The Darkness of Mental Health

 

April's Journaling Prompts

 April’s Monthly Journaling Prompts

     1.      What are three things I can control right now?

     2.      When did I last feel calm, and what helped me get there?

     3.      What’s a small step I can take today to ease my anxiety?

     4.      Write about a safe place where you feel completely relaxed.

     5.      What thoughts are causing me the most stress right now?

     6.      What is the biggest worry you have on your mind? Write it out in detail.

     7.      Describe a recent situation that made you feel extremely anxious

     8.      Write a letter to your anxiety and express your feelings towards it.

     9.      What are three things you are grateful for today, despite feeling anxious?

    10. How do you feel after you’ve had a good cry? Describe the physical and emotional sensations

     11. What is one small action I can take to soothe my nervous system?

     12. What is actually happening right now, not what I am afraid might happen?

     13. What would I say to a friend who felt exactly like this?

     14. If I didn’t have to solve everything today, what could I safely let wait?

     15. Reflect on how certain people in your life contribute to your anxiety. How do you manage these relationships?

     16. Write about a time when you felt unexpectedly anxious. What was happening?

     17. I feel most anxious when I am

     18. Describe your perfect safe space, what makes it comforting?

     19. When did your anxiety and depression begin?

     20. How does your job affect your mental health?

     21. What do you love about yourself the most?

     22. Plan a future self- care day from start to finish

     23. What are some ways I can challenge or reframe those anxious thoughts I am having?

     24. What’s one thing I can do to bring more calm into my life today?

     25. What negative thoughts or beliefs are contributing to your stress?

March Journal Prompts

 March is focused on Self-harm reduction, but I couldn’t find anything to help with prompts. So, I found some random prompts that are lighter and are to help bring out the positive aspects that help you face life. Happy Journaling!!

      1.      What are three goals you want to achieve in March?

      2.      Write about an obstacle you faced last month, how did you overcome it.

      3.      Write about a person who inspired you when you were younger.

      4.      Write 10 things you are grateful for.

      5.      Write about something you are looking forward to this month.

      6.      Who is your biggest support, and why?

      7.      Describe your ideal day with your loved ones.

      8.      Are you feeling anxious about anything right now?

      9.      What are your three favorite foods?

     10. When do you feel most relaxed?

     11. What is something wonderful that’s happened to you?

     12. What red things do you like?

     13. Describe the schools you went too.

     14. What worries you the most?

     15. How do you take care of yourself when you are stressed out?

     16. Your favorite music at the moment.

     17. What do you consider to be your culture?

     18. How do you deal with anger?

     19. How do you start your day?

     20. What inspires you?

     21. Have you ever failed at something?

     22. Who is your role model?

     23. The most important lesson you’ve ever learned

     24. What’s your personal creed?

     25. Do you have any regrets?

Domestic Violence and The Effect on Mental Health

 

by Brian Warriner

Domestic violence, also known as intimate partner violence, is defined as the abuse of your boyfriend, girlfriend, spouse, or someone you are in an intimate relationship with. This can also be with someone you share a house or an apartment with. Abuse is not just limited to physical, but it also includes emotional, mental, spiritual, financial, and various other ways. No matter the form of the abuse, it still leaves a lasting effect. Domestic violence can also happen to children.

Now, when people hear domestic violence, they think of men abusing their wives. However, they overlook that domestic violence can be wives abusing their husbands, or girlfriends abusing their boyfriends or their girlfriends. Domestic violence is not limited to straight couples and men against women. It can hit everyone, whether you are in a same-sex relationship, with someone who is non-binary or gender nonconforming. You rarely hear about domestic violence against men. According to the statistics, 1 in 5 men have experienced domestic violence. 36% of men experience some form of domestic violence, 85% experienced domestic violence felt lonely and isolated, while 1 in 4 endured severe physical violence (Legal Guide, 2026).

I am reminded by personal stories of loved ones who experienced domestic violence. However, I will not share those for private reasons. However, I recall an episode of Designing Women in which Charlene’s cousin moved to Atlanta. She agreed to teach the girls to dance for a talent show where they would sing a song by the Supremes. After rehearsal, her cousin’s husband came home. After the girls left, Charlene entered the house to hear about the abuse her cousin had endured. It was beyond verbal but physical abuse. She talked to her cousin about leaving her husband, and she will help them. To meet her at the talent show. She showed up while the girls were on the stage performing their number (Turner, 1989).

Another story: I remember from the show Roseanne when Jackie’s boyfriend, Fischer, hit her. Jackie showed up at Roseanne’s house while in the bathroom, and Darlene walked in on Jackie. Who saw the bruises on her back, she told Roseanne. Jackie reluctantly told her what happened. The ex-boyfriend pressed assault charges against Dan, and he was sent to jail. The next day, Jackie moved out of his apartment. That is when Roseanne finds out that it was not the first time. It ended with Jackie and Fischer breaking up (Weyman, 1993).

