This month's resource is provided by Optum, NAPAFASA, and Happy Humble Hub.

Five simple ways to boost your mental health

At Optum, we're a family of doctors working together to support our patients' whole-person health. We know that mental health plays a key role in overall well-being. That's why we're celebrating National Mental Health Awareness Month by sharing five healthy habits that can boost your mental health.

1. Start moving. Just 30 minutes of exercise a day can improve your energy levels and lower stress. Exercise outdoors can boost your mood even more.

2. Eat well. You've probably heard it before, but it's important to remember — food is your brain's fuel. Make sure you're giving it what it needs. Research shows that a diet rich in healthy foods like fruits, vegetables, whole grains and unsaturated fats is linked to lower rates of depression. 

3. Get some sleep. Your body and mind need sleep to recharge. One way to rest easier is by limiting your screen time at night. Blue light from your devices can make it more difficult to fall asleep. Social media can also cause stress. Instead of scrolling before bed, try reading a book or taking a bath.

4. Take a break. If your brain is busy most of the day, schedule some mental downtime. Spend 20 minutes each day meditating, journaling or enjoying other relaxing activities. Your mind will thank you.

5. Stay connected. Build a support system. Close relationships with friends, family or loved ones can have a positive impact on mental and physical well-being. 

Not sure where to start? Begin by making one small change. Taking 10 minutes every day to focus on your mental health can put you on the path to a happier, healthier life.

Provided by Optum: view the full story and see our sources at https://optum.com/en/health-articles/health-articles/article/healthy-mind/what-good-mental-health/. 

The information provided is for educational purposes only and is not meant to offer medical advice or replace professional advice. Consult with your clinician, physician or mental health care provider for specific health care needs, treatment or medications. If you are experiencing thoughts of suicide or if this is urgent and an emergency, call 911 or 1-800-suicide (784-2433) or 1-800-273-TALK (8255).

Getting Creative about Mental Health and How We Move Forward Together

Understanding mental health and what it means to be “well” can seem abstract. For some, prioritizing mental health means scheduling time for daily walks, knowing our own limitations and setting healthy boundaries, having our favorite snacks on standby, or reflecting upon a meaningful sermon. For others, it can also mean seeking help from behavioral health professionals, like seeing a therapist, taking prescription medications, or meeting with support groups. Whatever our modes of self-care, one size certainly does not fit all, and including our ability to access behavioral health services.

Amid the ongoing mental health and opioid crises and the impact of the COVID-19 pandemic, these polarizing times are asking us to question whether the way we think about sustaining healthy lifestyles needs a serious overhaul. If you’re wondering–the answer is yes.

Local, statewide, and national numbers confirm that the vast majority of individuals who would benefit from behavioral health services will not seek it. Working closely with Asian American, Native Hawaiian, and Pacific Islander (AA and NHPI) communities, we also know that these ethnic groups are the least likely of all communities in the U.S. to seek behavioral health services. There are many reasons why folks do not seek these services, and many of  these reasons are not exclusive to AA and NHPI communities. These barriers  include cost, language, cultural norms and family dynamics, lack of transportation, the fear of being perceived as not good enough, and too often–lack of awareness of available services. Regardless, if we are serious about cultivating a community where everyone can feel healthy, secure, and safe, we have to get creative and challenge what we know about meeting people where they are.

While May is Mental Health Awareness Month, we also commemorate May as Asian American, Native Hawaiian, and Pacific Islander Heritage Month, with May 10th recognized as AA and NHPI Mental Health Awareness Day. Having worked closely with AA and NHPI communities for over 36 years, we know that cultivating community and a sense of belonging are embedded deeply within our cultures. However, it can be challenging to serve AA and NHPI communities since our diaspora covers over 50 ethnic groups and over 100 spoken languages and dialects. Birthplace also plays a critical role–are they recent immigrants, or have their families been here for generations? Are they refugees, and from which war? AAs and NHPIs are also often viewed as a monolith, with the majority of public-facing representation coming from people of East Asian backgrounds. This means that what most people know about AAs and NHPIs simply does not apply. This can lead to harmful biases, and in our field–a lack of cultural sensitivity that further prevents our community members from getting some of their most basic needs met.

