Seeking help isn’t a sign that you’ve failed—it’s often the first step toward building a healthier, happier life.

For decades, mental health has carried an unfair stigma. Many people have been told to “tough it out,” “keep your feelings to yourself,” or “just stay positive.” While resilience is important, ignoring emotional struggles rarely makes them disappear.

The truth is simple: therapy isn’t a sign of weakness—it’s a sign that you’re ready to heal, grow, and invest in yourself.

More people than ever are recognizing that mental health deserves the same attention as physical health. Whether you’re dealing with anxiety, depression, stress, grief, trauma, relationship challenges, or simply trying to better understand yourself, therapy can provide practical tools and meaningful support.

Therapy Is for Everyone—Not Just During a Crisis

One of the biggest misconceptions about therapy is that it’s only for people experiencing severe mental illness. In reality, many people begin therapy simply because they want to improve their quality of life.

Therapy can help you:

• Manage everyday stress
• Improve communication
• Build healthier relationships
• Develop coping skills
• Increase self-confidence
• Process grief and loss
• Navigate career or life changes
• Better understand your emotions

Just as you might hire a personal trainer to improve your physical fitness, many people work with therapists to strengthen their emotional well-being.

Even Successful People Go to Therapy

One of the best ways to reduce the stigma surrounding therapy is to recognize that many highly successful people have openly discussed the benefits of counseling and mental health support.

Lady Gaga

Singer and actress Lady Gaga has spoken candidly about living with trauma, anxiety, and post-traumatic stress disorder (PTSD). She has credited therapy, professional support, and mental health treatment as important parts of her healing journey.

Michael Phelps

Olympic champion Michael Phelps has become one of the world’s strongest advocates for mental health. After struggling with depression following his Olympic career, he sought therapy and has encouraged others to ask for help without shame.

He has said that opening up and speaking with professionals changed his life.

Prince Harry

Prince Harry has publicly shared that therapy helped him process grief after the loss of his mother. He has encouraged others to prioritize their emotional health and seek support when needed.

Dwayne “The Rock” Johnson

Dwayne Johnson has spoken openly about experiencing depression and the importance of talking about mental health instead of suffering in silence.

Taraji P. Henson

Actress Taraji P. Henson has become a leading advocate for mental health awareness. She has discussed attending therapy and created initiatives that encourage people to seek professional support.

These public figures remind us that therapy isn’t about weakness—it’s about having the courage to take care of yourself.

What Happens During Therapy?

Many people avoid therapy simply because they don’t know what to expect.

While every therapist has their own approach, a typical first session often includes:

• Discussing your goals
• Talking about your personal history
• Exploring current challenges
• Identifying areas you’d like to improve
• Creating a plan that fits your needs

There is no “perfect” way to do therapy. Some people attend weekly sessions, while others schedule appointments monthly or only during particularly stressful periods.

Signs You Might Benefit from Therapy

You don’t need to wait until life feels overwhelming.

You may benefit from speaking with a licensed mental health professional if you experience:

• Persistent anxiety
• Ongoing sadness
• Panic attacks
• Difficulty sleeping
• Relationship conflicts
• Burnout
• Loss of motivation
• Trouble managing anger
• Major life transitions
• Unresolved grief

Early support can often prevent small challenges from becoming larger ones.

Finding the Right Therapist Matters

Not every therapist will be the perfect fit, and that’s completely normal.

When searching for a provider, consider:

• Areas of specialization
• Treatment methods
• Experience
• Insurance acceptance
• Telehealth availability
• Communication style
• Scheduling flexibility

Finding someone you feel comfortable with can make a significant difference in your experience.

Therapy Is an Investment in Your Future

Mental health affects nearly every aspect of life—from relationships and work performance to physical health and overall happiness.

Seeking therapy isn’t about admitting defeat.

It’s about choosing growth.

Every conversation, every coping strategy, and every breakthrough can help build a stronger foundation for the future.

