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Written by: Elizabeth Brown, LCMHC

Elizabeth is a self-described warm weather girl who dreads time changes in October, ice and snow days, and windowless rooms. She too, routinely experiences the “winter blues” that so many people recognize when the seasons change, and days become shorter and cooler.  She is grateful for her dogs, who nudge her to bundle up and take a walk outside, no matter how cold and rainy it is.  Keep reading to learn more about SAD (Seasonal Affective Disorder); strategies to get through the cold, dark months from October to April, and when to reach out for help.

The tricky transition into fall and winter.  

Many people naturally experience shifts in mood and energy levels around the fall and winter months when daylight hours become shorter. The shorter days and limited daylight hours impact brain chemicals (melatonin and serotonin) and can lead to feelings of intense sadness, mood swings, and fatigue. For some individuals, this seasonal shift in mood is more than just feeling a little “low” or “down.” Seasonal Affective Disorder, or SAD, is a subtype of depression that follows a seasonal pattern.  

If you can relate to this idea of “winter blues”, keep reading to learn about evidence-based strategies to help manage the symptoms and know when you may need to talk to your health care provider.  

Daily or weekly habits that can mitigate the impact of darker months.  

During the seasonal transition into fall and winter months, it is especially important to maintain daily healthy habits in the areas of nutrition, movement and exercise, hydration, sleep, and stress management.  

Both natural sunlight and light therapy have been proven to help regulate your mood and increase energy levels. According to the National Institute of Mental Health1, light therapy remains one of the most effective treatments for SAD. Using a light therapy box that emits 10,000 lux, preferably in the morning hours for 20-30 minutes, can help regulate your mood and boost energy. Make sure to check with your healthcare provider and choose a certified device before starting your own light therapy regimen.  

You can also use natural sunlight to create a brighter atmosphere and reap real benefits. The Mayo Clinic recommends pulling back the blinds, trimming any tree branches obstructing sunlight, or considering installing skylights. At home or work, position yourself near windows to soak in more natural light. Bundle up and head outside for a walk, sit on your porch, or visit a local park. Morning sunlight is particularly beneficial for resetting your internal clock and improving your mood. 

A positive support system and spending time with loved ones also contributes to overall positive health and general feelings of wellbeing. These healthy habits can even build your immunity against illnesses, which we know can be more common during the fall and winter when we spend more time indoors.  

Common signs or symptoms to keep an eye on during this seasonal transition. 

Certain individuals may be at higher risk of developing SAD, such as those with a family history of depression, living in areas with long, dark winters, or having other mental health conditions.2  According to the Mayo Clinic, red flags to look for include persistent feelings of sadness and/or hopelessness; loss of interest in activities you once enjoyed; increased fatigue and disrupted sleep; weight gain and increased appetite, especially for carbohydrates; and poor concentration and difficulty making decisions. Reach out to your health care provider and/or mental health therapist if you experience these common signs and are concerned that you may have SAD.  

The intersection of connection and community with seasonal mood changes, and how you can cultivate support during these months.

Maintaining and strengthening your social connections with people you genuinely enjoy is always a positive idea, especially during the fall and winter months when depressive symptoms are more common. Choose people who make you laugh and are fun to be with; provide meaningful conversations; and accept you as you are. Walks outside and coffee dates with a friend are terrific ways to uplift your mood, provide mental stimulation, and offer a sense of belonging. Be open and honest with loved ones on how seasonal changes impact you, so they can offer support and can check in.  

 
When to reach out for additional help.

When symptoms interfere with daily functioning across settings and cause changes in mood, energy levels, sleep, and appetite, then it is recommended that you speak to your health care provider and/or mental health therapist.  

Resources:

[1] “Seasonal Affective Disorder.” National Institute of Mental Health, https://www.nimh.nih.gov/health/topics/seasonal-affective-disorder/index.shtml 
[2] Mayo Clinic Staff, “Seasonal Affective Disorder (SAD),” Mayo Clinic, December 14, 2021, https://www.mayoclinic.org/diseases-conditions/seasonal-affective-disorder/diagnosis-treatment/drc-20364722. 
 

To better serve you, we are thrilled to be adding another clinician to our Chapell Hill Office. Erin Eckenroad, Psy.D., LCP is currently providing psychological testing and individual therapy in Chapell Hill.

Want to learn a little more about her? Keep reading!

Why did you choose the mental health field?