The physical issues that come with domestic violence are physical injuries, which can be caused by another person or self-inflicted due to domestic violence. As well as chronic health issues, reproductive health issues, substance abuse, sleep disturbances, and headache and migraines (Smith, 2023). Which can have lasting effects on your mental state. There are also mental disorders that can last, such as depression, anxiety, and PTSD (Smith, 2023). One may also deal with problems with trust and intimacy, self-injury, and suicidal thoughts, and one may even become isolated from society (Smith, 2023).

The darker side of domestic violence is that one may have difficulty forming relationships and friendships, loss of agency, childhood social development, community ostracism, employment, and professional difficulties. Domestic violence can cause them to call out frequently or miss appointments because of the bruises and the depression that accompany domestic violence (Pederson, 2024). It is because of this that not many employers will understand your situation. They may use it as a reason to fire someone. All this can lead to further issues that can come from being in a domestic violence situation.

This blog post will be part of a series of posts. It focuses on domestic violence or intimate partner violence. We will highlight domestic violence in same-sex relationships, and dive deeper into ways to combat domestic violence and how to seek help if you are in that kind of situation.  If you are or someone you know who is dealing with domestic violence situation, please report the situation to the local law enforcement, once and for the last time. Do not let others dictate to you or believe that their thoughts will change. Because remember, a tiger will never change their stripes.

References

Legal Guides. (2026, February 26). One in Five Men in the US Suffer from Domestic Abuse Each Year. Legal Guides. https://legalguides.net/one-in-five-men-in-the-us-suffer-from-domestic-abuse-each-year/

Trainer, D. (1989, October 30). Designing Women (Season 4 Episode 6) [Review of Designing Women]. CBS.

Weyman, A. (1993, January 12). Roseanne (Season 5 Episode 14) [Television Show Roseanne]. ABC.

 Smith, S. (2023, August 6). 7 Adverse Effects of Domestic Violence on Mental Health Marriage Advice - Expert Marriage Tips & Advice. https://www.marriage.com/advice/domestic-violence-and-abuse/effects-of-domestic-violence-on-mental-health/

Pedersen, T. (2024 March 26). The Effects of Domestic Violence. Psych Central. https://psychcentral.com/health/understanding-the-effects-of-domestic-violence#mental-health-impacts

CDC. (2024, May 16). About Intimate Partner Violence. Intimate Partner Violence Prevention. https://www.cdc.gov/intimate-partner-violence/about/index.html

Office on Women's Health. (2024, December 6). Effects of domestic violence on children. Www.womenshealth.gov. https://womenshealth.gov/relationships-and-safety/domestic-violence/effects-domestic-violence-children

PTSD and Law Enforcement

 by Brian Warriner

            PTSD or Post Traumatic Stress Disorder is often associated with the military. The combat veterans have been in many battle areas. However, I want to raise awareness among law enforcement. Especially with many putting their lives on the line to protect the community. Not those who are “dirty” cops who betray the community they were sworn to protect. Hell, the good cops deal with them because of the dirty ones, and the reputation of law enforcement throughout the country in these dark times. Not all cops are the same, but the trauma they experience in responding to calls is. Answering the call of a domestic dispute can turn into a shoot-out, or a traffic stop can turn deadly. Alternatively, maybe you are a rookie showing up to the first call of your career, and it is a multi-car accident with victims' bodies mangled. The sight of blood, open wounds, and it all is hitting you at once can leave a lasting impact. It is something that you will never forget. You have to jump in and do your job.

            Given the constant under-fire, the news stories we hear, and the public's views of law enforcement, things are not good. Because the “dirty” cops who go on power trips and racially profile, and believe the public does not know their rights. The political climate also does not help matters any, when you have police officers cooperating with ICE. The public has lost confidence in the police and various law enforcement agencies. There have been numerous cops murdered due to the public's view. Whether they are on duty or off, the trauma that they experience is traumatic to say the least.  Back in December, a Delaware cop was shot and killed at the DMV. Sometime ago in Philadelphia, a cop was delivering a warrant and was shot and killed. This led to a standoff between the police and the shooter.

            These experiences in being a cop can be traumatic experiences, when your friend, partner, brother, or sister in arms is shot and killed on the job or not. You may experience PTSD. With my nephew being a police officer, or cop, I am on high alert and worried. However, he is a fighter and has a lot to live for, and I am very proud of the man he has become. However, knowing what the police go through makes the protective uncle in me come out. I would fight a bear if it attacked any of my nieces or nephews. This is why I am writing this entry, because mental health disorders do not discriminate; they are equal opportunity employers.

What is PTSD?

