Since Mental Health America has proclaimed “May is Mental Health Month,” I decided to place our focus on mental wellness this month.1 SAMHSA (Substance Abuse and Mental Health Services Association) defines mental health as encompassing our psychological, emotional, and social health. It exists across the lifespan from infancy through adolescence to adulthood. Our mental health affects our thoughts, feelings, and behavior.2
When we hear the term “mental health,” do we immediately think about a mental disorder or illness as opposed to mental wellbeing? As a former employee with the South Carolina Department of Mental Health, I can tell you that the focus of our services was on treating mental illness. In fact, the mission of the SCDMH is: To support the recovery of people with mental illness. They provide excellent services, giving priority to adults, children, and their families affected by serious mental illnesses and significant emotional disorders.3
By comparison, I would like to suggest that when we hear the words “physical health,” we most often think in terms of prevention and what we can do to stay healthy. How can we shift our perceptions to embrace and participate in discussions about “mental health” in the same open and enthusiastic manner as we embrace and participate in discussions about our “physical health”?
From the time of infancy, when we cried because we were hungry, or wet, or cold, throughout our childhood as we suffered bumps and bruises, colds and stomach upsets, our physical health has received a lot of attention. As we age, it seems to command even more of our attention! We search the internet to determine whether our symptoms require a doctor’s visit or whether we can manage the symptoms at home. All of us have some basic first aid skills and a medicine cabinet stocked full of remedies and bandages. In addition to managing minor injuries and illnesses, we have also learned the importance of wellness and preventative care. We know we should get enough exercise, get enough sleep every night, wash our hands to avoid germs, and eat nutritious foods. We schedule yearly physical check-ups for ourselves and our loved ones. Parents model and instruct their children, beginning at an early age, to take care of their physical bodies.
Just as our physical health and associated needs begin at birth, our mental health and needs also begin at birth. Our first entry into the world was an emotional response. We cried because we had left our secure surroundings. We then learned to understand words, to talk, and to form thoughts. Our feelings grew as our experiences and vocabulary grew. As we got older, hormones began to exert their influence on our thoughts, feelings, and behaviors. We developed patterns of thinking as well as behavioral and emotional habits.
We know basic first aid strategies for taking care of cuts, bites, colds, and stomach bugs, but do we know any first aid strategies for taking care of emotional wounds like the pain of rejection or failure? What first aid strategies have we learned for dealing with anger, shame, guilt, loss, or self-doubt? What strategies have we been taught for dealing with anxiety or stress, or for feelings of sadness and lack of motivation? Perhaps we have developed the habit of burying our painful or uncomfortable feelings. Maybe we learned to soothe our painful feelings with alcohol or food or other addictive type behaviors.
Do we rush in to fix or cover up our children’s pain, or do we walk beside them and teach them how to cope with pain and minor psychological injuries so they won’t look to numb their pain or react in ways that may be harmful to themselves or others down the road? Are we teaching them how to reach out to others who are lonely, sad, or angry? Teaching our children to understand and regulate their emotions and to be compassionate towards others are two things that will help contribute to their success in life.
Dr. Guy Winch, in his book Emotional First Aid (2013), states that even though we have a medicine cabinet full of items to treat various physical maladies, we have nothing available to treat the minor psychological injuries that we incur in our daily lives.3 Our wounds don’t go away on their own, unless we take the proper steps to address the pain and discomfort. Left untreated, emotional injuries can show up in unsuspecting ways and weigh us down. Old wounds can lead to depression and anxiety. Learning emotional first aid strategies can prevent minor wounds from affecting our emotional and mental health down the road.
What about wellness and preventative care for our mental and emotional health? I wonder how many people have had a yearly mental and emotional health check-up? A yearly checkup for your mental and emotional health could be as simple as completing a screening instrument, followed by a discussion with your health care provider, counselor, or coach to identify potential problems and stressors before they become a clinical issue. This yearly checkup can provide strategies for strengthening your emotional, mental, and relationship health. Once you have established a relationship with a counselor or coach, you can check in with them as needed for preventive care or for more serious problems.
Learning when to seek professional intervention for more serious psychological symptoms is important. The time to seek professional care is before the symptoms impair our daily functioning. Mental disorders and addictions are progressive, but many can be managed or cured if treated early. Just like with our physical health, early intervention is a key component to preventing more serious problems down the road.5 (PatrickJKennedy.net)
It is also important to be able to identify whether a loved one needs emotional or mental first aid or might they benefit from the services of a professional. If it is just first aid they need, how can we best support and care for them? I throw out these questions as things to consider and as topic bites for us to discuss in the future. Our goal should be to give our mental and emotional health the same priority as our physical health. We, our children, and our loved ones will reap the benefits of a broad reaching wellness approach that includes all aspects of our wellbeing: our emotional, mental, spiritual, physical, and relational health.
Reference Links:
- Mental Health America, 2024, https://www.mhanational.org Abuse and Mental Health Services Administration, 2024, Rockville, MD, SAMHSA - Substance Abuse and Mental Health Services Administration
- South Carolina Department of Mental Health, 2018, Mission: To support the recovery of people with mental illnesses. (scdmh.net)
- Winch, Guy. (2013). Emotional First Aid, Healing Rejection, Guilt, Failure, and Other Everyday Hurts. New York, New York; Penguin. vii-ix.
- Patrick J Kennedy, 2024, https://patrickjkennedy.net.
31 Tips for Mental Wellness
1 - Focus on gratitude. Each morning write down three things you are grateful for. This sets the stage for positive thoughts for the day.
