Mental Health Awareness Month: A Therapist’s Reflection, and Tools to Support You

May is Mental Health Awareness Month—a time to break the silence, challenge the stigma, and reconnect with what it means to take care of our emotional and psychological well-being. As a therapist, I see the importance of this work every day. But this month isn’t just about my professional life—it’s deeply personal.

I became a therapist because I believe in the power of connection and healing. I’ve worked with children overwhelmed by anxiety, teens navigating identity and peer pressure, and adults trying to make sense of past wounds. I’ve walked alongside individuals in crisis, and I’ve seen how a single moment of empathy, a well-timed question, or a grounding breath can make a difference.

Why Mental Health Matters—To All of Us

Mental health isn’t just about diagnosis—it’s about the full range of being human. It’s about how we cope with stress, relate to others, make decisions, and manage the ups and downs of daily life. Everyone struggles sometimes. What matters is that we learn how to struggle skillfully—with support, with tools, and with kindness toward ourselves.

In honor of Mental Health Awareness Month, I want to share one technique I often use in therapy, blending Cognitive Behavioral Therapy (CBT) and Mindfulness—two approaches backed by decades of research and clinical success.

A Grounding Technique: “Name It to Tame It” 

When emotions feel overwhelming, our thoughts can spiral. One simple, science-backed strategy is to pause, notice, and name what’s happening.

Here’s how:

Pause: Stop and take a deep, slow breath. Bring your awareness to the present moment.

Notice: What physical sensations are you feeling? Where is the tension in your body? What thoughts are running through your mind?

Name: Identify the emotion without judgment—"I’m feeling anxious," "I’m frustrated," or "This is sadness." Just naming the feeling starts to regulate the nervous system (this is where the phrase name it to tame it comes from).

Challenge the Thought (CBT step): Ask yourself:

Is this thought 100% true?

What’s another way to look at this?

What would I say to a friend feeling this way?

Refocus: Choose one small action that supports your values or brings relief—drink water, step outside, text a friend, or write it down.

This practice may seem simple, but done regularly, it helps build awareness and emotional flexibility—key skills in mental wellness.

Helpful Resources

If you’re ready to explore more, here are some trusted resources I often recommend:

Crisis Support:

988 Suicide & Crisis Lifeline – Dial or text 988 for free, 24/7 support.

Crisis Text Line – Text HOME to 741741 for support from a trained crisis counselor.

Therapy & Support:

Psychology Today Therapist Directory

National Alliance on Mental Illness (NAMI) – Education, support groups, advocacy

Therapy for Black Girls | Latinx Therapy | Inclusive Therapists

Apps for CBT & Mindfulness:

MoodMission – CBT-based strategies for depression and anxiety

Insight Timer – Free guided meditations and mindfulness practices

Woebot – A friendly, AI-driven CBT chatbot

This month—and every month—my hope is that more people feel safe to speak up, to reach out, and to know they’re not alone. Healing is possible, and help is real. Whether you're in therapy, considering it, or simply exploring ways to care for your mental health, know that every small step matters.

You don’t have to be in crisis to deserve support. Sometimes, all it takes is one moment of awareness to begin a new path.

Be gentle with yourself. Be proud of your progress. And remember: you're not alone in this.

— A Therapist Who Believes in You

For more information about the services that Blackberry Counseling Center has to offer, feel free to email contact.blackberry@blackberrycounselingcenter.com or call (217) 471-4229. Visit our Clinicians page to learn who might be a good fit for you.