Psychology always fascinated me when I was younger, so it had always been on my mind. When it came time to start applying for college and choosing a major, psychology felt like a continuation of all the activities I was already doing that I loved best, nearly all of them including helping people or service to others in various ways. 

What population of clients do you serve? Why that population?

While I may provide psychological testing throughout the lifespan, I do therapy with adults 18 and over. I really, really love working with college students because they are at the perfect phase of life where they are learning more about themselves, deciding what they want and how they want their future to look.

Where did you move from and how are you liking the Triangle area?

I am originally from South Jersey, but my husband and I moved to Raleigh from Richmond, VA for his job last Spring. While we are still exploring Chapel Hill and all it has to offer, we are loving Raleigh!!

How would you describe your style of therapy?

Fundamentally, my style of therapy is based in CBT, but I love incorporating values into the therapy process to solidify rapport and create a unique lens to view the client’s treatment from and ensure that their treatment is in alignment with what is most important to them.

What is something you enjoy doing for fun?

My husband and I are big movie buffs, so you can catch us at the movies nearly every week! We are also gearing up for all the fall activities that we look forward to all year like apple picking, pumpkin carving, and haunted houses!

Share a fun fact about yourself!

I love to bake for fun and I can make macarons! I also have created an interactive step-coupling/blended family workbook for couples counseling during my time in my graduate program, which is still being used in the Couples Therapy clinic in my program to this day!

September is dedicated to creating awareness, spreading hope, and starting meaningful conversations in honor of Suicide Prevention Awareness Month. Suicide can feel like a difficult or even uncomfortable topic to bring up, which is why the National Alliance on Mental Illness (NAMI) is emphasizing the importance of “starting the conversation” throughout this month. 

Suicidal thoughts, like mental health disorders, can affect anyone, regardless of age, gender, race, or background. Suicide is often met with stigma, silence, or shame which all decrease the chances of someone reaching out for help. This means people you know could be struggling quietly, carrying heavy thoughts without anyone realizing it. By increasing awareness and opening conversations, we remind them they are not alone and do not have to face these struggles in silence.

Do you feel unprepared to start a conversation with someone you’re concerned about? Maybe you know how to start the conversation, but you aren’t’ sure what to do next or how to help them. You are in the right spot! Here are a few strategies to guide you:

Start the conversation.

There are a few things to keep in mind when checking on someone you care about. If you are spending time with them in person, be mindful of the social setting you are in. Choose a private, comfortable environment where they feel safe to open up. Beginning your conversation with care and compassion can help them feel safe. This could sound like, “I’ve noticed you’ve seemed really down lately, and I really care about you.” If you are unable to see them in person, a text or phone call is just as meaningful.

As the conversation continues, utilize open-ended questions. These are questions that require more than a simple “yes” or “no” response and encourage meaningful dialogue. Utilizing these questions require intentionality and allow the other individual to see how much you care about them.

Validate their experience.

Remember that it can be very hard to hear someone share about their heavy emotions and difficult experiences. During these conversations the best way to respond is by leading with validation. Reminding them that their feelings are valid and that they are not alone. Try to avoid minimizing their experience or offering a “quick fix” for their complex feelings. Conversations about suicide can create a sense of panic, causing the listener to feel like they need to jump into action, but this is not always necessary. Remain calm, continue to listen, and continue validating their feelings.

Provide resources.

There are a number of resources available for those experiencing thoughts of suicide. Passing these resources along or making a phone call alongside your loved one can be an important step. There is a crisis line available to call or text at 988, with a chatline available at 988lifeline.org.  This crisis line provides 24/7 judgement free support for mental health, substance use, and more. For those within the LGBTQ+ community you can utilize The Trevor Project for a 24/7 crisis line that is completely confidential. Pass these crisis lines along to your loved one and encourage them to utilize them for support when feeling isolated or overwhelmed. If they are interested in therapy, offer to help them find a provider near them to begin their therapy journey.

If you are concerned about someone’s immediate safety, call your local mobile crisis unit, take them to the local mental health urgent care or emergency room, or call 911.

Follow up with them.

The first conversation is powerful, but ongoing support is just as important. Check in after some time has passed, ask how they’re feeling, whether they’ve connected with professional support, or simply remind them you’re there. Showing up consistently with encouragement and support can make a life-changing difference.

Reminder: You don’t need to have perfect words, you just need to show care, compassion, and stay present. Starting the conversation could be the first step toward hope and healing for someone who needs it most. While September is the month dedicated to raising awareness for suicide prevention, these strategies should be utilized anytime it feels necessary. 