2 - Remind yourself of the mantra: Less screen time; More green time. Try to spend at least 20 minutes outdoors in nature every day. Keep your phone in your pocket, and use your five senses to take in the beauty, sounds, and scents of the natural world. Immerse yourself in God’s beautiful creation.
3 - Promote mental and cognitive health by working on crossword puzzles, Wordle, Sudoku, or other brain games each day. Brain games have been shown to improve cognitive functions such as problem solving, critical thinking, and memory. Just as your body needs a physical workout, so does your brain.
4 - Aim for at least 150 minutes of moderate aerobic activity a week. This increases blood flow to the brain which has a positive impact on your memory, focus, mood, and executive functioning.
5 - Spend time engaging with others. Social engagement reduces depression and boosts well-being.
6 - Start your day with a cup of coffee or tea. Moderate caffeine intake is linked to lower rates of depression and helps improve your focus and energy levels.
7 - Think of one thing in your life you would like to improve, and take the first step.
8 - Make a list of your strengths and gifts, and add to it as you become aware of new ones. Refer to it when you are feeling down or bored. Think of new ways to share your gifts with others.
9 - Plan a getaway or vacation. It doesn’t have to be elaborate or taken in the near future. The act of planning a vacation can boost your overall happiness.
10 - Try something out of your comfort zone to boost your confidence and bring some adventure and excitement to your life.
11 - Spend some time each morning in quiet reflection and prayer. Paying attention to your spiritual life is beneficial to your mental and emotional health.
12 - Reduce your consumption of processed foods. Strive to eat fruits, vegetables, fish, whole grains, and nuts. Take note of how eating healthier affects your energy levels and moods. For excellent information on nutrition, recipes, and free resources, check out this website: DrAnnWellness.com or her Facebook or Instagram page.
13 - Add electronic free periods to your day. Spending more time interacting face to face with others decreases your feelings of isolation, sadness, and loneliness.
14 - Make time for meditation. Even 15 minutes a day can help you feel calmer and improve your state of mind.
15 - Practice good sleep hygiene by having a routine sleep and wake time, by limiting your afternoon caffeine intake, and by disconnecting from all types of screens at least an hour before bedtime.
16 - Try out a new form of exercise: yoga, Pilates, Barre, biking, swimming, dance, strength training, or pickleball. Your emotional, mental, and physical health will reap the benefits.
17 - Consider joining a Bible study or book study. Strengthening your spiritual health benefits your emotional, mental, and social wellbeing.
18 - Spend some time each week in service to others. Volunteering our time to help others has been shown to reduce depression, promote physical wellbeing, reduce stress, and give you a sense of purpose and connectedness.
19 - Locate an outdoor labyrinth and enjoy walking it. There is an outdoor labyrinth at the Cancer Survivor’s Park, and there may be others in our area. Enjoy the sense of calm and peace as you navigate going in from, spending time in quiet reflection in the center, and coming back out. As you walk, listen for the voice of God or lift prayers of intercession or supplication, and offer prayers of Thanksgiving as you exit.
20 - Attempt to get 15 minutes of sunshine each day. Sunshine synthesizes vitamin D, which has been shown to elevate your mood. Apply sunscreen!
21 - Learn something new or take on a new hobby. This exercises our brain muscles and boosts our mood and self-esteem.
22 - Focus on being creative: write a poem or a short story, draw or paint, rearrange the furniture in a room (as your husband cringes), take photographs, journal, sew, engage in arts or crafts project, create music, or try a new recipe. Creative activities are beneficial for emotional and mental health.
23 - Think of yourself as a tourist in your own city. Plan for a new outing each week in your city or an area close by. Visit parks, museums, attend plays or musical events, or try a new restaurant. New experiences provide the opportunity for social interaction and can improve your outlook.
24 - Spend some time with a furry friend. Being around animals can lower our stress hormones and boost our feelings of happiness.
25 - Practice self-care each week and carve out time for yourself to enjoy a favorite hobby like golf, fishing, reading a good book, hiking, watching a good movie or sporting event, taking pictures, painting, getting a massage, or relaxing in a warm bath.
26 - Make time to laugh everyday! Humor is a great quality to have and a great quality to share. Reach out to those who make you laugh, read something funny, watch a funny movie, or talk to a young child. Laughter releases oxygen to our brain, heart, and lungs. It strengthens our immune system, diminishes pain, and improves our mood.
27 - Practice forgiving others. Those who practice forgiveness have less anger and better mental and spiritual health. They report being more satisfied with their life.
28 - Take time to write a handwritten note to someone. Let them know what they have meant to you, and thank them for being a part of your life. These handwritten expressions of gratitude are good for your mental health, as well as the recipients.
29 - Have a piece of dark chocolate each day. The caffeine, flavonoids, and antioxidants have been shown to reduce inflammation, boost your brain power, and reduce heart disease.
30 - Increase connections within your faith community by volunteering, attending events, and participating in worship activities. Improving your relationship with God and others is very beneficial to your mental, relational, emotional, and spiritual health.
31 - Take an assessment of your home and life and consider what areas would benefit from decluttering. It doesn’t have to be accomplished in a day. Start small. Decluttering leads to many mental health benefits such as reduced stress, better moods, more energy, and improved focus.

Greta Parkinson, MA-LPC, is a Licensed Professional Counselor with over 20 years experience working with children, adolescents, adults, families, and couples. She has worked in the public sector as a counselor, policy maker, and director of child, adolescent, and family services, as well as in private practice offering services to children and adults. In her therapy practice she helped clients with a broad range of issues including anxiety, depression, mood issues, ADHD, parenting issues, career related transitions, relational issues, and other adjustments to life transitions. A parishioner for many years, Parkinson joined the staff of Christ Church Episcopal in 2024.