As a coach and a clinician, I’ve seen firsthand how workplace culture impacts mental health, productivity and one’s personal life. A workplace should be a space where people feel valued and safe to be their authentic selves. Central to this is a commitment to diversity, equity and inclusion (DEI).
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DEI is not only applicable to women, people of color and the LGBTQ community, but also can apply to men who are in a work environment dominated by employees that are of different backgrounds than them. 
 
Recent political directives aimed at curtailing DEI initiatives have made these principles and guidelines more challenging to sustain. 
 
Here are some ideas to maintain alignment with these values while navigating a complex political landscape. 
 
Reaffirm Core Values: Leadership and management should affirm the organization’s commitment to DEI regardless of external directives. 
 
Compassionate Workplace: I always encourage organizations to adopt practices to create a space where employees feel supported. It’s important to make sure a range of perspectives are put forward in the workplace. If an employee seems to be sitting back without speaking, make sure to ask them for their input. 
 
Mental Health as a DEI Issue: Mental health is often overlooked as a DEI issue. Marginalized employees who experience work environments full of microaggressions and inequities can develop burnout. It can be important to request cultural competence training from your HR department or EAP. 
 
Innovation versus Compliance: Use storytelling and team building to show diverse perspectives. Mentoring programs, community engagement and employee led resources can serve to promote DEI.
 
Additionally, a holiday potluck can be an opportunity to tell your cultural story via a presentation about your food and the meaning. 
 
Partner with Experts: Sometimes external consultants need to be brought on to address biases, tensions and employee needs. How can management support all employees while maintaining the mission of the company?
 
Moving Forward: Navigating political and social challenges can be daunting, but at this time in history, our values matter most. By staying committed to DEI principles, we create healthier workspaces and position ourselves as ethical leaders in our industry. 

Kay Gimmestad, LCSW-C is a business coach and clinician in New York City with 20 years of experience working in the profit and not for profit sectors of Human Resources, Health and Human Services. She has built a reputation for being highly skilled in facilitating behavior change while working with employees, both individually and in groups, on matters relating to performance management, substance abuse, crisis intervention, and stress/wellness. ​​​​​​

For several years, a friend has told me that she notices significant mood changes in the summer.
 
Summertime SAD is a growing problem that people are reporting to their healthcare providers. We associate SAD with the winter, but it has become a counterpoint to the summer for some. SAD is triggered by higher temperatures, longer days and extreme humidity. Some may have lower melatonin levels according to research. Melatonin is a hormone that impacts the sleep-wake cycle. 
 
Summer’s high temperatures and humidity can induce physiological changes in the body such as increased heart rate, dehydration, and electrolyte imbalance. These factors may contribute to fatigue, irritability and mood swings. Additionally, heightened pollen levels can exacerbate allergies and asthma, which contributes to exhaustion and mood changes. 
 
Seasonal changes disrupt the routine of certain occupations, for instance school employees who have less structure in the summer months. Even minor schedule changes can impact mental health. For office workers, staff vacations and requests for time off can add more to the workload. Families experience change emotionally and financially when childcare must be arranged as kids are off from school. 
 
High summer temperatures disrupt sleep patterns. For instance, extended daylight can throw off sleeping schedules leading to heightened stress levels, irritability and mood fluctuation. Moreover, sleep issues contribute to fatigue, impaired cognitive function and weakened immune response. 
 
Other triggers include physical reactions to heat, sensory sensitivities to light, color, and noise. Additional triggers could include longer daylight patterns, seasonal allergies, chemical changes in the brain and disruptions to the circadian rhythm.  
 
Engaging in heat-safe activities indoors and drinking plenty of water while reducing alcohol and caffeine intake will positively impact health. 
 
Despite these challenges, summer can bring opportunities for rest, rejuvenation and promote overall well-being. Try to prioritize self-care to make the most of the summer season. 

Kay Gimmestad, LCSW-C is a business coach and clinician in New York City with 20 years of experience working in the profit and not for profit sectors of Human Resources, Health and Human Services. She has built a reputation for being highly skilled in facilitating behavior change while working with employees, both individually and in groups, on matters relating to performance management, substance abuse, crisis intervention, and stress/wellness. ​​​​​​

Spring is renewal and it can also bring about changes in mental health. Looking at the psychological aspects of Springtime can bring an understanding of how seasonal changes impact mood, behavior, and overall well-being. 
 
Let’s take a closer look.
 
Mood during Seasonal Changes: 
 
Spring brings about increased daylight, warmer weather and outdoor activities which stimulate serotonin, and can lead to a “feel good” experience. Spring can also trigger anxiety and changes in mood if you have any health issues associated with warmer weather or anniversary reactions to a previous difficult event.  
 
Biological Rhythms: 
 
Changes in the season can impact our biology, mood, body rhythms, sleep and hormone regulation. As days are longer and sunlight increases, our bodies adjust leading to improved mood and energy levels. 
 
