The Black Pioneers of Mental Health

 by Brian Warriner

            For centuries, the whole of society has benefited from the inventions of African Americans. It is because of these inventions that we have potato chips, peanuts, the three-color traffic light, and a home security system, just a few of the hundreds of inventions. Since then, life has improved because of these inventions. In psychology, we have some of the pioneers who have propelled mental health to the next level. In many black and brown communities, psychology, therapy, and mental health are words that are synonymous with the Black/ African American Community.

            The pioneers featured in this post are just a small number of the many who have left their mark, developing and advancing psychology and mental health for all, especially the black and brown communities. It is because of people like Inez Beverly Prosser, the first Black woman to receive a PhD in Psychology; Solomon Carter Fuller, the first Black Psychiatrist; (Anon, 2025) and Mamie Phipps Clark, who developed the Self-Conscious Theory of Black children (Healthy Mind Therapy, 2025). Many others have paved the way, developing theories that are still taught, researched, and used to this day.

            It is because of these amazing folks who paved the way for psychology to grow, and their contributions lay the groundwork for research and breakthroughs in treatment for mental health disorders. It is because of their work. I am in my third year of schooling, on the verge of completing my bachelor’s degree in psychology, and I am thankful for these people and those who will be featured in future posts. I hope you will look up these amazing pioneers of mental health.

References

Anon. (2025, January 8). Black Pioneers In Mental Health| Mental Health America

            https://mhanational.org/resources/black-pioneers-in-the-mental-health/

Healthy Mind Therapy. (2025 February 4). 10 Black Pioneers in the Mental Health Field.

Healthy Mind Therapy. https://healthymindtherapy.blog/2025/02/04/10-black-pioneers-in-the-mental-health-field/

Anon. (2022, February 1). 10 Black Pioneers in Mental Health You Should Know.

IDON’TMIND. https://idontmind.com/journal/10-black-pioneers-in-mental-health-you-should-know

Scott, A. (2022, February). Ten Black Leaders in Psychology and Mental Health You Need to Know. Active Minds. https://activeminds.org/blog/ten-black-leaders-in-psychology-and-mental-health-you-need-to-know/

Cuddling as Part of the Mental Health Treatment

 by Brian Warriner

            Cuddle Therapy, I know what you are thinking, what is cuddling to do with mental health treatment?

            The truth is that cuddling can help with mental health disorders such as anxiety and depressive disorders. Science has shown that when you cuddle, hug, or snuggle with someone, it kills depression and anxiety. The science of touch is indeed a real thing. You are feeling down in the dumps, and you go home to hug someone like a parent or a spouse. When you hug for 20 seconds, you experience improved mood. This is due to the release of feel-good hormones. During a hug, within 20 seconds, touch decreases cortisol (a stress hormone) and activates the parasympathetic nervous system. The feel-good hormones oxytocin, dopamine, and serotonin are released Team, 2024).

            I do not care who you are; when you receive a hug, you feel better. There is science at work. The human body has a remarkable power to heal itself. It can do many great things if we do not get in the way of it. We get in the way by ingesting harmful substances, engaging in reckless behavior, and other activities that can damage the body. It can damage the body's ability to heal itself.

            The benefits of cuddle therapy, as it is called, may include improved sleep, alleviation of loneliness, reduction of symptoms of anxiety and depression, enhanced mood, increased self-esteem, lowered blood pressure, support for heart health, boosted immune function, and natural pain relief (Team, 2024). Something so small can have a huge impact on your life and health. Truth be told, I noticed this even as a massage therapist; touch is powerful. When you are stressed and have someone touch you, whether it is through massage or cuddle therapy, you feel better. I have said this many times: touch is essential to our human experience. Notice that when you were a child, you needed to be held by your parents; as an adult, your husband massages your back or feet. As you begin to feel better, being touched with loving intention is powerful. It lifts your spirit.

            I love how doctors prescribe cuddle therapy for those with anxiety and depression, to help those with social anxiety as well (Power of Positivity, 2025). I found that one can become a cuddle therapist. I learned this when I was a massage therapist and was looking at other modalities to explore. I saw that it would have been a great fit, especially within the LGBTQIA+ community, as it offers a nonjudgmental space to experience touch. This form of touch was platonic and nonsexual. It can boost those who are lonely or alone in this world. I learned as much as I could, but I could not afford the offered training program. However, it was something that has not left my mind.

