Uncategorized Archives

When the New Year Feels Heavy: Supporting Mental Health for Children & Families Living With Chronic Illness

Posted on February 6, 2026February 6, 2026 by TriWellness in Blog, Uncategorized

The start of a new year often brings images of fresh starts, big goals, and “turning the page.” But for many families in the greater Chicago area managing pediatric chronic illness, the early weeks of January can feel heavy instead of hopeful. Navigating school, medical care, emotional ups and downs, and family demands all at once is real work—especially after the busyness and stress of the holiday season.

In our practice, we know that living with chronic illness—whether it’s asthma, diabetes, autoimmune conditions, pain disorders, or invisible symptoms—can significantly impact not just physical health but emotional well-being for children and their caregivers (Child Mind Institute, n.d.; AACAP, 2023). Chronic illness doesn’t pause for winter break or resolutions; it continues to shape daily life in ways that matter deeply.

This January, let’s step away from the pressure to “reset” and instead focus on what truly matters: resilience, emotional support, and compassionate care for your child and your family.

Why January Can Be Challenging for Families With Pediatric Chronic Illness

Children with chronic health conditions face unique social and emotional stressors that differentiate their experience from peers without ongoing medical needs. Chronic illness often requires frequent medical visits, treatment routines, dietary or activity restrictions, and unexpected symptom flares—all of which can contribute to anxiety, depression, or feelings of being different from peers (Child Mind Institute, n.d.; RWJBarnabas Health NJ, 2025).

Even everyday school life may become stressful when symptoms disrupt attendance, participation, or peer relationships. Routine tasks that other children take for granted—like attending a sleepover, joining a sport, or sitting through a full school day—can become emotionally taxing for kids navigating chronic symptoms (AACAP, 2023).

Caregivers also experience significant emotional demand. Balancing medical care, school advocacy, and family responsibilities—often while managing their own physical symptoms or postpartum recovery—can create stress that isn’t easily resolved by a “new year mindset.” High caregiver stress has been linked to worse emotional outcomes for children, highlighting the importance of clinician support for the whole family (APA, 2013).

Invisible Illness & Autoimmune Conditions: The Mental Health Connection

Invisible or autoimmune chronic illnesses add another layer of complexity. Conditions like juvenile autoimmune diseases often don’t have outward signs, yet they carry daily challenges that affect identity, mood, and social connection. Research suggests that people with autoimmune conditions are significantly more likely to experience anxiety or depression compared to those without chronic illness (Coseo, 2021). While this research focuses broadly on autoimmune illness, these patterns are consistent in pediatric populations as well.

Children and caregivers impacted by invisible symptoms may feel misunderstood or overlooked, contributing to isolation and emotional distress. Building therapeutic support that acknowledges both physical and emotional experiences is essential for fostering long-term resilience.

Shifting the Narrative: From “Resolutions” to Real Emotional Support

Instead of focusing on rigid resolutions this January, consider intentions that nurture well-being:

Validate feelings: Let your child (and yourself) express frustration, sadness, or fatigue without judgment. Emotional resilience isn’t about being upbeat—it’s about being honest with your experience.
Engage in family routines that feel manageable: Predictability can be calming when illness unpredictability is not.
Model compassion: Children learn how to respond to stress by watching the adults around them. Prioritizing self-care for caregivers matters.
Consider therapeutic support early: Therapy doesn’t have to wait until things feel “bad enough.” A safe space to process emotions, family dynamics, and chronic stress can improve quality of life.

When Therapy Can Help

Therapeutic support can be a valuable part of a coordinated care plan for children with chronic illness and their families. Evidence shows that psychological interventions—especially those involving trained clinicians—can help decrease anxiety and improve emotional coping in youth with chronic medical conditions (Tran et al., 2024). Therapy provides strategies for emotional regulation, stress management, adaptive coping skills, and communication within the family.

For families balancing medical care with emotional well-being in the Chicagoland area, our practice offers compassionate, evidence-informed support tailored to pediatric needs and caregiver experiences.

References

American Academy of Child & Adolescent Psychiatry. (2023). Chronic illness and children (Facts for Families No. 19). https://www.aacap.org/AACAP/Families_and_Youth/Facts_for_Families/FFF-Guide/The-Child-With-A-Long-Term-Illness-019.aspx

American Psychological Association. (2013, August 1). When your child is diagnosed with chronic illness. https://www.apa.org/topics/chronic-illness/child

Child Mind Institute. (n.d.). Mental health in kids with chronic illness. https://childmind.org/article/mental-health-in-children-with-chronic-illness/

Coseo, M. (2021). Mental health and autoimmune diseases: A complex but manageable relationship. U.S. Pain Foundation. https://uspainfoundation.org/autoimmune-diseases-edition/autoimmuneedition-articles/autoimmune-diseases-and-mental-health/

RWJBarnabas Health NJ. (2025). Pediatric chronic illness – chronic illness management program. https://www.rwjbh.org/treatment-care/pediatrics/conditions-treatments/pediatric-chronic-illness/

Tran, S. T., Bieniak, K., Bedree, H., Adler, M., Ogunmona, S., Kovar-Gough, I., et al. (2024). Psychological interventions for anxiety in youth with chronic medical conditions: A meta-analysis. Journal of Pediatric Psychology.

Aarti Felder, MA, LCPC, BCN, CIT, AAT-I, QEEG-DC

Aarti is a pediatric therapist for over ten years and uses holistic and evidence-based practices in her work with children, adolescents, and families.

Learn more about Aarti Felder, MA, LCPC, BCN, CIT, AAT-I, Qeeg-DC

You don’t have to chase “big changes” to care for your child’s emotional health this year.

Small steps—like opening space for feelings, strengthening routines, and seeking support when needed—can make a meaningful difference.

If your family is navigating the emotional impact of chronic illness, invisible symptoms, or caregiver stress (including postpartum chronic health challenges), we’re here to walk with you.

Navigating Holiday Stress: Supporting Your Emotional Well-Being This Season

Posted on February 6, 2026February 6, 2026 by TriWellness in Blog, Uncategorized

For many people, the holiday season is expected to be joyful, meaningful, and full of connection. Yet for just as many, it can bring stress, overwhelm, grief, loneliness, or complicated emotions that feel difficult to talk about. If you find yourself feeling “off” during the holidays, you are not alone, and nothing is wrong with you. Holiday stress and emotional well-being are closely connected, and this time of year often amplifies what’s already present in our lives.

Family dynamics, financial pressure, unmet expectations, or reminders of loss and change can all come to the surface. This can make emotional well-being harder to maintain, especially when there’s pressure to appear happy and grateful.

Common Sources of Holiday Stress

Holiday stress can show up in many ways, including:

Increased expectations (from others or yourself) to attend events, give gifts, or maintain traditions
Family dynamics that bring up old patterns, boundaries, or unresolved conflict
Grief and loss, especially when holidays highlight who is no longer present
Financial strain related to gift-giving, travel, or time off work
Overstimulation and exhaustion from packed schedules and social demands

Recognizing what contributes to your stress is an important first step toward managing holiday stress and emotional well-being with compassion rather than judgment.