Psychology of Spring:
 
Spring is rich in symbolism with themes of renewal, growth, and transformation. These themes are powerful for personal development and resilience. Exploring the psychology of springtime activities such as preparing the home and yard for the warmer months, spring cleaning, gardening, and cultural or religious celebrations can be helpful. 
 
Coping with Challenges of Spring: 
 
Spring can be exciting and energizing, however it poses challenges for those with more significant mental health challenges such as bipolar disorder, anxiety disorders or depression. In addition, increased outdoor activity and more social events can be harder for some folks. It is important to make sure your self-care plan is in place. Self-care could include, exercise, yoga, meditation, creative projects, and the arts. 
 
Community and Connection:  
 
There is a reason for the term, “Spring Fling.” The increase in gatherings and parties can be anxiety provoking for some. Finding a balance between socializing and time alone can be tricky. Consider smaller gatherings, if you are someone who feels overwhelmed around a larger crowd.
 
By exploring the topic of the psychology of Spring and its impact, therapists and coaches can provide valuable insights to navigate seasonal changes. By acknowledging both the positive aspects and challenges of Spring, practitioners can empower their clients to handle the joys and challenges throughout the season. 

Kay Gimmestad, LCSW-C is a business coach and clinician in New York City with 20 years of experience working in the profit and not for profit sectors of Human Resources, Health and Human Services. She has built a reputation for being highly skilled in facilitating behavior change while working with employees, both individually and in groups, on matters relating to performance management, substance abuse, crisis intervention, and stress/wellness. ​​​​

When you’re single on Valentine’s Day focusing on self-love, self-care, and friendship, can be a wonderful way to celebrate the holiday. 
 
Spending the day alone can be stressful and may cause social anxiety or depression.
 
How about creating a new tradition for this day if you are single or living away from loved ones? 
 
The following are some fun ways to celebrate the holiday. 
 
Galentine’s Day Celebration: This typically takes place on February 13th. Invite friends to have a potluck, try different types of food and watch a fun movie. 
 
Self-Care Day: Treat yourself to a day of pampering. Take a long bath with essential oils and play soothing music. If budget allows, go to a local spa.
 
Gratitude: Write a list of the people and things in your life that you’re grateful for. You could also do the activity with someone else and share with each other.
 
Give Back to Community: Consider visiting someone who is homebound or a friend that you haven’t seen in a while. Volunteering at a community organization or doing some outdoor work with others in your town can be a great way to spend the day. 
 
Treat Yourself: Buy yourself chocolate, flowers, or some other special treat. Consider doing this for someone else such as a friend or someone who cannot get out.
 
Solo Adventure: Plan a day trip for yourself. You might decide to go to the movies, a museum or be in nature. A weekend trip alone or going to visit someone can be recharging. 
 
Celebrate Yourself & Life: Think about all your accomplishments and the blessings that you have. 
 
Remember, Valentine’s Day can be a celebration of love in all its forms, including self-love and platonic love. Embrace the opportunity to honor and appreciate yourself and those around you.
 

November is Men’s Health Month. It is affectionately called Movember.

In my years as a clinician and coach, it’s clear that men have unique challenges when it comes to seeking help for their mental health. Societal expectations around masculinity discourage men from admitting they have struggles and reaching out for support. I have worked with many men in recent years as I interface with companies and unions trying to assist their members.

In order to promote better mental health outcomes for men, it is crucial to acknowledge their unique circumstances. One idea for creating male-friendly services is to offer extended hours to accommodate those who are working evenings. It is harder for men to ask for time off or leave work for self-care as that has often been the domain of women and it is imperative that we consider these constraints. 

By implementing educational initiatives about mental health in schools with information tailored for boys and young men, we can cultivate a path of inclusivity to healthier masculinity and well-being at an early age.

Factors such as unemployment and job insecurity increase men’s vulnerability to mental health challenges and suicidal ideation. Excessive drinking, smoking, overspending and other high-risk behaviors often demonstrate emotional needs that aren’t being addressed. 

Socio-economic disparities create increased challenges as current healthcare systems do not address the needs of marginalized men.

We need companies and communities to do a better job of raising awareness about men’s mental health and dismantling the stigma around seeking help. Promoting healthy eating and reducing substance misuse can contribute to men’s overall health. 

By providing better services and a more comprehensive understanding of men’s unique health needs, we build a stronger society that supports the well-being of all individuals, regardless of gender.​

*If you or someone who know needs help, contact the suicide crisis hotline at 988.
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​Kay Gimmestad, LCSW-C is a business coach and clinician in New York City with 20 years of experience working in the profit and not for profit sectors of Human Resources, Health and Human Services. She has built a reputation for being highly skilled in facilitating behavior change while working with employees, both individually and in groups, on matters relating to performance management, substance abuse, crisis intervention, and stress/wellness. ​​