#BlackMentalHealth - Simplee Therapy

woman in grey jacket sits on bed uses grey laptop

Top 3 Blogs of 2021 at Simplee Therapy

December 6, 2021October 18, 2021

2021 has been a doozy of a year, and who knows what 2022 has in store. One thing is for certain though, we have all taken a look at how we can improve our mental health and relationships. Simplee Therapy has always been a space about making therapy simple and providing relatable information on how to improve ourselves and the relationships we keep. Check out the top three posts this year to reflect on some of the things we have learned!

concerned black couple sitting on bed in misunderstanding

Coming Together for Interracial Couples

2021 has been a hard year for a lot of couples. Navigating financial strains, health issues, loss of family, working from home, then toss in racial injustice on top of all of that, and some new questions and values may have been surfaced throughout the past 24 months. Take a look back on some important topics to be addressed in an interracial relationship.

Engagement Anxiety

Although 2021 had its not so great moments, there were also plenty of beautiful expressions of love. Realizing you want to spend the rest of your life with someone is a momentous occasion. Excitement may be the initial feeling for many, but anxiety can also show up for those approaching happily ever after. Take a look back on how to cope with a wedding pending.

You’ve Decided to Go to Therapy: 3 Questions to Ask Yourself Before Scheduling Your First Appointment

So many individuals made 2021 the year to start their mental health journey, and what an important step that is! Maybe you were still on the fence about starting down that path of introspection, and that’s okay. Check out the three questions to help you start navigating your mental health journey with intention and openness to the process.

Take a look back and see what will be helpful on your therapy journey. Starting a new mental health journey? Check out the Healing Journal to track your therapy progress!

Self Care Needs to Be a Priority

November 2, 2020June 26, 2021

Learning How to Incorporate Self Care in Your Life

Everyone is talking about self care, but what is it really? Well as mental health has become a less taboo topic in many communities, so has the idea that taking care of yourself can be your number one priority.

Black woman practicing self care with her feet up on table and smiling

You’re probably thinking, “What?? I’m allowed to put myself first?!?” YES!

Self care is not equivalent to being selfish. I repeat, self care is NOT selfish. It is simply the term used to describe the fact that if you are in a healthy state both physically, mentally, and spiritually, then you are better able to show up in the many roles you may play in your life. Whether you are a student, employee, entrepreneur, mother, wife, caregiver, etc., prioritizing taking care of YOU means you are putting your best foot forward in all these areas. Ultimately you are serving those relationships better.

“So how do I do this ‘self care’ you speak of??”

Well let me tell you, it is simpler than you think. Self care lives on a spectrum from merely meeting your basic needs to full on pampering yourself. It can be free or very expensive, but that is up to you. It is all about partaking in activities and being intentional about doing things that make you feel good.

“Where do I sign up!?”

Hold on. Before you start booking massage appointments and buying face masks, you need to identify what is it you really need. Pause and get in tune with your body. What are the things that would make your soul smile? Taking the time to really get a grip on your needs allows you to be more intentional about your self care.

Maybe you have been feeling really low, and been having a hard time even getting out of bed. Maybe your self care is just opening a window or taking a long shower. Maybe you have been pulling non-stop overtime at your job and what you really need is a vacation day or two. Maybe you are a new mom who hasn’t gotten a good nights sleep in ages and calling a family member over to watch the little one while you nap is what you really need. This is ALL self care!

“Wow. I didn’t even realize it was that deep.”

Yeah. Taking the time to prioritize yourself and shift your mindset can almost be more work than actually doing the things that make you feel your best, but once you figure this all out the relief it brings is so worth it. Consider getting some help along this process by finding a therapist that fits your needs and can collaborate with you on creating a unique plan for taking care of yourself. Having someone to talk to in and of itself can be just the self care you needed.

bath tub with candle and towel laid close by, How to actually implement self care

Do Not Suffer in Silence

July 9, 2020June 26, 2021

Crisis Resources and Ways to Cope

Too many times people feel alone in their darkest times and never receive the support that they need. COVID-19 brought to light for many the importance of social interaction as a human being. I want you to know that you never have to be alone. There are crisis resources available to help in those darkest hours.

girl with curly hair sitting next to tree looking somber

An important part of the therapy process is safety planning for those dark moments. A safety plan is not a guarantee of safety, but when practiced regularly and incorporated into day-to-day life, it can be an important way of minimizing harm. Safety plans often have 5 steps: Identifying triggers, using coping skills, reaching out to supportive friends/family, utilizing warmlines/crisis lines, and calling emergency services.

When you are able to identify the things that ignite dark thoughts or feelings, you are able to recognize what coping skills to utilize. Sometimes that isn’t enough though. I encourage those with a safety plan to really lean into those support persons. Notifying them when you originally make your safety plan with your therapist that you are identifying them as a support person. Talk to those individuals about how they may support you during a difficult moment. What can they do/say to help increase your safety. You could even supply them with a copy of your safety plan. Having a “safe word/phrase” so you can quickly and discretely notify them that you need assistance (the “notOK” app is a free application that can do this for you). This prepares both yourself and your loved ones for a crisis situation.