You Don’t Have to Face Life Alone

Everyone experiences difficult seasons. Asking for help doesn’t mean you’re broken—it means you’re human.

Whether you’re dealing with anxiety, depression, grief, trauma, stress, or simply looking for guidance, connecting with a qualified mental health professional can be one of the most valuable decisions you make.

At TheraConnect, our mission is to help individuals find licensed therapists, counselors, psychologists, social workers, and qualified mental health professionals who meet their unique needs. The right support can help you move from surviving to thriving.

Remember: Seeking help isn’t a sign of weakness. It’s a powerful act of courage—and often the beginning of lasting healing.

When You Need More Than Willpower—Support Is Available

The holidays can bring joy, connection, and cherished traditions. But for many people, they can also bring stress, anxiety, and difficult interactions with toxic family members. If you’re facing manipulation, criticism, guilt trips, or emotional abuse during a family gathering, know that you’re not alone—and you don’t have to navigate it without support.

At TheraConnect, we believe your mental health matters every day of the year. Here are therapist-informed strategies to help you protect your emotional well-being this holiday weekend.

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1. Set Realistic Expectations

You can’t control another person’s behavior, but you can control how you respond.

Instead of hoping someone will suddenly change, focus on protecting your own peace. Accepting what you cannot control can reduce stress and disappointment.

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2. Establish Healthy Boundaries

Before attending a gathering, decide what topics are off-limits.

Examples include:

• Politics
• Relationships
• Finances
• Parenting
• Personal appearance
• Career decisions

Try saying:

• “I’d rather not discuss that today.”
• “Let’s talk about something else.”
• “I’m here to enjoy time with everyone.”

Healthy boundaries are linked to improved emotional well-being and healthier relationships.

---

3. Don’t Engage in Every Argument

Some people seek conflict or emotional reactions.

Instead of arguing:

• Stay calm.
• Keep responses brief.
• Avoid defending every decision.
• Change the subject.
• Walk away if necessary.

Not every comment deserves a response.

---

4. Give Yourself Permission to Take a Break

It’s okay to:

• Step outside for fresh air.
• Take a short walk.
• Spend time with supportive relatives.
• Leave early if needed.

Protecting your mental health is a healthy choice—not a selfish one.

---

5. Practice Grounding Techniques

If you begin feeling overwhelmed, pause and focus on your surroundings.

Try the 5-4-3-2-1 Grounding Exercise:

• 5 things you can see
• 4 things you can touch
• 3 things you hear
• 2 things you smell
• 1 thing you taste

Grounding techniques can help reduce anxiety during stressful situations.

---

6. Remember That “No” Is Enough

You don’t owe anyone lengthy explanations.

Simple responses like:

• “No, thank you.”
• “I’m not comfortable with that.”
• “That doesn’t work for me.”

can be respectful while maintaining your boundaries.

---

7. Focus on Safe Connections

Spend your energy with the people who make you feel supported.

Talk with someone you trust, help prepare the meal, play with the kids, or simply enjoy meaningful conversations with those who respect you.

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8. Prioritize Your Mental Health After the Gathering

Holiday stress doesn’t always end when the event is over.

Take time afterward to:

• Journal
• Go for a walk
• Meditate
• Get enough sleep
• Talk with a trusted friend
• Reach out to a licensed mental health professional if you’re struggling

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When It Might Be Time to Seek Professional Support

If family gatherings consistently leave you feeling:

• Anxious
• Depressed
• Emotionally exhausted
• Manipulated
• Fearful
• Overwhelmed

speaking with a licensed therapist can help you develop healthier coping strategies, strengthen boundaries, and begin healing from difficult family dynamics.

Therapy isn’t just for times of crisis—it’s an investment in your long-term emotional well-being.

---

You Don’t Have to Face It Alone

At TheraConnect, we connect individuals with licensed mental health professionals who can provide compassionate, confidential support for anxiety, family conflict, relationship challenges, trauma, stress, and more.

