Prioritize Your Mental Health

Mental Health Awareness Month is a vital reminder of the importance of mental well-being, and offers us an opportunity to raise awareness and reduce the stigma surrounding behavioral health struggles. We recognize that mental health is a journey, and our doors are always open to those seeking guidance and support. Whether you are navigating personal struggles or supporting a loved one, know that you are not alone. Together, we can work towards building a healthier, more empathetic world.

It is our mission to provide support and resources to individuals, couples and families who are struggling with mental health issues, and we will continue to do so throughout this month and beyond. Please check out some of our videos, articles, resources and upcoming events below.

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Mental Health Tips from OUR Experts

Practice journaling. Ask yourself difficult questions and use the space to clarify your feelings, your path, your purpose.

Mudita Rastogi, Ph.D., LMFT
Department Chair, Marriage & Family Therapy Program

Having a positive and loving relationship with yourself is so important. It's the foundation upon which all other relationships are built. If loving relationships were not modeled by your parents in childhood, you must learn how to be a caring parent to yourself. It's not an easy task, but it can be done!

Stephanie Bowman, J.D., M.A.
Staff Therapist

If you're experiencing a difficult emotion or a particularly stressful situation, a dose of self-compassion may help. Think about what you might say to a friend or loved one (or even your beloved pet) if they were in a similar situation and then offer the same words to yourself.

Melissa Hill, M.S.W., LCSW
Therapist

An hour of self-care a week can greatly increase our capacity to connect with those we care about, and enable ourselves to carryout our daily activities without burning out. Take the time to prioritize your own well-being so that you can be together with the people who matter to you without stress looming.

Mairin Wilkie, LCSW
Therapist

Think small! Small changes that are maintained over time are impactful and more likely to stick.  Identify a very small behavior you want to change. For example, saying a pre-determined phrase, like "whoops, I will try again" to yourself when you make a mistake, or giving yourself 2 minutes to stretch before you start your work day. Don't go for too much, make sure the behavior is offered as a gift and not a punishment, and allow room for forgetting, change is bumpy. Offering yourself the gift of a small change builds confidence and self respect. 

Nancy Burgoyne, Ph.D.
Chief Clinical Officer

Take advantage of the nicer weather to get up and move. A little physical activity is better than no activity.

Daniel Wilsea, M.A., LCPC, NCC, CCMHC, CMPC
Therapist & Mental Performance Consultant

To decrease racing thoughts at bedtime, try to stay away from devices at least 30 minutes before bed. It's also important to give your thoughts time to "breathe" throughout the day, so they don't come popping in for the first time when you're trying to go to sleep.

Jocelyn McDonnell, M.A., LCPC, NCC
Therapist

A great hack to combat anxiety is to evaluate if your sense of responsibility matches your locus of control.

Jennifer Vanboxel, LMFT
Core Faculty, MSMFT Program

Supporting Parents Under Pressure

This Mental Health Awareness Month, The Family Institute at Northwestern University is responding to the U.S. Surgeon General’s recent warning, Parents Under Pressure, which highlights the growing mental health challenges faced by caregivers today. In recognition of the unique stressors parents are navigating — from economic uncertainty to the emotional toll of raising children in a rapidly changing world — we've put together a series of videos created specifically for parents.

Led by our expert clinicians, these conversations offer guidance, coping strategies and real-world support for managing parental stress and promoting family well-being. Whether you're feeling overwhelmed or simply looking for ways to better care for yourself and your children, have a listen. We're here to help.

Sleep hygiene for stressed parents: it's not a luxury, it's a necessity! In this exclusive video, Tramaine Presley, Psy.D., LCPC, LMHC and Leigh Monahan, Ph.D. unpack the common sleep challenges faced by parents and offer practical solutions you can implement tonight.

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In this conversation, Benjamin Rosen, Ph.D., LCP and Shari Rogers, LCSW offer an overview of the connections between social media and adolescent mental health. They explore both the potential benefits, such as fostering connections and providing support; as well as the potential risks, including exposure to harmful content, cyberbullying, and the potential for excessive use.

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In this workshop, parents will learn how mindfulness-based communication can foster deeper connection, trust, and emotional regulation. Through guided meditation and teachings on stress physiology, Karla Hargrove, M.A., LCPC explores how to navigate challenging interactions with greater calm, clarity and compassion.

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In this presentation, Betsy Scott, Ph.D. responds to the former U.S. Surgeon General's Advisory with a discussion around the concept called "Differentiation of Self." Originally coined in 1967 by Murray Bowen in relation to family therapists in their professional work, Dr. Scott shares several parallels that can be drawn for parents as they work to understand, show up for, and support themselves as well as their children and loved ones.

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Parenting the Emotionally Explosive Child

Parenting an emotionally explosive child is stressful and challenging. In this presentation, The Family Institute's Ariel Horvitz, Psy.D. and Amber Przybyla, LCPC, ATR-BC help parents identify what are developmentally appropriate behaviors, learn strategies to improve the parent-child relationship, and learn coping skills to use in the moment.

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