“1 in 5 adults in the U.S. experience mental illness each year, but most won’t get the help they need—especially in communities of color.”

What We Miss During Mental Health Awareness Month

Mental Health Awareness Month shines a spotlight on an issue that affects millions. Each year, about 25% of U.S. adults experience a diagnosable mental disorder, and 10% live with conditions like major depression or bipolar disorder.

But awareness alone isn’t enough. What happens after the spotlight fades? What actions do we take once the social media posts stop trending?

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🔹 What Awareness Months Do Well

Visibility matters.

Lately, I’ve noticed a growing cynicism online about awareness months. In a world where being “woke” is used as a slur, these campaigns can feel performative or overwhelming. But I still believe in their value—especially when it comes to mental health.

Awareness months create visibility. They connect people to information, offer language for experiences they haven’t been able to name, and give permission to be vulnerable. They also reveal the values of the companies we support.

Take Target, for example—once praised for embracing cultural awareness campaigns like Black History and Pride Month. After pulling back from DEI initiatives, their shift in values became clear, and consumers took notice.

At their best, awareness months help workplaces show support for employee wellness. For Mental Health Awareness Month, letting your team know that their well-being matters isn’t just a kind gesture—it’s a workplace culture shift.

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🔹 Where Awareness Falls Short

Mental health isn’t trendy. It’s daily.

Here’s the hard truth: mental health doesn’t fit neatly into a campaign. For those who live with severe mental illness, awareness content can sometimes feel dismissive—or worse, like a trendy aesthetic.

Hashtag fatigue is real. Awareness without action creates disillusionment. When people see content that feels generic or disconnected from real life—“just journal!”—they tune out. Others may even feel guilt or shame if they can’t relate to the suggested tips.

Mental health is not one-size-fits-all. People need deeper tools, personalized strategies, and consistent care—not just an inspirational quote in May.

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🔹 What We Can Do Differently

For Professionals:

Make it actionable.

As a mental health professional, I try to do something each May—not just create content. This year, I spoke with a group of Black men about reclaiming their mental and physical well-being. It was powerful.

Whether it’s promoting free mental health screenings, encouraging employees to use their benefits, or destigmatizing therapy—we can meet people where they are and offer real tools.

For Everyday People:

Make it routine.

If you’re not a therapist, you still have the power to build a system that supports your mental health. Think of Awareness Month as your personal reset button. Start simple.

Need a place to begin? Try these tools I love and recommend:

• Cope Notes – A digital support tool that sends thoughtful, therapeutic messages to your phone daily. Use code ONEPIPHANYLANE for 10% off your membership and try it free for 7 days.
• My Therapy Cards – Created by a Black woman psychologist, these decks offer guided prompts for women, men, teens, and now couples. I even use them with my clients when they feel stuck in session. They’re beautiful, insightful, and effective.

Mental health support isn’t a luxury—it’s a lifestyle.

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🔹 Legacy + Connection

My journey with mental health is deeply personal—it began long before I became a therapist.

Growing up, my family says I was always tuned into people’s emotions. I was sensitive, and even when I tried to act tough, my mom knew how to make space for that part of me. I loved creating stories with my Barbie dolls—what I thought was “playing Oprah” looked more like group therapy sessions on the porch. By middle school, I was a Peer Mentor, and by high school, I knew I wanted to help people navigate the emotional challenges of life.

My 20-year battle with Lupus has also taught me that raising awareness often comes from lived experience and pain. Even when I talk about it openly, it’s usually after something goes wrong that people start to pay attention. Losing my mother when she was only 66 has made me even more aware of how trauma and stress impact physical health. We can quite literally burn out if we don’t take care of ourselves. Awareness is important—but it’s not enough. It reminds me that advocacy doesn’t stop with an Instagram post. It has to move us to action.

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🔹 Let’s Make It Count

We can make Mental Health Awareness Month more than a moment. Here’s how:

✨ Drop a comment: What’s one mental health goal you’re working on this month?

✨ Try a tool:

• Get 10% off Cope Notes with code ONEPIPHANYLANE – click here.
• Grab a deck of My Therapy Cards to start your self-reflection journey.

✨ Ready to start therapy or coaching?
If you’re in Texas or North Carolina, join my client list at www.onepiphanylane.com.
If you’re outside those states, and you’re a professional with ADHD or a new leader managing anxiety, book a free coaching consultation to see if we’re a fit.

