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How To Improve Your Mental Health For Emotional Wellness

How To Improve Your Mental Health For Emotional Wellness

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Stress and anxiety have touched millions of people in the world. It can affect how we behave, think, or act. Therefore, where stress is common, we should learn how to improve our mental health. It can significantly impact us emotionally, psychologically, and socially. Further, in this blog, we will figure out its impact and practical strategies on how to improve mental health.

How To Improve Mental Health with Simply Daily Habits: 

Health consciousness is often neglected and needs more attention than other important tasks. As the saying goes, ” Health is wealth. Therefore, a person should be more attentive to a healthy lifestyle. However, you can indulge in mindful activities that make a big difference in your lifestyle. You can explore the following healthy habits for mental health to get rid of anxiety and stress.

Get Enough Sleep: 

You may need to get 8 hours of sleep. This will benefit and improve your mental well-being. This will enhance your daily productivity and refresh your mood.

Take a Nutritionist Meal:

Healthy food and diet can instantly boost your mood. A balanced diet can create a positive impact on your mental well-being.

Read More: Can Anxiety Cause Chest Pain and Shortness of Breath?

Regular Exercise: 

Exercise can be effective in reducing negative thoughts. So, you can focus, concentrate, improve your memory, and uplift your mood.

Stay Hydrated: 

Hydration can work wonders. Dehydration can directly impact your mood swings and affect your emotional stability. Therefore, you should be hydrated and drink 8 to 12 glasses of water to hydrate and balance your emotions. This will protect your mental well-being.

Practice Gratitude: 

You should develop a habit of journaling. You can write down the things you are grateful for. Also, it will help in releasing neurotransmitters such as dopamine and serotonin. This will help in reducing the overall stress and anxiety symptoms in your mind.

Recognizing The Warning Signs Of Poor Mental Health: 

It might not be easy to spot the sign in its early stages. But if a person feels it occasionally, then it can cause a serious problem for their mental health. You can discover the following signs that can be alarming for your mental well-being.

  • Irregular sleep cycle
  • A person may experience mood swings.
  • A person may experience fatigue and deal with other mental disorders, such as bipolar disorder, mood disorders, etc.
  • Lack of interest in activities that you once loved.
  • A person may feel disconnected from reality.

Therapy & Counselling: Talking Helps

Talking always helps. Therefore, don’t be hard on yourself and immediately talk to professionals to address your concerns and mental health issues. The experts will guide you on stress management and your emotional regulation. Further, you can explore the following ways to improve mental health. It will gradually help you over time through various treatment plans.

Read More: What’s The Difference Between A Mood Disorder And A Personality Disorder?

Cognitive Behavioral Therapy: 

CBT focuses on your pattern of thought. The experts will help in modifying your negative thoughts. It will transform and replace your negative thoughts with positive ones. CBT is also highly effective in dealing with other mental disorders such as schizophrenia, Panic disorder, etc. It will help people dealing with schizophrenia. They feel difficulty in social interaction or expressing their emotions.

Dialectical Behavioural Therapy:

DBT helps you confront your intense emotions. This way, you will be able to manage your emotions and accept your uncomfortable thought process. Moreover, it will overcome anxiety and depressive symptoms.

Psychodynamic Therapy: 

Psychodynamic therapy targets people’s past traumatic relationships. The experts will determine your current behaviors based on their close relationships. Besides this, this will help them to talk about their feeling and emotions openly.

Couple & Family Therapy: 

This therapy includes your family for better engagement. This will help you in recognizing the underlying problems. This way, you can discuss your problem and concerns related to a specific bond. The experts will acknowledge and guide you on things to improve mental health with healthy lifestyle tips.

Medication As A  Mental Health Support Tool: 

Medicines can also play a vital role. Different types of medications can be used to cure mental disorders, such as ADHD, etc. It depends on a person’s needs and condition.  You can discover the following types of medicines to improve your mental health.

Antidepressants: 

It reduces the symptoms of sadness and depression. However, new antidepressants such as SSIRs are being advised by doctors due to their fewer side effects.