There are lots of ways to access mental health resources in a time of need…

Therapy Apps:

oscER San Diego

Headspace

It is also important to be aware of crisis resources in your community. Below I have provided a list of warmline/hotline numbers for various crises:

National Suicide Prevention Lifeline: 1-800-273-8255

National Domestic Violence Hotline: 1-800-799-7233

National Trans Lifeline: 1-877-565-8860

Crisis Text Line: Text “HOME” to 741741

California Warmline: 855-845-7415

Trevor Project (LGBTQ Youth Lifeline): 1-866- 488-7386 or Text “START” to 678678

National Child Abuse Hotline: 800-422-4453

If your crisis has elevated to an Emergency situation please contact 9-1-1 or head straight to your local Emergency Room.

Telehealth Therapy Services in California

March 29, 2020June 28, 2021

Reasons to Offer and Participate in Virtual Mental Health Services

Being quarantined means being open to alternative forms of everything you normally do outside of your home. Trips to the gym are now Youtube workouts, brunch with friends is now group texts with an exponential amount of emojis, and trips to your therapist’s office is now teletherapy from the comfort of your couch. For therapists and those participating in mental health services, this can be an unwanted, but necessary shift. Participating in telehealth therapy services is a great way to connect however, and access mental health services for both the professional and the client.

photo of black woman using laptop for telehealth services

Reasons Why Teletherapy is a Positive Alternative

Ease of Access: Utilizing telehealth therapy services means you can access therapy appointments from virtually anywhere. For mental health professionals licensed in California, that means being able to provide mental health services to any resident in California from Sacramento down to San Diego. It also means clients don’t have to travel too and from an appointment or find parking or hit traffic or miss their appointment all together.
Best Fit with Therapist: Over the years, I have had many clients move to find better opportunities for their life, but a sense of continuity was felt when they knew they could continue seeing me from their new location within the state. Teletherapy also allows you a wider selection of therapists/clients to work with as you are not confined to those located within a 30 mile radius. Having options means being able to find the therapist that can best understand your story and guide you to the change you want to see in your life.
Feeling Comfortable: Being able to talk to your therapist/client from the space that is most comfortable for you can make a huge difference. Having control over your space can be a invaluable part of being able to open up in your therapeutic process. I have personally noticed that from my first sessions with a client to my closing session with a client, there is definitely a difference in how they and I dress (yoga pants make a regular appearance) due to finally feeling more comfortable in that therapeutic relationship. Utilizing teletherapy means having some of that comfort on the front end of your journey and meeting your goals on your terms.

The Downside of Teletherapy

As with anything there are pros and cons to telehealth therapy, and highlighting one side with out the other would be unfair to you. Fortunately, the major cons of teletherapy have less to do with the therapeutic process and more to do with technology’s short comings. At the end of the day, teletherapy is a fancy term for Facetime with your therapist. Although, teletherapy should be used on a HIPAA compliant platform (such as doxy.me, Simple Practice, Vsee, etc.), if you’ve ever used a video conferencing application you know that poor connections, cyber security, and “hello. hellloo?” moments can all be a damper on a good conversation. Making sure you are in a safe space with a good connection is an easy fix to this problem however.

For therapists, our number one priority is always your safety, so it is smart to go over the nearest emergency room, emergency contacts, crisis line numbers, and any other safety precautions that can be made prior to starting your mental health journey.

With all this in mind, feel free to reach out for a 15 minute phone consultation, so you can see if teletherapy will be a helpful tool on your therapeutic journey!

Trusted Referrals

December 5, 2019June 26, 2021

Mental Health Resources for Southern California

Analee Phang, LMFT sitting in therapy office

Sometimes on our journey of growth we find ourselves at a stand still contemplating a change. Whether you are seeking therapy for the first time, restarting your therapeutic path, or finding a new therapist to continue your journey, finding the right person for your unique story can be vital to the therapy process and I am humbled that you may have considered me in that time of need. Unfortunately, I am either unavailable to new clients or I may not be the best fit for your individual needs, so I hope I can continue supporting your therapeutic journey by referring you to some trusted colleagues and resources in the community. Please take the time to contact and follow up with the provider of your choosing from the trusted referrals below.

San Diego Based Centers and Colleagues

Urban Restoration Counseling Center: Provides culturally-competent, low cost therapy and group therapy services from Licensed & Associate therapists. Some types of insurance taken.

New Life Counseling Center: Provides a range of Christian oriented services from various Licensed Professionals who accept various insurances and sliding fee scales

NISD Counseling: Provides culturally-competent services on a sliding fee scale from both Licensed & Associate therapists

Center for Community Counseling & Engagement: Provides low cost services from Student therapists supervised by Licensed professionals

Well Mamas Counseling: Provides culturally competent services from Licensed Professionals who specialize in work with mothers and accept some insurances

Los Angeles Based Centers and Colleagues

DB Comfort Therapy: Donika is a licensed marriage & family therapist who provides culturally competent individual, couples, & family therapy services in the Los Angeles County area

Pathways to Wellness: Natasha is a licensed marriage & family therapist who provides culturally competent individual & couples therapy services in the Orange County area

Directory Listings

Therapy for Black Girls Directory provides a nation-wide listing of culturally-competent therapists specializing in work with minority women

Inclusive Therapists provides a nation wide directory of inclusive and diverse therapists specializing in diverse populations with unique needs

Open Path Collective provides a nation wide listing of therapists providing low cost services for individuals or couples of various backgrounds

Mental Health and Other Resources in your community can be found by calling: 2-1-1

Emergency Resources