According to the National Alliance on Mental Illness, one in five Latinos suffered from a mental health illness in 2017. While mental health disorders are prevalent in our community, only 20 percent of Hispanics talk to a doctor about their symptoms, and a sadly only 10 percent actually asked for help from a mental health specialist. The truth is the Latinx community doesn’t seek professional help out as often out of fear of being perceived as “locos.”

While therapy is the best remedy for those dealing with emotional distress, it is understandable that there are some circumstances which prevent people from seeking help.

One major factor is some may not have health insurance – it is unfortunately very common. This may lead to a person’s legal status being a topic. Another issue is, some may not be fluent in English, or simply express themselves better in Spanish.

Others may be at a mental state where they cannot bring themselves to go to a therapist at the moment. This is why we’re providing these abuela-approved tips of self-care when dealing with mental health illness. Though it will not replace medical attention, it may help you until you decide to talk to a proper medical physican.

Al mal tiempo, buena cara: Literally. Select one thing about your physical appearance that you will not let go.

In episodes of prolonged depression, it is common to stop caring for personal physical appearance. If you’re used to wearing makeup every day, you may stop seeing the sense of it. If you’re a gym-freaks, you may stop exercising completely. If you stop washing your hair, showering, and grooming this may be a sign of early depression. This usually only worsens your self-esteem and further drags you in emotional distress. In moments like this, it may be helpful to focus on one thing – just one thing – to continue to take care of. Even in my worst moments, I do my eyebrows every morning and let my nails grow rather than biting them. Those practices serve as my reminders that what I was going through was temporary and I was still in control. I could overcome my struggles.

Algo es algo; menos es nada which means choose one thing that makes you happy and do it every day.

Put an alarm on your phone to remind you to do whatever lifts you up. Do not demand too much of yourself – it can and should be something small. Think of a song from your favorite musician; or remind yourself to heat up your childhood favorite meal. Watch this week’s new episode of your favorite TV show.

Desgracia compartida, menos sentida means select one person with whom you will not break contact.

It is very common for people to distance themselves from you when they are facing mental health issues. Try to texting or calling at least one person every day such as, your mom, abuela, or best friend. Anyone who will be understanding how you are feeling without judgment. If you are not ready to discuss your mental health with them, simply talk about anything and avoid isolating yourself.

Visita rara, convidado amable: everyone has intrusive thoughts

Intrusive thoughts are exactly what they sound like: thoughts that are unwanted, that are disturbing – but they’re natural. When they do come, remind yourself that it does not reflect your true feelings or your character. Feeding into them, such as, analyzing them and trying to figure out what they mean will only worsen your anxiety or depression. According to Medical Daily, 94% of people have intrusive thoughts – so try to acknowledge them, but do not overlook them. It is like when you see a very talkative relative in a holiday party. You approach them, you say hi, maybe kiss them on the cheek to be polite. And then, you move on.

Persevera y triunfaras: practice, practice, practice

Depression and anxiety will always accompany hopelessness, low self-esteem, and overall negative thinking. Every time I felt that I hated myself or felt like I was in a problem I could not fix it, I crafted one positive thing in return. If I beat myself for overthinking, for example, I offer a small compliment about myself – “I like how you care about how you affecting other people.” It sounds very silly, and it feels silly, but try to do that as often as you can. Then one may start believing in the things they say.

Despacio que tengo prisa (Take one day at a time)

Do not demand too much of yourself. It is not easy or fast process. Go with small steps, doing a little more every day. When you are ready, seek professional help. And remember that you are not alone. After all, de cuerdo y loco todos tenemos un poco!