            Notably, cuddle therapy is a form of touch therapy. If you are not comfortable with a stranger cuddling you, you can hold hands, touch knees, sit back-to-back, or lie next to each other, just touching hands. There are various degrees of touch. They still have the same effect on your mental health and physical health. The cornerstone of cuddle therapy or touch therapy is communication and consent. You have the right to change your mind at any time (Baxter, 2025). The process of a cuddle session begins with communication to schedule the session. Then, you meet face-to-face with your cuddler, who discusses with you everything involved in your session, including setting up the environment. This can be whether at your place, in public, or in the office. As you engage in touch during the session, if you feel uncomfortable, speak up (Baxter, 2025). The practitioner should be well-trained and, if possible, certified. It depends on the state in which you reside. They also must carry liability insurance. It must be stated that when you engage in cuddle/ touch therapy, biological things can happen and make you, the client, feel uncomfortable, and may cause issues. It might cause some confusion, which is why insurance is essential. Do not hesitate to request to see their credentials and insurance.

            Cuddle/touch therapy is something that you must experience to feel its energy. Even with hugs, they can boost your health and make you feel better. You may not engage in professional therapeutic touch, including cuddling with your partner, child, or anyone else who can provide the same effect. However, if you wish to explore the world of professional cuddle therapy, I recommend the website I found in my research during my massage career: www.cuddlist.com. They will help you discover a practitioner who is right for you and your experience.

 

 

 

 

 

 

 

 

 

 

References

Team, N. editorial. (2024, October). Cuddle Therapy: The Science and Benefits of

 

Professional Therapeutic Touch. NeuroLaunch.com. https://neurolaunch.com/cuddle-therapy/

‌Team, N. editorial. (2024, August 18). Cuddling Health Benefits: Stress Reduction

Moreover, Improved Well-being Through Snuggling. NeuroLaunch.com. https://neurolaunch.com/benefits-of-cuddling/

‌Power of Positivity. (2025, May 12). Doctors Explain 5 Benefits of Cuddling Every Day for Better Health. Power of Positivity: Positive Thinking & Attitude; Power of Positivity: Positive Thinking & Attitude. https://www.powerofpositivity.com/benefits-of-cuddling/

‌Baxter, T. (2025, May 30). The Power of Touch: How Cuddle Therapy Boosts Well-Being. Medium. https://medium.com/@TimothyBaxterMSLCPC/the-power-of-touch-how-cuddle-therapy-boosts-well-being-422030df36bd

Book Cuddle Therapy from a Professional Cuddler! - Cuddlist.com | Cuddlist. (n.d.).

Cuddlist.com. https://cuddlist.com/

 

‌

February Journal Prompts

 February Journal Prompts

by Brian Warriner

February is International Boost Your Self-Esteem Month, in keeping with the month's theme. These journal prompts focus on self-love and boosting your self-esteem. When you love yourself, you can feel confident in who you are and have a better sense of self. In all honesty, this is something you have to work on and create for yourself. No one is going to come along and give you self-confidence and esteem to love yourself and be the best version of yourself. While you journal through this journey, you will discover and uncover that part of yourself that only you can do. Happy Journaling!

        1.      Write yourself a love letter

        2.      Describe yourself in 10 positive words

        3.      Write out 15 compliments you can give yourself 

        4.      What bad habits and mindsets do you need to quit?

        5.      What are five flaws that you need to accept, and how can you look at these flaws in a positive light?

        6.      What do you love about your body? (Focus on a different body part each time)

        7.      Write down something you were terrified to try but mastered now

        8.      Write down your favorite character trait

        9.      Write down the character traits that you want to work on

      10. Write down some of the fears you have overcome and how you overcame them

      11. How do you practice self-care?

      12. How do you show yourself love?

      13. What part of your life that you are happy with?

      14. What does my dream life look like?

      15. What makes you unique?

      16. What brings you peace?

      17. What does self-love mean to you?

      18. What do you see when you look in the mirror?

      19. How do you spend time alone?

      20. What aspects of yourself do you need to show more love?

      21. What makes you feel loved and cared for?

      22. What is in the way of your self-love?

      23. What do you wish you could do every day?

      24. Name ten things you can start doing to take better care of yourself

      25. On a scale of 1-10, my mental health is at a ____. I believe this is because

      26. On a scale of 1-10, my physical health is at a ___. I believe this is because

      27. Write a thank-you letter to your physical body

      28. If your body could talk, what could it say?

      29. Get rid of the idea that you are not good enough

      30. Write a list of the loving acts you have done for yourself

 