Giving Yourself Permission to Feel What You Feel

One of the most difficult aspects of the holidays is the belief that we should feel a certain way. Joy and gratitude may be part of your experience, but they don’t have to be the whole story.

You may also feel:

Sadness or grief
Irritability or resentment
Anxiety or overwhelm
Loneliness, even when surrounded by people

All of these emotions are valid. Allowing space for them, without trying to immediately fix or suppress them, can actually reduce their intensity over time.

Gentle Ways to Support Emotional Well-Being During Holiday Stress

While you may not be able to eliminate holiday stress entirely, you can take intentional steps to protect your emotional well-being during the season:

Check in with your body

Holiday stress often shows up physically. Prioritizing sleep, gentle movement, nourishment, and moments of calm can help regulate your nervous system during a busy season.

Set realistic expectations

It’s okay to scale back traditions, say no to invitations, or redefine what the holidays look like for you this year. Rest is productive, too.

Create boundaries that protect your energy

This might mean limiting time with certain people, leaving events early, or choosing not to engage in difficult conversations. Boundaries are not punishments—they are acts of self-care.

Make space for grief and reflection

If you’re missing someone or mourning a season of life that has changed, consider honoring that loss through journaling, a quiet ritual, or talking with someone you trust.

Stay connected in ways that feel supportive

Connection doesn’t have to look like big gatherings. A meaningful conversation, a therapy session, or time with one safe person can be just as nourishing for emotional well-being.

When Extra Support May Help

If the holidays bring up emotions that feel overwhelming, persistent, or difficult to manage on your own, counseling can be a supportive space to address holiday stress and emotional well-being. Therapy can help you navigate boundaries, cope with grief, manage anxiety, and develop tools to move through the season with more clarity and self-compassion.

Whether you’re continuing therapy or considering it for the first time, reaching out for support is not a sign of weakness—it’s a meaningful step toward caring for yourself.

A Gentle Reminder About Holiday Stress and Emotional Well-Being

You don’t have to love the holidays to be worthy of care. You don’t have to be cheerful to belong. And you don’t have to navigate this season alone. If you’d like support in managing holiday stress or strengthening your emotional well-being, counseling can provide a steady, compassionate space during the holidays and beyond.

Resources

For a practical holiday resilience guide with self-care tools, see the NIH’s holiday toolkit:
Holiday Resilience Guide (NIH) — tips on managing stress and promoting emotional well-being during the holidays.

The American Psychological Association discusses how the holidays can impact stress and well-being and offers science-based insight on balancing expectations:
Holiday Stress and Well‑Being (APA) — stress experiences and suggestions backed by research.

Mental Health America provides a comprehensive collection of holiday stress and mental health support resources:
Hope for the Holidays (MHA) — tools and guidance for coping with anxiety, loneliness, grief, and stress.

For practical mental health tips during the holiday season from a health system perspective:
5 Tips to Manage Your Mental Health During the Holidays (UC Davis Health) — self-care strategies and ways to stay grounded.

For a general overview of how holidays affect mental health and coping strategies:
Holidays and Mental Health: How to Cope (GBH Psych) — discusses stress, anxiety, and when to seek support.

Kelsey Brown, BSB

Kelsey is a clinician at TriWellness who specializes in children and adolescent mental health.

Learn more about Kelsey Brown, BSB

Your Journey to Wellness Starts Here

Finding Hope and Meaning During Uncertainty: Coping with ICE-Related Stress in Chicago

Posted on January 9, 2026January 9, 2026 by TriWellness in Uncategorized

When immigration enforcement touches your community or family, the emotional impact can be profound. Fear, disrupted sleep, irritability, and sadness are normal responses to ongoing stress and uncertainty. This can impact the mental health of people living in Chicago. For many Chicago residents, these events can bring up trauma or deep anxiety—even if they are not directly involved.

At TriWellness, we understand that mental health and safety go hand in hand. Our clinicians provide trauma-informed, culturally sensitive care for individuals and families navigating fear, instability, or loss of control and stress in Chicago. One therapeutic approach we often draw upon is logotherapy—a meaning-centered method developed by psychiatrist Viktor Frankl to help people cope during life’s most difficult times.

What Is Logotherapy and how is it used in Mental Health?

Logotherapy is grounded in the idea that humans are motivated by a “will to meaning.” Even when external circumstances cannot be changed, people can find strength and purpose in how they respond to suffering (Frankl, 2006). This framework can be deeply empowering for individuals facing uncertainty due to immigration stress or enforcement activity.

In therapy, we often explore:

Creative meaning – finding purpose through action, work, or helping others.
Experiential meaning – experiencing love, connection, beauty, or spirituality.
Attitudinal meaning – choosing your attitude when you can’t change your situation.

Frankl wrote,

“When we are no longer able to change a situation, we are challenged to change ourselves.”

At TriWellness, we use this philosophy to help clients our clients in Chicago on their journey in mental health to rebuild hope and resilience.

Focus on What You Can Control

When uncertainty looms large, focusing on small, practical steps can restore a sense of agency:

Create a safety plan with trusted family or community members.
Know your rights. Organizations like the National Immigrant Justice Center (NIJC) and Illinois Coalition for Immigrant and Refugee Rights (ICIRR) offer free information and legal referrals.
Prepare important documents and emergency contacts.

Taking proactive steps—even small ones—can reduce anxiety and strengthen your sense of control, a key part of meaning-centered coping (Southwick et al., 2016) and stress relief.

Practice Grounding and Reflection

Stress activates the body’s “fight or flight” system, and this can really impact the mental health of Chicago residents. You can use grounding tools to calm your nervous system and reconnect to the present:

Grounding:
- Notice:
- 5 things you can see,
- 4 you can touch,
- 3 you can hear,
- 2 you can smell,
- 1 you can taste.
Try box breathing: inhale for 4 counts, hold for 4, exhale for 4, hold for 4.

Once calmer, reflect using meaning-focused questions:

What matters most to me right now?
What kind of person do I want to be in this situation?

This blend of grounding and reflection helps transform fear into purposeful action.

Support Children with Routine and Purpose

Children sense adult stress but often express it through behavior—clinginess, irritability, or sleep regression. Protecting their sense of safety through consistent routines, simple explanations, and reassurance is key (NCTSN, 2021).

Encourage small purposeful acts: helping set the table, drawing thank-you cards, or caring for a pet. These actions give children a sense of meaning and control, buffering them from emotional distress.

Connect to Community and Resources

You are not alone. Chicago is home to supportive organizations providing safe, confidential services regardless of immigration status:

Heartland Alliance – Refugee & Immigrant Community Services (RICS): trauma-informed mental health and case management.
Community Counseling Centers of Chicago (C4): bilingual counseling and family therapy.
ICIRR: healthcare and community resource listings for immigrants.