Whether you’re navigating a difficult holiday season or looking for ongoing support, help is available.

Find the right therapist today:
https://theraconnect.net/client-sign-ups/

---

References

• American Psychological Association. Managing stress and building resilience.
• National Alliance on Mental Illness (NAMI). Healthy boundaries and emotional wellness.
• Substance Abuse and Mental Health Services Administration (SAMHSA). Grounding techniques and coping strategies.

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Imagine you got a rough night of sleep. Perhaps you went to bed too late, needed to wake up early or still felt tired when you woke up from what should have been a full night’s sleep.

For the rest of the day, you feel groggy and unfocused. Things that are usually fun or exciting don’t give you the same level of pleasure. You don’t have energy to exercise, so you avoid it. You don’t feel motivated to see friends, so you cancel plans with them. You focus on your rough day as you try to fall asleep that night and start to have anxiety about the next day. Instead of getting the restful night of sleep you need, you have another night of poor sleep. You become caught in a vicious cycle of poor sleep and depressed mood.

Sleep and mental health problems often go hand in hand. Sleep problems are a core symptom of depression. In addition, there is strong evidence that sleep problems contribute to many mental health disorders, including schizophrenia and post-traumatic stress disorder, or PTSD.

Yet our mental health also affects how well we sleep. Issues such as distressing thoughts and trouble relaxing can make it difficult for people to fall asleep or stay asleep, exacerbating sleep problems.

These issues are particularly pronounced during pregnancy, when the circular effects of inadequate sleep and mental health challenges can have harmful effects for mothers and their offspring.

We are a developmental psychologist and a doctoral student in psychology who study sleep and mental health from pregnancy through adulthood. As researchers in this field, we see the impacts of sleep and mental health problems firsthand.

Sleep and mental health problems are so entangled that it is unsurprising that they can each make the other worse. But it does make treating them more challenging.

Biology of sleep and mental health

Researchers and medical professionals know that sleep is essential for the body and brain to function properly.

Sleep is important for establishing circadian rhythms, which optimize alertness during the day and rest at night. When sunlight fades in the evening, the brain produces more of the hormone melatonin, and your core body temperature drops to promote sleep. When the brain detects sunlight, it reduces melatonin production, and body temperature increases to promote wakefulness.

Although light and dark are the most important signals to the brain about when you should be awake and when you should be sleeping, other things such as stress, disruptions in daily routines and social interactions can also throw off your circadian rhythm.

Circadian rhythms affect other important biological processes, including the body’s production of the stress hormone cortisol. Cortisol follows a daily rhythm where it is highest soon after waking in the morning and lowest in the middle of the night. Disruptions in normal sleep can lead to difficulties in daily regulation of cortisol levels, which can have negative effects on mental health and the ability to effectively manage stress.

Sleep is central to the proper functioning of the immune system, which in turn has implications for mental and physical health. Sleep disturbances have been linked to poorer immune responses against viruses and other challenges to the immune system, making it harder to stay healthy and to recover after getting sick.

Sleep disturbances also lead to greater inflammation, which is when the immune system’s natural responses become overactive. Inflammation underlies mental and physical health problems, including depression, heart disease and cancer.

https://www.youtube.com/embed/qZWLegof7GE?wmode=transparent&start=0Without adequate sleep, cognitive functions suffer and emotional resilience weakens.

How poor sleep leads to behavior changes

Chronic disruptions to a person’s natural circadian rhythm – such as people who work night shifts or who switch between day and night shifts – lead to greater risk for both depression and anxiety.

Shift work is an extreme example of disrupting the natural pattern of sleeping at night. However, less severe types of sleep problems, such as not getting enough sleep or waking up feeling tired, are also bad for mental health.

