May is Mental Health Awareness Month—a perfect time to slow down, check in with ourselves, and have some honest conversations about our mental well-being. Whether you’re overwhelmed by anxiety, navigating the weight of depression, or noticing old trauma responses showing up in new ways, you are not alone—and there is help available that affirms who you are and supports how you show up in the world.
At Be BOLD Psychology and Consulting, we offer virtual therapy across North Carolina, Virginia, and South Carolina, and specialize in trauma-informed, LGBTQIA+ celebratory, and neuroaffirming care. Let’s dive into three of the most common mental health struggles and share accessible tools for getting grounded.
Anxiety: When Worry Takes the Wheel
Anxiety doesn’t always look like a panic attack. It can sneak in as restlessness, a racing heart, irritability, or trouble sleeping.
Common Symptoms of Anxiety
- Racing thoughts or persistent worry
- Trouble falling or staying asleep
- Muscle tension or chest tightness
- Avoidance behaviors
Coping Strategies for Anxiety
- 5-4-3-2-1 Grounding Technique: Engage your senses to interrupt anxious spirals. Name 5 things you see, 4 things you feel, 3 you hear, 2 you smell, 1 you taste
- Box Breathing: Inhale for 4, hold for 4, exhale for 4, hold for 4—repeat.
- Limit Caffeine & News: Small tweaks in daily intake can help in reducing symptoms.
- Move Gently: Gentle movement like yoga, stretching, or walking while listening to soothing music can help discharge physical anxiety energy.
- Anxiety Journaling: Spend 5–10 minutes writing down everything you’re worried about – then challenge one or two of those thoughts with facts or compassionate truth.
Depression: More Than Just a Bad Day
Depression can feel like moving through quicksand—physically drained, emotionally numb, and mentally foggy.
Common Symptoms of Depression
- Persistent sadness or low mood
- Fatigue or loss of motivation
- Feelings of worthlessness, guilt, hopelessness, low self-esteem
- Social withdrawal
Coping Strategies for Depression
- Movement Matters: A short walk, light stretching, or even dancing in your living room can raise dopamine and serotonin—natural mood boosters.
- Break It Down: Choose a tiny task (like brushing your teeth or replying to one email) and let that be enough. Starting small builds momentum and motivation.
- Talk It Out: Connection is key. Reach out to someone you trust—a friend, therapist, or support group. Sharing your load helps lighten it.
- Nourishment First: Eating something small and nutritious, like fruit or a protein snack, can help stabilize mood and energy.
- Self-Compassion Routines: Depression often comes with shame. Practice saying one kind thing to yourself daily. Post sticky notes with reminders like “I am doing my best.”
Trauma: When the Past Feels Like the Present
Trauma can come from one major event or a series of smaller experiences over time, making you feel stuck or overwhelmed.
Common Symptoms of Trauma
- Flashbacks, nightmares, or intrusive thoughts
- Avoiding reminders of the event (people, places, things, smells)
- Feeling emotionally numb or “cued up/on-edge” often
Coping Strategies for Trauma
- Self-Compassion Breaks: Say out loud, “This is a moment of suffering. Suffering is a part of life. May I be kind to myself right now.” Let yourself feel comfort.
- Sensory Safety Kit: Fill a small bag with items that help calm your nervous system—lavender oil, a favorite stone, gum, headphones with calming music.
- Grounding Through the Body: Press your feet into the floor and name 3 body parts you can feel right now. Gently shake out your hands and legs to release tension.
- Therapy That Helps: Approaches like EMDR, CPT, IFS, or somatic therapy can support trauma recovery.
Mental Health Resources for North Carolinians
Before sharing, ask the hotline respondent what their responsibility is relating to safety decisions or if they are required to interface with law enforcement if you share about thoughts of harming yourself.
- 988 Suicide & Crisis Lifeline
Call or text 988 or chat at 988lifeline.org
Free, confidential support for people in distress, 24/7. - NAMI HelpLine
Call 1-800-950-NAMI (6264) or text “HelpLine” to 62640
nami.org/help
Information, resource referrals, and support from the National Alliance on Mental Illness. - The Trevor Project (LGBTQ+ Youth Support)
Call 1-866-488-7386, text ‘START’ to 678678, or chat at thetrevorproject.org
24/7 crisis intervention and suicide prevention for LGBTQIA+ youth. - Postpartum Support International (PSI)
Call or text 1-800-944-4773
postpartum.net
Support for perinatal mood disorders—available in English & Spanish. - Trans Lifeline
Call 877-565-8860
translifeline.org
Peer support line run by and for trans people—confidential and non-judgmental.
Therapy That Meets You Where You Are
Mental health isn’t just about surviving—it’s about thriving. If you’re ready to feel more connected, grounded, and supported, our team at Be BOLD Psychology and Consulting is here for you.
We offer telehealth therapy throughout North Carolina, Virginia, and South Carolina with clinicians who specialize in:
- LGBTQIA+ celebratory care
- Trauma recovery
- ADHD & Autistic-affirming therapy
- Anxiety and Depression treatment
- Support for couples, relationships, parents, and families
- Support for college students
Let’s talk. You can self-schedule a free 20-minute consultation here!
Or, give us a call, text, or email!
Call/text: 919-525-1873
Email: Info@beboldpsychnc.com
