Mental Health Awareness Month, Unfiltered: Some thoughts from a therapist
- 49 minutes ago
- 4 min read
As a therapist who has worked in and studied the mental health field since 2011, taking a moment to shine a spotlight on mental health can feel daunting. Looking back, it seems the mental health field has grown and evolved nearly as much as the tech industry. They are drastically different fields, but the shifts in conversations and work have been strikingly parallel. There is so much information now about mental health, the brain, emotions, and relationships, and that is closely tied to the growth of technology and the information at our fingertips. I believe there is still growth and work to do in the mental health field, including how we can better care for individuals and recognize the impact on families and relationships.
Celebrating where the mental health field was and where it is now is important. I remember when topics like depression were not talked about. We may have learned psychology in school, but it was never shared in a way that felt personal or practical. Today, we have so much information, and it is often shared on personal platforms like social media. Some of this can be negative, but I choose to focus on the positive. I was able to learn about perinatal depression and postpartum depression because other women and therapists shared their experiences online. I want to take some time to look at the positives, share small steps you can take to support your mental and emotional health, and offer a few simple ways you can respond when someone opens up about their mental health this Mental Health Awareness Month.
Mental Health Awareness Month is an invitation to:
Name what is real. Anxiety, depression, trauma, ADHD, grief, burnout, postpartum changes, and relationship stress are not character flaws.
Reduce shame. Struggling does not mean you are broken. It means you are human.
Increase access to support. Education matters, but access to care and community matters too.
Practice compassion. For yourself, and for other people who are carrying invisible weight.
Continue to education. We can learn so much from others and ourselves
Major U.S. mental health milestones include:
1843 - Dorothea Dix launches reform campaign;
1909 - National Committee for Mental Hygiene founded;
1946 - National Mental Health Act;
1949 - NIMH created;
1955 - Mental Health Study Act and Mental Health America founded;
1963 - Community Mental Health Act;
1965 - Medicaid and Medicare begin covering mental health services;
1975 - Education for All Handicapped Children Act (special education rights);
1990 - ADA signed;
1996 - HIPAA privacy protections;
1999 - Olmstead v. L.C. affirms right to community-based care;
2008 - Mental Health Parity and Addiction Equity Act;
2010 - ACA expands mental health coverage as an essential health benefit;
2014 - “full parity” rules implemented;
2016 - 21st Century Cures Act (major mental health system reforms);
2022 - 988 Suicide and Crisis Lifeline goes live nationwide.
Here’s some small places you can start to grow, learn about yourself, and take care of your mental health,
7 small ways to support your mental health (without trying to “fix” yourself)
These are intentionally small. They are meant to fit into real life.
Make your next step tiny.
If the goal is “take care of my mental health,” the next step might be: drink water, open the blinds, take a 3-minute walk, or text one trusted person.
Name the feeling instead of arguing with it.
Try: “I notice I am feeling anxious.”
This is different from: “I should not feel this way.”
Practice nervous system support, not just mindset work.
Try one:
Exhale longer than you inhale for one minute.
Put one hand on your chest and one on your stomach.
Do a quick body scan from head to toes.
Step outside and notice five things you can see.
Shift the inner critic into a protector.
If your inner critic is loud, it is often trying to keep you safe.
You can respond with: “Thank you. I know you are trying to help. I am listening, and I am choosing a kinder approach.”
Set one boundary that protects your peace.
A boundary can be:
logging off earlier
not responding immediately
saying no without a long explanation
limiting contact with someone who drains you
Do a “support inventory.”
List what supports you already have.
Then ask: what is missing?
Support can include therapy, friends, a faith community, movement, medication, accountability, or practical help.
Lower the bar for self-care.
Self-care does not have to be expensive, aesthetic, or time-consuming.
Sometimes it is:
feeding yourself
getting to bed earlier
taking the pressure off
letting something be “good enough”
What to say when someone opens up about their mental health
If someone shares something tender with you, you do not have to have the perfect words.
Here are a few options:
“Thank you for telling me.”
“I am really glad you shared this.”
“Do you want me to listen, help problem-solve, or just sit with you?”
“What would feel supportive right now?”
What to avoid:
“At least…”
“You should just…”
“Everything happens for a reason.”
Even well-meaning words can feel like dismissal when someone is hurting.
When to consider professional support
You do not need to wait until you are in crisis to get help.
It may be time to reach out if:
you feel stuck in patterns you cannot shift alone
your anxiety or mood is interfering with daily life
you are experiencing trauma symptoms
you are overwhelmed, numb, or constantly on edge
your relationships are impacted by reactivity, shutdown, or disconnection
Therapy can be a place to learn tools, find language for your experience, and feel less alone in it.
A closing reminder
Mental health awareness is not about becoming someone else. I usually say that life doesn’t need to feel that heavy. Talking to someone, understanding your mental health, how you are wired, and the patterns you are living in can be a game changer. Mental health is about coming home to yourself with honesty and compassion.
If all you can do right now is take one small step, that counts.
You are not behind.
You are human.
If you need immediate support:
If you are in danger or feel unable to stay safe, call your local emergency number.
In the U.S., you can call or text 988 for the Suicide & Crisis Lifeline.
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Hannah Lynn Miller is a therapist who offers warm, practical, and grounded support for people feeling anxious, overwhelmed, burned out, or stuck in unhelpful patterns. Hannah's approach helps clients build real-life tools and create meaningful change with honesty, compassion, and clarity.
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