Sleep disruptions make it more difficult to regulate emotions. Having too little or poor quality sleep make handling everyday stressors more difficult. This is because sufficient sleep is necessary for effective problem-solving, memory and focusing. The combination of impaired emotion regulation and stress management abilities are a recipe for greater mental health difficulties.

One key reason why poor sleep and mental health struggles can become so problematic and difficult to treat is that without adequate sleep, it’s challenging to muster energy for healthy activities such as exercise and maintaining social relationships.

What’s more, when decision-making is impaired by poor sleep and negative emotions, people are more likely to reach for alcohol, drugs and unhealthy foods to cope with stress. These unhealthy behaviors can, in turn, reinforce the cycle by interfering with sleep.

https://www.youtube.com/embed/6F8wFkScnME?wmode=transparent&start=0In a sleep study on healthy adults, researchers found that lack of sleep causes overactivity in the amygdala, a crucial area of the brain where emotional processing occurs.

Sleep and mental health problems in pregnancy

These cycles between poor sleep and mental health challenges can be especially problematic during pregnancy.

Common pregnancy symptoms include nausea, heartburn, back and joint pain, cramps, a frequent urge to pee and contractions, all of which can make it more difficult to get restful sleep.

Sadly, around 76% of pregnant women report having sleep problems at some point in their pregnancy, compared with only 33% in the general population. Relatedly, about 1 in 5 pregnant women in the U.S. struggle with mental health problems such as anxiety and depression.

Our team’s new research, published in December 2025, further establishes these links between sleep and mental health. We found that during pregnancy, mental health problems contribute to sleep problems over time and that sleep problems in turn can exacerbate mental health problems.

This cycle can also have negative effects on the fetus and on the child after birth.

Prenatal sleep problems such as short sleep, sleep apnea and restless sleep can lead to preterm births and low birth weight in newborns.

A large study in Sweden in 2021 found that pregnant women who frequently worked the night shift or quickly shifted between night and day work in early pregnancy showed a three-to-four times greater risk for having a preterm birth. Preterm birth and low birthweight are associated with greater cardiovascular risk in both mothers and their offspring.

Prenatal maternal sleep problems can also lead to problems later in the child’s development. A review we also published in 2025 found that children of mothers who had sleep problems in pregnancy tend to have more sleep problems themselves. Our review also reported that children of mothers with prenatal sleep problems are more likely to develop obesity and have more behavioral problems in childhood.

Talking to your doctor about these concerns

In our opinion, it should be standard to screen for sleep problems at medical visits, given the potential implications of inadequate sleep for both mothers and their babies.

If you’re close to someone who is pregnant, consider asking how their sleep is and how they’re feeling. If they note ongoing sleep issues or emotional or behavior changes, you can ask if they have talked to their doctor.

They may feel overwhelmed and need support in talking to their doctor or help finding resources. The Sleep Foundation’s website has a list of sleeping tips for pregnant women as well as guidelines for when to speak with a doctor.

If you are the person experiencing these issues, you can report sleep problems to your doctor and ask for guidance for improving sleep.

If you’re experiencing difficulties with depression or anxiety, tell your doctor and ask for resources. There are mental health resources specific to pregnancy that can help. You can also find mental health professionals through Psychology Today’s find-a-therapist tool.

Healthy sleep is a necessity for improving your mental health during pregnancy and at all times of life.

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Too distressed to learn? Truckee Meadows Community College,

The growth of community colleges in the U.S. has improved access to higher education tremendously, especially for students from low-income families. However, completion rates at these schools are less than 30 percent.

Could the mental health of community college students play a role in their degree completion?

We recently partnered with researchers, nonprofits and community colleges across the country to study the mental health conditions of community college students.

Mental health on college campus
The first signs of most mental health conditions often appear during or before the typical college age range – 18 to 24 years. Symptoms can include lack of energy, loss of concentration, lack of sleep or even substance abuse, which can affect school performance. Depressed or anxious students can also feel pessimistic and lose their motivation.

