Author: Keeley Teemsma

As May unfolds, the United States observes Mental Health Month, a time dedicated to raising awareness, reducing stigma, and promoting mental wellness. In the bustling metropolis of New York City, where the pace is fast and the demands are high, prioritizing mental health is not just an option but a necessity, especially for adults navigating the complexities of urban life.

The Urban Experience and Mental Health

Living in New York City offers a unique blend of opportunities and challenges. The city’s vibrancy, diversity, and endless possibilities attract millions of individuals seeking success, fulfillment, and belonging. However, beneath the glittering skyline lies a landscape of stressors that can take a toll on mental well-being.

The fast-paced lifestyle, competitive work culture, and constant sensory overload can lead to feelings of anxiety, burnout, and isolation. Commuting woes, financial pressures, and the high cost of living further exacerbate stress levels, making it increasingly difficult for adults to maintain mental equilibrium in the city that never sleeps.

Stigma and Seeking Help

Despite the city’s abundance of resources, including mental health clinics, support groups, and therapy services, stigma remains a significant barrier to seeking help for many New Yorkers. The pervasive belief that seeking mental health support is a sign of weakness or failure can prevent individuals from reaching out for assistance when they need it most.

Moreover, the fear of judgment, confidentiality concerns, and logistical challenges, such as finding affordable and accessible care, can deter adults from seeking timely support for their mental health concerns. As a result, many suffer in silence, grappling with their emotional struggles alone, unaware that help is within reach.

Navigating Culturally Diverse Needs

New York City’s population is a melting pot of cultures, languages, and identities, each with its own unique perspectives on mental health and well-being. For adults from immigrant communities or marginalized backgrounds, accessing culturally competent mental health care can be particularly challenging.

Language barriers, cultural differences in understanding and addressing mental health issues, and mistrust of mainstream healthcare systems can all contribute to disparities in mental health outcomes. Recognizing and addressing these diverse needs is essential to ensuring that all New Yorkers have equitable access to mental health support and resources.

Promoting Mental Wellness

As Mental Health Month unfolds, it’s crucial for individuals, communities, and policymakers to come together to prioritize mental wellness in New York City. This includes:

1. Raising Awareness: Increasing public awareness about mental health, reducing stigma, and promoting open dialogue about emotional well-being are essential steps toward fostering a more supportive and inclusive city.
2. Expanding Access to Care: Investing in mental health services, expanding insurance coverage for mental health treatment, and increasing the availability of culturally competent care are vital to ensuring that all New Yorkers can access the support they need.
3. Building Community Support: Creating safe spaces for individuals to connect, share experiences, and seek support can help combat feelings of isolation and foster a sense of belonging in a city known for its hustle and bustle.
4. Prioritizing Self-care: Encouraging individuals to prioritize self-care, set boundaries, and practice mindfulness amid the hustle of urban life can help mitigate stress and improve overall well-being.

In conclusion, as New Yorkers navigate the complexities of urban life, let us remember the importance of prioritizing mental health. By raising awareness, reducing stigma, and fostering a culture of support and resilience, we can create a city where every adult can thrive emotionally, mentally, and socially. This Mental Health Month, let’s commit to prioritizing mental wellness for all New Yorkers.

May marks an important time in the United States as it celebrates Asian American and Pacific Islander (AAPI) Heritage Month, a time dedicated to recognizing the contributions, culture, and history of these diverse communities. However, amidst the celebrations and acknowledgments, it’s crucial to shed light on a significant yet often overlooked aspect: mental health within the AAPI community.

The AAPI community is not a monolith; it encompasses a rich tapestry of cultures, languages, and traditions. Yet, within this diversity lies a shared experience of navigating cultural stigmas, intergenerational conflicts, and systemic barriers that can impact mental well-being.

Cultural Stigma and Silence

Mental health remains a taboo subject in many AAPI communities due to cultural stigmas surrounding mental illness. There’s often pressure to maintain a façade of strength and success, leading individuals to internalize their struggles and suffer in silence. Seeking help for mental health issues can be perceived as a sign of weakness or failure, causing many to forego treatment or support.

Moreover, the model minority myth perpetuates the stereotype that all Asians are academically successful, financially prosperous, and emotionally resilient. This myth not only undermines the diverse experiences of AAPI individuals but also creates unrealistic expectations, further exacerbating mental health challenges.

