January marks the beginning of a fresh chapter, and with it comes Mental Wellness Month—a perfect reminder to focus on your mental health. Mental Wellness Month is a meaningful opportunity to recognize the vital connection between emotional and physical health. It’s a time to shine a light on the current state of mental health in the U.S., break down stigmas, and share valuable resources for those who need support.
Life can surprise us with challenges when we least expect them. You might face tough situations that keep you on edge. Finding joy and happiness can feel hard, especially when dealing with financial problems, work stress, relationship issues, or other struggles. These difficulties can feel overwhelming.
Even positive changes can sometimes feel overwhelming. A job promotion with a bigger office and higher salary sounds great, but it also brings more responsibilities that may be stressful. Similarly, becoming a new parent is a wonderful gift, but the sleepless nights, constant feedings, and shift to parenting can feel heavy. Whether changes are exciting or challenging, they often come with mixed emotions, highlighting the need to take care of your mental and emotional well-being.
Mental health challenges affect millions worldwide. The World Health Organization (WHO) revealed that roughly one in four people globally would experience a mental health condition in 2024. In the U.S. alone, approximately 46.6 million adults face mental illness in any given year. Additionally, one in six youths (ages 6–17) experience a mental health disorder each year, according to the National Alliance on Mental Illness (NAMI).
If you’re feeling overwhelmed, you’re not alone. I’ve been there—juggling so much that it sometimes felt like I was about to boil over. When things get hectic, I’ve learned a few strategies to help me manage those challenging days. Prioritization is key, especially on days when everyone seems to need something simultaneously. I love being an entrepreneur, but with more success comes more demands, tighter deadlines, and occasional sleepless nights.
I used to say “yes” to everything—more projects meant more income and staying competitive—but working nonstop drained me. Lack of sleep and constant stress meant I couldn’t put my best foot forward. Over time, I learned it’s okay to say “no” and not feel bad about it. Setting realistic deadlines, being clear about expectations, and avoiding overcommitting have become my go-to practices. Listening to my body is also crucial. When I need a break, I take one—whether it’s a walk around the neighborhood or a quick shopping trip to snag a bargain (yes, Ross is one of my happy places).
Surrounding myself with positive people and maintaining healthy boundaries has made a world of difference. I’ve realized I don’t need to answer every email or text the moment it comes through. Protecting my peace is worth it. Also, I’ve learned to focus on projects that align with my values and bring purpose to my work—no more saying yes just for the money.
And most importantly, I rely on my faith to keep me grounded. If you need some verses to reflect on during those overwhelming times, read Psalm 61:2 and Philippians 4:6 for encouragement and Jesus’ strength.
I’ve shared a bit about what works for me, but when it comes to your mental well-being, it’s all about finding what feels right for you. Self-care is personal—what works for one person might not work for another. Take the time to explore, experiment, and discover the practices that truly make you feel your best. It’s okay if it takes some trial and error to figure out what truly brings you joy and balance.
Self-care is about doing things that improve your physical and mental well-being. It helps reduce stress, boost energy, and lower the risk of illness. Even small daily habits can make a big difference.
Here are a few self-care tips from the National Institute of Mental Health (NIMH):
- Exercise regularly. A short daily walk can improve your mood and health. Even small amounts of activity help.
- Eat and hydrate well. Have balanced meals and drink plenty of water. Limit caffeine and alcohol if they negatively affect you.
- Prioritize sleep. Follow a sleep routine, and limit screen time before bed to improve rest.
- Relax. Try activities like meditation, breathing exercises, or anything that calms you.
- Set goals. Focus on what’s important, don’t overcommit, and celebrate small wins.
- Practice gratitude. Daily, note or think about things you’re thankful for.
- Stay positive. Challenge negative thoughts for a better outlook.
- Connect with others. Lean on friends and family for emotional and practical support.
When should you consider seeking professional help? According to NIMH, it’s important to reach out if you’re experiencing significant symptoms that persist for two weeks or more. These may include difficulty sleeping, changes in appetite or unexplained weight fluctuations, trouble getting out of bed due to your mood, problems with concentration, loss of interest in activities you typically enjoy, struggles to complete routine tasks, or feelings of irritability, frustration, or restlessness. To get started, speak with your primary care provider. They can connect you with a qualified mental health professional who can guide you on the next steps toward improving your well-being.
Once again, I’d like to ask—how are you? Your mental health and well-being are important and deserve your attention. Remember, prioritizing self-care is an act of strength, not selfishness. Happy 2025! Much love! Stay blessed!
Source(s): NAMI, World Health Organization, BetterHelp, NIMH
Dawn Paul, also known as The Dr. Dawn®, is an award-winning media personality, public speaker, certified life coach, author, and entrepreneur. She has extensive experience in writing, reporting, and editing for the Black press. Dawn is a member of the Houston Association of Black Journalists (HABJ) and the National Association of Black Journalists (NABJ) and has received the Texas Southern University Bless the Mic honor and the President Joseph R. Biden Lifetime Achievement Award. Follow her on social media at @TheDrDawn.