Read More: Coping Mechanisms For Depression: Practical Strategies To Help You Navigate

Anti-Anxiety: 

It helps people deal with anxiety and stressful situations that cause a person to have panic attacks.

Mood Stabilizer: 

Mood stabilizers are helpful for a person suffering from irregular emotions and mood swings, such as bipolar disorder. This will help control your ups and downs.

Antipsychotic: 

This will help to diagnose schizophrenia mental conditions. It will reduce the symptoms of hearing unwanted voices, hallucinations, etc.

Building Healthy Relationships & Social Support: 

You should always add quality people to your life who uplift your mood. This will add positivity to your mind. Therefore, you should try to focus and make a strong bond that eases your difficult times. Besides this, healthy relationships bring the best out of you. You should reach out to your friend once a week. You should try to develop healthy habits for mental health. You can join clubs and volunteer for social interaction. It will have a great impact on your communication skills.

Limit Screen Time For Better Mental Health: 

In this digital life, we can barely ignore smartphones or screens. It has made people addicted. However, according to new findings, long exposure can cause psychological challenges such as mood swings, etc. Besides this, you can replace your screen time with healthy habits channels such as cooking, sports, etc. You can follow positive accounts that enable motivation towards futuristic goals and make you fit.

Read More: Everything about Acute Stress Reaction

Move Your Body & Improve Your Mind: 

Exercise is the most natural way to reduce stress. It releases the good hormones called endorphins to reduce stress hormones such as cortisol. However, you can try the following exercise to maintain good health.

  • Strength Training: It will develop confidence in you.
  • Cardio: You do physical activities such as swimming, cycling, and jogging.
  • Yoga: You can do yoga to relax your mind.

Your Mental Health Deserves Care: 

Mental health is as important as physical health. You don’t need to wait; that can worsen the symptoms. You should prioritize yourself. This will encourage you to take care of your mental health. Besides this, you are not alone in this journey; Orange Coast Psychiatry is always there to assist you regarding any mental issue.

Frequently Asked Questions

You can adopt a few helpful strategies, such as journaling, focusing on positivity, or taking care of your sleep etc.

You should love yourself first. This will instantly boost your mood. It will refresh your mood.

Start by acknowledging your emotions. Take breaks when you are stressed. Also, take a good, balanced diet.

Start taking smaller steps towards your mental well-being. Set achievable goals and build positive habits that will strengthen your mental ability.

Reference and Footnotes
  1. The Impact of Gratitude on Mental Health – NAMI California. (2021, January 8). NAMI California. https://namica.org/blog/the-impact-of-gratitude-on-mental-health/
  2. Pedersen, J., Rasmussen, M. G. B., Sørensen, S. O., Mortensen, S. R., Olesen, L. G., Brage, S., Kristensen, P. L., Puterman, E., & Grøntved, A. (2022). Effects of limiting digital screen use on well-being, mood, and biomarkers of stress in adults. Npj Mental Health Research, 1(1). https://doi.org/10.1038/s44184-022-00015-6
  3. United Nations. (n.d.). Recognizing signs of poor mental health | United Nations. https://www.un.org/en/healthy-workforce/recognizing-signs-poor-mental-health

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Dr. Grawert

Psychiatrist

Dr. Lauren Grawert is a double board-certified psychiatrist with the American Board of Psychiatry and Neurology and Addition Psychiatry. She is an integral part of the team of Supervising Psychiatrists for our Psychiatric-Mental Health Nurse Practitioners here at Orange Coast Psychiatry.
In previous roles, Dr. Lauren Grawert was the founder of LHG Telemedicine LLC, as well as Chief of Psychiatry (Northern Virginia) for the Mid-Atlantic Permanente Medical Group; she has also worked in private practice specializing in general psychiatry, substance use disorders, and medically assisted treatment (MAT). Dr. Grawert has served as an expert for the San Diego Community Response to Drug Overdose Task Force; the Addiction subcommittee leader for Kaiser Permanente National Mental Health & Addiction Leadership Organization; and a Professor of Psychiatry at Penn State College of Medicine. She received her medical and psychiatric training at Medical University of South Carolina.
Dr. Grawert is also experienced with a variety of behavioral healthcare models through both private practice and leadership roles at Kaiser Permanente and other organizations.

