Three Ways to Practice Self-Care

One of the most overlooked things by people today is self-care. Sometimes, people get so caught up in their life they forget to take time for themselves. One aspect of self-care is keeping tabs on your mental health. Even small acts of self-care can affect your mental health positively. Finding a form of self-care that works for you and fits your lifestyle can be challenging. In this article, I am going to explain three different kinds of self-care that work for many and that you should definitely try out!

#1 Getting a healthy amount of sleep every night

    When you do not get enough sleep, it can negatively affect your mental health. It can cause moodiness and can cause stress to your relationships. It can also cause you to have a lower attention span. However, getting enough sleep at night can reduce anxiety and health risks. If you are struggling to get enough sleep at night, try making a schedule with a set time to go to sleep and a set time to wake up. Getting a good amount of sleep can improve your mental health and your quality of life.

#2 Making time for down-time

    It can be very easy to get caught up in your life and forget about taking time to care for yourself. With school and/or a job, it can be hard to find time to really focus on yourself. It is very important to find time to rest or do things that you would enjoy. For example, take thirty minutes out of your day to read a book or sit outside in the sun. It does not have to be for an extended amount of time. Taking 15 minutes a day to shut everything off and just close your eyes and relax can bring many positive benefits for your mental health.

#3 Finding a hobby that you enjoy

    There are many hobbies that do not take a lot of time to participate in and can affect your health positively. Some people like to knit; others may read or exercise. Whatever your hobby may be, find time to participate in it. Doing something you love can help ease your mind and help you relax, which your body definitely needs.

    There are many other kinds of self-care that are not listed in this article. If none of these peak your interest, research different kinds. Your mental and physical health should not be overlooked, and self-care can be a great way to improve both!

---

Resources :

U.S. Department of Health and Human Services. (n.d.). Caring for your mental health. National Institute of Mental Health. Retrieved July 17, 2022, from https://www.nimh.nih.gov/health/topics/caring-for-your-mental-health#part_8445

University Health Service. Ten Things You Can Do for Your Mental Health | University Health Service. (n.d.). Retrieved July 17, 2022, from https://uhs.umich.edu/tenthings

Miles, M. (2022, May 20). Cracking the code on how to take care of your mental health. BetterUp. Retrieved July 17, 2022, from https://www.betterup.com/blog/how-to-take-care-of-mental-health?hs_amp=true

Team, B. and S. (2022, March 25). Here's what happens when you don't get enough sleep (and how much you really need a night). What Happens When You Don't Get Enough Sleep? – Cleveland Clinic. Retrieved July 17, 2022, from https://health.clevelandclinic.org/happens-body-dont-get-enough-sleep/amp/

Kooiman-Cox, L. (2022, February 14). 8 types of self-care. Willowstone Family Services. Retrieved July 17, 2022, from https://www.willowstone.org/news/8-types-of-self-care

---

Kylee Roberts, MH Virtual Assistant

Co-Written by Amber Madden, LPCC-S

Mental Health Myths

Mental health is very complex, and therefore is commonly misunderstood. One of society’s biggest problems today is the stigma that has been created against having mental health issues. This is very harmful because it can prevent people from getting the help they need. The only way to stop this is by educating yourself and others on what is true and what is fake about mental health. This post will focus on debunking common myths surrounding mental health and giving you the truth behind them.

Myth #1 : Having a mental illness is rare.

Mental illness is actually more common than cancer and diabetes. About one in five Americans have had issues with their mental health, and one in twenty have a serious mental disorder. Today, about 450 million people are living with a mental or neurological condition.

Myth #2 : It is impossible for children to have mental health issues.

It is very possible for young children to show warning signs of serious mental health issues. Half of mental health disorders show first signs before the age of 14, and three quarters show signs before the age of 24. Because of this myth, many children are deprived of the mental healthcare they need. Giving care to children can help before the illness begins to affect their everyday life.

Myth #3 : Taking medication for your mental illness is bad.

Just like any other illness, sometimes taking medication is necessary. Medication for mental illness can be used to help people function in general and in society. It can also be used to ease symptoms of their disorder. When paired with therapy, medication can greatly improve the quality of someone’s life. Therefore, the use of psychiatric medication should not be looked down upon.

Myth #4 : You cannot prevent mental illness.

Addressing risk factors, such as exposure to trauma, can greatly reduce the chance of having a mental illness. Some different ways you can address risk factors are :

• If you experienced a traumatic event, try to get help as soon as possible. Early treatment can reduce the risk of having problems in the future.

