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.

VIEW VIDEO

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.

VIEW VIDEO

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.

VIEW VIDEO

Additional Resources

VIDEO CONTENT:

  • Conflict Management with an Emotionally Explosive Child (Coming Soon)

Articles:

Visit our Library & Resources page for more.

May Mental Health Events

May 7, 2025 | 6 p.m. CT

Galleria Marchetti

825 W. Erie Street

Chicago, IL 60642

Gratitude Gala

This fundraising event will feature a fireside chat with honoree Ryan Poles, General Manager of the Chicago Bears, as well as a silent auction, seated reception with open bar, passed hors d'oeuvres and food stations, entertainment and more. All proceeds will benefit the Bette D. Harris Family & Child Clinic, which provides free mental and behavioral therapy services for individuals, couples and families who could not otherwise afford it.

VISIT EVENT PAGE

May 9, 2025 | 6-7:30 PM CT

The Family Institute at Northwestern University 

618 Library Place

Evanston, IL 60201

The Impact of Physical Activity on Parental Stress

Parental stress is a significant public health concern that affects individuals, families, and communities. Chronic stress can lead to various adverse health outcomes, including cardiovascular disease, mental health disorders, and weakened immune function. This workshop aims to investigate the effects of regular physical activity on reducing parental stress levels by examining the current literature, identifying knowledge gaps, exploring the physical activity spectrum, and proposing an inclusive physical activity structure. This workshop is lead by Daniel Wilsea, LCPC, NCC, CCMHC, CMPC. 

This is a free in-person event, however registration is required. 

 

May 29, 2025 | 11:30 AM-1:00 PM CT

Location: Virtual

Navigating the Unknown From Loss to Connection: A Community Approach to Healing from Ambiguous Loss

Join Remington Mitchell, M.A., LCPC and Mili Kuriakose, M.A., LPC for an informative workshop for parents of LGBTQIA+ kids. This workshop will focus on parents who are trying to understand their kids coming out process or gender transition; As they work through their ambiguous loss. This will be an information session about ambiguous loss that helps identify and understand their own feelings. Join us for this important conversation and learn more about available resources for parents to connect to the community and other support systems. 

This is a free event, however registration is required.

Click Here to Register

June 9, 2025 | 6-7 p.m. CT

Location: Virtual

The Importance of Play in Child Development and Emotional Wellbeing

Play is essential for a child's development, but it's not always easy for parents-especially when play feels stressful or kids struggle with independent play. Join Emily Perepa, LCSW, ICST and Chanelle Ramos-Doucette, Psy.D. for a live discussion to explore the benefits of play, practical strategies to increase connection and confidence, and when and how to encourage kids to play independently.  

This is a free event, however registration is required.

Click Here to Register