Summer tends to arrive slowly and disappear quickly. We long for it during the dark, cold winter months but rush past it when cool fall evenings are on the horizon. 

While we are entering into August, it is easy to shift your focus to the school year, unintentionally leaving behind the memories, lessons, struggles, and growth that summer brought. Reflection is an important and often overlooked practice in our fast-paced culture. We are often “on to the next” before we take the chance to pause and honor where we’ve just been.

That’s why we’ve created this guided reflection for the Summer of 2025. Whether you journal your answers, talk them through with a loved one, or simply reflect quietly, we hope these prompts help you connect more deeply with the season you’re leaving behind.

What was the most memorable moment of your summer? Why does this moment stand out?

Think of a time that brought you joy, connection, or meaning. It could be a moment shared with those you love or something you experienced on your own. 

Think of something that challenged you this summer. How did you grow from it?

Every season of life has its own challenges. Each challenge fosters new growth. The more we recognize and value our growth, the more resilient we become for what lies ahead.

How did you take care of your mental or emotional health over the summer?

Emotional and mental wellness can look different during different times of the year. If this wasn’t a priority, what might it look like to incorporate more emotional and mental wellness moving forward?

What did this season of summer teach you about your needs, boundaries, or values?

Do you need more boundaries? Did you notice your needs were not being met consistently? Are things more or less important to you than they previously were? Our needs, boundaries, and values change over time, and it is important to notice when they do.

Is there anything you need to let go of as we transition out of summer? If so, how will you do that?

Now is the time to take inventory of what is working and not working in our daily lives. You’re free to let go of things, patterns, behaviors, etc. that no longer serve you.

Our Greensboro office has recently added two new clinicians to our clinical team, Shivani Raina, MA, LPA and Christina Motley, MA, LCMHC, BC-DMT. We are thrilled to be growing our team of talented clinicians and feel confident in the services these clinicians will offer our clients. Continue reading to learn more about each of them. 

Why did you choose the mental health field?

Christina Motley: It brings me an abundance of joy to support others in finding or rediscovering their own joy. 

Shivani Raina: I chose the mental health field because I want to help address the need for more representation and culturally responsive care across underserved communities. I believe that having clinicians who bring diverse perspectives can help clients feel truly seen and understood. Beyond that, I’m drawn to the meaningful connections this work allows, and I’m passionate about using evidence-based treatments to support clients in making small, practical changes that lead to big, lasting improvements in their lives.

What population of clients do you serve? Why that group?

CM: I am comfortable working with clients as young as 4 years old through aging adulthood. Issues I typically address with clients are depression, anxiety, grief and loss, anger management, and identity development. I also have experience working with children and adults on the autism spectrum as well as diagnosed with ADHD, mostly working with the social-emotional impacts they may face. I love activating imagination and creative expression to support others in finding more joy in life whether my client is going through childhood, teenage years, and adulthood. I think that would be my “why.” 

SR: I see individuals across the lifespan however, most of my experience has been working with populations from PreK through early adulthood. I enjoy the opportunity to be creative and tailor treatment for all different developmental stages!

If you recently moved, where did you move from?

CM: I am originally from coastal Virginia, lived in Chicago for a few years, and then made my way back to the east coast in NC about 5 years ago. 

SR: I’ve been in Greensboro for the past 5 years but lived in Maryland my whole life before then! 

How would you describe your style of therapy?

CM: I work from a person-centered approach utilizing movement and verbal psychotherapy, with a relational-cultural and trauma-informed lens.  I am specialized as a board certified dance/movement therapist, which provides me with skills for inviting the body as well as the mind into my sessions. I’m trained in various creative art therapy interventions to support thought processing, though a lot times my sessions can look like typical talk therapy sessions.

SR: I am primarily trained from a CBT orientation however I often pull from DBT and other evidence-based modalities. 

What is something that you enjoy doing for fun?

CM: I love dancing with friends and family whether we are at a studio for a class, a celebration venue, or my favorite is a kitchen dance party with my daughters 🎉. 

SR: I love to spend time with my friends and try different restaurants around town! I also have a cat I like to cuddle with (when he lets me) while watching a good movie or show!

Share a fun fact about yourself!

CM: I have a spunky orange tabby cat, Levon, who’s been keeping me on my toes for years! 

SR: A fun fact about me is that I have my black belt in Tae Kwon Do! 

Both clinicians are currently accepting new clients. Please reach out to the front office if you are interested in scheduling an appointment: (336) 272-0855. 