Intersections of Identity

The AAPI community intersects with various identities, including gender, sexual orientation, immigration status, and generational differences, each influencing mental health experiences uniquely.

For instance, LGBTQ+ AAPI individuals often face additional challenges, including rejection from family, cultural invisibility, and discrimination within both mainstream and LGBTQ+ communities. These intersecting identities can contribute to feelings of isolation, shame, and internalized prejudice, affecting mental well-being.

Similarly, immigrants and refugees within the AAPI community may grapple with acculturation stress, language barriers, and trauma from displacement, all of which can impact mental health outcomes. The pressure to assimilate while preserving cultural heritage can create a sense of identity conflict, leading to psychological distress.

Barriers to Access and Treatment

Despite the growing awareness of mental health issues, AAPI individuals encounter numerous barriers to accessing culturally competent care. Language barriers, lack of culturally sensitive resources, and limited representation of AAPI mental health professionals contribute to the underutilization of mental health services within these communities.

Furthermore, the perpetual foreigner stereotype, which portrays AAPI individuals as perpetual outsiders regardless of their citizenship or cultural integration, can deter seeking help due to fears of discrimination or misunderstanding from healthcare providers.

Cultivating Resilience and Support

Amidst these challenges, it’s essential to highlight the resilience and strength within the AAPI community. Cultivating culturally responsive mental health resources, promoting community-based support networks, and destigmatizing conversations around mental health are critical steps toward fostering well-being.

Encouraging open dialogue within families and communities, providing culturally competent mental health education, and advocating for policies that address systemic inequities can help break down barriers to care and promote holistic wellness.

Conclusion

As we celebrate Asian American and Pacific Islander Heritage Month, let us not forget the importance of addressing mental health within these communities. By acknowledging the complexities of identity, challenging cultural stigmas, and advocating for equitable access to care, we can create a more inclusive and supportive environment where all individuals can thrive mentally, emotionally, and culturally. This month, let’s not only honor the rich heritage of the AAPI community but also commit to prioritizing their mental health and well-being.

As Autism Awareness Month draws to a close, it’s a fitting time to reflect on the progress made and the work that still lies ahead. Throughout April, individuals and organizations around the world have come together to raise awareness about autism spectrum disorder (ASD), advocating for acceptance, understanding, and inclusion. While awareness is crucial, it’s only the first step on the journey towards creating a more supportive and inclusive society for autistic individuals.

Over the years, there has been a significant increase in awareness surrounding autism. More people than ever before recognize the term “autism” and have a basic understanding of what it entails. This increased awareness has led to improved diagnosis rates and access to services for individuals on the spectrum. It has also sparked important conversations about neurodiversity and the unique strengths and challenges of autistic individuals.

However, awareness alone is not enough. We must move beyond awareness to foster genuine understanding and acceptance of autism. Understanding goes beyond recognizing the existence of autism; it involves learning about the diverse experiences of autistic individuals, their strengths, challenges, and perspectives. It requires us to listen to autistic voices and amplify their stories, allowing their insights to shape our perceptions and actions.

Acceptance is perhaps the most crucial aspect of creating an inclusive society for autistic individuals. Acceptance means embracing neurodiversity and recognizing that autism is a natural variation of the human experience, not a defect to be corrected or cured. It means respecting the autonomy and dignity of autistic individuals and valuing their contributions to our communities. Acceptance is about creating environments where autistic individuals can thrive and be their authentic selves without fear of judgment or discrimination.

As we reflect on Autism Awareness Month, let us recommit ourselves to the pursuit of understanding and acceptance. This means advocating for policies and practices that promote inclusivity and support for autistic individuals in education, employment, healthcare, and beyond. It means challenging stereotypes and combating stigma through education and advocacy efforts. It means creating spaces where autistic voices are heard, valued, and included in decision-making processes.

Building a more inclusive society for autistic individuals benefits us all. When we embrace neurodiversity and create environments where everyone can thrive, we unlock the full potential of our communities. We learn from each other, grow together, and create a world that celebrates diversity in all its forms.

So, as Autism Awareness Month comes to a close, let us carry the spirit of understanding and acceptance forward into the months and years ahead. Let us continue to work towards a world where every individual, regardless of their neurotype, is valued, respected, and included. Together, we can create a more compassionate and inclusive future for all.