 

Self-Love and The Importance to Your Mental Health

 by Brian Warriner

            Self-love is the act of accepting your whole self, treating yourself with respect and kindness, and prioritizing your health. You maintain a positive outlook on yourself (Martin, 2023). I know that the number of people who show themselves self-love is low. Because we all put ourselves last, our outlook is negative, and we think of others before ourselves. I am guilty of this. When you care for your parents or anyone else, it is not easy; we tend to forget ourselves, and even as parents, it is all about the children. We tend to make our priorities dependent on others. If the children are happy, I am happy, or a happy wife, a happy life. We make everything dependent on other things and other people.

            I know I have taken care of my parents and stayed up late to get ahead on my schoolwork when I should have been sleeping. Get up and do everything all over again. When I can, I would take a break because I have learned you can do everything you have planned and still give yourself a break. You are doing the best that you can. For example, when I am doing schoolwork, I finish one assignment, check on my parents to see if there is anything they need, do the dishes, do the laundry, and take out the trash and recycle. Then I go back to my schoolwork. Granted, at the end of the night, I am exhausted, and lying in bed is all it takes to go to sleep.

            However, I noticed something important missing from my life: self-love and self-care. I discussed self-care in a previous post. When I do add some self-love to my life, I find myself feeling better. Because when we are wrapped up in this world and our activities, we forget that we matter too. If you feel like this, there are some things you can do to fix it. You can cultivate self-love by being compassionate toward yourself, setting boundaries, practicing self-care, celebrating your achievements, using positive self-talk, practicing self-acceptance, seeking support, and embracing self-discovery (Martin, 2023).

            It is not easy sometimes when we have this negative mindset and perspective. However, it is important to combat that kind of negativity. When you show self-love, it has been shown to lower stress, increase your resilience, and make you more willing to take risks, show compassion, and feel self-efficacy. Saying no is saying yes to yourself (Tetreault, 2025). Let us face it, who is not guilty of always saying yes to others and being exhausted and having no energy for what you need, and being able to say no to others’ requests for your time by saying no.

            Science has shown that self-love is rooted in neuroscience. Self-love reshapes your brain's function, especially in the limbic system, the brain's emotional center. This is where your emotions are more regulated. Self-love strengthens your self-awareness, which takes place in the prefrontal cortex. Also, this is where your decision-making, emotional balance, and calming the amygdala. With that, it will reduce fear and anxiety. Self-love triggers the release of the feel-good hormone dopamine (Tetreault, 2025). It makes you feel good and warm. The same hormone is released when you hug or cuddle for about twenty seconds.

            When you want to change your behavior, no matter what the pattern in your brain, it takes about 66 days, which is over two months. You need to give yourself a space to change because you will make mistakes, and it takes nurturing new patterns with acceptance and compassion (Tetreault, 2025). I know we have all tried to break old habits and form new ones, but we keep failing when we try to change. The idea comes to mind when it comes to dieting and exercise. It takes consistency to build a new habit. It took time for me to adjust to the fact that I am a type two diabetic. I have to check my blood sugar twice a day. I was trying to watch what I ate and drank. I had to give up my favorite things. It took time to develop the right way to test my blood sugar. Then, when I started to see my endocrinologist. I realized I was doing it wrong and had to relearn how to check my blood sugar. To this day, I still mess up, and I keep starting over.

            However, there are practices we can use to support our self-love journey. These activities can help you become a better version of yourself. I cannot stress enough how important self-love is to our mental health because it places us at the center of the issues. You can let go of the judgmental mind, celebrate your uniqueness, do things that light you up, feel your emotions and move on, allow compassion, take in the good, unpack your fears, and increase your intuition and self-trust (Tetreault, 2025). I had to face my fears, both my parents at two different times, where I could have lost them, and I experienced the possibility of losing them. My mom had cancer, and my dad had sepsis and acute kidney failure. We almost lost my dad; the experience of this was traumatic and stressful. Since then, I realized that once we made it through those experiences. I realize that losing my parents will be hard, difficult, and traumatic for me. However, we will make it through it because it is a part of life, and we all will pass away sooner or later. From these experiences, I learned to unpack my fears and face them head-on.