In previous research, other research groups and we have extensively documented the high prevalence of mental health disorders in four-year institutions. Recent studies also indicate that mental health disorders could be increasing among the youth.

What about mental health issues of community college students specifically?

Compared to four-year schools, community colleges draw student populations with higher poverty and other socioeconomic disadvantages, which could increase their vulnerability to mental health conditions.

Community college students are more vulnerable to mental health problems. trizoultro, CC BY-ND
So in winter 2015, we conducted an online survey of a random sample of over 4,300 students at 10 community colleges across the nation, and used standard brief assessments to measure symptoms of mental health conditions such as depression and anxiety.

To compare with four-year school populations, we examined these same measures from Healthy Minds Study, a national survey from the academic year 2014-2015, which included nearly 16,000 respondents from 16 institutions.

Here are the community college data
The results from our study “Too Distressed to Learn” leave little doubt that mental health is, in fact, a major concern for community college students.

Nearly half (49 percent) of community college students show symptoms related to one or more mental health condition, such as depression, anxiety, suicidal ideas, nonsuicidal self-injury or eating disorders.

In other words, approximately six million students, of the approximately 12 million students in community colleges nationwide, have symptoms of mental disorders. We found depression and anxiety to be among the most common conditions. About 36 percent students showed symptoms of depression and 29 percent had disorders related to anxiety.

For younger students ages 18-24 in community colleges, these numbers are even higher: 40 percent for depression and 33 percent for anxiety.

Furthermore, mental health conditions appear to be considerably higher at community colleges, as compared to four-year schools. Among students ages 18-24, 23 percent of community college students are experiencing the most severe frequency and number of depressive symptoms, as compared to 11 percent of four-year students.

Are students getting help?
This troubling situation is compounded by the fact that most students with mental health conditions are not receiving adequate support.

Among community college students with a mental health condition, we found only 41 percent were receiving any mental health care (counseling and/or medication) in the previous year. This number is even lower – 35 percent – among community college students in the age group 18-24. Although still not adequate, by comparison, 45 percent of students in the age group 18-24 find support at four-year schools.

There is a similar disparity in the counseling or support that students receive from non-clinical sources, such as friends and family: 60 percent among community college students, compared to 79 percent among four-year students.

The lower use of mental health services among community college students is driven in part by the fact that more of these students lack health insurance: 14 percent, compared to just 3 percent in our four-year sample.

Additionally, community colleges offer significantly fewer campus services.

Fewer community college students have access to mental health services. Joe Houghton, CC BY
For example, many community colleges do not have any mental health counselors, and among those that do, the ratio of counselors to students is 1 to 3,000, compared to 1 to 1,600 at four-year institutions.

Here’s what can be done
The reality is that improving this situation will likely require an influx of additional resources, particularly more robust campus health services and programs. So, how can institutions and other stakeholders build support for funding these resources?

For many years, four-year schools have been using data extensively to make the case for increased support of mental health services. Data from our study, which is one of the first large-scale assessments of mental health among community colleges throughout the nation, could serve as a starting point.

We know there is a relationship between depression and student retention. In fact, four-year schools have used this argument persuasively for finding more resources.

In addition, there are a number of partnership opportunities, and successful experiences at other institutions nationwide, from which institutions and students can benefit. For example, many students today are engaging in peer-led initiatives.

An example of such an initiative is Active Minds, a national organization supporting student advocates for mental health. It has chapters at over 400 campuses (including some community colleges). Campus administrators can partner with the Campus Program of Jed Foundation, which helps institutions help develop and implement a campus-specific plan to improve their support for student mental health.

Single Stop is another national nonprofit that has been assisting community college students with accessing public benefits and services; such an organization can also help students access mental health services in their respective communities.

It would be easy to view our new findings as another reason to be discouraged about the state of higher education, particularly community colleges. But we believe these findings highlight a whole new set of opportunities to improve the prospects for millions of students.