In our journey through life, our mental health is influenced by a myriad of factors, with hormones playing a pivotal role, especially in women’s health. From the joys of pregnancy to the challenges of menopause, hormonal fluctuations can significantly impact mental well-being. In this blog post, we delve into how hormonal conditions like postpartum depression, pregnancy, Premenstrual Dysphoric Disorder (PMDD), and menopause can affect mental health and explore how psychotherapy can offer support and guidance through these complex times.

The Ripple Effect of Hormonal Changes

Pregnancy: Pregnancy is a time of profound hormonal changes designed to support fetal development and prepare the body for childbirth. However, these hormonal shifts can also affect mood and emotional well-being. While many expectant mothers experience the “glow” of pregnancy, others may struggle with anxiety, depression, or antenatal depression, which can impact their ability to bond with the unborn baby and prepare for the challenges of motherhood.

Postpartum Period: Following childbirth, the sudden drop in hormones like estrogen and progesterone, along with sleep deprivation and the pressures of caring for a newborn, can lead to postpartum depression (PPD). PPD goes beyond the “baby blues,” presenting a more severe and long-lasting form of depression that requires professional support.

Premenstrual Dysphoric Disorder (PMDD): PMDD is a severe form of premenstrual syndrome (PMS) that affects a small percentage of menstruating women. Characterized by debilitating physical and emotional symptoms, PMDD can significantly disrupt daily life and strain personal relationships.

Menopause: The transition to menopause involves a gradual decrease in hormone production, particularly estrogen and progesterone. This period can bring about a range of symptoms, including hot flashes, sleep disturbances, and mood swings, which can contribute to anxiety and depression in some women.

The Role of Psychotherapy

Understanding the interplay between hormones and mental health is crucial in providing effective care. Psychotherapy offers a supportive space to navigate these challenges, employing various strategies tailored to each individual’s needs.

Cognitive-Behavioral Therapy (CBT): CBT is effective in addressing negative thought patterns and behaviors associated with hormonal changes. It can help individuals develop coping strategies to manage symptoms of anxiety and depression, improving overall well-being.

Interpersonal Therapy (IPT): IPT focuses on the interpersonal relationships and social roles that may be affected by hormonal changes. It can be particularly helpful in addressing issues related to the postpartum period and menopause, offering strategies to improve communication and strengthen relationships.

Mindfulness-Based Stress Reduction (MBSR): MBSR techniques can be beneficial in managing the emotional and physical symptoms associated with hormonal conditions. Mindfulness practices encourage present-moment awareness and acceptance, helping to alleviate stress and improve mood.

Lifestyle and Nutritional Counseling: Integrating lifestyle and nutritional counseling into psychotherapy can enhance treatment outcomes. Regular physical activity, a balanced diet, and sufficient sleep can mitigate the impact of hormonal fluctuations on mental health.

Conclusion

Hormonal conditions can profoundly affect mental health, but with the right support and strategies, individuals can navigate these changes more smoothly. At our psychotherapy practice, we are committed to providing compassionate and evidence-based care to help our clients manage the psychological aspects of hormonal conditions. By understanding the complex relationship between hormones and mental health, we empower individuals to take control of their well-being and lead fulfilling lives.

Written By: Kat Heidelberger, LMSW

In the bustling heart of New York City, where the pace of life never seems to slow down, it’s easy to lose touch with the creative spark that ignites joy and vitality in our lives. However, creativity isn’t just an artistic endeavor; it’s a vital component of mental health. Here are some ways that nurturing creativity can enhance overall well-being.

Rediscovering Your Inner Child Through Creativity:

Creativity is often associated with childhood — a time when we freely expressed ourselves without fear of judgment or failure. As adults, especially in a goal-driven city like NYC, we tend to suppress this creative freedom, but it remains a core part of our being.

Engaging in creative activities allows us to revisit the uninhibited joy of our inner child. This might be through painting, writing, dancing, or even cooking. It’s not about the outcome but the process — allowing yourself to play, explore, and make ‘mistakes’ without self-criticism. This reconnection with your inner child can be incredibly healing, offering a sense of freedom and spontaneity that adult life often lacks.

The Therapeutic Power of Being in Flow:

Flow states, a concept popularized by psychologist Mihaly Csikszentmihalyi, occur when you’re fully immersed in an activity, losing track of time and self-consciousness. This state of ‘flow’ or ‘being in the zone’ is not only deeply satisfying but also contributes to mental well-being. 