As we continue to mitigate the damages caused by the pandemic, it’s important for us to also incorporate the lessons we’ve learned. Since the onset of the pandemic, anti-Asian hate crimes have skyrocketed, with many blaming the Chinese community and assaulting our elders, regardless of ethnic background. I can’t say that there is a silver lining to this, but the urgency pushed our community leaders to mobilize quickly and find different ways to help. In 2021, we launched the annual Healing HeARTS project, which calls for us to engage in dialogue and create art about racism, hate crimes, media literacy, intergenerational trauma, cross-cultural allyship, media literacy, and community solidarity. The project year ends with our Healing HeARTS Community Art Fest, which wrapped on May 4th at the Langley Senior Center in Monterey Park. Live interpretation was provided in Mandarin, Cantonese, and Spanish, and we had volunteer bilingual speakers to help chaperone those who needed additional assistance. To learn more about our art festival, please visit this piece written by Ethnic Media Services: ‘Tough Conversations’ – Using Art to Talk About Hate in Monterey Park.

We will be recruiting participants for our 2025 Healing HeARTS Collective, and the application will open in September 2024. Are you interested in applying? Please email hello@napafasa.org to let us know! 

Provided by the National Asian Pacific American Families Against Substance Abuse (NAPAFASA), a nonprofit organization dedicated to mental health advocacy through research, public health and policy reform, and community empowerment through civic engagement. In order to get there, we know it takes putting community voices at the heart of our work. We are committed to health equity and social justice by working to reduce substance misuse and partnering with our communities to promote mental, emotional, spiritual, and physical well-being. Our headquarters are located on 1500 W. Alhambra Road, Suite #4, in Alhambra. You can find more information about us on www.napafasa.org and our social media handles using @napafasa.

Mental Health Awareness Month, Every Day

Mental health is an evolving subject and covers a wide range of diagnosis concerning the mind which can directly and indirectly impact your physical body. 

Every day, we are busy with work, friends, and family so when are there time to take care of ourselves? We wake up, grind our days out, go to sleep. 

When we keep procrastinating in taking care of our body and mind, we unknowingly accumulate stress that comes in different forms. We find ourselves getting more annoyed, easily frustrated, becoming more passive aggressive, and letting our frustration out on people we care about inadvertently hurting them and ourselves. 

Let’s take a quick stress test: https://www.bemindfulonline.com/test-your-stress

Most insurance covers for mental and behavorial health physician office visits and/or telehealth options. 

What you can do in the little time that you have is to start focusing on preventative measure. 

What is preventative measures? Think of this as a rewarding process to protect your body and mind from accumulating stress.

We forget that our body and mental stress isn’t something that happens over night, it’s a gradual process. 

Here are some quick and simple activities under 5 minutes we can all do together every day:

⦾ Morning Belly Breathing - When you wake up, lie on your back or remain sitting on your bed/couch:

1. Inhale slowly through your nose while counting to 4 in your head and simultaneously, slowly push your belly out as far as possible.

2. Breathe out slowly through your mouth while counting to 7 in your head.

3. Repeat this for 5 more times

⦾ Day break - Take a walk around your neighborhood block or circle around inside your living space. While you’re walking, clear your head space and describe the shape of a cloud you see. 

⦾ Night time language learning before sleep - When you’re on your bed/couch, learn another language for 5 minutes whether it’s Sindarin, Quenya, Sign, or another common speaking language on planet Earth.  

We hope these activities can help you in some small ways. 

In order to be there for our love ones, we need to be there for ourselves as well. Starting now and starting small goes a long way. 

Provided by Happy Humble Hub