• Reduce the stress level in your job and home.

• Try to keep yourself in positive situations and around positive people. By doing this, you can reduce your overall healthcare costs and have an overall better quality of life.

Myth #5 : There is no way to recover from a mental illness.

Mental health does not stay the same, and can change many times over the course of your life. Going to therapy and getting the help that is needed can help you work through your problem and recover. However, recovery does not always mean that the problem is gone. Recovery means you have learned to live with your problem and you have found ways to cope with it. Some mental health problems never go away, such as schizophrenia. Others, like depression and anxiety, might go away with the proper treatment and care.

This may be surprising to you, but many people genuinely believe these myths surrounding mental health. This is very harmful misinformation. The stigma surrounding getting help for mental health can cause some people to never seek treatment at all. Some even take their own lives because they are scared what people will think of them. This should never happen. Mental illness is nothing to be ashamed of. Learning the truth behind these myths can help you and others, and could possibly save a life.

---

Resources

“Mental Health Myths and Facts.” Mental Health Myths and Facts | MentalHealth.gov, https://www.mentalhealth.gov/basics/mental-health-myths-facts .

“Six Myths and Facts about Mental Illness.” NAMI, https://www.nami.org/Blogs/NAMI-Blog/October-2019/Six-Myths-and-Facts-about-Mental-Illness .

familydoctor.org editorial staff and Alex Rice. “Mental Health Myths: Stop the Stigma.” Familydoctor.org, 28 Sept. 2021, https://familydoctor.org/mental-health-myths-stop-stigma/amp/ .

“Myths & Facts About Mental Illness.” Frontier Behavioral Health, 22 June 2022, https://fbhwa.org/facts/about-behavioral-health/myths-facts-about-mental-illness .

“11 Myths about Mental Health.” Medical News Today, MediLexicon International, https://www.medicalnewstoday.com/articles/medical-myths-mental-health-misconceptions .

---

By Kylee Roberts, MH Virtual Assistant

Co-Written by Amber Madden, NCC, LPCC-S

Introducing Our New Therapist

We would like to make a special announcement in welcoming Michael Killibrew to the team as a contract therapist. He is excited to begin offering services and is currently accepting new clients via telehealth. If you would like to schedule an appointment with Michael, please contact us via our email at bloomtherapyky@gmail.com or through our Contact form.

Hello my name is Michael Killebrew I am a Licensed Professional Counseling Associate with 3 years of addictions counseling and mental health counseling experience. My theory of choice is Cognitive Behavioral Therapy but I am versed in many other theories. I look forward to working with you.

~ Michael

Professional Bio

Michael graduated from Austin Peay with a Bachelors in Psychology. He received a Masters of Education with concentration on Mental Health Counseling. He worked in Community Mental Health for 1 year with a wide range of populations (depression anxiety schizophrenia, ADD/ADHD, grief counseling, school based therapy, geriatrics, and IDD). He has two years experience with substance abuse and addictions counseling and has worked in two Suboxone clinics as a substance abuse counselor.

Introducing Our New Practicum Student

We would like to make a special announcement in welcoming our incoming practicum student for the Fall 2021 term. She is excited to begin offering services and is currently accepting new clients via telehealth. If you would like to schedule an appointment with Alyssa, please contact us via our email at amber@maddenwellnessky.com or through our Contact form.

I’m Alyssa Clary, a student working to finish my masters in Mental Health Counseling. I believe in approaching mental health issues from a holistic approach when addressing issues including trauma, depression, and anxiety. Having previously worked in drug recovery and a mental health facility, I’ve had the privilege to discover what it means to hold hope and journey with others through what can sometimes be very challenging circumstances. I look forward to joining my clients on this journey to become more wholey healthy and filled with hope.

~ Alyssa

Professional Bio

Alyssa is currently a masters level student in the mental health counseling program at Asbury Theological Seminary. Alyssa obtained her Bachelor of Arts degree from Mount Vernon Nazarene University in 2015. She has experience working with various age groups as a substitute teacher for Christian Academy of Louisville. From 2015 until 2017, she was the Program Manager for the Teen Challenge of Kentucky program at Priscilla’s Place. In this position, she provided one-on-one meetings with residents of the addiction recovery center, helping them to focus on the development of life skills and relapse prevention. Her studies and interests have focused on sensorimotor psychotherapy, trauma treatment, as well as a focus on children and adolescent treatment. In addition, she is an active member of the American Counseling Association (ACA) and the Kentucky Counseling Association (KCA).