            At the root of the struggle is having to get things right, being perfect. Perfectionism is the habit of beating yourself up over anything that chips away at your sense of self-worth (Sandoiu, 2018). It is this constant action that can leave you less happy, distraught, and feeling unworthy and unable to do anything right. This can cause your mental health and self-esteem to decline. To combat perfectionism, try self-compassion. This is where you show yourself kindness, you recognize your achievements and the place you share in humanity and mindfulness (Sandoiu, 2018).

The Benefits of Self-Love

            When you begin to show yourself the self-love you deserve, you will notice improvements in your mental health, greater self-acceptance, higher self-esteem, greater motivation, stronger determination, increased self-awareness, less anxiety, and improved sleep (Asghar, 2022). How can you show yourself self-love? By avoiding negative self-talk, including derogatory humor, creating personal rituals, setting healthy boundaries, being compassionate towards yourself, and making space for self-reflection (Asghar, 2022). I would even include journaling as a practice of self-love, because it creates space for reflection, personal rituals, and healthy boundaries. It is a practice of learning to listen to yourself, relearning pleasure, doing something that you have never done before, and building yourself up, like yoga, creative endeavors, and being consistent with developing a new skill.

            In conclusion, the world is already hell, why do we want to add to it by making our own lives filled with unloving and misery. St. Mother Teresa of Calcutta often spoke of this world's lack of love. When you do acts of love, do small acts with great love. She was right, and it is the words I try to live by, especially when I need to show myself a little self-love.

 

 

 

 

 

 

 

 

 

 

 

 

 

 

References

Martin, S. The Power of Self-Love. (2023). Psychology Today. https://www.psychologytoday.com/us/blog/conquering-codependency/202306/the-power-of-self-love?msockid=3c615a7a3ec3684126f04bdc3fda69d9

Tetreault, N. (2025, February 26). The Practice of Self-Love: A Gift to Your Mind and Soul. (2025). Psychology Today. https://www.psychologytoday.com/us/blog/wire-your-mind-for-love/202502/the-practice-of-self-love-a-gift-to-your-mind-and-soul?msockid=3c615a7a3ec3684126f04bdc3fda69d9

‌Sandoiu, A. (2018, March 23). The importance of self-love and how to cultivate it. Medical News Today. https://www.medicalnewstoday.com/articles/321309

‌Asghar, A. (2022, February 14). The science of self-love: The evidence-based benefits of loving yourself. Ness Labs. https://nesslabs.com/self-love

Energy Healing Therapies and How They Enhance Mental Health Treatment

 by Brian Warriner

            Energy healing, or energy work, is something I am passionate about. I have learned everything that I possibly can on the subject. From modalities, the aura, chakras, and when they are out of balance, aligned, and how to bring about health. I have advocated for energy work or holistic medicine to be used alongside Western medicine because I have seen how it works, not just through my studies, but in the workings of people like Donna Eden, the founder of Eden Energy Medicine. At a young age, Donna, a mother of two young girls, had Multiple Sclerosis, a heart attack, and was told by her western doctors that she had to find someone to raise her daughters because there was nothing more for them to do; she was going to die. She studied Chinese medicine and meridians, and, through her ability to see energy, she healed herself of her medical issues. While she was practicing energy medicine, a group of doctors sued her, claiming she was stealing money from them. Their patients would come to see her, and she would help them heal themselves. A judge ordered that if the doctors could bring forward one patient she hurt, they would hear the case. The doctors could not find one patient, and their case was dismissed. Since then, most of those doctors sent patients to her. She has since switched from seeing clients to teaching her Eden Energy Medicine and certification course and writing books.

            I noticed that when people say they had pain, they would do the laying on of hands. I would cringe because all they were doing was pushing the pain deeper. I would show them you have to remove the blockage, the pain, and then restore energy flow. I started to understand what a disease is: it is a dis-ease in the body's flow of energy. I noticed that when you are stationary for too long, you fall asleep. Or if you keep thinking or worrying about something, it will happen. That is because we forget that the mind is both healer and killer. In Dolores Cannon's work, we can think ourselves into illness and disease. Which is true, because how many of us have said things like I can’t stomach life or my heart is not in it and end up with stomach issues or heart issues. It is because we spoke ourselves into these issues.

