January is Mental Wellness Month

In efforts to promote the importance of maintaining good mental health, the month of January has been designated as “Mental Wellness Month”. With nearly one in five U.S. adults living with mental illness (NIMH, 2022), it is important that we all take the time to check in on our mental health. Those who have suffered from trauma are often at higher risk of experiencing mental illness. The Adverse Childhood Experiences (ACEs) study correlated that those with four or more ACEs were more likely to suffer from anxiety, depression, or substance abuse (CDC, 2021) and up to 2.7 times more likely to idealize or commit suicide (Thompson MP, Kingree JB, Lamis D, 2019). To combat these statistics, Benchmarks’ trauma initiatives work to bring awareness and support for child welfare involved youth and families who have experienced trauma. Through the use of screening and providing a Trauma-intensive Comprehensive Clinical Assessment (TiCCA), specially trained clinicians are able to assess trauma-related needs and provide whole-child recommendations for the family and social worker to help develop a holistic and trauma-informed service plan.

We recognize that there are many parts that make up an individual’s overall wellbeing. In honor of Mental Wellness Month, we would like share examples of activities that can be done to support the many facets of mental wellbeing. Below, we even share a few examples of recommendations seen in the TiCCA!

Cognitive Wellness: An individual’s capacity for knowledge, insight, and confidence.

• Learn a new skill – Sign up for a class you are interested in, read a book about an interesting topic, or find an online skill sharing class. Creative hobbies can provide a sense of achievement and mastery which has been shown to bolster self-confidence and reduce the risk of re-traumatization. (NCTSN, 2020).
• Reflect on what you learned in the past year - Give yourself credit for gaining insight or confidence in a specific area. This helps build a positive self-view which can support mental wellness (NCTSN, 2020).

Physical Wellness: An individual’s physical health and how one’s body feels and functions.

• Visit your doctor – Many of us put our physical health on the back burner. If you haven’t had a checkup in a while, go ahead and make yourself an appointment! Physical health and mental health are interconnected (NAMI, 2023), so attending an annual physical health checkup is an opportunity to get a current assessment of your physical health to ensure you are taking the proper steps to care for yourself (UT Physicians, 2020).
• Exercise – Regular exercise has been shown to have many positive mental and physical health effects. In addition to exercise being shown to elicit “feel-good” chemicals like dopamine and endorphins (CDC, 2022) research has shown that those who exercise regularly were 25% less likely to develop depression or an anxiety disorder over a 5-year span (ADAA, 2022).

Emotional Wellness: An individual’s ability to experience, manage, or navigate a broad range of feelings and emotions.

• Keep a journal – A 2018 study published by Cambridge University shows that keeping a journal effectively reduces physical symptoms associated with stress and anxiety, can help organize thoughts and ideas, make sense of difficult emotions, and can help map out next-steps (Baikie K, Wilhelm K, 2005).
• Attend therapy – A therapist can help guide you through difficult emotions by teaching coping mechanisms, how to process feelings and emotions, how to gain perspective over and past experiences, or by simply acting as a sounding board in various situations.

Social Wellness: The state of or ability of a person to create, maintain, and sustain healthy connections and community.

• Volunteer – Volunteering has been shown to promote self-esteem, reduce stress, increase feelings happiness and connection to one’s community and is a great way to meet friends with similar interests, goals, and beliefs (NAMI, 2022).
• Make it a date – Schedule regular visits with family, friends, and other important social connections! Regular connection is shown to greatly support overall wellbeing and healing. Having at least one strong supportive relationship is the single greatest factor for building resilience and healing from trauma. (National Scientific Council on the Developing Child, 2015).

Spiritual Wellness: An individual’s connection to a belief system.

• Practice gratitude –Whether expressing it to a specific spiritual figure or in a gratitude journal expressing gratitude can improve one’s overall sense of wellbeing and mood. Practicing gratitude and other behaviors consistent with a person's belief system has been shown to increase the release of "happy hormones" like dopamine, serotonin, oxytocin, norepinephrine, and endorphins (Mayo Clinic, 2022).
• Incorporate spiritual practice into your daily life – Studies have shown that spiritual practice can help individuals cope with trauma or difficult diagnosis, reduce anxiety, stress, anger, and depression, enhance the quality of life, and increase feelings of inner peace and hope ( Department of Public Health, 2018). It is important to note that spirituality can look different for everyone, so find what works best for you!

Occupational Wellness: An individual’s ability to maintain employment or obtain job satisfaction. This includes setting or attaining career goals.

• Seek development—If you are interested in changing or advancing in your career, taking a professional development course can be rewarding and pay off. As mentioned above, skill building can have a direct effect on self-confidence which supports mental well-being.

Financial Wellness: An individual’s ability to provide for themselves and their family. This may vary from individuals to individual but often includes ability to afford necessities and certain comforts.

• Create a budget - Creating a budget helps you stay in control of your money and reduces the likelihood of financial difficulties that can affect your mental health (Mental Health & Money Advice, 2018).
• Use your resources—If you are struggling with finances, you are not alone! Take advantage of resources such as a local credit union that provides financial planning, local social services office, or free online tools to that help improve financial literacy.

Personal Wellness: An individual’s personal interests, sources of joy and fulfillment, and self-image.

• Make time for things you enjoy—Taking time to make sure you spend a little time each day or week helps reduce stress, improve social connection which can decrease symptoms of depression and anxiety (USU, 2021).
• Practice self-acceptance – Remember that you are a unique individual. Appreciate your quirks and accept yourself for who you are! Positive self-image is a building block for growth and achievement which has been shown to increase resiliency and mental wellness.

There is never a one-size-fits-all approach to maintaining mental health and wellbeing, however it does require consistent effort and self-reflection. Take time to evaluate what has been working for you and what has not. Are there things you can add or remove from your daily or weekly schedule that will improve your overall wellbeing? Don’t be afraid to seek support or ask for help if you feel you are struggling with your mental health and are not sure where to start. Asking for help when you need it could be the very thing that helps you overcome barriers and meet your goals. For those who have experienced trauma, there are specific treatments available to support healing after trauma. The new year is a great time to focus on your mental wellness and begin to take small steps to improve your mental health, but don’t forget to pat yourself on the back for how far you’ve already come!