Jackson Tea

MSN, PMHNP-BC

Administrative Director and Psychiatric Mental Health Nurse Practitioner

Jackson Tea, MSN, PMHNP-BC, serves as the Administrative Director and a board-certified Psychiatric Mental Health Nurse Practitioner (PMHNP-BC) at Orange Coast Psychiatry. Dedicated to breaking the stigma surrounding mental health, Jackson is passionate about providing compassionate, evidence-based care that empowers individuals to take charge of their mental well-being. His expertise includes comprehensive psychiatric assessments, personalized medication management, and behavioral health interventions designed to help patients achieve the best possible outcomes in their mental health journey.
Jackson’s approach to care is rooted in the belief that mental health is just as vital as physical health. He focuses on creating a supportive, judgment-free environment where patients feel heard, valued, and understood. By offering individualized treatment plans tailored to each person’s unique needs and goals, Jackson helps clients overcome obstacles such as anxiety, depression, mood disorders, and other mental health challenges.
He holds a Post-Master’s Certificate as a Psychiatric Mental Health Nurse Practitioner from National University, a Master of Science in Nursing in Nursing Administration from the University of Phoenix, and a Bachelor of Science in Nursing from California State University, Los Angeles, where he earned Dean’s List honors. As a member of the Sigma Theta Tau Honor Society of Nursing, Jackson remains committed to advancing mental health awareness and promoting high standards of care in the field.
In his role at Orange Coast Psychiatry, Jackson leads clinical operations while ensuring regulatory compliance and delivering high-quality care. His core competencies include psychiatric assessment, evidence-based interventions, crisis management, clinical leadership, and risk mitigation. Above all, Jackson strives to make mental health care accessible and effective for everyone, supporting individuals in making meaningful progress, improving their quality of life, and achieving lasting well-being.

May Faustino

Psychiatric-Mental Health Nurse Practitioner-BC

May Faustino, PMHNP-BC, is a compassionate and highly skilled psychiatric provider with over four years of nursing experience, including three years specializing in psychiatric care. She holds a Master of Science in Nursing from West Coast University, where she received extensive training in managing the psychiatric needs of pediatric, adult, and geriatric populations, as well as providing therapy and counseling services.
May has worked in diverse mental health settings, including forensic psychiatry at the Department of State Hospitals and behavioral health services at Aliso Ridge Behavioral Health. Her clinical expertise spans psychiatric assessments, medication management, and trauma-informed care, with a strong focus on treating anxiety, depression, and trauma-related disorders.
Bilingual in English and Tagalog, May is dedicated to serving diverse patient populations with a culturally sensitive approach. She is trained in evidence-based therapeutic modalities such as cognitive behavioral therapy (CBT) and motivational interviewing and is well-versed in trauma-informed care and suicide prevention strategies.
May is passionate about promoting resilience and recovery through preventive mental health care and individualized, holistic treatment plans. Her commitment to excellence is reflected in her memberships in the American Psychiatric Nurses Association and Sigma Theta Tau International Honor Society of Nursing.
In her personal time, May enjoys fostering mindfulness and well-being through activities she loves, such as spending time with her husband and their two beloved cats, Pippy and Eva.