            When it comes to mental healthcare, I am joining a group of people who are taking a holistic approach to mental healthcare by bridging the gap between holistic health and Western health. I believe sometimes mental health needs medication to help the person become stabilized, to be able to focus on the treatment, such as journaling, meditation, working out, and being in therapy. Taking a medication(s), is a way of turning down the volume so that a person can learn, develop and train in the tools that they need to help them when they have a mental health episode. Being monitored by a psychologist or psychiatrist, who can legally prescribe medication, takes a team to monitor a client. Everything needs to be documented. When it comes to mental healthcare, I feel that you have the doctor monitoring the medication part, and a therapist whom you are speaking to. That person is using the holistic approach to assist you and getting you to journal, using art therapy, working out, nutrition, or other means of helping you develop the skills needed for neutralizing your mental health disorders, also getting you okay with speaking about your battles and struggles. In doing so, we break the stigma of mental health. Speaking about it and sharing our stories is how we change the dialogue around the subject.

            Energy healing can help in your mental health journey. When I started to see a new healer, she is a licensed practical counselor, shamanic practitioner, and creative arts therapist. During our sessions, we would talk and set the road map for the work we were about to do. Then came the energy healing work, where I would lie on the table and get comfortable. She would do the energy work. I would feel the energy shifting, moving, being removed, or placed. I would see the helping spirits and the ancestors who would be in the room. I was a client for a while until I couldn’t afford to go anymore. I loved it because I would be doing the work, and the energy healing part helped boost me. My mood shifted, and I was able to stand in my power and walk this world with confidence. I hope that in 2026, I can start having regular energy work done again. I have shared my experience with energy work and my work as a healer in previous blogs, and I will continue to do so.

            Not only do I wish to have regular energy sessions, but I also want to learn more about Reiki. I am a Reiki Master Teacher, but it is always good to get a refresher course. I would love to learn new modalities and practice them. It is my dream to open my own holistic wellness business focused on mental healthcare and to take a holistic health approach to treatment. I will be posting about this journey.

            If you are interested in my healing journey, I recommend purchasing a copy of my book, With the Hands of a Healer. You can scan the QR codes below to purchase. Available in paperback, hardback, and eBook.

 Use this code for the Paperback Version.

Use this code for the Hardback version

Use this code for the eBook version

Mental Health and the Connection to Massage Therapy

 by Brian Warriner

             Massage therapy was one of my careers, and I enjoyed it when I first started. It was after I was laid off from my job in public education. I needed to do something with my life. One night, I asked out loud What am I to do with my life? What is my purpose to be? A few nights later, I was dozing off to sleep when I heard, as if my spirit guide were whispering in my ear, “Massage therapy, you are going to get into massage therapy.” That took me aback. The next day, I went looking for a school close by. I had no idea about how I was going to get there. I honestly did not know that I would be able to go. However, I applied to Harris School of Business in Cherry Hill, New Jersey. I was accepted, then the financial aid came through, which I was scared of and was not sure I was made for. However, I kept going with it. I was given a ride to school on my first day, then took the bus home. The next day, I had to wake up at 4 am to walk to the bus stop and make it to the bus station to catch another bus. I was lucky enough to have a classmate in the same program who lived in the town next to me. Moreover, I was able to carpool to school. I did not have to wake up at 4 am or catch a bus, nor did I have to sleep in the hall until school opened. It worked out well for me. I completed my education, met some great friends, and we had a great time. Then, nine months later, it was over; we completed our program and entered the workforce.

            When I started working as a massage therapist, I worked in corporate massage jobs. I worked at Hand and Stone. I worked for a small business, massaging at the local college. I opened a hand-and-stone location and was made the lead therapist. However, because the manager had a friend quit at her previous location and she hired him, she promised him the lead therapist position. As the lead therapist, I was paid to conduct hands-on auditions and training and to serve as a bridge between the therapist and management. I was fresh out of massage school, and at the time, you could be fired for no reason. The manager fired me so she could hire her friend. This action pissed me off. I moved on with the smaller business and tried to start my own massage business. However, that business did not take off. It is hard to start, run, and sustain a business without clients and money. I was doing everything that I could to get my business up and running. Unfortunately, that did not happen. I worked at another Hand and Stone location that was busy, making good money and earning great tips. I was also working double duty as a part-time spa attendant. However, my responsibilities were in the back room. I would do laundry, clean, keep the bathrooms clean and presentable, help my co-workers ensure everything was stocked, refill sheets, lubricants, and treatments, and make sure waters were ready for their clients. I never thought that I would enjoy this part of the job. Even when I did my job correctly, I would have downtime. I would go out front and make sure the refreshments were situated. I would even do anything the front desk needed help with. There was a time when there was just one person out front checking clients out. I jumped in to help without knowing what to do. Because I was not trained to use the POS system, book clients, or perform any front desk duties, I would go out there when clients were checking in. I would grab a pad and pen and ask, "If you are checking in, please come see me." I would write their names down and go into the back to let the therapists and estheticians know their clients are here. Then, once the front calmed down, I would give the list to the front so they could be checked in. I left and started at another business that lasted one month, then started teaching massage therapy, and was back working for my old boss at a different location. For about a year, I ended up walking away from my jobs because my health started to decline.