Contributing Author: Elbert “Jay” Hawkins, III, Ph. D., LCMHC, NCC 

As we celebrate Father’s Day, let’s take a moment to honor our fathers and the significant men in our lives holistically. To honor them holistically means recognizing and appreciating their mind, body, and soul. In addition to the gifts they may receive, festive dinners, barbecues, and thoughtful cards, let’s prioritize their mental health and well-being. The National Institute for Mental Health reports that major depressive episodes are more common among women at 10.3%, compared to 6.2% in men. The disparity is even more pronounced among adolescents, with young women experiencing these episodes at a rate of 29.2%, while young men are at 11.5%.

At first glance, these statistics might imply that men—both young and old—have everything under control, managing their stressors more effectively than women. However, the reality is that many men have become skillful at hiding, masking, and ignoring their mental health struggles. Men who are dismissive of their struggles often lead to underdiagnosis by healthcare providers and licensed clinical therapists, who may overlook symptoms of depression, anxiety, bipolar disorder, post-traumatic stress disorder, etc.

For various reasons, men hide and evade how they genuinely feel—from societal and cultural expectations about how they should express emotions to a reliance on traditional notions of masculinity—in many ways, men have become desensitized to the interplay of their mind, body, and soul. Therefore, as people who love and care for them, we must be attuned to their physical and mental health, understanding the interconnectedness of their mind, body, and soul and how this synchronization is essential for their overall well-being.

So, as we celebrate our fathers and father figures this Father’s Day and throughout June, let’s be vigilant and mindful of the following:

• Noticeable changes in their mood (e.g., excessive anger, irritability, aggression, etc.)
• A decrease in joy or happiness
• Persistent sadness or feelings of hopelessness
• Restlessness, difficulty sleeping, or sleeping too much
• An increase in worry or feeling stressed
• Sudden weight gain or weight loss
• Misuse of alcohol, drugs, or both
• Negative thoughts towards their future
• Engaging in high-risk activities
• Thoughts of death, suicidal ideation, or suicidal attempts

These are some common symptoms of depression, and when noticed, the following should be encouraged:

• Speaking with a primary care physician to fully assess matters  
• Engage in therapy (i.e., individual, group, or virtually)
• Explore medication treatment (i.e., conventional, or non-conventional methods)
• Identify someone you can trust and talk with without judgment (e.g., a close friend or family member)
• Lean on family and positive support systems.
• Find community (e.g., fraternal organizations, sporting activities, religious or spiritual spaces, virtual spaces, etc.)
• Create community
• Tap into religious or spiritual beliefs.
• Explore aspects of mother nature (e.g., gardening, hiking, smelling the roses, safely soaking in the sun, etc.)
• Physical activities (e.g., walking, running, biking, golfing, swimming, lifting weights, etc.)
• Mindfulness activities (e.g., journaling, listening to music, meditating, sketching, deep belly breathing, disconnecting/unplugging, engaging in a good book, etc.)

Honoring the men in our lives should go beyond a single thoughtful card each year—it should be a daily and intentional commitment.

June is designated as Pride Month in the US. While you’ve probably seen pride flags and rainbows everywhere over the last few days, Pride Month is more than parades and rainbows. It is dedicated to visibility, safety, and support for those in the LGBTQ+ community. 

Attending and participating in parades, festivals and other gatherings this month are great ways to show your support, and it doesn’t have to stop there! Keep reading for a few ways to incorporate other avenues of support and allyship into your life outside of Pride Month. 

Listen without fixing. 

Holding space for those in the LGBTQ+ community to share their lived experiences is essential to being supportive. You might be tempted to give advice or explain away a difficulty they are sharing, but don’t. Solutions are valuable when someone asks for them, and often times the best thing to say is “I hear you” or “I see you.” Listen to their story and validate their feelings. 

Respect names and pronouns.

If someone asks you to use a specific name and/or pronouns, use them. Even when they are not around. You can easily participate in sharing your pronouns by including your pronouns in your signature line on emails, as this allows space for others to do the same. Using a correct pronoun is a simple way to show that you care about them and value them as a human. This is about dignity and respect, not politics. 

Do your own research.

An easy way to burden a minority group is by expecting them to teach you. Being an ally means doing your own homework and research to gain better understanding. There are numerous LGBTQ+ books, podcasts, and LGBTQ+ voices online you can reference in your learning journey. Changing your perspective away from “expecting to be taught” lifts a burden from the LGBTQ+ community. 

Speak up. 