            PTSD, or Post-Traumatic Stress Disorder, is defined by the DSM-5 as the development of characteristics or symptoms after experiencing one or more traumatic events (American Psychiatric Association, 2024). These events can be anything that causes trauma, such as sexual assault, war events, and even natural disasters. For law enforcement, this can be their first accident, responding to the numerous murders and the various calls that they have to respond to. Imagine being a police officer, and you respond to a call where a woman was beaten, raped, stabbed, and left for dead in a vacant lot. When you see the victim, you see her as someone’s child, someone’s daughter. Afterwards, you go home to your children and hug them. Events like this can be traumatic for a person. I have found it something that, as a homicide detective, you have experienced numerous murder investigations. It is difficult to experience while keeping your mind from going to the dark places this kind of trauma can cause.

            Post Traumatic Stress Disorder varies from person to person, with fear-based re-experiencing, emotional, and behavioral symptoms predominating. For others, it may be arousal and reactive-externalizing symptoms are prominent. While others may show signs of dissociation, some can experience a combination of symptoms. The DSM-5, which is the Diagnostic and Statistical Manual of Mental Disorders, was published by the American Psychiatric Association. Therapists, psychologists, and psychiatrists use this manual to diagnose patients.

Statistics

            According to firstresponderswellness.com, 61% of police officers are screened positive for PTSD. The statistics of law enforcement having PTSD vary. However, nationwide, the rates of PTSD range from 7%-35%, which means approximately 19 % of officers may have PTSD. Where 35% of officers meet the criteria of PTSD, 38 % have experienced a significant impact of trauma.

            Unfortunately, some law enforcement agencies are teaming up with ICE and federal agents to commit illegal kidnappings and murders of people. Law enforcement is taking a hit. Moreover, the number of those who are suffering or living with PTSD is going up.

Symptoms and Signs

            There is a set of signs and symptoms that define PTSD. For law enforcement, the frequent exposure to traumatic events that involve children, accidents, natural disasters, and violent crimes is a concern. The lack of mental health treatment and support, and organizational stress, such as long shifts, disruptions to sleep and personal lives, and public scrutiny. All of these, mounted together over a long period of time, can cause a person to develop PTSD (Patel, 2025).

            The problem with the lack of mental health support is that it can affect officers' lives. It can lead to addictions, depression, anxiety, suicidal thoughts, affect workplace performance, and issues in the community (Patel, 2025). It can make an officer unprofessional on the job and when dealing with the public, which can spill over and cause more issues than they intended.

Treatment

            Researchers have found evidence that Cognitive Behavior Therapy and/ or Eye Movement Desensitization and Reprocessing have been beneficial to the treatment of PTSD (Hasan, 2024). Eye Movement Desensitization and Reprocessing is a treatment that is backed by evidence that helps the client process their traumatic memories. It is achieved by engaging both sides of the brain through bilateral stimulation, such as tapping and sound (Positive Change Psychological Services, 2025).

             Cognitive Behavioral Therapy, which focuses on changing negative thought patterns, behaviors, and beliefs once they have been identified. CBT is an evidence-based approach to treating PTSD (Team, 2024). Through the process, the client learns to identify triggers that influence their thoughts, behaviors, and beliefs. CBT has been known to treat anxiety, depression, and various other mental health disorders (Positive Changes Psychological Services, 2025).

            However, when combined with journaling, you can write out your thoughts, ideas, and behaviors and identify them through writing. Because I believe speaking to them does not cement them into your reality. When you journal them down, you cannot escape them. They are right in front of you in writing and clear as can be.  

            In conclusion, it is possible to have PTSD, and it becomes a managed disorder. I ask those in law enforcement to seek help if they feel they are dealing with PTSD to get some help. If your department does not have the resources, other agencies can help you. Ask around, ask your union, and even go to organizations that offer mental health services. Thank you for protecting our communities.

 

 

 

 

 

References

American Psychiatric Association. (2024). Diagnostic and Statistical Manual of Mental Disorders (5th ed.). American Psychiatric Association.

 

‌Team, N. editorial. (2024, August 22). PTSD in Police Officers: Comprehensive Guide to Treatment, Recovery, and Support. NeuroLaunch.com. https://neurolaunch.com/ptsd-treatment-for-police-officers/

 

Hazan, J. (2024, December 19). EMDR Therapy vs. Cognitive Behavioral Therapy: Which is Right for You? Modern Therapy Group. https://moderntherapygroup.com/emdr-therapy-vs-cognitive-behavioral-therapy/

 

‌Positive Changes Psychological Services (2025, July 30). Positive Change Psychological Services. Positive Change Psychological Services. https://www.positivechangepsychological.com/articles/combining-emdr-therapy-with-cognitive-behavioral-therapy-cbt-what-you-should-know

 

‌Patel, D. S. (2025, December 22). How Many Active Law Enforcement Officers Suffer From PTSD? - Advance Study. Advance Study. https://advancestudy.org/how-many-active-law-enforcement-officers-suffer-from-ptsd/

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/

 

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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

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