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Mental health is more than a hashtag.
Let’s turn awareness into action—together. -On Epiphany Lane

Practical Strategies to Find Calm and Regain Control

If you’re someone who’s used to high standards, pushing through discomfort, and getting things done no matter what—anxiety might feel like a crack in your armor. You’re not alone. Many high-achieving professionals, leaders, and entrepreneurs struggle with anxiety, even if it’s invisible to others. But here’s the truth: anxiety doesn’t have to run the show.

In this post, we’ll break down clear, evidence-based strategies to help you manage anxiety without losing your edge—so you can perform well and feel well.

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Understanding High-Functioning Anxiety

Anxiety isn’t always panic attacks or avoidance. Sometimes, it’s perfectionism masked as productivity. It’s staying up late with racing thoughts, rehearsing tomorrow’s conversations, or fearing failure even after success. High-functioning anxiety often hides behind achievement, which can make it harder to recognize—and harder to pause.

You might notice:

• Constant overthinking or second-guessing yourself
• Difficulty relaxing or enjoying downtime
• Trouble sleeping due to a “busy brain”
• A need for control or fear of making mistakes

These feelings are valid. And they’re manageable.

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1. Use High-Performance Breathing to Regain Control

In fast-paced environments, your nervous system often stays in overdrive. Grounding yourself with intentional breathing shifts your body out of fight-or-flight mode. Try the 4-7-8 method:
Inhale through your nose for 4 counts, hold for 7, exhale slowly for 8.
Repeat for 2–3 minutes. It’s a simple but powerful tool to calm your nervous system.

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2. Reframe Thoughts Like a Strategist

Cognitive Behavioral Therapy (CBT) isn’t about toxic positivity—it’s about mental clarity. When a negative thought pops up (e.g., I’m not doing enough), ask yourself:

• What would I say to a colleague in this situation?
• What’s a more empowering belief that still honors my ambition?
• Does this thought actually help me move forward?

This shift gives you back control over your mindset.

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3. Build a Non-Negotiable Self-Care Protocol

High achievers often treat self-care as optional. It’s not. Think of it like preventative maintenance for your mind and body. Build a routine that includes:

• Movement (even 20 minutes counts)
• Mental unload (journaling or voice notes)
• Micro-rest (10-minute breaks without screens or pressure)

Small consistent rituals beat big occasional ones every time.

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4. Curate Your Support Network Like a Boardroom

Strong people ask for help—they just know who to ask. Surround yourself with 2–3 trusted people you can check in with when anxiety is high. Whether it’s a therapist, coach, mentor, or grounded friend, connection is part of your performance plan.

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5. Anchor Yourself with Mindfulness (Without Sitting Cross-Legged)

Mindfulness doesn’t have to be rigid. Try:

• Taking 3 conscious breaths before meetings
• Single-tasking instead of multitasking
• Connect to your senses-light a candle, look out the window or take your shoes off and feel the groud beneath you (even if you are in a high rise)

The goal? Get out of your head and into now—where your power lives.

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6. Audit Your Stimulant Stack

Your brain runs hot—but too much caffeine, sugar, or alcohol can throw your system off. Ask:

• How does my body feel 30 minutes after coffee?
• Am I chasing energy I haven’t earned with rest?
• Could hydration or whole foods serve me better today?

No shame—just curiosity and intentional choices.

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7. Plan Like a CEO, Rest Like a Human

Overwhelm fuels anxiety. You don’t need a 60-hour week to prove your value. Try:

• Breaking your day into 3 main priorities
• Blocking time for focused work AND recovery
• Celebrating small wins to keep momentum up

Rest isn’t lazy. It’s leadership in action.

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When to Ask for Professional Help

Even the most capable people deserve support. If your anxiety is interfering with your ability to rest, connect, or feel like yourself—it’s okay to ask for help.

At Epiphany Lane Counseling, we provide therapy for high achievers who want to feel grounded, regain clarity, and lead from a place of confidence—not chaos. And if you’re ready to do deep, values-aligned personal work beyond therapy, On Epiphany Lane Coaching offers guidance to help you build an intentional life that reflects both your ambition and your peace.

We see the full version of you: the driven and the drained, the visionary and the vulnerable. Whether you need space to unravel or tools to rebuild—we’re here for it all.

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Final Thoughts

You don’t have to choose between ambition and peace. You can have both—when you learn to work with your anxiety, not against it.

These tools are just the beginning. You already know how to perform under pressure. Now it’s time to learn how to recover and thrive—and we’re here to walk that path with you.

Ready to take the next step? Learn more about therapy and coaching options at On Epiphany Lane