Cultivating Mental Wellness In January... Small Steps To A Healthier You!

Dr. Kesha Nelson, PhD, MSN/Ed, RN, APRN-CNP, PMHNP-BC, ADHD-CCSP

The BLACK Collaborative- Director of Mental Health

January is recognized as Mental Wellness Month, focusing on integrating physical and emotional health to start the year with positive, sustainable habits rather than high-pressure resolutions. It emphasizes self-care, reducing post-holiday stress, and addressing mental health early to build resilience.

Key Aspects of Mental Wellness in January:

• Preventive Care: Proactively managing mental health before issues escalate.

• Holistic Approach: Recognizing that mental health affects physical health, such as heart health and immune system strength.

• Combating "Blue Monday": Addressing the low mood that often occurs in January, with tips like staying active, connecting with others, and seeking help if needed.

• Small Steps: Focusing on gentle routines, such as improved sleep, mindfulness, and setting realistic goals.

Actionable Tips for January

• Practice Gratitude: Start a gratitude journal.

• Connect with Nature: Take walks or spend time outdoors.

• Set Realistic Goals: Avoid overwhelming yourself with large, unsustainable resolutions.

• Limit Stimulants: Avoid using caffeine, alcohol, or food to cope with emotions.

• Seek Support: Utilize resources and supports...

🌱 Individual-Level Supports

Therapy & Counseling:  Licensed therapists, psychologists, or psychiatric providers (including PMHNPs) for talk therapy, medication management, or both.

Peer Support Groups:  Community or virtual groups where people with shared experiences connect (grief, anxiety, parenting, trauma, substance use).

Crisis Support: 988 Suicide & Crisis Lifeline (call/text/chat)

Local crisis lines or mobile crisis teams

Self-care with Structure:  Sleep routines, movement, nutrition, mindfulness, journaling, spiritual practices—especially when paired with accountability or coaching.

🏠 Family & Social Supports

Family Therapy or Psychoeducation:  Helps loved ones understand mental health conditions and learn supportive communication.

Trusted Circles:  Encouraging people to identify 2–3 “safe people” they can call when overwhelmed.

Faith & Cultural Communities:  Pastoral counseling, prayer groups, culturally responsive healing circles, and storytelling spaces.

🏫 Community & Organizational Supports

School-Based Mental Health Services: Counselors, social workers, and trauma-informed programming for youth.

Workplace Supports:  Employee Assistance Programs (EAPs), mental health days, flexible scheduling, and stigma-free conversations.

Community Health Centers: Sliding-scale or low-cost services, often integrating primary care and behavioral health.

⚖️ Structural & System-Level Supports

Access & Equity Initiatives:  Expanding insurance coverage, telehealth access, and culturally competent providers.

Policy & Advocacy:  Supporting mental health parity, funding for community programs, and crisis intervention alternatives to law enforcement.

Training & Education:  Mental Health First Aid, trauma-informed care, and anti-stigma education.

The BLACK Collaborative's BLACKBERRY & JUICE program believes the following:

• You don’t have to go through this alone.

• Support is a strength, not a weakness.

• Healing looks different for everyone—and that’s okay.