In honor of Minority Mental Health Month, Venice Family Clinic therapist Hypatia Ostojic shares four ways we can take care of our mental health.

1. Identify negative narratives and reframe them
Reframing is a practice that encourages us to challenge the unhelpful and often untrue beliefs we have about ourselves. People of color in particular face systemic and structural issues in the United States that may affect our daily thoughts about what we are able to do and achieve.

We may blame ourselves for conditions that are out of our control or convince ourselves that traumas we have endured are our fault. This inequality may feel like personal failure unless we understand and reframe our thoughts about our struggles.

It takes patience to identify and then replace these negative beliefs, but doing so can help you have a more positive mindset overall. Try saying:

• “I am worthy and lovable no matter what,” instead of “I’m not good enough.”
• “It hurts that there are forces (inflation, long hours, borders, social isolation) that get in the way of bonding with my loved ones the way I wish I could,” rather than saying “I am letting everyone down.”
• “Bad things happen to good people all the time” instead of “This is my fault,” or “I am to blame for the things that happen to me.”

2. Prioritize rest and recovery
Our society expects and prizes over-functioning. Whether that’s working too much – without complaining, of course! – or mediating our familial stress or managing the majority of unpaid household responsibilities (a.k.a. “second shift”), we are expected to constantly be on-the-go.

The chronic stress this creates can take us into autopilot mode and disconnect us from our joy. Instead of just pressing on, it is important that we prioritize rest and recovery.

This can take many forms, such as meditation, breathwork, dancing, hikes or yoga. During these practices, we can help ourselves to reframe our thoughts about rest by repeating affirmations such as “doing nothing is good for my soul.”

3. Don’t feel bad about your negative thoughts and emotions
We all experience negative thoughts and emotions like anger, sadness, jealousy, regret and shame. By holding compassion towards our personal pain – and even our coping mechanisms that have negative consequences – we can start to acknowledge the source of our problems. This gives us more control in situations where we might feel powerless and begin the work of healing.

Start practicing acceptance for your situation by repeating, “I care about this pain.”

4. Turn to your community

Many of the traumas and struggles faced by people of color are common or communal struggles. It can be powerful and rejuvenating to face these “we problems” as part of a larger community and learn to rely on others rather than just ourselves. Find support groups with peers through grassroots organizing projects or local faith groups. Gathering in community opens up pathways toward new learnings and can help us find new ways to approach the mental and emotional problems we face every day.

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If you found these tips helpful, you might be interested in starting your therapy journey today.

Ask for a referral to a behavioral health professional at your next appointment with your medical provider.

You can begin your healing journey today with one request.