Dr. Montgomery

M.D. – Psychiatrist

Dr. Torri Montgomery, M.D., is a board-certified psychiatrist with the American Board of Psychiatry and Neurology, with a subspecialty board certification in forensic psychiatry. Dr. Montgomery is an integral part of our Management Team as a Psychiatrist and Supervising Psychiatrist for our Psychiatric-Mental Health Nurse Practitioners here at Orange Coast psychiatry.
Dr. Montgomery earned her Bachelor of Science (Magna Cum Laude) from Arizona State University and her Doctor of Medicine (M.D.) from The University of Arizona, College of Medicine. She completed her psychiatry residency at Los Angeles County Harbor-UCLA Medical Center. During her psychiatry residency, Dr. Montgomery completed a year-long certification in Electro-Convulsive Therapy (ECT), earned a certificate from the Drug Enforcement Agency (DEA) to prescribe medication for the treatment of substance use disorders, and worked in a Medication Assisted Treatment (MAT) clinic for substance use disorders. Additionally, she was appointed Chief Resident and received an Excellence in Teaching award.
After psychiatry residency, she completed her Forensic Psychiatry Fellowship at the University of Southern California, Keck School of Medicine. After completing her fellowship, Dr. Montgomery has worked in public psychiatry for the Los Angeles County Department of Health Services. She teaches, consults, and treats individuals with depressive disorders, anxiety disorders, trauma-related disorders, and serious mental illness (SMI), such as schizophrenia spectrum and bipolar disorders. Her experience includes outpatient, inpatient, emergency, consult liaison, addiction, dual-diagnosis, and forensic psychiatry. She is an expert evaluator on the Superior Court of California Panel of Expert Psychiatrists and Psychologists. Dr. Montgomery is an attending physician for the Harbor-UCLA Department of Psychiatry and serves as a psychiatrist with Orange Coast psychiatry.

Dr. Ravi

M.D. – Psychiatrist

Dr. Dave Ravi, M.D., is a Board Certified Psychiatrist with additional qualifications in geriatric psychiatry. Dr. Ravi is an integral part of our Management Team as a Psychiatrist and Supervising Psychiatrist for our Psychiatric-Mental Health Nurse Practitioners here at Orange Coast psychiatry.
Dr. Ravi graduated from Virginia Commonwealth University (B.S., Magna Cum Laude), VCU School of Medicine (M.D.), Dartmouth Hitchcock Medical Center (Residency in Psychiatry), and John. A. Burns School of Medicine (Fellowship in Geriatric Psychiatry). He currently is a clinical assistant professor of psychiatry at John A. Burns School of Medicine in Honolulu, HI and serves as a psychiatrist with Orange Coast psychiatry.
Dr. Ravi is a dedicated community psychiatrist with extensive experience in public, correctional, inpatient and outpatient settings, and an experienced tele-psychiatrist. He consults on topics in general psychiatry, including quality improvement, treatment planning, and crisis management, and in correctional psychiatry, including recovery-oriented treatment for individuals with serious mental illness and dual diagnosis. His current and future interests focus on understanding the various approaches in managing the suffering and disturbance of complex psychiatric disorders, particularly in the use, misuse, overuse, and misrepresentation of psychotropic medications.

Dr. Irwin

M.D. , Ph.D – Psychiatrist

Dr. Scott Irwin, M.D., Ph.D., is Board Certified Psychiatrist. Dr. Irwin is an integral part of our Management Team as a Psychiatrist and Supervising Psychiatrist for our Psychiatric-Mental Health Nurse Practitioners here at Orange Coast psychiatry.
His career mostly focuses on improving outcomes for those with cancer or other progressive, potentially life-limiting illnesses, and their families, through leading-edge clinical services, ongoing research, as well as program development, improvement, and implementation.
He is widely published, has been recognized at many levels for his research, teaching, consulting, and clinical endeavors, and has received research funding from the NCI, NIMH, the National Palliative Care Research Center, the Archstone Foundation, and industry.
Dr. Irwin earned his Bachelor of Science from the University of California, Los Angeles, and both his MD and PhD (neuroscience) at the University of Illinois, Urbana-Champaign. He successfully completed his psychiatry residency at UC San Diego as chief resident of Outpatient Psychiatric Services, as well as a two-year elective in hospice and palliative care at San Diego Hospice and The Institute for Palliative Medicine. He is a diplomate of the American Board of Psychiatry and Neurology, with subspecialty certification in psychosomatic medicine.

Richard Samedra.