Silence can appear as support for the loudest voice in the room. So, if you disagree with a biased or homophobic comment, speak up. Use your voice to challenge bias even if it feels uncomfortable. It will make a difference to those in the LGBTQ+ community. 

Check on mental health.

Check on your LGBTQ+ loved ones. Let them know you are a safe space for them to share their feelings and struggles, but don’t push them to share. Just asking how they are can make a huge difference and show them you care deeply. Encourage therapy if they’re struggling and offer to help them find affirming care if they desire it. 

Being an ally or support to the LGBTQ+ community is not about being perfect. It’s about consistently showing up with empathy, understanding, and action. If you make a mistake, just acknowledge it and apologize. Small steps can make a big difference in someone’s life. 

When you think of someone who goes to therapy, who do you visualize?

Maybe it’s someone who just went through a divorce, someone who is deep in their grief journey, or a parent struggling with their child’s severe behavior.

What if I told you that a number of people are in therapy because they want a trained, unbiased person to help them navigate “everyday life struggles.”

It is not news to you that hard things happen to people often, and you certainly don’t have to be in crisis to deserve support. 

Why “waiting for a crisis” isn’t necessary.

Believe it or not, therapy works best as a proactive measure. Yearly physicals are standard for your physical health because they are an opportunity to meet with your doctor and address any concerns before they become an emergency. You can similarly think of mental health. Beginning therapy and building rapport with a therapist before you’re in crisis ensures you get the best support when challenges arise. Additionally, many therapists have long waitlists for new client appointments, meaning that getting scheduled could take weeks or even months. Starting therapy early ensures you have the support you need when it matters most.

Subtle signs you might benefit from therapy.

While most people can benefit from therapy, many don’t know when to reach out for support. Signs can be very subtle, making them hard to identify or recognize. Here are a few specific signs to keep an eye out for.

• Feeling “stuck” or uninspired in life
• Noticing emotions are feeling “bigger” and “harder” to handle
• Difficulty relaxing and unwinding
• Identifying a pattern of behavior that you want to change, but don’t feel like you can
• In a life transition (moving, changing jobs, ending or beginning a relationship, parenthood)
• Difficulty setting boundaries leading to burnout or fatigue
• Desiring to better understand yourself
• Insomnia or a decrease in sleep quality
• Difficulty with stress management

While this is not an exhaustive list, it gives you a good idea of some small things you might notice in your life that can be addressed in therapy. Don’t continue trying to “just figure it out” alone.

What therapy can help you build.

You might be wondering what you could possibly gain from therapy if you’re not dealing with a traumatic event or navigating a crisis. The truth is, there’s so much you can build and learn even in the absence of major difficulties! Therapy is a powerful tool for developing greater self-awareness, and that self-awareness can positively impact every area of your life: your work, your relationships, and even your spiritual growth.

Therapy also offers a safe space to explore and understand your emotions, leading to stronger emotional literacy and regulation. You’ll build coping skills that help you better manage the everyday stresses of life, as well as the unexpected challenges that arise. And because therapy provides a supportive, judgment-free environment, it also becomes the perfect place to dive into your goals and dreams, helping you create clear, actionable steps toward the life you want to build.

Are you parenting a child with autism? Maybe you suspect your child might have autism. Or maybe you have someone with autism in your life that you want to support better. No matter what, you are in the right place! Kelis Tulloch, MS provides psychological evaluations within our Greensboro Office and has experience working with children and adults with autism. She also guides parents and caregivers of this population in the most effective ways to be supportive while parenting. Continue reading for some insights from Kelis!  

What are some effective ways to create a calming and supportive home environment for a child with autism?

While autism is a spectrum and presents differently in individuals, there are still quite a few commonalities with how to support individuals with an autism diagnosis by creating a calm and supportive home environment. For example, if a child is sensitive to loud noises, a calmer environment may look like wearing noise-canceling headphones. Similarly, if a child is overstimulated in the environment, things like dimming the lights, putting on calm sounds, and speaking softer can aid in soothing the child. If the child is having difficulty with emotional regulation, that child may respond to pressure to help them calm down, which can look like a tight hug from the caregiver or a weighted blanket. If they are not responsive to excessive pressure, they may need the space to calm down which can be a corner in the house or their room. Other supports may look like the parents/caregivers allowing the child to be themselves in the home, so if self-soothing to the child is them stimming and it isn’t harming themselves or anyone else—let them! It’s important not to make the child feel different, even if they already know they are. 

How can parents and caregivers foster positive communication to support the well-being of their child with autism?

