Mental Health Awareness Month: A Tip a Day from A Therapist
A Mental Health Tip a Day in May
by Tizita Seifu MA, LPCS | Therapist
This is intended to serve solely as information and not professional advise.
Glad to introduce you to a contributing writer for Tip 14 and a global asset to the field of therapy:
mental health Tip 14
FIGHTING MENTAL ILLNESS STIGMA
IN THE AFRICAN IMMIGRANT COMMUNITY
Mental illness is defined as a prolonged disturbance of a person’s thinking, emotions, perception, and behavior. It is caused by factors such as genetics, living in a stressful environment, culture, or problems in the brain. ANYONE CAN SUFFER FROM MENTAL ILLNESS IF THEY ARE EXPOSED TO THESE FACTORS.
Stigma is a set of negative and usually unfair beliefs that a group of people have about another group or subject. It can also be thought of as a mark of distress, weakness, shame, discredit, and dishonor associated with a particular circumstance.
STIGMA ABOUT MENTAL ILLNESS IN AFRICAN IMMIGRANTS IS OFTEN ROOTED IN THE FOLLOWING:
Lack of scientific information about mental illness
Lack of vocabulary about mental illness.
It is regarded as a spiritual thing.
Wrong perception about the source of mental illness.
Stereotypes associated with shame, danger, aggression, evil spirits, curses, and witchcraft.
Belief that mental illness is a taboo thing, and therefore an uncomfortable topic.
REASONS FOR NOT SEEKING TREATMENT
Most African immigrants believe that sharing your personal struggles to people is wrong. There is a saying, “We don’t take showers in public”, and this belief keeps people who are struggling with mental illness from seeking help. Generally speaking, African Immigrants don’t pay attention to mental health. They also tend to avoid going to the doctor unless they are seriously sick. They also don’t seek mental health services because they do not want to be labeled, isolated, and stereotyped. Seeing a mental health professional is seen as a shameful thing, and those who seek mental health treatment are regarded as “crazy, psychos, and maniacs”. Moreover, most African immigrants don’t have access to mental health care, and it is hard for them to find a culturally competent professional who will understand them.
WHAT MY FELLOW AFRICAN IMMIGRANTS NEED TO KNOW
Mental illness is not only caused by evil spirits, but also by other factors such as living in a stressful environment, genetics, chemical changes in the brain, drugs, and trauma.
Mental illness happens when the brain gets sick. The brain is the master control center that controls thinking, cognition, perception, sensing, behavior, and emotions. When a sickness in the brain occurs, these processes also change.
African immigrants have unique issues that could cause distress such as: racism, daily discrimination, immigration issues, cultural adjustment, being away from their home countries, raising children in a different culture, role changes in families, vulnerability to victimization and xenophobia, prejudice, socioeconomic disadvantage, and communication barriers. These and other problems can potentially cause stress and thus mental health issues.
WHAT TO DO:
Seek help from mental health professionals. Research shows that both medication and therapy work.
Mental health professionals are trained and often trusted people who will treat you with respect, empathy, understanding, high confidentiality, and professionalism in a safe environment.
Go to therapy and stay in therapy.
Don’t hide, judge, label, shame, or isolate people with mental illness.
Remember that stigma keeps people from seeking help.
Understand that reduced stigma saves lives.
Take action so you can live a quality life.
References at bottom of page.
mental health Tip 13
5 Tips to Find a Good Fit Therapist
Understand that finding a Therapist is as much an emotional decision, as it is a logical one. It is normal to have mixed feelings about being in therapy, such as hope about the value of therapy and nerves about the discomfort. A good match therapist will work toward normalizing those feelings and helping you cope.
Specialty or expertise in your areas of concern that is proactively communicated by the Therapist such as on their website
Focused experience in treating or helping with your goals. It can be hard to become deeply familiar or effective with many areas of mental health. Focused services may increase focused impact.
Experience, and evident personal and professional commitment to regard and support your cultural, racial, and spiritual identities, as is relevant to your concerns. The intersections of our identity often do contribute to our experiences and their impact to our mental health.
Relevant and in-depth education and training: Many personal development careers sound alike these days but vary greatly in education, training and experience.
When it comes to mental healthcare and personal development, I prefer at minimum, a Board Licensed Professional Counselor because they have received extensive education, a Master’s degree which takes a minimum of 2 years, passed a national exam, and have over 1,500 hours of post graduate supervised clinical experience before they can practice independently, and are held accountable to standards of ethics and annual training by their licensing board.
Whereas education does not always mean effectiveness, it does often mean extensiveness of resources and experience.
mental health Tip 12
HOW WORKING ON YOUR
MENTAL HEALTH SUPPORTS SPIRITUAL HEALTH
3 key BENEFITS OF MENTAL HEALTH FOR SPIRITUAL HEALTH:
• Increased trust in God’s faithfulness vs being motivated by pressure that compels you to overextend yourself
• Increased rest in the confidence of who you are vs feeling compelled to prove yourself
• Increased freedom to believe God’s Word vs persisting in doubt about what God has revealed
It truly is a cycle of influence, where mental health affects spiritual health and spiritual health affects mental health. Invest in one in healthy ways and you are already likely on the road to investing in the other area in healthy ways. Both do also need focused attention.
