May is Mental Health Awareness Month and we’ve arrived at the end of it. Each year, May brings reminders to check in with ourselves and others, to reduce stigma, and prioritize our mental wellbeing. While I value the message, I also want to remind us that mental health support shouldn’t be seasonal. Sustainable healing and emotional health is ongoing and it is an integral part of self-care. 

At Root and Ember Counseling, I believe that mental health isn’t just about reacting to your needs in the moment, it’s about tending and creating a relationship with yourself that is lifelong. Here are a few ways to intentionally care for yourself and nurture your self-relationship throughout the months.

1. Make Your Mental Health an Ongoing Ritual, Not Just a Response

It’s natural to seek support when in a crisis, but just like you wouldn’t wait for an emergency to see your regular doctor, you don’t have to wait for a breakdown to care for your mental health. Here are some ways to ritualize ongoing care:

• Morning check-ins: “What do I need today?”

• 5-minute grounding routines (body scan, stretching, deep breathing)

• Journaling to self-reflect as things come up for you throughout the day as a way to externally process

• Listening to your body when it wants to rest, eat, drink, use the restroom, laugh, play, smile, be angry, be happy, be sad, dance, and flow

  2. Learn to Recognize Small Signs of Distress

Clients often tell me they felt “fine” one moment and overwhelmed the next. Sometimes that can be true and sometimes there were signs in between that were often missed like subtle shifts in mood, energy, or behavior. It takes practice, time, and patience to notice them. Developing a self-relationship and learning to recognize these signs early can help you care for yourself and prevent burnout. Here are some signs that something may be off: 

• Feeling disengaged and numb

• Avoiding others or avoiding tasks

• Difficulty focusing or making decisions

• Feeling irritable, feeling guilt, feeling shame

  3. Talk About Mental Health with Others

Reducing stigma requires real conversations not just public campaigns. Ways to foster openness:

• Vulnerability often begets vulnerability so if you feel safe to, share openly about your own experiences 

• Ask loved ones how they’re actually doing and actively listen

• Avoid comparisons and dismissive responses like, “At least you didn’t…”

• Normalize emotions and therapy as part of everyday life

  4. Customize Your Self-Care to YOUR needs

Don’t let social media tell you that self-care is just bubble baths and retail therapy. While those are still needed, deeper self-care is trauma-informed. It’s about letting YOUR specific nervous system tell you what it genuinely needs to feel regulated and safe. Self-care is not always soothing, it’s about what will support you long-term even when it’s uncomfortable. This can look like:

• Setting boundaries with others and feeling guilt, yet sitting with that discomfort because long-term it’s what your nervous system needs to feel safe

• Saying no to social plans even though originally you had wanted to go, but now you’re not really feeling up to it and it’s okay to change your mind

• Letting yourself cry without judgement (no that’s not necessarily a “menty b”)

• Moving your body in ways that bring relief (walking, stretching, yoga, shaking, stimming, dancing, etc.)

• Doing less, not more

  5. Seek Ongoing Support That Feels Safe

Therapy isn’t just for specific problems, it’s also for self-exploration, unlearning, and reconnecting with yourself. Whether you’re wanting to heal from past trauma, struggling with shame, or just curious about what’s going on in your inner world, having a consistent therapeutic relationship can be really powerful for mental wellness. At Root and Ember Counseling, you don’t have to wait for a crisis to come up, your healing matters every day. If you’re ready for someone to walk alongside you, I’m here to help. Schedule a free consultation today. 

• Sam Villarreal

Licensed Chemical Dependency Counselor and Licensed Professional Counselor Associate supervised by Melinda Porter, LPC-S