Self-Care Is Essential. But Sometimes You Need More…

Author: Tanya Monroe, PMHNP-BC, is a board-certified Psychiatric Mental Health Nurse Practitioner

In recent years, our understanding of health has expanded beyond annual checkups, balanced nutrition, and regular exercise. More people now recognize that tending to our mental health deserves the same level of care.

August is National Wellness Month, a time dedicated to prioritizing self-care and cultivating healthier habits. It’s a reminder that our mental, emotional, and spiritual well-being are just as vital as our physical health. Practices like prayer, meditation, journaling, setting boundaries, or simply resting can be powerful tools for resilience. They help us recharge, regulate our emotions, and navigate life’s challenges with greater strength.

Yet here’s a truth that deserves more attention:

This message is especially important for Black women.

For generations, many Black women have carried the expectation of being the "strong one" the caregiver, the problem-solver, the person who continues showing up despite exhaustion, grief, anxiety, or emotional pain. Strength is admirable, but constantly pushing through emotional suffering can come at a significant cost.

Mental health exists on a spectrum. There are seasons when healthy coping strategies are enough to restore balance. There are also seasons when our minds and bodies need additional support. Seeking help during those times isn't a sign of weakness, it's an act of self-awareness and self-preservation.

So how do you know when it may be time to seek a psychiatric evaluation?

Some common signs include:

• Feeling more irritable than usual

• Difficulty concentrating or completing everyday tasks

• Persistent worry or racing thoughts

• Heart palpitations or chest tightness related to anxiety

• Trouble falling asleep or staying asleep

• Losing interest in activities you once enjoyed

• Increased tearfulness or crying spells

• Changes in appetite

• Persistent fatigue or low energy

• Feeling emotionally overwhelmed for weeks rather than days

These symptoms often develop gradually. They may become your "new normal" before you even realize how much you've been struggling. Sometimes, the people closest to us notice the changes before we do. Listening when trusted loved one's express concern can be an important first step.

If these symptoms persist or begin interfering with your work, relationships, parenting, or daily life, it may be time to schedule a psychiatric evaluation.

Many people are surprised to learn what a psychiatric evaluation actually involves.

It isn't simply a visit to determine whether you need medication.

Instead, it's a conversation.

A psychiatric evaluation provides an opportunity to better understand what you're experiencing, identify possible causes, discuss treatment options, and create a plan tailored to your needs and goals. In many cases, treatment may involve therapy, lifestyle modifications, stress management strategies, or a combination of approaches. Medication is just one tool among many—and when it is recommended, the decision is always made collaboratively.

The goal is not to change who you are.

The goal is to help you feel like yourself again.

As a psychiatric mental health nurse practitioner, one of the most common things I hear from patients is, "I wish I had come sooner."

Too often, Black women wait until they are emotionally depleted before giving themselves permission to ask for help.

You don't have to reach your breaking point before seeking support.

Your mental health deserves the same attention and compassion you give to every other aspect of your well-being.

Because taking care of your mind isn't giving up.

It's one of the strongest things you can do.

Author: Tanya Monroe, PMHNP-BC, is a board-certified Psychiatric Mental Health Nurse Practitioner dedicated to providing compassionate, culturally responsive mental health care. She specializes in the evaluation and treatment of anxiety, depression, ADHD, trauma-related disorders, perinatal mental health conditions, and other psychiatric conditions, with a passion for helping Black women prioritize their mental wellness without guilt or stigma. Interested in becoming a client visit Faith-Affirming Therapists Tanya Monroe, PMHNP | S.W.I.M. Inc