I Wish I Would Have Known

Series 4: Mental Health Edition

🗣 “Strong mental health comes from us taking a few moments daily to do things like meditate, breathe, and engage in activities that promote happiness to our individual experiences.” - Sean Cook @zm_solo.q

Today, BBNG challenges you to dedicate 5 minutes ⏰ of your day towards strengthening your mental health! 🧠

You can:

🧘‍♀️ Meditate

📝 Journal

🌬 Do breathing exercises

🏋️‍♀️ Workout

☀️ Go outside

💡 Create something

❤️ Do something that makes you happy!

What are you going to do for your 5 minute mental health challenge? Comment 💬 below!

Want to share that mental strength? Challenge and tag your friends!

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #anxietyrelief #anxietyhelp #anxietydisorder #anxietysupport #selfcare #selfcaretips #selflove #laugh #love #bridgebuildersng #iwishiwouldhaveknown #bayarea #explorepage

According to the CDC, there are different types of anxiety disorders.

Separation Anxiety

Phobias

Social Anxiety

General Anxiety

Panic Disorder

Anxiety can be scary and debilitating. 😰But, there are relaxation exercises you can use to help you manage your symptoms. 😌

One of them is called box breathing.

Picture a box in your mind. 🔲

1st - Inhale to the count of 4️⃣ as you imagine tracing the first side of the box

2nd - Hold your breath to the count of 4️⃣ to trace the top of the box

3rd - Inhale to the count of 4️⃣ to trace the second side of the box

4th - Hold your breath to count of 4️⃣ to trace the bottom of the box

Build, breath, and retrace the outline of your box as many times as you need to feel calm, relaxed, and safe!

Try box breathing and then comment 💬below with how you feel!

Tag a friend below to share this relaxation exercise with!

And save this post for future reference!

Today, BBNG challenges you to dedicate 5 minutes ⏰ of your day towards strengthening your mental health! 🧠

You can:

🧘‍♀️ Meditate

📝 Journal

🌬 Do breathing exercises

🏋️‍♀️ Workout

☀️ Go outside

💡 Create something

❤️ Do something that makes you happy!

What are you going to do for your 5 minute mental health challenge? Comment 💬below!

Want to share that mental strength? Challenge and tag your friends!

According to the CDC, ADHD, behavior problems, anxiety, and depression are the most commonly diagnosed mental disorders in children.

However, you don’t need to be diagnosed with a mental illness or disorder to start taking care of your mental health. 🧠

Here’s what you can do now:

❤️ Check-in with your loved ones often

🥰 Add self-care into your routine

🥗 Eat a balanced diet and lots of fruits and vegetables

👟 Get active

💧 Drink lots of water

💤 Get 8 hours of sleep

🧘‍♂️ Practice relaxation exercises

For more information register for our Mental Health Workshop on 12/2 from 6 PM-8 PM!

Link in bio!

🗣 “What I wish I’d known about mental health is that it’s normal.” - Bre @ewc_bymsbre

Bre, an independent education writing and career coach who works in both education and mental health, explains that there is a lot of negative stigma around mental health, but there shouldn’t be.

Here are 4 key takeaways Bri wants you to know:

🧠 Mental health consists of your spiritual, social-emotional, and physical well-being.

😰 Everyone goes through mental health challenges.

⏳Mental health challenges don’t last forever.

📞It’s okay to reach out and ask for support.

Drop a ❤️ in the comments below to show your support of normalizing mental health!

🗣”Growing up, I would have liked to have known a lot more about mental health and how it affects the Black community as a whole and as individuals. Many of us grew up being told to just pray about it or to not even speak on things you may be struggling with” - @sydney.symone

According to American Psychiatric Association, African Americans experience the following barriers to mental health services:

-Stigma associated with mental illness -Distrust of the healthcare system -Lack of providers from diverse/ethnic backgrounds -Lack of culturally competent providers  -Lack of insurance, underinsurance.  

To help overcome these barriers many organizations and individuals have created resources. Here are just some of the many BIPOC mental health and wellness experts that you can follow:

@nedratawwab

@therapyforblackgirls

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #blackmentalhealth #bipocmentalhealth #anxietyrelief #anxietyhelp #anxietydisorder #anxietysupport #depression #selfcare #selfcaretips #selflove #laugh #love #bridgebuildersng #iwishiwouldhaveknown #bayarea #explorepage

Depression can cause major emotional and behavioral changes.