Psychiatric-Mental Health Nurse Practitioner-BC

Richard Samedra, PMHNP-BC, is a Board Certified Psychiatric-Mental Health Nurse Practitioner. He brings over 12 years of experience in the mental health field, working with clients facing a wide range of acute and chronic mental health conditions. His journey began as a Licensed Vocational Nurse and Charge Nurse at Westminster Therapeutic Residential Treatment, where he supported clients dealing with anxiety, depression, schizophrenia, bipolar disorder, and substance use disorders. Richard’s dedication was centered on helping these individuals improve their mental health and transition to a lower level of care, whether that meant returning to their families, a board and care facility, or a sober-living environment.
Motivated by a growing passion for mental health care, Richard pursued his Registered Nurse (RN) education at Saddleback Community College and later transitioned to La Palma Intercommunity Hospital Behavioral Health. In this role, he specialized in geriatric psychiatry, working with older adults experiencing conditions such as Parkinson’s disease, dementia, depression, and anxiety. This experience solidified his commitment to mental health, leading him to work at Bellflower Community Hospital, where he provided care for patients experiencing severe psychiatric crises, including suicidal ideation, manic and depressive episodes, substance use disorders, and exacerbated schizophrenia symptoms.
Inspired by the impactful work of PMHNPs at Bellflower, Richard enrolled in the Psychiatric-Mental Health Nurse Practitioner program at Azusa Pacific University. To broaden his expertise, he worked full-time at College Hospital Costa Mesa while completing his studies. There, he gained comprehensive experience across various units, including adolescent, acute men’s and women’s, stabilization, and detox/med-surg. Now, as a PMHNP, Richard is committed to leveraging his diverse background and knowledge to provide compassionate, comprehensive care to those in need.
Richard currently practices as a Nurse Psychiatric-Mental Health Nurse Practitioner at Orange Coast Psychiatry, where he is supervised by Dr. Montgomery.

Shaheena Gazipura

Psychiatric-Mental Health Nurse Practitioner-BC

Shaheena Gazipura is a board-certified Psychiatric Mental Health Nurse Practitioner (PMHNP-BC) with over 9 years of dedicated experience in both inpatient and outpatient mental health care. She earned her Master of Science in Nursing from Western University of Health Sciences in Pomona, California.
Shaheena began her career working on an adult psychiatric inpatient unit before transitioning to the geriatric psychiatric inpatient unit at USC Verdugo Hills Hospital. In addition to her clinical work, Shaheena also serves as a Nursing Clinical Instructor, guiding the next generation of nurses through their mental health rotations at a large community college.
Shaheena is a passionate advocate for mental health, believing that it is a fundamental pillar of overall well-being. She is committed to reducing the stigma surrounding mental illness and strives to provide comprehensive, compassionate care that honors each individual’s unique experiences and challenges. Her goal is to create a supportive, nonjudgmental environment where patients feel empowered to work alongside her in achieving their mental health goals.
Outside of her professional life, Shaheena enjoys exploring new culinary experiences, staying active through exercise, and planning her next travel adventures.
Shaheena currently practices as a Nurse Psychiatric-Mental Health Nurse Practitioner at Orange Coast Psychiatry, where she is supervised by Dr. Barrios.

Clint Nacar

Psychiatric-Mental Health Nurse Practitioner -BC

Clint Nacar, PMHNP-BC is a Board Certified Psychiatric-Mental Health Nurse Practitioner. Mr. Nacar graduated from Charles R. Drew University of Medicine and Science. Currently Mr. Nacar works in an inpatient psychiatry unit at a leading academic medical center in Los Angeles, Renewed Mental Health Group, and Orange Coast Psychiatry
Mr. Nacar brings over 7+ years of experience with the mental health population. He works to help patients take control of their mental health through patient education, psychotherapy and medication management. Mr. Nacar’s areas of focus include: Depression, Anxiety, Adjustment Disorder, Bipolar disorder, Attention Deficit Hyperactivity Disorder (ADHD), and Post-Traumatic Stress Disorder (PTSD). Mr. Nacar treats children ages 6+, adolescents, and adults, offering both in-person services and telehealth at Renewed Mental Health Group.
With the collaboration of each patient, Mr. Nacar strives to develop individualized plans of care addressing each patient’s unique situation and concerns. He also encourages each patient to take charge of their mental health through a holistic approach while also employing the latest evidence based practices in treatment.

