Mental Health Ofrenda: Noticing as Self-Care

Support for Austin Vida’s mental health coverage is made possible by the Ortiz Therapy Group.

Mis queridos familiares y amistades,

¿Cómo estás? How are you doing? If you took a moment to close your eyes, take a deep breath, and notice every part of your body from top to bottom, what would you feel right now? ¿Qué te diría tu cuerpo? What message would your body have to offer you? Quizás sientes tensión en los hombros o un poco de dolor en la espalda. Maybe your body is aching here or there. How would you respond to that pain or discomfort? Maybe you would take a moment to get outside, move your body, or stretch. Maybe you need something more like a massage or even a visit to the doctor depending on how long the uncomfortable sensation has been around.

How about your mental and emotional health then? Do you know how to recognize how you feel internally and respond to whatever is sitting with you? ¿Sabes cuándo pedir ayuda? Do you know when to ask for help? As an overthinker, I often get caught up in a worry, thought, or feeling. I forget that these things are—more often than not—fleeting. Se vienen y se van. As the Buddhist teacher Thich Nhat Hanh’s once wrote, we are both the observed and the observer when it comes to ourselves. Sometimes we need to take a moment to momentarily distance ourselves from our mental or emotional health in order to understand it without becoming absorbed (or swallowed up) by it. What if we practice together today?  What if, in the same way we take note of sensations in our physical body, we take note of our internal landscape?

Poniendo Atencion/ Paying Attention

Cierra los ojitos. Respira. Sitting in a comfortable chair or even on the floor, lay a gentle palm on your chest. Inhale. Hold your breath for a few moments. Exhale. Take a moment and ask yourself:

1. Sentimientos/Feelings: ¿Cuáles emociones llevo en mi mente y mi corazón ahorita? ¿Me siento distraidx, preocupadx, agobiadx, emocionadx, presente, triste, enojadx, calmadx, o algo mas? What feelings are in my mind and heart right now? Do I feel distracted, worried, overwhelmed, excited, present, sad, angry, calm, or something else?
2. Pensamientos/Thoughts: ¿Qué tipos de pensamientos están habitando en mi mente ahorita? ¿Hay algo que me ha estado molestando o absorbiendo mi energía? What types of thoughts are inhabiting my mind right now? Is there something that is bothering me or absorbing my energy?
3. Reflexiones/Reflections: ¿Cuánto tiempo he cargado estos sentimientos o pensamientos dentro de mi? ¿Es hora de interrumpir, soltar, o transformarlos? ¿Cómo me quiero sentir? How long have I carried these feelings or thoughts within me? Is it time to interrupt, let go of, or transform them? How do I want to feel?

What did you find out about yourself, my dear? ¿Qué cositas descubriste de ti mismo, familia? 

Mi Ofrenda Para Ti

If you practiced noticing for several days or weeks, what would you notice about your mental and emotional health long term? Are there any feelings or thoughts that are lingering for days, weeks, or months on end? Perhaps what typically helps you feel better (journaling, talking to a friend or family member, exercising, listening to music, getting outside, etc.) has not helped you feel better or get back to how you want to feel. If this is the case, lo siento. I’m sorry you are going through a mental health challenge. I’ve been there, dear one. No estas solx. 

I’d like to share some affirming thoughts for those of you who are considering seeking help.

• Considera esto: si acaso tuvieras un dolor de espalda o estómago insoportable, ¿no considerias ir al doctor para sentirte mejor? Consider this: if perhaps you had an unbearable pain in your back or stomach, wouldn’t you consider going to the doctor to feel better?
• No tienes que resolver todo tú mismo. You do not have to solve everything yourself.
• Está bien realizar que quizás un peso emocional o mental está muy pesado para cargar tu solo. It’s okay to realize that perhaps you are carrying an emotional or mental load that is too heavy for you to carry alone.
• No tienes que sentirte avergonzadx si necesitas ayuda profesional. Y si te sientes así, está bien. Todavía mereces ayuda. You don’t have to feel embarrassed if you need professional help. And if you do feel that way, it’s okay. You still deserve help.

De mi corazón al tuyo, te deseo lo mejor. I want you to be okay. Here is a beautiful resource you can go to if you are facing a mental health challenge: 

• Caminos de sanación mental: Kit de herramientas de salud mental
• Pathways to Mental Healing: Mental Health Toolkit

Gentle note: Sometimes we need a little help. If you or someone you know is experiencing a mental health crisis, including thoughts of self-harm or suicide, or is simply having a tough time, consider reaching out to the following numbers. No estas solx.

Si quieres ayuda / if you want help:

• The Suicide & Crisis Lifeline: call or text 988 
• Servicios en español: llama 1-888-628-9454 
• Services for deaf or hard of hearing folks: text 988, chat online, use your preferred relay service or dial 711 then 988. 
• Crisis Text Line: text “HOME” to 741741

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A message from our Mental Health sponsor:

At Ortiz Therapy Group, we’re passionate about people sharing their stories and acknowledge the privilege it is when they’re shared with us.
En Ortiz Therapy Group, nos apasiona que las personas compartan sus historias y reconocemos el privilegio que es cuando las comparten con nosotros.