An ever-growing wealth of services and programs can treat or prevent mental health conditions. The challenge and opportunity are to make more and better investments in this area.

Centuries of systemic racism and everyday discrimination in the U.S. have left a major mental health burden on African American communities, and the past few years have dealt especially heavy blows.

Data from the Centers for Disease Control and Prevention indicate that Black Americans are twice as likely to die of COVID-19, compared with white Americans. Their communities have also been hit disproportionately by job losses, food insecurity and homelessness as a result of the pandemic.

Meanwhile, racial injustice and high-profile police killings of Black men have amplified stress. During the summer of 2020, amid both the pandemic and Black Lives Matter protests, a CDC survey found that 15% of Black respondents had “seriously considered suicide in the past 30 days,” compared with 8% of white respondents.

For a variety of reasons, many African Americans face barriers to mental health care. But as a sociologist who focuses on community-based organizations, I find that strengthening relationships between churches and mental health providers can be one way to increase access to needed services. In research with my collaborators Eunice Wong and Kathryn Derose, I analyzed data on the prevalence of mental health care provision among religious congregations and found that many African American congregations offer such programs.

Need versus access

Roughly 1 in 5 Americans experience mental illness in a given year. Yet fewer than half of adults with a mental health condition receive mental health services.

African Americans utilize mental health services at about one-half the rate of white Americans. In part, this underuse may stem from African Americans’ often fraught relationship with medical establishments in the U.S., given their histories of racial bias and malpractice against people of color. Part of the reason may also derive from stigma among some African Americans perceiving mental illness and seeking help as signs of weakness. Treatment “deserts” where mental health providers are scarce may also be a factor.

Care at church

One often overlooked resource for mental health care, however, are churches. For the past decade, the National Congregations Study has documented the prevalence of mental health care provision among places of worship in the U.S. Based on data from the NCS’ 2018 survey, 26% of congregations provide mental health programming, and 37% of people who attend religious services attend one of these congregations. Such programming can include support groups, meetings and classes focused on addressing mental health concerns.

Previously, my co-researchers and I analyzed 2012 NCS data to better understand mental health resources within religious congregations. One of our goals was to identify factors that contribute to a congregation offering mental health care. These factors include having more members, employing staff for social service programs and providing health-focused programs. Other significant predictors include conducting community needs assessments, hosting speakers from social service organizations and being located in a predominantly African American community.

Based on the new 2018 survey, 45% percent of African American congregations offer some form of mental health service and nearly half of all African American churchgoers attend a congregation with such programs. These rates show an increase since 2012, and are roughly 50% greater than those among predominantly white congregations.

This research supports longstanding observations about African American congregations as critical sources of spiritual, emotional and social support for their communities. Many religious people see their spiritual health and mental health as intertwined, and research indicates that spiritual practices, such as prayer and meditation, can also support mental health.

Strengthening support

Our research suggests that building collaborations between African American congregations and the mental health sector is a promising strategy to increase access to needed services. Given that 61% of African Americans say they attend worship services at least a few times a year, congregations may provide an accessible resource.

At times, pairing religion and mental health may prove harmful. Some congregations see mental health problems as a product of personal sin, for example, and stigmatize people suffering from mental illness.

But congregations can also be helpful environments. When clinical treatment is supplemented with social support, the likelihood of successful outcomes is greater, and houses of worship often provide built-in social networks. People participating in a congregation-led grief recovery group, for example, can be involved in the congregation beyond their weekly meeting. In addition, some mental health professionals provide pro bono services for congregation-based programs.

Social worker Victor Armstrong, the director of North Carolina’s Division of Mental Health, Developmental Disabilities and Substance Abuse Services, asserts that African American faith leaders can play a “pivotal role” in mental wellness. He suggests shifting language to focus on “wellness” rather than “illness” in order to decrease stigma, among other recommendations.

Greater collaboration between congregations and mental health providers could help stem the growing mental health crisis, particularly within African American communities.