These statements are not intended to serve as a guarantee. Circumstances such as more extensive mental health concerns may make it more difficult to experience these outcomes. In such circumstances, continuing professional medical treatment is often in one’s best interest even when results are not quickly perceived.
mental health Tip 11
HOW CULTURE & FAITH
MATTERS IN MENTAL HEALTH
In my prior career I saw people of diverse cultures find it more difficult to find a Therapist that could quickly relate to their life experiences and so, they found it more difficult to get help and benefit from therapy. I first became a Therapist to increase access to effective therapy to diverse communities.
In my clinical training to become a Therapist, I saw the added benefits that healthy spirituality adds to mental health. In addition to professional counseling, I also integrate related topics of healthy faith for those who have interest.
Hi my name is Tizita. I am a Therapist in private practice increasing access to culturally and spiritually empowering professional counseling for concerns and opportunities of career, anxiety and depression.
I hope you are finding these daily tips’ resource helpful; if so let me know by sharing this article or by engaging with the related social media posts. You will find me on most social media @TizitaSeifuLPC
mental health Tip 10:
5 SIGNS IT MAY BE
TIME FOR THERAPY
Regular or persistent discouragement in a perceived or actual area of need.
You notice significant changes in mood or function for at least 2 weeks. 2 weeks may sound like a short time, but when it comes to mental health 2 weeks is actually long enough to meet the criteria for mental illness. As with any health issue, early intervention with a medical professional is always best.
The average person waits 7 years before they think they should start therapy versus starting therapy. I understand though, how hard it is to find a Therapist. If you have noticed significant changes in mood or function over the last 2 weeks, scheduling a therapy session now would be in the best interest of your mental health.
Therapy is not only for problems but also for desirable possibilities. Even when therapy may not be needed for healing or addressing problems, therapy can also be for personal or professional development to further skill up, pursue goals, opportunities and possibilities.
You notice sudden changes in the person. While people grow and change and that is a healthy thing, sudden changes in a person can be a key indicator that therapy is needed. The person does not seem like themselves.
Physician recommends counseling. PCPs or Board licensed health professional are the professionals that can generally best help you determine if you may benefit from counseling. These professionals are trained to inquire of specific symptoms and indicators, to interpret the meaning of those symptoms and to make recommendations in the best interest of your mental health.
As you consider who you know that may need therapy, I hope you also use these signs to check in on yourself. Waiting often makes it more difficult to recover from concerns.
mental health Tip 9
A VALUE OF THERAPY:
THERAPIST’S PERSONAL TAKE
Therapy is for Everyone
I just got out of my therapy session. Yes I am a Therapist in Therapy. I believe everyone can benefit from therapy, when they find a good Therapist. Therapy helps me in many ways, such as helping me to continue to become the healthiest and fullest version of myself.
Therapy: Bringing You Forward
Therapy can help bring the truest and fullest version of you forward. I am Therapist in therapy because I believe that whether you are doing work to heal or for personal and professional development, therapy can be very helpful.
Let us normalize going to therapy as an act of self care and personal and professional investment and growth. Let us reframe the idea that therapy is only for those who have something going wrong or for those who are experiencing mental illness.
God and Therapy
My Therapist confirmed two key things that God has been revealing to me in prayer and in journaling. Sometimes the value of therapy is not only what your Therapist teaches you but also what your Therapist helps you remember and bring your attention back to. Sometimes therapy helps affirm what is already being revealed to you and the things you already becoming aware of.
Therapy: Revelation and Confirmation
Sometimes therapy is not about revelation, new revelation, but confirmation which helps bring relief and confidence. Sometimes therapy provides revelation-a new insight, a new coping skill, a healing take. Sometimes therapy provides confirmation-heightened awareness of thoughts, ideas, or feelings, clarity about the direction you have been sensing you need to take, or clearer awareness of your passion, purpose or priorities.
Therapy: Bringing it Out of You
We are often in life trying to figure out which way should I go? What decision should I make? Sometimes therapy can help affirm and bring out the things that are already in you. Therapy may help you finally acknowledge what you have long known you needed to do. Therapy can offer many things and what we need will vary based on what we are struggling with or working toward.
Schedule Therapy Today
This is your reminder to schedule your therapy appointment today.
mental health Tip 8
MANAGING STRESS:
INTELLECTUALIZING VERSUS FEELING
As a Therapist, I hold compassion for the part of you that feels you have to quickly justify or explain your feelings. This may have taught you to relate to your feelings intellectually but not emotionally; both can offer critical value to your mental health.
You grew up being asked to explain why you were emotionally hurt first versus receiving the initial emotional soothing and security that you needed and did not know how to provide yourself. This can feel like shutting off the faucet despite the pipes continue to fill up with water. It can continue to make it hard to be familiar with feeling your feelings or to know how to manage your feelings in healthy ways. This may have taught you that you immediately have to have an answer or explanation for how you feel, either to yourself or to others.