            It was not easy for me to walk away; unfortunately, I have not had a job since 2018. I miss being a massage therapist. When I started, I had a long list of massage modalities that I wanted to be certified in. Modalities like cancer massage, medical, prenatal, and more.  When I left my massage career, I left the goals and dreams that went unfulfilled. I wanted to keep teaching, but my health would not allow it. However, it has not stopped me from keeping my love for massage therapy. You might have heard me talk about it in my previous posts. This post will not be any different, as I will share my massage knowledge and the research that supports it.

The Benefits of Regular Massage Treatment

            When I taught massage therapy, the highlight for me was receiving a massage from my students. This was for both our benefit. I got to relax, and they got some feedback to help them grow as therapist. They had to learn table massage before they learned chair massage. It was my favorite class to teach. I would take my students through my chair routine, then teach them to make it their own. No matter the class I was teaching, I made sure to include ways to educate your clients on the benefits of massage therapy. First and foremost, massage therapy is not a luxury; it is part of your healthcare. Massage therapy is prescribed in Europe and recognized as a medical treatment in other parts of the world. However, in the United States, it has become a luxury.

            I would not recommend getting a massage every day because you need to relax. Once a week is ideal, especially if it is for pain management and your insurance covers it.

            Massage therapy can reduce stress, anxiety, depression, and worry (Massage for Mental Health| AMTA, n.d). It can improve your mood, decrease your physical pain, and support chronic pain management. Massage therapy is a holistic approach to treating mental health disorders and enhancing the mind-body connection. Plus, it can improve your sleep (Magill, 2024). As you are being massaged, you are releasing tension and releasing the trauma you are carrying with you. As I stated before, if you have insomnia, it can help improve your sleep (Gerlach, 2023). When you are massaged, your blood pressure increases, so you may need blood pressure medication if you have high blood pressure. However, the flow of the massage techniques is to bring fresh oxygenated blood to the muscles and skin. Your skin might be reddish pink after a massage; it is fine—this is called hyperemia. Then you drink plenty of water to help flush toxins from your system. This is what helps your sleep and allows your body to rest and repair itself, which is why sleep is so important (Keillor, 2021).

            I had a client on my table once who had an issue with her right arm. It was a brachial plexus injury, and she could not touch it or use it without there being excruciating pain radiating from it. With her in a supine position, I placed a pillow under her arm. Moreover, with a very light touch, where my fingertips barely touch her arm. I massaged her arm, and it made her cry because she was feeling better and no longer in pain. She let me do some work on her arm. When she was done with her massage, she was singing my praises and in tears because, for the first time in twenty years, she could move her arm without pain, and she could breathe without pain. Beyond that, I did not care if she tipped me well or if I got paid for the massage because knowing that I helped someone who was in pain and in need was enough payment for me.

            In conclusion, I have seen, taught, and experienced the power of massage therapy. I loved massage until I started to feel burnt out from an unbalanced schedule. When at one location, I was booked solid, and at another, I barely had anything. It was difficult for me to sit down, get up, or take a client. There are days I wish I could still be massaging, but my body cannot take that kind of work anymore. However, I do recommend you get regular massages, find a massage therapist who uses the right pressure for your comfort, and speak up when the pressure is too much or too light. Moreover, respect their time, because you are paying for it and have other clients to see as well. Tip well, because most corporate massage places do not pay their therapists well. Nevertheless, I do hope you check it out for yourself.

 

References

Massage For Mental Health | AMTA. (n.d). www.amtamassage.org

            https://www.amtamassage.org/resources/massage-and-health/mental-health/

Magill, K. (2024, June 16). Massage Therapy and Mental Health. The Centre For Health

            Innovation. Thechi.ca https://thechi.can/massagetherapy-and-mental-health/

Gerlach, J. (2023, October 1). Can Getting a Massage Improve Mental Health?

