As we recognize May as Mental Health Awareness Month, it offers us an opportunity to pause and reflect on something that affects every single one of us: our mental health. While the term is widely used, it is often misunderstood or narrowly defined.
Let’s take a deeper look.
What is Mental Health?
Mental health is not simply the absence of mental illness. Rather, it encompasses our emotional, psychological, and social well-being. It shapes how we think, feel, relate to others, make decisions, and cope with stress. Just like physical health, mental health exists on a continuum and fluctuates across time and circumstances.
Why is Mental Health Important?
Mental health is foundational to how we function in our daily lives. It influences our relationships, work performance, physical health, and overall quality of life. When our mental health is supported, we are better able to navigate challenges, regulate emotions, and engage meaningfully with the world around us.
Despite this, mental health is often treated as something we only attend to when there is a problem. This brings us to an important comparison.
Mental Health and Physical Health: A Preventative Lens
Most of us are already familiar with preventative care in the realm of physical health. We attend annual visits with our primary care physician, complete routine bloodwork, exercise, and make efforts to eat well. Why? Because these behaviors help prevent disease, detect concerns early, and promote long-term wellness.
Mental health deserves the same proactive attention.
If you are already engaging in preventative physical health practices, you are more than halfway there. The mindset is the same: small, consistent behaviors aimed at maintaining balance and reducing risk over time.
Caring for Your Mental Health: Practical Strategies
1. Develop Awareness of Your Inner Experience
Begin by noticing and naming your thoughts, emotions, and physical sensations. This might sound simple, but for many, it is not. If you grew up in an environment where emotions were minimized or discouraged, this skill may take time to develop. That’s okay. Awareness is a practice, not a destination.
2. Practice Self-Compassion
When you notice something difficult—anxiety, sadness, frustration—see if you can respond with kindness rather than criticism. A helpful question might be: “How would I speak to someone I care about in this moment?” Then try offering that same tone to yourself.
3. Prioritize Connection
Humans are inherently relational. Seek out meaningful connection with others—whether that is a trusted friend, a family member, or a supportive community. And yes, this may also include a therapist.
4. Create Space for Rest and Regulation
Mental health is supported by moments of pause. This can include:
- Taking breaks from constant stimulation (e.g., social media, news)
- Practicing mindfulness or grounding exercises
- Engaging in activities that allow your nervous system to settle (walking, stretching, deep breathing)
5. Engage in Values-Based Activities
Ask yourself: What matters to me? Then intentionally engage in activities that align with those values—whether that’s creativity, helping others, learning, or spending time in nature.
6. Maintain Physical Health Habits
Sleep, nutrition, and movement are deeply interconnected with mental health. Consistency in these areas can significantly influence mood, energy, and resilience.
7. Set Boundaries
Protecting your time, energy, and emotional bandwidth is not selfish—it is necessary. Learning to say no, limit overcommitment, and create space for yourself is a key component of mental well-being.
When Might Therapy Be Helpful?
Therapy is not only for moments of crisis. In fact, many individuals benefit from therapy as a preventative and growth-oriented tool. You might consider therapy if:
- You feel persistently overwhelmed, anxious, or low
- You notice patterns in your relationships that you’d like to understand or change
- You struggle to identify or express your emotions
- You feel stuck or uncertain about direction in your life
- You are navigating a major life transition or loss
- You simply want a dedicated space to explore yourself more deeply
How to Get Started with Therapy
Taking the first step can feel daunting, but it can be broken down into manageable steps:
- Identify your needs: Are you looking for support with anxiety, relationships, trauma, or general self-growth?
- Search for providers: Online directories, insurance panels, or referrals from trusted sources can be helpful starting points
- Consider fit: Many therapists offer brief consultations. Use this time to assess whether you feel comfortable and understood
- Logistics matter: Consider factors like cost, insurance coverage, location (in-person vs. virtual), and availability
Remember, finding the right therapist is a process. It is okay to ask questions and take your time.
Closing Reflection
Mental health is not something we “fix” once and move on from. It is something we tend to—consistently, compassionately, and with intention. Much like physical health, the small, everyday choices we make accumulate over time.
This May, consider not just awareness, but action. Even one small step toward understanding and caring for your mental health is meaningful.
About the Author
Dr. Amanda Aster McKenna, Psy.D. is a Licensed Psychologist based in Montclair, NJ, providing both in-person and virtual therapy across all PSYPACT states (see full list here).
She specializes in Trauma-Informed Care, Acceptance and Commitment Therapy (ACT), and Compassion-Focused Therapy (CFT).
In addition to her clinical practice, Dr. McKenna is a professor of psychology at Kean University in Union, NJ — and a proud working mom to three beautiful children.
Until next month,
Your favorite enabler of Mental Wellness
The Montclair Therapist
Dr. Amanda Aster-McKenna, Psy.D.
(She/Her/Hers)
NJ Licensed Psychologist #5888, Private Practice, Montclair, NJ
Adjunct Professor, Kean University, Department of Advanced Studies in Psychology
Manager, New York City Chapter of the Association for Contextual Behavioral Science
Board Member, Mental Health Association of Essex and Morris
*Peace, Love, & Fierce Acceptance*
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