Social connection is vital to healing. Logotherapy teaches that relationships and love give life enduring meaning—especially during hardship.

For Clinicians: Trauma-Informed, Meaning-Centered Care

TriWellness clinicians integrate trauma-informed care (safety, trust, collaboration, empowerment) with meaning-centered therapy. This approach helps clients:

Rebuild identity after traumatic change
Reconnect to values and purpose
Develop inner resilience through reflection and mindfulness

By blending cognitive, existential, and relational interventions, therapy becomes both practical and deeply human—a space to rediscover strength and meaning even in uncertainty.

When to Seek Professional Help

If anxiety, depression, or trauma symptoms (flashbacks, nightmares, avoidance) persist, professional help can make a difference. Seek support if you experience:

Persistent fear or panic
Trouble sleeping or eating
Thoughts of hopelessness or self-harm

Call or text 988 for immediate crisis support, or contact our team at TriWellness, PC for compassionate, confidential counseling.

Reclaiming Hope and Meaning

In times of fear and instability, it can be easy to lose sight of meaning. But as Frankl taught, meaning is not found in circumstances—it’s discovered in how we choose to live, love, and persevere.

At TriWellness, our Chicago-based therapists help individuals and families find grounding, meaning, and healing through trauma-informed and integrative approaches. Whether you are coping with anxiety, adjustment stress, or grief, we are here to walk with you toward peace and purpose.

You can’t always change what’s happening—but you can change what it means to you.

References

Frankl, V. E. (2006). Man’s search for meaning. Beacon Press. (Original work published 1946)
Marshall, S. L., & Marshall, R. (2012). Meaning in life and its relationship to well-being in adults facing adversity. Journal of Positive Psychology, 7(3), 198–208.
Pinedo, M., et al. (2020). Immigration enforcement policies and the mental health of US residents: A review. Social Science & Medicine, 262, 113274.
Southwick, S. M., et al. (2016). Resilience: The science of mastering life’s greatest challenges (2nd ed.). Cambridge University Press.
National Child Traumatic Stress Network. (2021). Children, youth, and families who experience migration-related trauma and family separation. https://www.nctsn.org

We’re here to help you find meaning and peace through life’s challenges.

Aarti S. Felder, MA, LCPC, BCN, CIT, AAT-I, QEEG-DC

Aarti Felder founded TriWellness to serve the community and ensure that all individuals can receive mental health assistance.

Learn more about Aarti S. Felder, MA, LCPC, BCN, CIT, AAT-I, QEEG-DC

Understanding Trauma through Compassionate Inquiry

Posted on March 12, 2025April 3, 2025 by TriWellness in Uncategorized

Have you ever questioned why some emotional responses feel more intense than the circumstances warrant. Or why certain patterns keep appearing in your life? To better identify and treat these tendencies, renowned physician and mental health specialist Dr. Gabor Maté has created a method known as Compassionate Inquiry (Maté, 2022). This post will describe this approach, explain how it operates, and discuss why it could be the secret to a deeper understanding of who you are.

Who is Dr. Gabor Maté?

Dr. Gabor Maté’s knowledge of how trauma impacts our health and well-being has been shaped by his work with vulnerable people. His own experience as a child of Holocaust survivors has also contributed to this knowledge. Dr. Maté is renowned for his pioneering research into the relationship between stress, childhood experiences, and physical and mental health struggles. His method is evidence-based and profoundly human. It draws on both scientific studies and decades of therapeutic practice (Maté, 2019).

What is Compassionate Inquiry?

Imagine having a conversation with someone. This person is able to help you understand yourself gently and clearly. They lead you to begin to see your life experiences in a completely new light. That is the goal of Compassionate Inquiry. According to Maté (2022) this is a therapeutic approach that assists people in:

Recognizing the reasons behind their thoughts, feelings, and behaviors.
Linking their present difficulties to prior experiences.
Acknowledge how their body retains trauma and stress.
Create a more compassionate relationship with themselves.

The Basic Premise: Everything Has a Reason

The idea that our actions first evolved to help people survive is a core tenet of Compassionate Inquiry (Maté, 2009). This tenet even includes actions that appear to be troublesome. For example, someone who always tries to satisfy others at their own expense. This behavior likely started as a way to ensure safety or gain affection in their early environment.

How Does Trauma Shape Us?

Trauma, according to Compassionate Inquiry, includes more than just significant, visible incidents. According to Dr. Maté (2022) trauma can also be:

Developmental Trauma:

This occurs when our basic emotional needs are not satisfied during childhood. For example. A child’s who’s emotions were frequently minimized with statements like “don’t be so sensitive” or “stop crying” may have trouble identifying their feelings. They may also struggle to express these feelings as they grow older.

Attachment Trauma:

This occurs when our early relationships with caretakers are disrupted. Even well-meaning caretakers may have been under stress, sad, or coping with their own traumas. They were unable to provide their child with the regular emotional support required.

Societal Trauma:

This covers the impact of discrimination, poverty, or institutional oppression. It also includes living in a society that prioritizes production over well-being.

The Body Keeps the Score

Understanding the impact of stress and trauma on our physical health is a key component of Compassionate Inquiry. According to Dr. Maté (2022), there are very real ways in which our bodies retain emotional suffering. This could manifest as:

Chronic pain
Autoimmune conditions
Digestive problems
Anxiety and Depression
Addiction

The Healing Process in Compassionate Inquiry

1. Creating Safety: The first step is facilitating a safe environment where all experiences and emotions can be expressed without judgment, as this may be the first time someone may feel truly safe to explore their experiences and world (Maté, 2022).
2. Developing Awareness: Through gentle questioning and guidance, individuals learn to notice their body sensations, recognize emotional patterns, identify unconscious beliefs, and connect present reactions with past experiences (Maté, 2019b).
3. Understanding Patterns: Compassionate Inquiry enables individuals to recognize how their past makes sense in light of their present difficulties. This realization that there is nothing “wrong” with you and that your reactions to unusual situations are normal sometimes can result in relief (Maté, 2019b).
4. Reconnecting with Authenticity: Sometimes to blend in or survive, many of us have learned to repress aspects of who we are. We can rediscover these forgotten facets of ourselves with the use of compassionate inquiry (Maté, 2009).

Applications of Compassionate Inquiry

Compassionate Inquiry is effective for some people for many reasons. This approach does not pathologize or blame the individual and instead honors the wisdom of both body and mind. This approach emphasizes understanding rather than fixing, valuing the person’s inherent worth and capacity for healing. Compassionate Inquiry can help individuals facing chronic stress and burnout. It also addresses relationship difficulties, addiction, and compulsive behaviors. It can assist with anxiety, depression, and chronic health conditions. Additionally, it helps with self-criticism, shame, career challenges, parenting difficulties, and many other challenges.