Be aware of these early warning signs 🚨:

-Eating or sleeping too much or too little

-Isolating from others

-Indifference towards hobbies and activities that used to bring you joy

-Having low or no energy

-Feeling numb, helpless, or hopeless

Know that there are resources and people who want to help and support you.

You are loved. 😍

You are important. 😘

You matter. ❤️

If you or somebody you know needs support, feel free to reach out and check out these resources:

Mental Health America @mentalhealthamerica

National Alliance on Mental Health @namicommunicate

Crisis Text Line - Text “HELLO” to 741741

National Suicide Prevention Lifeline - Call 1-800-273-TALK (8255)

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #blackmentalhealth #bipocmentalhealth #anxietyrelief #anxietyhelp #anxietydisorder #anxietysupport #depression #depressionsupport #selfcare #selfcaretips #selflove #laugh #love #bridgebuildersng #iwishiwouldhaveknown #bayarea #explorepage

🗣”Mental health. What do you think about when you hear those two words?” - @monayloveee

In honor of #wellnesswednesday, we’re going to go over what mental health means.

According to the CDC, “Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act.”

There is a lot of stigma and negativity associated with mental health.

Let’s change that!

Here are 4 positive affirmations about mental health:

💚 It’s normal for my feelings to change.

💚 It’s okay for me to feel how I feel.

💚 My feelings are valid.

💚 My mental health will change and I am allowed to go through mental health challenges.

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #blackmentalhealth #bipocmentalhealth #anxietyrelief #anxietyhelp #anxietydisorder #anxietysupport #depression #depressionsupport #positiveaffirmations #selfcare #selfcaretips #selflove #laugh #love #bridgebuildersng #iwishiwouldhaveknown #bayarea #explorepage

Our mental health affects how we handle stress.

We can’t avoid the stressors of life, but we can manage our stress by:

👟Getting active

💤Getting plenty of rest

📝Breaking down large tasks into smaller tasks

💕Connecting and spending time with friends and family

How do you manage your stress? Comment below 💬!

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #blackmentalhealth #bipocmentalhealth #anxietyrelief #anxietyhelp #anxietydisorder #anxietysupport #depression #depressionsupport #positiveaffirmations #stressmangaement #selfcare #selfcaretips #selflove #laugh #love #bridgebuildersng #iwishiwouldhaveknown #bayarea #explorepage

🗣”What I wish I knew is that it is okay to have some me time. It’s okay to do nothing, if that means that I am taking care of my mental health and getting the rest that I need to make sure I can take care of the people around me.” - @_frances.marie

It is admirable to want to help, support, and take care of others.

But, you shouldn’t do it at the expense of your mental health. 😰

It’s okay to put yourself first. 🥰

Taking care of yourself is not selfish. It's self-care. ❤️

When you take care of yourself you become your best self. When you are your best self you can help others become their best selves.

Refrain from “doing too much” by doing a self check-in and asking yourself:

❤️How am I feeling?

❤️Do I have the mental, physical, or emotional energy to do this right now?

❤️Do I have the time to work on this?

❤️What have I done just for myself today?

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #blackmentalhealth #bipocmentalhealth #anxietyrelief #anxietyhelp #anxietydisorder #anxietysupport #depression #depressionsupport #positiveaffirmations #stressmangaement #selfcare #selfcaretips #selflove #laugh #love #bridgebuildersng #iwishiwouldhaveknown #bayarea #explorepage

🗣“What I wish I would have known about my own personal mental health was actually being able to talk to somebody because I feel like growing up I had a pretty rough upbringing and I feel like nobody was able to relate to me. And because I didn’t understand that and because I thought that all therapists or counselors were all white and didn’t understand my own personal struggle it caused me to not get the help that I needed.” - @s._wright

Wanting a doctor who looks like you and understands your culture is valid.

You should be listened to, heard, represented, and treated with compassion.

Here are 3 resources to help you find BIPOC mental health care professionals:

Black Mental Wellness @blackmentalwellness

Black Mental Health Alliance @black_minds_matter_

Black Emotional And Mental Health (BEAM) @_beamorg

Here is a list of questions from the National Alliance on Mental Health that you can ask healthcare professionals to check on their cultural competency.

- Have you treated other African Americans?

- Have you received training in cultural competence or African American mental health?

