 16 year-old client beautifully illustrate her experience of how her depression and Binge Eating connect:

After my friend read my private journal, which had my most private thoughts in it, she told my school counselor, who then told my parents. She also told some of my friends, which caused me to feel really uncomfortable, because I wanted to be "off the radar." I felt that I was treated like I was retarded, that everyone was walking on eggshells around me. I pretended that I was happy, and hid behind my smile and "party" behavior. I began to drink excessively to cope with the lies, pain, and depression. I ate in order to smother the tears that tried to come out - and to help myself feel my body again. I really don't remember much about my life during that time because was in a mental and emotional fog. My life became a blur - I don't recall situations that my friends would talk to me about. I felt disconnected from myself and my life - like I wasn't in my body, but I was watching me from above. When I found out that it wasn't normal, that's when I became more angry, scared, hurt, and felt like it [my pain] was bubbling out all over the place. That's when I decided to come and see you.

Fortunately, she is now well on her way to recovery. She has learned to use her voice and communicate the unspeakable pain she's kept inside. She continues to develop new beliefs about who she is, versus believing that she is unlovable or unimportant. She is learning how to manage her racing thoughts and overwhelming feelings. She is growing by leaning into her pain.

If you are an "Average" Robin Williams, and have been stuffing, avoiding, or acting out your pain in destructive ways, please seek a professional that you trust. Talk to them like you've never talked before. Find your voice. Take your medication, if it's warranted. Keep trying.

You CAN restructure and redecorate that house without tearing it down.