The Role of Compassion

The “compassionate” in Compassionate Inquiry is crucial. This approach recognizes that we all did the best we could with the resources we had at the time. Healing happens not through judgment or force, but through understanding and acceptance (Maté, 2022).

Conclusion

Compassionate Inquiry provides a meaningful way to understand ourselves and our patterns. This approach combines scientific understanding with deep compassion. It helps people see that our challenges make sense given our experiences. Healing is possible when we approach ourselves with understanding and care. Remember, seeking help is a sign of strength, not weakness. Whether through Compassionate Inquiry or another approach, taking steps to understand and heal yourself is one of the most important investments you can make in your well-being.

Resources for Further Learning

Books by Dr. Gabor Maté:

“When the Body Says No: Understanding the Stress-Disease Connection”

“In the Realm of Hungry Ghosts: Close Encounters with Addiction”

“Scattered Minds: A New Look at the Origins and Healing of Attention Deficit Disorder”

“The Myth of Normal: Trauma, Illness, and Healing in a Toxic Culture”

References

Maté, G. (2019). Scattered minds: The Origins and Healing of Attention Deficit Disorder. Random House.

Maté, G. (2019). When the body says no: The Cost of Hidden Stress. Random House.

Maté, G. (2022). The myth of normal: Trauma, Illness & Healing in a Toxic Culture. Random House.

Maté, G., MD. (2009). In the Realm of Hungry Ghosts: Close Encounters with Addiction. Knopf Canada.

Maya Hèrnandez, B.Sc

Maya Hèrnandez is a staff therapist who specializes in general mental health.

Learn more about Maya Hèrnandez, B.SC

Your Journey to Wellness Begins Here…

Schedule a Free consultation today

Healing After Loss: Understanding the Trauma of Baby Loss

Posted on January 25, 2025January 25, 2025 by TriWellness in Uncategorized

The profound impact of baby loss transcends the physical realm, leaving lasting emotional scars that demand compassionate understanding and support. Research has increasingly shed light on the pervasive nature of the trauma associated with baby loss, emphasizing the need for empathy, acknowledgment, and tailored mental health interventions for those navigating this painful journey.

The Hidden Pain: Unveiling the Emotional Toll

Research in the Journal of Obstetric, Gynecologic, & Neonatal Nursing underscores the profound emotional toll of baby loss, revealing that parents often experience symptoms akin to post-traumatic stress disorder (PTSD; Brier, 2008). The trauma is not confined to the moment of loss but extends through the grieving process, impacting mental health, relationships, and overall well-being.

Understanding Grief: A Complex Emotional Landscape

Grieving the loss of a baby is a unique and intricate process, as highlighted in studies published in the Journal of Reproductive and Infant Psychology (Vance, Boyle, Najman, Thearle, 2002). The emotional landscape includes intense feelings of sadness, guilt, anger, and even numbness. Research emphasizes that acknowledging and addressing this complex array of emotions is crucial for the healing journey.

Impact on Mental Health: Navigating Depression and Anxiety

The trauma of baby loss can significantly elevate the risk of mental health challenges. A study in the Archives of Women’s Mental Health underscores the heightened vulnerability to depression and anxiety among individuals who have experienced pregnancy loss (Kersting & Wagner, 2007). This research reinforces the importance of comprehensive mental health support tailored to address the unique needs of those coping with baby loss.

Couples Coping: The Strain on Relationships

Baby loss doesn’t only affect individuals; it deeply impacts couples, as explored in the Journal of Marital and Family Therapy. The strain on relationships is multifaceted, encompassing communication breakdowns, differing grief processes, and changes in intimacy. Understanding these dynamics is essential for offering effective support to couples navigating the trauma of baby loss.

Breaking the Silence: The Power of Supportive Communities

Research emphasizes the role of social support in mitigating the impact of trauma (Pennebaker, Zech, Rimé, 2001). Breaking the silence surrounding baby loss and fostering supportive communities can play a pivotal role in the healing process. Encouraging open conversations, providing platforms for shared experiences, and acknowledging the ongoing grief are crucial steps toward building a compassionate and understanding network.

Navigating the trauma of baby loss requires a holistic approach that recognizes the emotional complexity of the grieving process. As research continues to unveil the profound impact on mental health, relationships, and overall well-being, it is imperative to advocate for awareness, understanding, and tailored support. By acknowledging the hidden pain, understanding the multifaceted nature of grief, addressing mental health challenges, supporting couples, and fostering inclusive communities, we can contribute to a more compassionate and healing journey for those affected by the profound trauma of baby loss.

Resources

Brier N. (2008). Grief following miscarriage: a comprehensive review of the literature. Journal of women’s health (2002), 17(3), 451–464. https://doi.org/10.1089/jwh.2007.0505.

Christiansen D. M. (2017). Posttraumatic stress disorder in parents following infant death: A systematic review. Clinical psychology review, 51, 60–74. https://doi.org/10.1016/j.cpr.2016.10.007

Kersting, A., & Wagner, B. (2012). Complicated grief after perinatal loss. Dialogues in clinical neuroscience, 14(2), 187–194. https://doi.org/10.31887/DCNS.2012.14.2/akersting.

Pennebaker, J. W., Zech, E., & Rimé, B. (2001). Disclosing and sharing emotion: Psychological, social, and health consequences. In M. S. Stroebe, R. O. Hansson, W. Stroebe, & H. Schut (Eds.), Handbook of Bereavement Research: Consequences, Coping, and Care (pp. 517–539). American Psychological Association.

Vance, J. C., Boyle, F. M., Najman, J. M., & Thearle, M. J. (2002). Couple distress after sudden infant or perinatal death: a 30-month follow up. Journal of paediatrics and child health, 38(4), 368–372. https://doi.org/10.1046/j.1440-1754.2002.00008.x

Aarti Felder, MA, LCPC, BCN, CIT, AAT-I

Aarti is a licensed clinical professional counselor and is our expert on chronic illness and medical trauma for over 10 years.

Learn More about Aarti Felder, MA, LCPC, BCN, CIT, AAT-I

Your healing journey starts here

Contact Us

Exploring the Depths of Existence: Existentialist & Humanist Perspectives

Posted on October 30, 2024October 30, 2024 by TriWellness in Blog, Uncategorized

“What is the meaning of life?” For centuries, the foundation of philosophical investigation has been this age-old question. It is a question that evokes deep reflection about our human existence and furthermore, our approach to life and death. The search for meaning remains a fundamental human pursuit. There are two approaches that offer insight on this quest: existentialism and humanism.

Existentialism: Embracing the Absurd

Existentialism, a philosophical movement that gained prominence in the mid-20th century, proposes that individuals are solely responsible for giving meaning to their lives in an otherwise meaningless universe (Aho, 2023). Key figures in the existential realm include Jean-Paul Sartre, Albert Camus, and Martin Heidegger (Aho, 2023). Sartre says, “existence precedes essence,” suggesting that humans first exist and then define themselves through their actions and choices (Maden, 2023). This perspective places enormous weight on individual freedom and responsibility.