- How do you see our cultural backgrounds influencing our communication and my treatment?

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #blackmentalhealth #bipocmentalhealth #anxietyrelief #anxietyhelp #anxietydisorder #anxietysupport #depression #depressionsupport #positiveaffirmations #stressmangaement #selfcare #selfcaretips #selflove #laugh #love #bridgebuildersng #iwishiwouldhaveknown #bayarea #explorepage

According to the University of Texas Medical Branch, teenagers need to complete 4 psychological tasks to become functional and well-adjusted adults.

These tasks are categorized as:

- Independence

- Body Image

- Peer Relationship

- Identity

Being aware of these tasks may help you better understand your thoughts, feelings, and emotions.

- It’s normal to want to be independent and do things on your own.

- It’s normal to care about how you look.

- It’s normal to want to feel accepted by your peers.

- It’s normal to want to have your own identity.

If you have ever wondered why you’re feeling what you are feeling, being aware of these tasks may help you better understand yourself.

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #blackmentalhealth #bipocmentalhealth #anxietyrelief #anxietyhelp #anxietydisorder #anxietysupport #depression #depressionsupport #positiveaffirmations #stressmangaement #selfcare #selfcaretips #selflove #laugh #love #bridgebuildersng #iwishiwouldhaveknown #bayarea #explorepage

🗣“What I wish I would have known about mental health when I was younger was that mental health plays the ultimate role in your life. It is ongoing. It ebbs and flows. It evolves. As you change, it changes.” - @akaz9095

Here are 4 key points to takeaway from this video:

💗Your mental health changes as you change.

💭Your thoughts and feelings are temporary.

🤔Acknowledge your thoughts and feelings, but let them go.

✅Take accountability for yourself. Don’t let your thoughts and feelings turn into excuses.

Here are questions you can ask yourself to check on your mental health and keep yourself accountable:

💭How am I feeling today?

💭What is something that I need to let go of?

💭Am I making up an excuse?

💭What can I do that is in my power?

💭What can I learn from this situation?

Give this a ❤️ and save this post to get quick access to these self accountability questions in the future.

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #blackmentalhealth #bipocmentalhealth #anxietyrelief #anxietyhelp #anxietydisorder #anxietysupport #depression #depressionsupport #personalaccountability #personaldevelopment #positiveaffirmations #stressmanagement #selfcare #selfcaretips #selflove #bridgebuildersng #iwishiwouldhaveknown #bayarea #explorepage

🗣“I wish I would have known that therapy is not just for white folk. And I've learned that and I've been going through my own therapeutic journey over the last year. And, my God, it has changed not only my perspective on things, but it has changed my spirit and it has changed the confidence that I walk about in life now. And I’m appreciative of that journey.” - @djinspiresall

📚According to the National Alliance on Mental Illness, many Black communities have a hard time discussing mental health. In fact, NAMI cited a study by Earlise Ward, Jacqueline C. Wiltshire, Michelle A. Detry, and Dr. R. L. Brown called “African American Men and Women’s Attitude Toward Mental Illness, Perceptions of Stigma, and Preferred Copy Behaviors,” that showed that:

🗣“63% of African Americans believe that a mental health condition is a personal sign of weakness.”

Therefore, this may explain why the idea that “therapy is not for us” is so widespread in the Black community.

However, having a mental health condition is not a sign of weakness.

You are not weak. ❤️

You are strong. ❤️

It takes strength to battle a mental health condition and it takes strength to ask for help. 💪🏾

Therapy isn’t just for White, Black, Asian, Latinx, or one race or ethnic group of people.

Therapy also isn’t just for people with mental illnesses or disorders.

Therapy is for anyone who needs help or guidance sorting through their thoughts, emotions, and conflicts.

Here are 3 resources to help you find BIPOC mental health care professionals:

Black Mental Wellness @blackmentalwellness

Black Mental Health Alliance @black_minds_matter_

Black Emotional And Mental Health (BEAM) @_beamorg

Everyone should be able to have a culturally competent therapist so remember:

If you do not like your therapist, you are allowed to change therapists.

If you do not like how your treatment is going, you are also allowed to tell your therapist and make a new plan.

Communicate with your therapist.

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #blackmentalhealth

#bipocmentalhealth #bipoc #iwishiwouldhaveknown #bridgebuildersng

We’re sharing the 4 types of parenting styles to inform you on their differing effects on teens.