            Psychology Today. www.psychologytoday.com

            https://www.psychologytoday.com/ca/blog/beyond-mental-health/202309/can-getting-a-massage-improve-mental-health?msockid=3c615a7a3ec3684126f04bdc3fda69d9

Keillor, J. (2021, November 2). Mayo Clinic Explores The Role of Massage Therapy for

            Mental Health. Mayo Clinic Press.

            https://mcpress.mayoclinic.org/mental-health/mayo-clinic-explores-the-role-of massage-therapy-for-mental-health/

Self-Care and The Purpose to Our Mental Health

 by Brian Warriner

            Ever since the pandemic, self-care has become a trendy thing to do and to talk about. We have to start taking care of ourselves, but what if you found out that studies have shown self-care benefits? It is not a trend but a necessity. When we are in the middle of the hustle and bustle of life, sometimes we do not have time to catch our breath. I understand this. I am the caretaker for my parents, a student, and busy with household chores and errands. I understand what everyone goes through. I am trying to figure out life, just like everyone. I am doing my best and giving my all to what I do. Self-care is important for us to stop and take a pause.

            I can admit that the only self-care activity that I employ is journaling. However, self-care is taking care of yourself to enhance your mental health (Vermani, 2023). I know it can be difficult for people, especially parents, to make themselves a priority. However, when you take care of yourself, you can improve your self-esteem and self-worth, and you can teach your children to take care of themselves (Vermani, 2023). It is a necessity in life to be mindful that we matter too, and to take a moment to recharge our batteries.

            We need those moments when we can unplug from technology, the news, and the hell that has crippled our nation and the world. Self-care is meant to maximize the energy sources we intake to power our bodies. These include food, sleep, breath, and state of mind. What that means is that the food we ingest provides the fuel for our bodies, and sleep helps us recharge and relax. When we breathe, we inhale, and when we exercise, we breathe in air, which creates energy; even the thoughts we have can create energy. These sources are important for the energy our bodies use to function.

            I have discussed this in past posts, and in the next post, I will go into it in depth. When I was a massage therapist, I would encourage my clients to take care of themselves. Booking a massage is part of your healthcare and not a luxury. I often encouraged them to put themselves first so they could be present with their families and in their careers. I developed quite a book of clients who come to see me every week. They were the ones I bent over backwards for and took care of. When I left, I made sure they went to someone who would have been a great fit.

What Self-Care Activity Suits You Best?

            There are many self-care activities you can practice to boost your mental health and physical well-being—for example, getting enough sleep, limiting screen time, and creating a calming nighttime routine (McDonough, 2025). Believe me, it can be as simple as that, even if you give yourself a relaxing bubble bath and soak in the quiet time. There is nothing wrong with that. Allow yourself to relax and recharge. You can dilute lavender essential oil with rubbing alcohol and create a sleepy-time pillow spray. Lavender has relaxing properties and, when sprayed on your pillows, acts as aromatherapy for a good night's sleep. If you can sit outside, turn off all your screens and put them on chargers. Grab a cup of tea, sit outside, and enjoy the fresh air, the quiet, or the nighttime sounds. Creating a routine to retreat and relax.

            Emotional activities you can practice include journaling, therapy, meditation (day or night), breathing techniques, and setting boundaries with others (McDonough, 2025). You can have a creative expression. I might be biased, but creative expression is my favorite. Any time I am allowed to be creative, I am happy about that. I can paint, draw, color, knit, craft, and do anything that lets me be creative. I remember one year, I was depressed and did not have any money for Christmas presents. So, I made yarn wreaths with the wire hangers I had around the house. I was given beads and pipe cleaners and made candy cane ornaments. A couple of years ago, I started knitting more scarves. It was something I could do, and I could do one scarf in a day or two. It depends on how often I knit. I ended up donating my scarves to the less fortunate. My self-care brought joy and purpose to people.

            However, if you are feeling down, get up and move. There were days when I was deep in depression, upset, and feeling down. Especially when a guy I was in love with ended our relationship. He was someone that I talked to, met up with, and had such an amazing connection with. To this day, I do not know what happened or what caused the disconnect that led him to end things. When I found out he was seeing someone, it hurt like an arrow in my heart. I cried. I got up, went for a walk, and just listened to music. I would cry and feel better.