We are, in Sartre’s view, “condemned to be free” – obligated to make choices and create our own meaning in a world without inherent purpose (Rossmiller, 2023). Albert Camus introduced the concept of the absurd – the tension between our desire for meaning and the apparent meaninglessness of the universe (Rossmiller, 2023). In “The Myth of Sisyphus,” Camus uses the Greek mythological figure condemned to endlessly push a boulder up a hill as a metaphor for the human condition (Karpouzos, 2024). He argues that we must find meaning in the struggle itself, embracing life’s absurdities rather than succumbing to despair. Existentialists emphasize authenticity as a key to meaningful existence (Aho, 2023). This is embracing our individuality, being accountable for our decisions, and living authentically rather than conforming.

Humanistic Psychology and Person-Centered Therapy

Humanism, while sharing some common ground with existentialism, offers a different perspective on finding meaning. This philosophical position places a strong emphasis on the worth and agency of people, emphasizing reason, morality, and the quest of personal fulfillment independent of faith in the extraordinary (Pincus, 2022). Humanist thought has roots in ancient philosophy but gained renewed prominence during the Renaissance and Enlightenment periods (Casini, n.d.). Humanists argue that meaning can be found through:

Reason and scientific inquiry
Ethical behavior and social responsibility
Personal growth and self-actualization
Appreciation of art, culture, and natural beauty
Building meaningful relationships and contributing to society

Unlike existentialism, which often grapples with the absurdity of existence, humanism tends to be more optimistic about human potential and the possibility of creating a meaningful life through rational thought and action (Burnham & Papandreopoulos, n.d.).

Existentialism, Humanism, and Modern Psychotherapy

The influence of existentialist and humanist philosophies extends beyond academic discussions, significantly impacting the field of psychotherapy. These philosophical approaches have given rise to important therapeutic modalities that focus on helping individuals find meaning and authenticity in their lives and existence.

Existential Psychotherapy

Rooted in existentialist philosophy, existential psychotherapy was developed by psychologists like Irvin Yalom and Rollo May. This approach focuses on helping clients confront life’s fundamental concerns:

Death and mortality
Freedom and responsibility
Existential isolation
Meaninglessness

Existential therapists help clients explore these “ultimate concerns” and find ways to live authentically despite life’s inherent uncertainties (Craig, 2008). The goal is not to eliminate anxiety or suffering, but to help individuals engage with these experiences meaningfully (Craig, 2008). For example, a therapist might help a client struggling with a fear of death to explore how this fear impacts their daily choices. By confronting this anxiety directly, the client may find a renewed appreciation for life and a motivation to live more fully in the present.

Humanistic Psychology and Person-Centered Therapy

In opposition to behaviorism and psychoanalysis, humanistic psychology – which has a close connection with philosophical humanism – arose in the middle of the 20th century. Individuals like Abraham Maslow and Carl Rogers highlighted the value of subjective experience, self-actualization, and human potential (Malchiodi, 2002). Rogers developed person-centered therapy, which is based on the belief that individuals have an innate tendency toward growth and self-actualization (Person Centered Therapy—the Counseling Place, n.d.). This approach emphasizes:

Unconditional positive regard from the therapist
Empathic understanding
Therapist genuineness or congruence

Establishing a safe and secure place for clients to explore their experiences and attain their own answers is the aim (Malchiodi, 2002). Person-centered therapy, in contrast to more directed approaches, has confidence in the client’s ability to grow and make decisions for themselves (McLeod, 2024).

Logotherapy

“Developed by Viktor Frankl, logotherapy is often described as the ‘Third Viennese School of Psychotherapy’ after Freud’s psychoanalysis and Adler’s individual psychology” (AAIM Counseling and Training, 2024). Based on his personal experiences as a Holocaust survivor, Viktor Frankl proposed that the pursuit of meaning is what drives people most in life. Logotherapy helps clients find meaning through:

Creating a work or doing a deed
Experiencing something or encountering someone
The attitude taken toward unavoidable suffering (Frankl, 1966).

This method emphasizes individual accountability and the ability of people to discover meaning in the most troubling circumstances, which is quite similar to existentialist and humanist ideas (Frankl, 1966).

Integration in Modern Practice

Many contemporary therapists integrate elements from existential, humanistic, and other approaches into their work. This integration allows for a holistic approach to mental health that addresses both symptom reduction and deeper questions of meaning and purpose (Nasution et al., 2024). For instance, a therapist might use cognitive-behavioral techniques to help a client manage anxiety symptoms while also exploring existential questions about the client’s values and life direction. This combination can lead to both immediate symptom relief and long-term personal growth.

Conclusion: Synthesizing Perspectives

As we’ve seen, the principles of existentialism and humanism not only provide philosophical frameworks for understanding life’s meaning but also inform practical approaches to mental health and personal growth (Nasution et al., 2024). Whether through academic study, personal reflection, or therapeutic practice, engaging with these ideas can enrich our understanding of ourselves and our place in the world.

In my own journey, I’ve found that exploring these philosophical and psychological perspectives has provided valuable tools for navigating life’s challenges. It’s a reminder that the search for meaning is not just an abstract intellectual exercise, but a vital part of living a fulfilling life. As we continue to grapple with questions of meaning and purpose, let us remember that this struggle is a fundamental part of the human experience.

Let us also remember the words of Viktor Frankl: “Everything can be taken from a man but one thing: the last of the human freedoms—to choose one’s attitude in any given set of circumstances, to choose one’s own way.” By drawing on the insights of existentialist and humanist thinkers, as well as the practical wisdom of psychotherapeutic approaches, we can face life’s uncertainties with greater courage, authenticity, and sense of purpose.

References

AAIM Counseling and Training. (2024, January 31). Logotherapy – AAIM counseling and training. https://www.aaimcounseling.com/services/adults/logotherapy/

Aho, K. (2023). Existentialism (U. Nodelman & E. N Zalta, Eds.; Summer 2023). Metaphysics Research Lab, Stanford University.

