Understanding the significance of mental wellbeing and practical tips for everyday self-care.
May is Mental Health Month. That means it’s a time to talk about something very important: how we feel on the inside.
We all know it’s important to eat healthy, drink water, and take care of our bodies. But what about our minds? Our thoughts, feelings, and emotions? That’s called mental health, and it matters just as much as physical health. As someone who has seen both the power of mental health care and the consequences of its absence, I believe we need to treat mental and behavioral health as essential, not optional.
Why Mental Health Is Important
There was a time—not too long ago—when seeking therapy or talking about depression was met with silence or shame. Thankfully, the conversation around mental health has evolved. Over the last few decades, we’ve seen an expansion of mental health awareness campaigns, more professionals entering the field, and a push for integrating behavioral health into primary care (Mechanic, 2012).
However, while awareness has grown, access and equity have not kept pace.
Not Everyone Gets Help
Some people are afraid to talk about their mental health. Black, Indigenous, and People of Color (BIPOC) are less likely to receive mental health services and more likely to receive poorer quality care when they do (Snowden, 2001).
Why? Because:
– Some doctors don’t understand their culture or background
-Lack of positive integration into faith-based practices
-False information that maintains stigma about mental health
– There may not be mental health services nearby
– Therapy might cost too much
– They’ve been treated unfairly before and don’t trust the system
For example, Black Americans are more likely to be misdiagnosed with schizophrenia and less likely to be diagnosed with mood disorders like depression—despite reporting similar symptoms (Bailey et al., 2017).
Mental Health and Whole-Person Wellness
Mental health doesn’t exist in a vacuum. It influences—and is influenced by—every part of our lives. Research shows that untreated mental health conditions can worsen physical illnesses and increase risk for chronic diseases like heart disease, diabetes, and stroke (CDC, 2021). On the other hand, sound mental health supports better sleep, stronger immunity, more stable relationships, and greater life satisfaction.
Beyond the individual, community mental health affects resilience, safety, and economic vitality. When people feel mentally well, they are more likely to engage in community life, maintain employment, support their families, and contribute to collective well-being (Substance Abuse and Mental Health Services Administration [SAMHSA], 2022).
The Power of a Healthy Mind
A healthy mind gives us the ability to adapt to challenges, connect with others, and live in alignment with our values. It helps us recover from setbacks, process trauma, and build meaningful lives. In communities that have endured systemic oppression, intergenerational trauma, and social inequities, mental wellness is not a luxury—it’s a form of resistance, healing, and empowerment.
Small Steps to Feel Better
Improving mental health doesn’t always require big changes. Often, it’s the small, consistent steps that lead to lasting transformation. Here are some sustainable practices that have helped me and countless others:
Prioritize Rest and Sleep – Aim for 7–9 hours per night. Lack of sleep can significantly affect mood, memory, and stress tolerance.
Move Your Body – Regular movement, even gentle walks or stretching, can boost endorphins and reduce anxiety (Sharma et al., 2006).
Set Boundaries – Protect your energy by saying no when needed and taking breaks from draining situations or people.
Connect with Others – Isolation breeds distress. Lean into community through friendships, support groups, or faith communities.
Seek Professional Help – Therapy is not just for crises. It’s a powerful tool for growth, healing, and self-awareness. Look for culturally competent providers who understand your lived experience.
Limit Toxic Inputs – Reduce exposure to negative news, social media comparisons, and environments that leave you feeling depleted.
Practice Mindfulness – Ground yourself in the present. Even five minutes of deep breathing or quiet reflection can shift your nervous system.
Let’s Make Mental Health Normal Every Day
This Mental Health Month and every day throughout the year, let’s reaffirm a simple truth: mental health is health. It’s the foundation of how we think, feel, relate, and live. We owe it to ourselves—and each other—to care for our minds as fiercely as we care for our bodies.
Everyone has the power to break the silence, challenge the stigma, and build homes, communities, and a world where mental wellness is not a privilege, but a right.
References
Bailey, R. K., Blackmon, H. L., & Stevens, F. L. (2017). Major depressive disorder in the African American population. Journal of the National Medical Association, 109(1), 5–13.
Centers for Disease Control and Prevention. (2021). Mental health and chronic diseases. https://www.cdc.gov/mentalhealth/index.htm
Mechanic, D. (2012). Seizing opportunities under the Affordable Care Act for transforming the mental and behavioral health system. Health Affairs, 31(2), 376–382.
SAMHSA. (2022). Behavioral health equity. https://www.samhsa.gov/behavioral-health-equity
Sharma, A., Madaan, V., & Petty, F. D. (2006). Exercise for mental health. Primary Care Companion to the Journal of Clinical Psychiatry, 8(2), 106.
Snowden, L. R. (2001). Barriers to effective mental health services for African Americans. Mental Health Services Research, 3(4), 181–187.
Dr. Frederick Echols, MD, is available as a subject matter expert on public health for press interviews and speaking engagements.
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About Dr. Fredrick Echols, MD
Dr. Fredrick L. Echols, MD is the founder and Chief Executive Officer of Population Health and Social Justice Consulting, LLC, an Obama Foundation Global Leader, sought-after public speaker, black men’s health advocate, and accomplished physician with over 15 years of experience in public health. He has worked extensively with public and private sectors to address complex health issues through evidence-informed approaches. Dr. Echols is a graduate of the Centers for Disease Control and Prevention Population Health Training in Place program and the ASTHO-Morehouse School of Medicine’s Diverse Executives Leading in Public Health program.
Passionate about health and justice, Dr . Echols’ notable roles include serving as Chief Executive Officer for Cure Violence Global, Health Commissioner for the City of St. Louis, and Director of Communicable Disease and Emergency Preparedness for the St. Louis County Department of Public Health. In these roles, he oversaw public health regulations, led COVID-19 response efforts, managed daily operations, and developed strategic partnerships. Dr. Echols also served as Chief of Communicable Diseases for the Illinois Department of Public Health and as a physician in the U.S. Navy. He continues to contribute to public health research and guides health organizations globally.
For more health tips follow Dr. Fredrick Echols @ Fredrick.Echols@gmail.com
Follow Dr. Echols on socials:
LinkedIn: @FredrickEcholsMD ( www.linkedin.com/in/fredrick-echols-m-d-5a2063225)
Facebook: @FredrickEchols
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