Mental health is personal, but it’s also deeply communal. Recently, we reached out to our NOWINCLUDED community to ask a simple but important question: “What are you doing to take care of your mental health these days? And what resources do you need to accomplish those goals?”
What we heard back was honest, vulnerable, and powerful.
But listening is just the first step—now, we’re turning that insight into action by sharing both your experiences and real tools to support your mental well-being.
The Power of Simple Practices
Many of our members are leaning into small, meaningful ways to care for themselves: listening to music that soothes the soul, going for walks that clear the mind, setting aside quiet time to breathe, reflect, and just be. These seemingly simple practices are more powerful than we often give them credit for.
- Science says music helps. Studies show that listening to calming music can reduce cortisol levels (a stress hormone), ease anxiety, and even lower blood pressure.1
- A 30-minute walk a day? That’s therapy in motion. Regular walks are proven to reduce symptoms of depression and anxiety, boost mood, and improve sleep quality. Just 10–30 minutes outside can make a big difference.2
- Stillness is strength. Practices like mindfulness, journaling, and simply sitting with your thoughts help your brain slow down, reset, and regain focus.3
You reminded us that rest is not a luxury, it’s a necessary investment in ourselves. And the good news is: it doesn’t have to be complicated to be effective.
The Call for Support
While many are taking steps to care for themselves, there’s also a clear and urgent need for support. Whether it’s access to a therapist, more affordable care, or simply knowing where to start, it’s clear that community care and professional guidance are essential.
- Looking for a Black therapist? Start here. This article breaks down how to search for a provider who gets you: your background, your culture, and your needs.
- Need something affordable? Try searching for:
- “sliding scale therapy near me”
- “community mental health services”
- “low-cost counseling”
- “mental health clinics for [your city]”
Local universities with psychology programs often offer free or discounted therapy with supervised students. Apps like Therapy for Black Girls, Open Path, and Ayana Therapy are also great options.
Mental health isn’t something we should have to navigate alone. And at NOWINCLUDED, we’re committed to connecting you with resources that reflect your lived experience.
Time and Space: The Missing Links
Another recurring theme from the community? Time. Space. Two things that often feel just out of reach when you’re juggling work, family, and everyday life. But your responses showed a deep desire to make room for healing, and that’s where strategy comes in.
Start small. Start daily. Try these TikTok-inspired mental health habits:
- Spend just 10 minutes a day decluttering one area of your home. A clean environment boosts mood and reduces anxiety.
- Set a timer for a 5-minute “mental reset”—close your eyes, listen to a song, or sit in silence.
- Use digital calendars to block off a “no meetings” window, even if it’s just 15 minutes, to breathe or take a quick walk.
- Plan your peace. Write down one thing you’re doing each week just for your mental health, no guilt attached. When you see it on paper, it becomes a priority.
Taking time for your mental health isn’t selfish, it’s survival. And it’s okay if it looks different every day.
Connection Is Still the Key
Perhaps most beautifully, many of you shared the importance of community, connection, and growth. You talked about talking to friends. You talked about goal-setting. You talked about mindset. These are not just tools, they’re lifelines. They remind us that mental health is not just about what’s happening within us, but also who’s around us.
At NOWINCLUDED, we believe that mental health is health. And that belief is driving us to create more than conversation—we’re building community.
Whether you’re looking for health education, support resources, or a place to share your story, we’re here for you. You can:
Join discussions with others on similar journeys through our app
Access trusted content curated with your lived experiences in mind
Take part in research that leads to better outcomes for our communities
Tell your story, inspire others, and be part of a movement that centers our voice
Fam, We Got You!
NOWINCLUDED community, thank you for engaging with us. Your insights are our guide. As a team, we’re thinking deeply about how we can continue showing up for you—not just with inspiring messages, but with tangible tools, accessible resources, and spaces to gather, share, and grow.
Because when it comes to mental health, we’re not just individuals trying to cope, we’re a community learning how to heal.
We’re in this together. And we’re just getting started.
References:
- Thoma, M. V., La Marca, R., Brönnimann, R., Finkel, L., Ehlert, U., & Nater, U. (2013). The Effect of Music on the Human Stress Response. PLoS One. doi: 10.1371/journal.pone.0070156
- Hossain, M. N., Lee, J., Choi, H., Kwak, Y.-S., & Kim, J. (2024). The impact of exercise on depression: how moving makes your brain and body feel better. International Journal of Behavioral Nutrition and Physical Activity. doi:10.20463/pan.2024.0015
- NIH. (2021, June). Mindfulness for Your Health. Retrieved from National Institutes of Health: News in Health: https://newsinhealth.nih.gov/2021/06/mindfulness-your-health