Burnham, D., & Papandreopoulos, G. (n.d.). Existentialism | Internet Encyclopedia of Philosophy. https://iep.utm.edu/existent/

Casini, L. (n.d.). Renaissance Philosophy | Internet Encyclopedia of Philosophy. https://iep.utm.edu/renaissa/#H2

Craig, E. (2008). A brief overview of existential depth psychotherapy. The Humanistic Psychologist, 36(3–4), 211–226. https://doi.org/10.1080/08873260802349958

Frankl, V. E. (1966). Logotherapy and Existential Analysis—A review. American Journal of Psychotherapy, 20(2), 252–260. https://doi.org/10.1176/appi.psychotherapy.1966.20.2.252

Karpouzos, A. (2024). THE PHILOSOPHY OF ALBERT CAMUS – ALEXIS KARPOUZOS. https://philarchive.org/rec/KARTPO-36

Lpc, S. R. (2023, September 12). The daily wisdom of absurdism: finding meaning and resilience in life’s chaos. Rebellious Wellness. https://www.rebelliouswellnesstherapy.com/post/the-daily-wisdom-of-absurdism-findingmeaning-and-resilience-in-life-s-chaos

Maden, J. (n.d.). Existence precedes essence: What Sartre really meant. Philosophy Break. https://philosophybreak.com/articles/existence-precedes-essence-what-sartre-reallymeant

Malchiodi, C. A. (2002). Handbook of Art Therapy. http://ci.nii.ac.jp/ncid/BB08823029

McLeod, S., PhD. (2024). Carl Rogers Humanistic Theory and Contribution to Psychology.

Simply Psychology. https://www.simplypsychology.org/carl-rogers.html

Nasution, A. Z. I., Karneli, Y., & Netrawati, N. (2024). Existential Humanistic Perspective on Depression and Anxiety: A Literature study. Al-Ihath Jurnal Bimbingan Dan Konseling Islam, 4(2), 70–79. https://doi.org/10.53915/jbki.v4i2.530

Person centered therapy — the counselling place. (n.d.). The Counselling Place. https://www.thecounsellingplace.com/person-centered-therapy

Pincus, J. D. (2022). Theoretical and empirical foundations for a unified pyramid of human motivation. Integrative Psychological and Behavioral Science, 58(2), 731–756. https://doi.org/10.1007/s12124-022-09700-9

Maya Hernández, B.SC

Maya Hernández (she/her/ella) is a second-year counseling psychology master’s student at The Chicago School. She has experience working with trauma survivors.

Learn MOre about Maya Hernández, B.Sc

Your Journey to a Meaningfull Life Starts Here…

Book a Free consultation

Navigating cultural identity with Multicultural individuals

Posted on July 24, 2024July 24, 2024 by TriWellness in Uncategorized

A multicultural person is an individual who is from two or more racial groups. These can be white and black, Latino and Asian, or any combination of races. For many years, interracial marriages were illegal in the United States, and even after they were legalized, there was still a stigma against those in interracial marriages.

Multicultural Individuals

Multicultural people are a growing population in the United States. Since 2010, the multiracial population has increased from 9 million to 33 million as of 2020 (Bureau, 2021). This rising population will only increase, requiring those in the mental health field and other fields, such as medicine, to form a better understanding of how to be culturally sensitive and find reliable methods of exploring cultural identity.

Furthermore, this demographic still faces many of the issues of other minorities. They can face discrimination, low socioeconomic opportunities, and prejudice. The most common issue mixed heritage people reported was being subjected to slurs or racial jokes (Gaither, 2015). A crucial part of cultural exploration for mixed-race people will be learning the Bill of Rights for People of Mixed Heritage.

The Bill of Rights for the People of Mixed Heritage

The Bill of Rights for People of Mixed Heritage was created in 1993 by Maria Primitiva Paz Root, Ph. D. Dr. Root has done extensive work with multicultural families (Root, 1994). The first part of the Bill of Rights is that one has the right not to justify their existence in this world, not to keep the races separate within themselves, not to justify their ethnic legitimacy, and not to be responsible for people’s discomfort with their physical or ethnic ambiguity. These are primarily to protect the individual and avoid them taking the blame for being of two different ethnic backgrounds (Root, 1994).

Identity

The second part states that multiracial people have the right to identify themselves differently than strangers expect the individual to identify, to identify themselves differently than how their parents identify them, to identify themself differently than their brothers and sisters, and to identify themselves differently in different situations. These rights allow mixed-raced people to identify how they want, even identifying differently with certain people or in various situations. This will enable people to have a more fluid identity and be less rigid about their culture. It also allows individuals to explore their background even though the family may identify differently (Root, 1994).

Vocabulary

The final part focuses on the rights to create a vocabulary to communicate about being multiracial or multiethnic, to change their identity over my lifetime, and more than once, to have loyalties and identification with more than one group of people, and to freely choose whom the individual befriends and loves. The focus of these rights is fluidity and empowering personal decisions about cultural expression, affiliation, and relationships (Root, 1994).

The importance of the Rights

Understanding these rights is essential when working with people of multicultural descent. Cultural sensitivity is vital when working with any person, and respecting these rights will aid a clinician in being culturally sensitive. There are positive aspects of being multiracial. Mixed-race individuals are commonly more open to other races. They are also more receptive to different cultures and religions. They are also more open to relationships with people from other ethnic backgrounds (Parker et al., 2015; Bonam, 2009).

There is evidence to show that making mixed-race people choose to identify one way or the other causes psychological discomfort (Gaither, 2015; Townsend, 2009). Many theories and assessments only focus on one racial identity, like social identity theory. These can be worse to use with people who are of mixed-race descent since it forces them into a singular category. However, some multiracial clients who identify one way strongly can find these theories that have singular race effective (Townsend, 2009).

References

Bonam. (2009). Exploring Multiracial Individuals’ Comfort with Intimate Interracial Relationships. Journal of Social Issues., 65(1), 87–103. https://doi.org/info:doi/

Bureau, U. C. (2021, August 12). 2020 Census Illuminates Racial and Ethnic Composition of the Country. Census.gov. https://www.census.gov/library/stories/2021/08/improved-race-ethnicity-measures-reveal-united-states-population-much-more-multiracial.html#:~:text=The%20Multiracial%20population%20has%20changed

Gaither, S. E. (2015). “Mixed” Results: Multiracial Research and Identity Explorations. Current Directions in Psychological Science : A Journal of the American Psychological Society, 24(2), 114–119. https://doi.org/10.1177/0963721414558115

Parker, K., Horowitz, J. M., Morin, R., & Lopez, M. H. (2015, June 11). Multiracial in America: Proud, Diverse and Growing in Numbers. Pew Research Center’s Social & Demographic Trends Project. https://www.pewresearch.org/social-trends/2015/06/11/multiracial-in-america/

Root, M. (1994). Bill of Rights for People of Mixed Heritage [Review of Bill of Rights for People of Mixed Heritage ]. APA; American Psychological Association. https://www.apa.org/pubs/videos/4310742-rights.pdf ‌

Townsend. (2009). My Choice, Your Categories : The Denial of Multiracial Identities. Journal of Social Issues., 65(1), 185–204. https://doi.org/info:doi/

Timothy Sankaran, BA

Tim is a graduate student of counseling at The Chicago School of Professional Psychology who is certified in Trauma-Focused CBT.

