How Can Small Steps Create Big Changes for Your Mental Health?
Your Mental Health
Mental Health Awareness Month
May is Mental Health Awareness Month, established in 1949 to increase awareness of mental health and the importance of well-being. Mental health is vital to overall well-being at every stage of life. No matter your age or background, prioritizing mental health is essential.
Mental health is a part of being human. If you’re alive, you’re impacted by mental health. Whether you're living with a diagnosed condition or feeling like something is “off,” your experience is real, relevant, and relatable. There are tools and communities out there to help.
Why is mental health something that concerns all of us?
Understanding Mental Health Conditions
Mental health can affect your thinking, feeling, and behavior. It can deeply impact day-to-day living and relationships. The right help and support systems can improve your mental health and well-being.
Here are some important statistics from the National Alliance on Mental Illness (NAMI):
- 1 in 5 U.S. adults experience mental illness each year
- 1 in 20 U.S. adults experience serious mental illness each year
- 1 in 6 youth (ages 6–17) experience a mental health disorder each year
- 50% of all lifetime mental illness begins by age 14; 75% by age 24
Mental illness is not caused by a single event. It’s influenced by genetics, environmental factors, trauma, stress, and brain chemistry. It is not a personal failure, and recovery is possible.
Try this exercise if you feel overwhelmed
Taking care of your mental health doesn't always require big changes. A powerful yet simple exercise to try is bilateral drawing — drawing with both hands at once. This can be done right at your desk or at a table and can help calm the nervous system, reduce overthinking, and bring you back to the present moment.
The next time you feel overwhelmed or stuck, try this out with the following steps:
- Sit comfortably at your desk or a table with a blank sheet of paper.
- Hold a pen, marker, or pencil in each hand.
- Begin drawing symmetrical patterns with both hands — circles, waves, or abstract shapes.
- Don’t focus on the end result; the goal is movement and mindfulness.
Recognizing the Signs
Mental health conditions often begin with subtle changes. Keep an eye out for:
- Feeling unusually sad or low for more than two weeks
- Extreme mood swings
- More frequent or intense times of anger or frustration
- Difficulty concentrating or completing tasks
- Changes with sleep or how much you are eating
- Avoiding friends, family, and activities you enjoy
- Changes in school or work performance
- Increased worry or anxiety
If these signs sound familiar, you’re not alone. It’s okay to ask for help.
Ways to Support Friends, Family and Loved Ones
You don’t need to have all the answers to help someone with a mental health condition. Here’s how you can support:
- Try to listen without judgment
- Realize your loved one is doing the very best they can to manage their individual situation
- Encourage professional help when needed
- Check in regularly, even with a quick text
- Learn about using resources like NAMI, Mental Health America’s Action Guide, or resources on Trillium’s website
Don’t ever forget that a small act of support can be life-changing for someone!
In Crisis? You Are Not Alone
If you are having a physical health emergency or a life-threatening situation, call 911.
Behavioral health crises can be serious, but most do not require a visit to a hospital emergency department. A crisis may mean that you are thinking of hurting yourself or others, seeing things that others are not, or feel you are at risk for withdrawal from alcohol or other drugs.
- Call or text 988 – the Suicide & Crisis Lifeline. Available 24/7
- Contact Trillium’s 24/7 Behavioral Health Crisis Line at 1-888-302-0738
There is always someone ready to talk.
Check out these free opportunities to support your mental health with Trillium:
Mental Health & Blood Pressure Symposium Adult Mental Health First Aid Youth Mental Health First Aid |
Mental Health First Aid (MHFA) teaches participants how identify, understand, and respond to signs of mental health conditions and substance use disorders. Think of it as CPR for mental health. It empowers participants to:
- Recognize early signs of mental health challenges
- Support someone in emotional distress with compassion and confidence
- Know what to say — and what not to say
- Connect individuals with appropriate resources
- MHFA is especially valuable for teachers, employers, faith leaders, first responders, and anyone supporting others.
Learn more and find future trainings on the MHFA page.
Mental health doesn’t look the same for everyone. Barriers like stigma, access, language, and cultural attitudes can make it that much harder and create barriers for people to seek support — especially in BIPOC, LGBTQIA+, and rural communities.
Here are resources for creating more inclusive, compassionate conversations around care for mental health and wellness.
- The Mental Health Coalition – BIPOC Resources. This coalition provides resources addressing racism-based stress and trauma, while affirming the strengths of BIPOC communities.
- LGBTQ+ Mental Health Resources. Discover resources and relevant information for safeguarding mental health for lesbian, gay, bisexual, transgender, and queer identifying individuals from the Human Rights Campaign.
- Resources for Older Adults. A meaningful life is possible at any age. If you are experiencing changes in how you feel day to day, reach out to a professional, a family member, or a friend.
Monthly Awareness Campaigns. Additionally, Trillium's Monthly Awareness campaign highlights various mental health events and initiatives, aiming to reduce stigma and promote the need for proper services to address mental health conditions. Visit Trillium’s website for more.
However you recognize Mental Health Month, remember that no one is alone in their well-being. Together, we can build strong mental health that can help weather any storm. All it takes it one step at a time.