Creative activities are a perfect gateway to these flow states. Whether it’s through writing a piece of music, getting lost in a drawing, or crafting, these activities can shift your focus away from stressors and negative thoughts, providing a mental break that’s both refreshing and rejuvenating. In flow, the mind gets a chance to rest from the constant chatter of life. It allows for a unique form of mindfulness, where the present moment is all that matters. The result is often a sense of peace, accomplishment, and a deeper connection to self.

Expressing the Inexpressible: 

Another crucial aspect of creativity in mental health is its role in emotional expression and healing. Creative expression offers a unique outlet for hidden underlying emotions, providing a way to articulate and process them when words alone may fall short.

Many times, emotions are complex and layered, making them difficult to verbalize. Creative pursuits enable you to express these feelings in a more abstract yet profoundly personal way. This process can lead to significant insights and catharsis, aiding in emotional release and healing.

Fostering Self- Understanding:

Engaging in creative activities can also be a journey of self-discovery. As you create, you might uncover hidden aspects of yourself, understand your desires and fears better, and cultivate a deeper connection with yourself. This self-discovery can be empowering, leading to greater self-acceptance and a more authentic life.

Creativity in Everyday Life:

You don’t need to be an artist to incorporate creativity into your life. It’s about finding what resonates with you. Simple acts like rearranging your living space, experimenting with new recipes, or journaling can spark creativity. The key is to approach these activities with a sense of curiosity and playfulness.

We are all inherently creative. By embracing these elements, not only do we improve our mental health, but we also enrich our lives with color, passion, and vitality. Let’s start this creative journey together, and rediscover the joy of living in the moment, one brushstroke, word, or dance move at a time.

Written by Kat Heidelberger, LMSW

It is common to experience work-related anxiety when there is so much pressure to perform at a high level while managing the responsibilities and dynamics that exist in professional contexts. While we may already experience stress related to the nature of our jobs, the sources of anxiety at work can be attributed to factors like job security, fear of failure, social hierarchies or environment, and vary across professions.

Anxiety also often spikes when it is time to bring up professional development conversations. This can look like asking for a raise or resigning from your current position. Thankfully, there are ways to feel less anxious when approaching these challenging but necessary exchanges. Here are some places to start:

Evaluate Your Reasons

Reflect on your reasons for having this conversation. How would it support your values and goals on a professional and personal level? Understanding your motivations can help you feel more confident in your choice and express yourself clearly at the time of the discussion.

Prepare Thoroughly & Rehearse

Is there any valuable information you could gather, such as details about the industry standards and the salary structure within your organization to support your points? Who are the right people to approach with your request?  Make sure to do your research ahead of time, document important points, and consult with trusted colleagues and mentors prior to the conversation. Practicing ahead of time can also significantly lower your anxiety around the flow of the conversation and its possible outcome. Write a script and practice it with a trusted friend or family member who can offer you feedback and encouragement.

Choose the Right Time

Make sure to request a private and scheduled meeting with your supervisor or HR professional. This way, you will ensure it receives the attention it deserves. If the conversation is related to a career advancement request or additional opportunities, choosing a time when your performance has been strong may also help.

Be Flexible and Open to Discussion

Approach the subject with flexibility and be prepared for negotiation. Understand that your employer may not be able to meet your initial request, so be open to hearing about other beneficial options or future considerations. Thinking of a backup plan can also lower the pressure and expectations related to the conversation at hand.

Focus on Positive Self-talk

Challenge and reframe negative thoughts by replacing them with positive affirmations or statements. Be kind to yourself and acknowledge your achievements and strengths as an employee. Remind yourself that you are worthy of having your needs met in order to maintain personal and professional fulfillment, and communicate from a place of self-compassion and confidence.

Stay Calm

Practice deep breathing and mindfulness techniques before the meeting to manage anxiety. Meditation, breathwork, writing a gratitude list, journaling, or a quick walk on a lunch break will allow you to feel more grounded and balanced.

Seek Professional Support

Consider speaking with a mental health professional as a highly effective way to manage work-related anxiety, especially when you feel nervous about navigating difficult conversations with your employer. A collaborative therapeutic process will provide you with guidance, support, and strategies for building confidence and effective communication. 

Whatever the professional development conversation you are approaching, you got this!

Written by Natallia Khalpukova, MHC Fellow