Timothy Sankaran, BA

Your journey to wellness starts here…

Contact us

Navigating Mental Health: Trans People Living with Chronic Illness

Posted on June 29, 2024June 29, 2024 by TriWellness in Uncategorized

Mental health is a critical issue for many, but for transgender individuals living with chronic illness, the challenges can be particularly profound. Trans people often face unique stressors, including discrimination, stigma, and a lack of appropriate medical care, which can exacerbate both their physical and mental health conditions. This blog post explores the intersection of chronic illness and mental health in trans people, citing recent research to highlight the specific challenges faced by this population and suggesting strategies for support and intervention.

The Intersection of Chronic Illness and Trans Identity

Transgender individuals are disproportionately affected by certain chronic illnesses. For example, they experience higher rates of HIV/AIDS, cardiovascular disease, and diabetes compared to the general population (Poteat et al., 2013). Managing these chronic illnesses requires consistent medical care, but trans individuals often encounter barriers to accessing healthcare, including discrimination and a lack of provider knowledge about trans-specific health needs (Grant et al., 2011).

Mental Health Challenges

The mental health burden on trans people is significant, with elevated rates of depression, anxiety, and suicidal ideation reported in this population (Budge et al., 2013). The presence of a chronic illness can compound these issues, leading to a cycle of deteriorating physical and mental health. Chronic illness can cause persistent stress, which in turn can exacerbate mental health conditions. This relationship is bidirectional, as poor mental health can negatively impact the management and outcomes of chronic illnesses (Bengel et al., 1999).

Unique Stressors

Trans individuals often face minority stress, a concept that describes the chronic stress experienced by members of stigmatized minority groups (Meyer, 2003). For trans people with chronic illness, this stress can be magnified. They may experience rejection from family and friends, discrimination in healthcare settings, and social isolation, all of which contribute to poor mental health outcomes.

A study by Bockting et al. (2013) found that transgender individuals with chronic illnesses reported higher levels of minority stress and poorer mental health compared to their cisgender counterparts. This stress often manifests as internalized transphobia, where individuals internalize societal negative attitudes toward their gender identity, leading to self-esteem issues and increased psychological distress.

Barriers to Healthcare

Accessing healthcare is a significant challenge for trans people. Discrimination by healthcare providers, lack of provider knowledge, and financial barriers can prevent trans individuals from receiving adequate care for their chronic illnesses (Grant et al., 2011). This lack of care can lead to unmanaged symptoms, worsening health conditions, and increased stress and anxiety.

Additionally, healthcare settings often lack inclusivity, which can make trans individuals feel unwelcome or unsafe. This can discourage them from seeking necessary medical care, further exacerbating their health issues.

Strategies for Support and Intervention

Addressing the mental health needs of trans people with chronic illness requires a multifaceted approach:

Culturally Competent Care: Healthcare providers must receive training in transgender health issues to provide culturally competent care. This includes understanding the specific health needs of trans individuals and creating an inclusive and affirming environment (Poteat et al., 2013).
Support Networks: Building strong support networks is crucial. Support groups for trans individuals, particularly those living with chronic illness, can provide a sense of community and reduce feelings of isolation. These groups can offer emotional support and share practical strategies for managing health conditions.
Mental Health Services: Access to mental health services tailored to the needs of trans individuals is essential. Therapists and counselors should be trained in transgender issues and be aware of the additional stressors that come with managing a chronic illness (Budge et al., 2013).
Advocacy and Policy Changes: Advocacy for policy changes that promote healthcare equity is vital. This includes pushing for non-discrimination policies in healthcare settings and increasing funding for transgender health services.
Public Education: Raising public awareness about the unique challenges faced by trans individuals with chronic illness can help reduce stigma and promote understanding. Education campaigns can also encourage healthcare providers to adopt more inclusive practices.

The intersection of chronic illness and mental health in trans people is a complex issue that requires targeted interventions and support. By understanding the unique challenges faced by this population and implementing strategies to address these challenges, healthcare providers, communities, and policymakers can help improve the mental and physical health outcomes for trans individuals living with chronic illnesses. Addressing these needs requires a commitment to cultural competence, social support, and healthcare equity.

References

Bengel, J., Strittmatter, R., & Willmann, H. (1999). What keeps people healthy? The current state of discussion and the relevance of Antonovsky’s salutogenic model of health. Federal Centre for Health Education, Cologne.

Bockting, W. O., Miner, M. H., Swinburne Romine, R. E., Hamilton, A., & Coleman, E. (2013). Stigma, mental health, and resilience in an online sample of the US transgender population. American Journal of Public Health, 103(5), 943-951. https://doi.org/10.2105/AJPH.2013.301241

Budge, S. L., Adelson, J. L., & Howard, K. A. S. (2013). Anxiety and depression in transgender individuals: The roles of transition status, loss, social support, and coping. Journal of Consulting and Clinical Psychology, 81(3), 545-557. https://doi.org/10.1037/a0031774

Grant, J. M., Mottet, L. A., Tanis, J., Harrison, J., Herman, J. L., & Keisling, M. (2011). Injustice at every turn: A report of the National Transgender Discrimination Survey. National Center for Transgender Equality and National Gay and Lesbian Task Force. https://www.transequality.org/sites/default/files/docs/resources/NTDS_Report.pdf

Meyer, I. H. (2003). Prejudice, social stress, and mental health in lesbian, gay, and bisexual populations: Conceptual issues and research evidence. Psychological Bulletin, 129(5), 674-697. https://doi.org/10.1037/0033-2909.129.5.674

Poteat, T., German, D., & Kerrigan, D. (2013). Managing uncertainty: A grounded theory of stigma in transgender health care encounters. Social Science & Medicine, 84, 22-29. https://doi.org/10.1016/j.socscimed.2013.02.019

Aarti S. felder, MA, LCPC, BCN, CIT

Aarti is a licensed clinical professional counselor and is our expert on chronic illness and medical trauma for over 10 years.

Aarti S. FElder, MA, LCPC, BCN, CIT

Your wellness journey starts here

Addressing Mental Health in Asian American and Pacific Islander (AAPI) Communities with Chronic Illness

Posted on May 31, 2024May 31, 2024 by TriWellness in Uncategorized

Living with a chronic illness presents a multitude of challenges that extend beyond the physical symptoms of the disease. For individuals within the Asian American and Pacific Islander (AAPI) communities, these challenges are compounded by cultural, societal, and systemic factors that can significantly impact mental health. Understanding these nuances is critical for providing effective and culturally sensitive care.

Cultural Influences on Mental Health

Cultural perceptions play a significant role in how AAPI individuals perceive and manage chronic illness and its associated mental health challenges. Many AAPI cultures place a strong emphasis on stoicism and resilience, often valuing the suppression of personal hardship in favor of maintaining family harmony and social status (Kim & Omizo, 2010). This cultural backdrop can lead to the minimization or outright denial of psychological distress, contributing to underutilization of mental health services (Leong & Lau, 2001).

