From Crisis to Care: Embracing Mental Health Well-Being This May

Mary Sherman, FEAP Consultant, is a Licensed Clinical Social Worker in Virginia and a Certified Employee Assistance Professional. She has additional expertise helping employees improve communication skills, balance work and home, manage stress, increase happiness, in domestic violence work, and assisting employees who deal with anxiety and depression.

May is Mental Health Month—a timely opportunity to focus on our mental well-being and embrace the renewal that spring brings. At UVA, we are committed to supporting the health and well-being of every member of our community—students, faculty, staff, alumni, and neighbors alike.

With the level of impact on mental health in more recent years, the likelihood is high that either you or someone in your circle of people you care about has had, is having, or will have some issues with their mental well-being. 

•     20% of people are diagnosed with a mental health problem in a given year (CDC, 2021)

• 42.5 percent of adults in the United States are diagnosed with an anxiety disorder (Mental Health America)
• 46 percent of Americans will meet the criteria for a diagnosable mental health condition sometime in their life (Mental Health America) 

Mental health challenges are common. Whether you're navigating your own challenge or supporting someone else, know that help is available:

• UVA employees: Start with FEAP
• Employees elsewhere: Check your employer’s EAP (Employee Assistance Program) benefits
• Not employed or seeking outside support: Contact your primary care provider, health insurance provider, or search platforms like Psychology Today to search for a provider.  There are also several online platforms that you can try like Talkspace or BetterHelp.
• In crisis: Call or text 988, the nationwide Suicide & Crisis Lifeline 

But mental well-being isn't just for times of crisis—it’s a daily practice that benefits us all. If you're not currently in need of professional help, there are still powerful, everyday actions you can take to boost your mental health.

Some helpful tips: 

• Try a stacking habit of adding 3 deep breaths every time you wash your hands.  3 deep breaths (in through the nose for 4 seconds and out through the mouth for 6 seconds) can calm the nervous system, reduce stress, and improve focus.
• Kelly McGonigal shares the 3 minutes of movement can create the feel better effect.  If you add music, you get a bonus boost.
• Be kind to yourself.  If you use self-compassion, you boost motivation, decrease anxiety, depression, and social comparison.  First notice that you are experiencing pain and suffering (often this is not meeting our own expectations).  When we feel pain and suffering, we feel separate from others, so we are reminded that pain and suffering actually connects us to everyone else.  We then talk to ourselves like a good friend. Instead of being hard and judgmental towards yourself, you could imagine a good friend in the same situation and what you would say to them.  For example, If I am behind on a goal, I would imagine my good friend Sally is in the same situation and what I would say to her, “You are trying hard, you will get there, you’ve got this.”

Quick Daily Practice: Train Your Brain for Gratitude: Try naming one to three new things you’re grateful for in the past 24 hours—and reflect on why they mattered. For example, I saw a beautiful sunset and it gave me a sense of awe.  Or, I had a wonderful conversation with my daughter which led to a sense of connection.  We know that what we look for we will find, and what you pay attention to grows.  This simple habit helps retrain your brain to notice the good, counterbalancing our natural negativity bias. Savor the moment. Revisit it later. Or share it with someone else to amplify the effect.

I’d also like to highlight a central resource for faculty and staff  — the UVA Faculty and Employee Assistance Program (FEAP). In response to the growing mental health crisis—especially in the wake of the pandemic—FEAP has expanded its services to offer quicker access to care and to address a broader range of concerns. Support includes prevention, intervention, crisis response, and a robust library of self-guided resources available on demand.

FEAP also sponsors a variety of initiatives that foster well-being across Grounds and beyond. One standout is the Thrive Together Webinar Series, co-sponsored by Hoos Well. Featuring the expertise of UVA faculty and staff, the series is nearing its 100th webinar and has reached nearly 10,000 participants since its launch in 2020.

Collaboration is central to FEAP’s approach. Most recently, FEAP helped organize the Second Annual Well-Being Walk, which expanded from one partner last year to six. In addition to continuing its partnership with the Black Faculty and Staff Employee Resource Group, this year’s walk included Hoos Well, the Contemplative Sciences Center, UVA Medical Center’s Wisdom and Well-being Program, the Center for Faculty Well-Being and Development, and UVA Police. 

The walk, a one-mile journey that began and ended at the new Contemplative Commons, was made even more special by the presence of President Jim Ryan. Together, these partnerships continue to reduce stigma and promote open, supportive conversations around mental health.

“Alone we can do so little; together we can do so much.” - Helen Keller