5 Tips for Mental Health

May is Mental Health Awareness Month, and while the world around us consistently reminds us of the importance of physical health, sometimes our mental and emotional state can be overlooked or pushed to the wayside. Ironically, this often-glossed-over topic is one of the most necessary to bring to light as over 22% of people admit to struggling with mental health (per the National Institute on Mental Health). So what should we do?

Enter Self Care. Self-care means taking time to do things that help you live well and improve both your mental health and physical health. This can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact. In honor of Mental Health Awareness Month, we’re sharing 5 tips to consider…

A fluffy brown and white dog lies comfortably in a white robe on a bed, holding a green San Pellegrino bottle with its paws, evoking a relaxed lifestyle as featured in The Scout Guide.


For many, sleep goes first when we struggle from anxiety or stress in our daily life. A nightly routine to wind down can be life-changing. Ditch the TV, phone or blue light emitters, give yourself 2 hours between the meal and bedtime and opt for a stress-free book, epsom salt bath, and/or hot chamomile tea before dozing off. The success of tomorrow actually begins at bedtime the night before.


Practicing gratitude can remind us to have perspective, it can remind us of our capabilities and strengths and the way we’ve persevered and survived tough times. Start a gratitude journal to acknowledge at the start and close of each day.


Whether from friends, family or professionals like Vitality Psychiatric Services, everyone could use a confidant. You might begin by describing your experiences, thoughts, problems and concerns with someone you trust. While a friend or relative may not be able to solve your problem, sharing your worries with someone who is supportive and empathetic can offer some relief.

If the problem is deeper, or you need to reach for someone you do not personally know, there are many different types of mental health therapies. Two of the primary types are categorized as psychotherapy (talk therapy) and medications. Research has shown that the most effective treatment for mental health conditions involves a combination of therapeutic approaches determined in a collaboration between the individual, the family and the health care providers. We recommend contacting Tammy Vaughn at Vitality Psychiatric Services to evaluate the needs level.


Our gut is referred to as our second brain so it’s no wonder that food & hydration go hand and hand with our mental health. We want to promote the “good” growth in our gut, which is achieved by cutting sugar and processed food, increasing whole foods and staying hydrated. AETNA has a wonderful list of recommended foods here.


Our bodies and minds are one. The more we move our bodies, the better our mental health. Exercise is scientifically proven to release “feel good” hormones that reduce feelings of stress and anxiety. A few of our favorite local ones are F45, Motiv Fitness, Man Made Fitness and Midland Yoga Works.

A confident woman with curly hair wearing a sage green dress stands in an elegant, light-filled room, symbolizing professionalism and care associated with Vitality Psychiatric Services, blending the ethos of The Scout Guide's commitment to highlighting local quality and expertise.

ABOUT TAMMY VAUGHN AND VITALITY PSYCHIATRIC SERVICES: Our mission is to provide personalized, high-quality care for patients suffering from significant mental health diagnoses. We establish individualized goals of treatment and utilize different therapy treatments to achieve these goals. Our patients’ safety and comfort are our first priorities, followed closely by success in treatment.

West Texas native, Tamara (Tammy) Vaught has 25 years of experience in the healthcare field. She loves her profession as a Certified Registered Nurse Anesthetist (CRNA) and has recently become double boarded as a Psychiatric Mental Health Nurse Practitioner (PMHNP-BC). After four years of working with mental health patients at Ketamine Clinic of West Texas, it became apparent that there were additional needs in the community for a more diverse practice that could serve the people of West Texas more completely in their mental health needs. Tammy is excited about taking her expertise down a new avenue by providing a much-needed service to West Texas. If you’re in need of someone to talk to, contact Vitality today — and don’t forget to tell them The Scout Guide sent you!