Barriers to Mental Health Services

Numerous barriers prevent AAPI individuals with chronic illnesses from seeking mental health care. Language differences, stigma associated with mental health, and a lack of culturally competent healthcare providers are among the primary obstacles. A study by Sue, Cheng, Saad, and Chu (2012) found that AAPI individuals are less likely to use mental health services compared to their non-Hispanic white counterparts, partly due to these barriers. Additionally, the stigma surrounding mental health issues in many AAPI communities can discourage individuals from acknowledging their mental health needs, leading to untreated psychological conditions.

The Impact of Chronic Illness on Mental Health

Chronic illnesses, such as diabetes, heart disease, and cancer, often lead to increased levels of stress, anxiety, and depression. For AAPI individuals, the intersection of chronic illness and cultural expectations can exacerbate these mental health challenges. According to the Centers for Disease Control and Prevention (2021), chronic diseases are prevalent in AAPI populations, with significant numbers experiencing comorbid psychological conditions. The stress of managing a long-term illness, coupled with the pressure to conform to cultural norms of silence and endurance, can create a severe mental health burden.

Addressing Mental Health Disparities

To address these disparities, it is crucial to promote culturally sensitive mental health care tailored to the unique needs of AAPI individuals with chronic illnesses. This involves:

Increasing Cultural Competence: Healthcare providers must be trained to understand and respect cultural differences. This includes recognizing the importance of family dynamics and traditional health beliefs in AAPI communities. Culturally competent care can help build trust and encourage more AAPI individuals to seek help.
Reducing Stigma: Community education programs aimed at reducing the stigma associated with mental health can be beneficial. These programs can highlight the normalcy of mental health issues and the benefits of seeking treatment.
Improving Access to Care: Enhancing access to mental health services through language support, community health centers, and telehealth can help overcome barriers related to language and transportation. Providing services in multiple languages and employing bilingual healthcare workers can make a significant difference.
Integrating Mental Health and Chronic Illness Care: Developing integrated care models that address both physical and mental health needs can provide comprehensive support to AAPI individuals. This holistic approach ensures that mental health is considered an essential component of chronic illness management.
Community Involvement: Engaging community leaders and organizations can help in disseminating information and encouraging community members to utilize mental health services. Community involvement can also ensure that the services provided are culturally relevant and accepted.

The intersection of mental health, chronic illness, and cultural factors presents a complex challenge for AAPI individuals. Addressing these challenges requires a multifaceted approach that includes cultural competence, stigma reduction, improved access to care, and integrated treatment models. By recognizing and addressing the unique needs of AAPI individuals, healthcare providers can help improve both mental and physical health outcomes in this diverse and growing population.

References

Centers for Disease Control and Prevention. (2021). Chronic disease and health promotion. Retrieved from CDC Website

Kim, B. S. K., & Omizo, M. M. (2010). Asian and European American cultural values, collective self-esteem, acculturative stress, cognitive flexibility, and general self-efficacy among Asian American college students. Journal of Counseling Psychology, 47(4), 451-462. https://doi.org/10.1037/0022-0167.47.4.451

Leong, F. T., & Lau, A. S. (2001). Barriers to providing effective mental health services to Asian Americans. Mental Health Services Research, 3(4), 201-214. https://doi.org/10.1023/A:1013177014788

Sue, S., Cheng, J. K. Y., Saad, C. S., & Chu, J. P. (2012). Asian American mental health: A call to action. American Psychologist, 67(7), 532-544. https://doi.org/10.1037/a0028900

Aarti S. Felder, MA, LCPC, BCN, CIT

Aarti is our in specialist in chronic illness and medical trauma.

Aarti Felder, MA, LCPC, BCN, CIT

Your Journey to

Wellness

Begins Here

A Fresh Start: Nurturing Mental Wellness in the New Year

Posted on January 30, 2024February 16, 2024 by TriWellness in Uncategorized

As we step into the dawn of a new year and looking for a fresh start, many of us embark on a journey of self-improvement and wellness. While setting resolutions is a common tradition, cultivating mental health should be at the forefront of our goals. In this blog post, we’ll explore strategies for maintaining mental wellness resolutions and delve into scientific research supporting these practices.

Mindful Resolutions

Instead of focusing solely on external changes in a fresh start, consider resolutions that foster internal growth and mindfulness. Research by Kabat-Zinn (2003) highlights the positive impact of mindfulness practices on mental well-being. Engage in activities such as meditation, deep breathing exercises, or mindful journaling to enhance self-awareness and reduce stress.

Prioritize Sleep for Mental Health

Quality sleep is a cornerstone of mental wellness. Walker’s research (2017) emphasizes the intricate relationship between sleep and mental health. Set a resolution to prioritize your sleep hygiene, ensuring consistent sleep patterns and creating a conducive sleep environment. Adequate sleep contributes to improved mood, cognitive function, and overall mental well-being.

Establishing Healthy Habits

Research by Prochaska and Velicer (1997) suggests that adopting new habits involves distinct stages, including contemplation, preparation, action, and maintenance. Start small and gradually build healthier habits to increase the likelihood of long-term success. Whether it’s incorporating physical activity, maintaining a balanced diet, or practicing gratitude, small, sustainable changes can lead to significant improvements in mental wellness.

A method that has been proven to be affective in establishing and maintaining goals is through the use of SMART goals (Bailey, 2017). SMART is an acronym for:

Specific: The goal is objective
Measurable: The goal can be measured using units that are easily trackable
Achievable: The goal can be reasonably accomplished
Relevant/Realistic: The goals brings you closer to what you value in your life
Time-based: The goal has a deadline

Social Connection

Human connection plays a vital role in mental health. A study by Holt-Lunstad, Smith, and Layton (2010) highlights the impact of social relationships on mortality and overall well-being. Set resolutions that prioritize social connections, such as scheduling regular virtual or in-person meet-ups with friends and family. Building and maintaining a robust social support network can contribute to enhanced mental resilience.

Seek Professional Support

If your mental health resolutions involve overcoming challenges or addressing deeper issues, consider seeking professional support. Therapy has been shown to be effective in treating various mental health conditions (Hofmann et al., 2012). Make a resolution to prioritize your mental health by engaging in therapy sessions, whether in-person or through telehealth options.

Strategies for Maintaining Resolutions

Set Realistic Goals: Break down larger resolutions into smaller, achievable goals to maintain motivation (Locke & Latham, 2002).
Monitor Progress: Regularly assess your progress and celebrate small victories to stay motivated (Oettingen & Reininger, 2016).
Cultivate Self-Compassion: Embrace setbacks with self-compassion, recognizing that change is a gradual process (Neff, 2003).
Build Accountability: Share your resolutions with a friend or family member who can provide support and encouragement (Gollwitzer, 2014).
Use SMART goals

As you step into the new year with aspirations for a fresh start and positive change, remember that nurturing your mental wellness is a journey, not a destination. By incorporating evidence-based strategies into your resolutions, you set the stage for a transformative and fulfilling year ahead. Here’s to a year of growth, resilience, and mental well-being.