            Movement is important to keep your energy flowing and avoid getting stuck or stagnant. Dancing, exercise, yoga, stretching, walking, and working out. Helps you feel better through endorphins and the feeling of well-being (McDonough, 2025). You do not have to go hard with he physical activities. You can do gentle yoga or stretching. It is something that you can do for yourself. My walks, when I was able to go on them, were something that I enjoyed. I would grab my CD player when I was a teenager and a young adult. Then, when I was given an iPod, I loaded it with music and went for a walk. I was able to get out and clear my head. Being able to release the thoughts and emotions I was going through. My physical limitations prevent me from walking distances greater than 25 feet. However, I am trying to get better so I can resume my walks. I need a self-care activity.

            Now, the thing is, self-care is not a one-time thing, and you are all better. It is a constant process. This process is different for you and everyone. Create self-care and healthy habits that help you boost your mental health and well-being. Nutrition is very important to your self-care routine. There is evidence that shows the connection between mental illness and inflammation. Including foods that have anti-inflammatory properties can help improve your mood (Brown, 2022). Some diets focus on anti-inflammatory foods and beverages to help you live a pain-free life. However, I would recommend that you talk to a nutritionist about any diet you might try. It is always good to have actual medical and professional advice to help you improve your nutritional health.

The Importance of Self-Care

            The importance of self-care is that it gives us the space and time to step back from the chaos of our daily lives and recharge. Especially if work, home, school, children, family, and the stresses of life can set you off. I understand the chaos because I take care of my parents, I am a student, and I have house chores. If I go out, it is to the store, doctors' appointments, and the occasional emergency trip. I have my journaling, my therapy sessions, and going to sleep when I need it. Because of my tremors, I cannot knit as much as I would like, and I wanted to make baby blankets for the babies born into my family this year. However, I made myself promise to take some time off and relax, then get to work on those baby blankets. I want to make some baby blankets and donate them to hospitals for children born asleep. My therapy makes a difference to someone and has a purpose and meaning.

            When you are just starting to practice self-care, create a routine that becomes second nature. According to Mental Health First Aid, you want to create a self-care routine. One needs to set self-care goals, consider the dimensions of wellness, choose their strategies, and define their No List —the list of things they say no to. This list is to keep you from getting sidetracked. Turn your self-care practices into a routine and encourage others to practice self-care (Mental Health First Aid USA, 2022).

            As you get into your self-care practice, focus on your physical and mental health. The point of self-care is to focus on what you need and stay goal-oriented. This means setting a goal — like when I knit, I set a goal of a certain number of scarves I make — and staying committed, keeping going with your practice. Do not give up on your routine. If you are not feeling under the weather, then take a break. Remember, you matter as well.  Moreover, do not hesitate to ask for help (Bottaro, 2025).

            We are all stressed out and have chaos in our lives, which is why you, too, need to practice self-care. It is like human touch; it has become essential to our existence. We cannot keep going forward, guns blazing at both barrels. It is no longer healthy to ignore that your body needs to recharge—those who put everyone ahead of themselves and do not take time for themselves. They have become bitter, judgmental, and critical of others. This is why it is important to practice self-care.

            In conclusion, take the time to unplug, recharge, and enjoy your alone time. It is important for your well-being, and your mental health will improve when you start caring for yourself and making yourself a priority.

 

 

 

References

Vermani, M. (2023, February 22). The Connection Between Self-Care and Mental Health.

            Psychology Today. www.psychologytoday.com

            https://www.psychologytoday.com/us/blog/a-deeper-wellness/202302/understanting-the-mental-health-and-self-care-connection?msockid=3c615a7a3ec3684126f04bdc3f469d9

McDonaugh, M. E. (2025, October 15). Self-care. Mentalhealth.com

            https://www.mentalhealth.com/library/self-care

Brown, G.S. (2022, February 5). How Self-Care May Improve Your Mental Health.

            Psychology Today.

            https://www.psychologytoday.com/us/blog/green-psychiatry/202202/how-self-care-may-improve-your-mental-health?msockid=3c615a7a3ec3684126f04bdc3fda69d9

Mental Health First Aid USA. (2022, March 14). How and Why to Practice Self-care.

            Mental Health First Aid. https://www.mentalhealthfirstaid.org/2022/03/how-and-why-to-practice-self-care/

Bottaro, A. (2025, October 10). What is Self-care and Why is it Important?

            Very Well Health. https://www.verywellhealth.com/what-is-self-care-5212781