Authoritative Parenting

↪️This is the parenting style that creates the best relationships among teenagers and their parents because parents will set out specific reward-punishment systems using teenagers' inputs.

Authoritarian Parenting

↪️This type of parenting is different from Authoritative parenting because the parents do not take in teenagers' inputs. They like to control every aspect of the teenager's life.

Permissive Parenting

↪️This type of parenting rarely enforces rules. Parents can be too forgiving and lenient when teenagers make mistakes.

Neglectful Parenting

↪️This type of parenting can be harmful because teenagers have to grow up on their own without guidance.

No one has a perfect relationship with their parent(s) or guardian.

Disagreements, conflicts, and arguments occur. This can lead to feelings of frustration, sadness, and anger. 😖😢😡

Here are 6 tips to help you (whether you are a teen, parent, or guardian) communicate effectively and respectively the next time there is a conflict.

✅Use “I” language not “you” language. Using “I” conveys personal responsibility and using “you” conveys a tone of accusation.

✅Be honest. Lying makes things worse.

✅Refrain from name-calling.

✅Listen first, then respond.

✅Acknowledge when you’ve done something wrong and then provide a solution.

✅Create a support system for yourself filled with peers, siblings, friends, teachers, coaches, other family members that you can trust and confide in.

Regardless if you are an adolescent or an adult, you should always treat others with respect. ❤️

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #blackmentalhealth #bipocmentalhealth #bipoc #anxietyrelief #anxietyhelp #anxietydisorder #anxietysupport #depression #depressionsupport #personalaccountability #personaldevelopment #positiveaffirmations #stressmanagement #parentingstyles #communicationtips #effectivecommunication #selfcare #selfcaretips #selflove #bridgebuildersng #iwishiwouldhaveknown #bayarea #explorepage

59% of U.S. teens have been bullied or harassed online. This is also referred to as cyberbullying.

Forms of cyberbullying include

❗️Offensive name-calling

❗️Spreading of rumors

❗️Receiving unwanted photos

❗️Receiving nonstop questions from strangers

❗️Physical threats

❗️Exposure of private pictures

According to stopbulling.gov here is what you should do if you are being bullied:

✅Don’t respond to or forward cyberbullying messages.

✅Keep evidence of cyberbullying - record dates, times, and descriptions of cyberbullying. Save screenshots, emails, and text messages.

✅Block the person who is cyberbullying you.

✅Report cyberbullying to online service providers, law enforcement, and schools.

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #blackmentalhealth #bipocmentalhealth #bipoc #anxietyrelief #anxietyhelp #anxietydisorder #anxietysupport #depression #depressionsupport #personalaccountability #personaldevelopment #positiveaffirmations #stressmanagement #stopbullying #communicationtips #effectivecommunication #selfcare #selfcaretips #selflove #bridgebuildersng #iwishiwouldhaveknown #bayarea #explorepage

Happy Thanksgiving! 🦃🍁🍂🍃🥧🍽 We are so grateful for all your love and support. Thank you for all the likes, comments, shares, and for helping us spread our mission. ❤️

🗣“Mental health includes our emotional, psychological, and social well-being. It affects how we think, feel, and act. Mental health is important at every stage of life, from childhood and adolescence through adulthood.” - from the CDC

Knowing how to take care of and strengthen your mental health is a life skill that you will continuously benefit from. 🧠❤️💪🏾

✅Come to our Mental Health Workshop so that one day you won’t say, “I wish I would have known.”

✅Come to this workshop to gain the tools, resources, support, and knowledge now.

🗓 Join us on Wednesday, December 9th

⏰ 6PM-8PM

📍Via Zoom

✉️ RSVP @ www.bridgebuilders.org

🔗Link in Bio

#mentalhealth #mentalhealthtips #mentalhealthawareness #mentalhealthmatters #mentalhealthworkshop #mentalhealthforyouth #youth #education #blackmentalhealth #bipocmentalhealth #bipoc #anxietyrelief #anxietyhelp #anxietydisorder #anxietysupport #depression #depressionsupport #personalaccountability #personaldevelopment #positiveaffirmations #stressmanagement #communicationtips #effectivecommunication #selfcare #selfcaretips #selflove #bridgebuildersng #iwishiwouldhaveknown #bayarea #explorepage