6 Way To Prioritize Yourself On World Mental Health Day And Beyond

If you ask me, every day should be World Mental Health Day. When I was younger, I couldn’t wait to be an adult. Now that I’m here and have survived 40 years on a planet that has endured a couple of recessions, mass shootings, racial injustices, a buffoon in office for four years, a buffoon turned felon running for office again, and horrendous natural disasters, I can confirm that earth is mentally, emotionally, and spiritually exhausting. Between the bills, cost of living, and the overwhelming stress of capitalism, I’ve considered suing my parents for distress. We’ve lived through eventful times, not to mention the silent battles we experience in our private lives. One of the most profound lessons I’ve learned is that everyone is going through something; they just carry it differently. With all the competing factors that affect our mental health, self-care should be a priority instead of a luxury. Self-care has become a buzzword that can be hyper-focused on the luxurious side of life. Want that expensive purse? Buy it in the name of self-care. Need your hair done? Self-care, baby! And while you’re at it, get your nails done, too, because you deserve it! Maintenance and upkeep are important to your well-being, but so are simple pleasures like going for a walk or decluttering your space.

Tis the season for Seasonal Affective Disorder

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World Mental Health Day is recognized a few weeks into the Fall, on October 10. It’s the perfect prelude for the seasonal depression baddies who already feel the serotonin slowly seeping out of their bodies. The decrease in sunlight and frigid weather might make you want to crawl under a rock for the next couple of months, and I’m right there with you. According to Laurie Singer MS., LMFT, BCBA, a licensed Psychotherapist, Board-Certified Behavior Analyst and Family/Child therapist, seasonal depression is no laughing matter. “Seasonal Affective Disorder, better known as SAD, has been said to impact between 5 and 10 percent of Americans and is much more common in adult women,” she says. “There’s a variety of factors that go into why some are impacted, but the key contributor is a loss of serotonin due to less sunlight. Symptoms can range from mild listlessness and irritability to more debilitating symptoms. In many cases, those affected by SAD also have corresponding mental health issues such as anxiety and depression. And as SAD almost always occurs during the winter months, the added stress and expectations of the holidays can exasperate it.” This year, we’re taking a proactive approach to World Mental Health Day and seasonal depression. It might feel selfish to others, but self-preservation is vital to your survival. You can’t fill your neighbor’s cup if yours is dry. And because I’m no expert on managing mental health, we’ve tapped the experts. Here are 6 ways to prioritize yourself on World Mental Health Day, according to licensed professionals.

Meet the experts:

Sherene Henry,  LMHC, LPC, NCC, CCATP, CCTP, CMIP is a Board Certified Licensed Mental Health Counselor and CEO/Founder/Clinical Director of Love Light Mental Health Counseling Services. Laurie Singer, MS., LMFT, BCBA is a licensed Psychotherapist, Board-Certified Behavior Analyst and Family/Child therapist who heads the successful and long-established Laurie Singer Behavioral Services, Inc. in Camarillo, CA. Matt Sosnowsky, LCSW, MSW, MAPP is the founder and director of Philadelphia Talk Therapy. Attiya Awadallah, LCAT, ATR-BC, LPAT is a licensed psychotherapist and board-certified creative arts therapist, highly specialized in the treatment of depression, anxiety and complex trauma in young adults.

6 Way To Prioritize Yourself On World Mental Health Day And Beyond

1. Find a therapist

The World Mental Health Day reminds us to prioritize our well-being, not just today, but throughout the year. Establishing a relationship with a therapist is a powerful way to invest in your mental health, offering a space for reflection, self-exploration, and growth. Therapists help individuals build healthy coping mechanisms and develop resilience to life’s challenges.
As we approach the colder months, many experience Seasonal Affective Disorder (SAD), leading to feelings of sadness, fatigue, and isolation. Holistic approaches like mindfulness, balanced nutrition, and regular physical activity are highly effective in managing these symptoms. Light therapy, maintaining a consistent routine, and staying connected with loved ones also play an important role in well-being during this time. That’s why, at Love Light Mental Health Counseling Services, we integrate these tools to support our clients in their mental health journey.”- Sherene Henry

2. Try light therapy

“One method of treating SAD is through light therapy, which is something we can approximate with sunshine alarm clocks. The concept is that they work in a similar way to waking ourselves with the sunrise. The clock is set roughly 20 or 30 minutes before we want to wake up and will gradually begin to lighten up. This releases cortisol, so when the alarm goes off, our bodies are ‘warmed up,’ and there’s not a big shock to the system.” – Laurie Singer

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3. Move your body, get social, and increase your Vitamin D intake

“Getting plenty of exercise or increasing social activities with friends and family can also be very beneficial in coping with SAD. And given the direct correlation between food and our mood, a proper diet can help diminish symptoms, too. One of the symptoms of SAD is a craving for carbohydrates and sugars, which can also lead to weight gain. Instead, turn to leafy greens, berries, fish, and foods high in Vitamin D, sometimes called the ‘Sunshine Vitamin,’ in the form of milk, egg yolks, mushrooms, or through supplements.” – Laurie Singer 

“Physical movement is supportive of overall wellness, but it doesn’t have to be intense. Personally, I enjoy simple practices like doing legs up the wall to regain energy or mindful, deep, slow breaths combined with gentle movement to feel more grounded. These small actions help reset your body and mind, especially on days when the energy feels low, or stress is high. Whether you take a mindful walk, dance in your living room, or do some gentle stretching, even a few minutes can make a difference.” – Attiya Awadallah 

4. Schedule a vacation

“Schedule vacations or getaways with intention. We live in a culture that already discourages breaks or time off. Consider time off during the colder months a clinical intervention, not simply a vacation.” – Matt Sosnowsky

5. Build Your Joy List

“Women often find themselves putting others’ needs first, especially during the holiday season. Creating a list of small, joyful activities—like reading a favorite book, taking a walk, or even just taking a few moments to stretch—can help remind you to prioritize yourself. Having this list handy can be especially useful on those days when everything feels overwhelming and you need a quick pick-me-up.”- Attiya Awadallah

6. Give yourself grace

“It’s natural to feel low during seasonal shifts, and it’s okay not to feel good all the time. For women who are used to “doing it all,” allowing yourself to rest or feel sad without guilt is essential. I remind my clients that it’s okay to give themselves grace—some days will be harder than others, and that’s a normal part of the seasonal experience. What’s important is recognizing when you need support and not being afraid to ask for it.” – Attiya Awadallah