One major way parents/caregivers can foster positive communication for support is by affirming the child. More likely than not, they already know there is something different about them and they may not have the verbiage to express what those differences are or how it makes them feel. Affirming the child’s experiences and letting them know how valid their feelings are when they do make those attempts to express themselves can make a huge difference. Positive rephrasing is another good way to ensure effective and supportive communication. For example, instead of saying “Calm down”, maybe ask “How can I help you right now?” Or instead of saying “Be quiet”, try asking if they can use a softer voice. It may seem small, but using positive rephrasing especially with a child who has big emotions can make a huge difference. Lastly, empathetic assertion can also be useful in communicative strategies. This way you (as the parent/caregiver) are able to acknowledge that you recognize the child’s feelings while also remaining firm in your decision-making. For example, if a child had plans of playing outside but the weather ruined those plans, instead using negative words like “no” and can’t”, maybe try instead something like “I know you were hoping to play outside today, but it is raining right now” and maybe follow that up with a solution like playing inside or planning another outside play day. If the child does not communicate verbally, it may be helpful to come up with gestures or a type of sign language that you both understand so they are still able to communicate and express themselves.

How can parents and caregivers help their child with autism navigate big life transitions, such as starting school or changes in routine?

Navigating big life transitions can be very challenging for children with autism and should likely be handled in steps. So, if the child is transitioning into going to school, preparing them could look like practicing the school schedule at home or role-playing school so they have a sense of what it will look like. With general changes in routine, it is helpful to introduce the changes slower and in increments, that way the child has time to process the new changes and can respond effectively.

What are some ways parents can manage their own stress and mental health while caring for a child with autism?

It is very imperative for parents to manage their own stressors and emotional regulation, especially when having a neurodiverse child. There are a few ways to ensure you are having temperature checks with yourself. Some ways may include seeking mental health services, having alone time, or mediating and practicing mindfulness. Healthy coping skills are also important. While children are an absolute gift, they can be frustrating, which is why it’s key to be able to healthily regulate your own emotions.  Also, give yourself grace! You are doing the best you can and sometimes that’s all you can do.

When you think of strong women figures in history, which names come to mind? 

Maybe Susan B Anthony, Amelia Earhart, Marguerite Higgins, Rosa Parks, or Harriet Tubman? This list doesn’t touch the vast number of influential women who paved the way for women today. It is important to reflect on these brave women and the pivotal roles they played in dismantling social norms and oppressive systems. 

But how can we further this work today? It seems like such a large task and can easily feel overwhelming. However, there are several ways we can work to support, empower, advocate for, and care for the women in our lives. Right here, right now. Here are a few small ways we can. 

Foster Important Conversations About Mental Health

Are you checking on your sisters, daughters, wife, female friends and coworkers? This doesn’t just mean the typical “How are you?” question that tends to be our default. This means being intentional with your questions and holding space for them to be vulnerable by creating a judgment-free space where women feel safe to share. We tend to check on someone’s physical health regularly because we can (usually) see when something is wrong. But mental health is not something we can easily see and therefore, we need to be much more intentional about discussing. If you hear her talking about therapy, normalize seeking mental health services and contribute to the conversation with personal experiences if you’re comfortable. Check on your “strong” friends. They don’t always have it together, even if it seems that way from a distance. These conversations help the women in your life know you care. 

Offer Practical Help to Reduce the Mental Load

Women tend to take on most of the mental load within families (not true within single-parent homes), according to a research study summarized by Science Daily. This includes planning, organizing, and preparing various meals, appointments, and chores needed to maintain the household. Therefore, any gesture to reduce the mental load for a woman in your life could be life-giving. Simple things like dropping off a meal or offering childcare for a friend going through a tough time are huge ways to help. Readily sharing resources, support groups, or self-care strategies that work for you can be instrumental in decreasing some of her mental load. Validate the fatigue and burnout that can result from carrying most of the mental load and encourage the women in your life to prioritize themselves as needed. They must be well first to show their best for their friends and family. 

Continue Challenging Stigmas and Cheer for Each Other

The continued work of challenging stigma is difficult. Say something when you hear a stigma towards women. Be open to conversations about mental health within families, companies, and communities. Encourage a mom to prioritize herself without feeling “mom guilt.” But most importantly, cheer for her. So often, we can be threatened when a sister, friend, or coworker has success, but this drives us apart and causes division. At the end of the day, empowered women empower the world. So, challenge yourself to cheer for her when she “wins,” because a win for her is a win for women. And we need each other.