Becoming more connected with feeling your feelings which is a key part of mental health.
mental health Tip 7
MENTAL HEALTH & PRAYER:
PRAYER FOR PEACE VERSUS ANXIETY
“God thank You that you gave us Your peace that can guard me from anxiety and worry in times of trouble. Help me do my part to experience Your peace and my mental health to live in steady peace.” -Mental Health Prayer
“Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.” -John 14: 27
mental health Tip 6
PEACE: MENTAL & SPIRITUAL HEALTH
Have you ever considered that what you are going through may be both mental and spiritual? Have you ever considered the value of therapy with a Therapist that is trained to explore both the mental health and spiritual solutions?
Link here for more on peace as a mental and spiritual path
mental health Tip 5:
CULTURE & MENTAL HEALTH
As a Therapist, I often talk about the importance of examining which cultural beliefs you may have learned that may be helping your mental health vs hurting your mental health. Even the things that may have been normal for a long time may not be healthy.
Link here for Signs of toxic culture and Coping Skills
mental health Tip 4
GROWTH VERSUS SUSTAINABLE GROWTH
My plant recently taught a key lesson about life and health. For some reason it was focusing all its energy growing just one stem and leaf quickly, even though it is a big beautiful plant with many thriving branches. I was concerned because it was growing the one stem so fast that I wondered if she could sustain the growth, as the one stem grew long and skinny. The stem was growing tall quickly.
I woke up not long after that to find the stem had collapsed from the weight of the quick, fragile growth without the support system to sustain it. That could be us if we focus too much energy in one area of our well-being and do not focus on all key areas for mind, body and spirit health. We may not have the strength to support growth when we are over investing in one area. This was actually a helpful reminder for me as I reflect on this lesson again as I share this with you.
My name is Tizita, a Therapist in private practice. I am glad to support you both proactively either with a Mental Wellness Checkup, where you can come see me one time and see whether you have healthy practices currently to support your mental health.
Or if you know you are stressed, and you already know you are feeling like that broken stem and trying to figure out how to feel balanced and peace and motivated, you can also contact me for Therapy.
mental health Tip 3
MANAGING ANXIETY
You are feeling anxious about what is in front of you. If the opportunity in front of you is healthy and aligned, I want to encourage you to consider taking the first step. Anxiety tends to overestimate perception of risks. Take the first step because the anxiety will often subside as you start to face what you fear. This will also help you realize the challenge is rarely quite as big as it seemed in the midst of the anxiety. I encourage you to take the first step.
Peace from anxiety can come from facing your fear. Peace from God can come from taking faithful action even as you feel afraid and even when you cannot see the whole way forward.
mental health Tip 2
PERSONALITY VERSUS PRIOR COPING SKILL
Has how you once coped become a habit that no longer helps you? For better or worse, we often think of our personality as fixed. What you may think is your personality may in fact be learned behaviors that helped you cope in the past.
Are you naturally observant or did you learn to be very aware as a way to find comfort in uncomfortable circumstances? Are you naturally so analytical and responsible or is that how your mind tries to protect you from perceived risks?
How can you distinguish the difference? You may ask yourself, what parts of my personality do I enjoy? What parts of my personality add stress, anxiety, sadness, or sense of fatigue? Therapy can be a very helpful space to explore what tendencies you have that are working for you or working against you. Contact me if you I can help.
mental health Tip 1
BLACK SEED & MENTAL HEALTH
Black seed (nigella sativa) is clinically proven to improve mental health. Black seed is derived from a plant native to Africa and Asia. I first learned about Black seed from my family from Ethiopia as they told me stories about how they use it for various remedies. I then was amazed by clinical research. Several studies have shown Black seed can improve memory impairment, anxiety, depression, neurodegeneration and pain. I find Black seed so helpful that it is a staple in my home and habits. Consulting with your medical doctor is advised prior to consumption, especially if you are taking medications.
Resources at bottom of page.
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Tizita Seifu is a Licensed Professional Counselor in private practice providing professional counseling, coaching and speaking services locally and internationally. The Journey Inspired is an innovative multi-state professional counseling practice for adults and children navigating anxiety, depression, or career challenges. Services focus on personal and professional development through therapy, coaching, speaking, and clinical supervision.
LATEST:
References:
BLACK SEED AND MENTAL HEALTH
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC9081508/
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4884225/
FIGHTING MENTAL ILLNESS STIGMA IN THE AFRICAN IMMIGRANT COMMUNITY
Armiyau, A. Y. (2015). A review of stigma and mental illness in nigeria. Journal of Clinical Case Reports, 05(01). https://doi.org/10.4172/2165-7920.1000488
Delara, M. (2016). Social determinants of immigrant women’s mental health. Advances in Public Health, 2016, 1–11. https://doi.org/10.1155/2016/9730162
Lund, C. (2018, February 8). Why Africa needs to start focusing on the neglected issue of mental health. Retrieved May 30, 2024, from The Conversation website: http://theconversation.com/why-africa-needs-to-start-focusing-on-the-neglected-issue-of-mental-health-91406