Clint is one of our most experienced Psychiatric-Mental Health Nurse Practitioners at Orange Coast Psychiatry and is 103NP Licensed in the State of California.

Cristian Cuevas

Psychiatric-Mental Health Nurse Practitioner-BC (Fluent in Spanish)

Cristian Cuevas, PMHNP-BC, is a highly skilled board-certified psychiatric mental health nurse practitioner with over seven years of experience in inpatient psychiatry and mental health.
A California State University Long Beach graduate, Cristian also earned recognition as a board-certified psychiatric mental health registered nurse. With a wealth of expertise in adult psychiatric care across the lifespan, Cristian has successfully diagnosed and treated a diverse range of mental health disorders.
Additionally, his specialized experience in child and adolescent inpatient populations further enhances his ability to provide comprehensive and compassionate mental health care.
Cristian Cuevas is the Lead Nurse Psychiatric-Mental Health Nurse Practitioner at Orange Coast Psychiatry and is supervised by Dr Barrios.

Mina Cheriki

Psychiatric-Mental Health Nurse Practitioner-BC

Mina Cheriki is a masters-prepared Registered Nurse (RN), certified Clinical Nurse Leader (CNL), and a board-certified Psychiatric and Mental Health Nurse Practitioner (PMHNP). She brings nearly a decade of experience within the healthcare industry, particularly within the fields of nursing, mental-health, education, research, and leadership. She obtained a Bachelor of Science degree in Health and Rehabilitation Sciences, followed by a Master of Science degree in Nursing at The Ohio State University.
Rooted in the highest quality of evidence-based practice and informed by a holistic, collaborative, person-centered approach, Mina’s clinical skillset encompasses psychiatric assessments, medication management, psychotherapy, and education. Her clinical focus covers symptoms and conditions related to depression, anxiety, panic, mood imbalances, attention/concentration deficits and hyperactivity, executive dysfunction, life transitions, acute stress, grief, trauma, and more. Additionally, Mina has experience in providing ketamine-assisted therapies and Transcranial Magnetic Stimulation (TMS) for mental health.
Coming from a family of immigrants, Mina is familiar with providing culturally-, religiously-, and spiritually sensitive care while also maintaining efforts in delivering highly therapeutic communications. Furthermore, she continues her commitment in providing evidence-driven care and in upholding standards of quality by remaining active in organizations such as the American Psychiatric Nurses Association and the Sigma Theta Tau International Honor Society of Nursing.
Above all, Mina is committed to empowering her clients throughout their journeys toward recovery and well-mindedness. More specifically, she uses her combined knowledge and passions for physical and mental health to assist her clients toward achieving a lasting balance between the mind, body, and spirit.
Aside from her dedication to providing mental health care, Mina also enjoys exploring nature and hiking, making photography and art, as well as spending quality time with friends, family, and her dog, Kona.

Dr Barrios

Board-Certified Child and Adolescent Psychiatrist

Dr. Carlos Barrios is a Board-Certified Child and Adolescent Psychiatrist with over two decades of experience in mental health care. His expertise in telepsychiatry has allowed him to serve patients across California and beyond. In his practice, Dr Barrios integrates metabolic and functional methodologies, focusing on guiding patients toward medication independence and emphasizing the connection between physical and mental health.
Outside of his professional life, Dr Barrios is passionate about kettlebell training, which helps him maintain my physical and mental wellness. He cherishes visiting his family in Guatemala, to reconnecting with his cultural roots and rejuvenating his spirit. Dr Barrios is also deeply involved in transcendental meditation and rucking, practices that not only provide him with tranquility but also keep him grounded and connected to nature. These hobbies reflect his commitment to a holistic approach to health, both personally and professionally.