U.S. Army Major, Life Coach, Entrepreneur Discusses Impact of Work, Life on Mental Health

Stressful living today can greatly impact a person’s mental health. However, individuals do not always know where to start when it comes to seeking appropriate services to support their emotional well-being. 

Chi Quita Mack, MSW is a life coach, owner and founder of The Chi Quita Mack, LLC, and she currently serves as a Major in the United States Army. Dr. Mack penned “The Beauty in You: A Guide Created to Help You Discover the Best Version of You.”

She stated that the workbook will walk women through the essential process of healing and rediscovering the women they were before pain, motherhood, career pursuits, and/or becoming a wife. 

Where people can turn when they need hands-on mental health care

“The best approach involves a collaborative effort among these professionals to provide comprehensive care tailored to the individual’s needs,” Dr. Mack stated. 

Dr. Mack described the expertise of professionals who include doctors, therapists, psychiatrists and psychologists.

• Doctor (Primary Care Physician): Often the first point of contact, they can provide initial assessments, referrals, and manage physical health conditions related to mental health.
• Therapist (Licensed Clinical Social Worker or Counselor): Provides psychotherapy (talk therapy) to help manage symptoms, develop coping strategies, and address behavioral issues.
• Psychiatrist: A medical doctor who specializes in mental health who can diagnose mental health conditions, prescribe and manage medications, and provide therapy.
• Psychologist: Specializes in diagnosing and treating mental health disorders through therapy and psychological testing. They typically do not prescribe medications but can work closely with other healthcare providers who do.

According to Dr. Mack, depression, often coupled with anxiety, is a prevalent mental health condition that she has noticed arises frequently in minority clients, including high-school-age students. However, it is “particularly notable among young adults (18-29) and middle-aged individuals (30-50).”

 Dr. Mack added, “Depression and anxiety can be exacerbated by factors such as racial discrimination, socioeconomic stressors, and cultural stigmas around mental health, making it crucial to address these issues with culturally competent care.”

Cope with Career-related Stress

Healthcare workers, first responders, military personnel, teachers, social workers, corporate executives and creatives are examples of professions that Dr. Mack mentioned who may be diagnosed with a higher percentage of mental health conditions. 

 Identifying specific aspects of the job or career that are causing stress is a starting point to address the issue.

“This can involve keeping a journal or discussing with a trusted colleague or supervisor,” said Dr. Mack.

She advises that individuals who seek to cope with job-related stress can prioritize tasks and set realistic goals by using time management to break tasks into smaller, manageable steps to avoid feeling overwhelmed. Another recommended strategy is to establish clear boundaries between work and personal life, including disconnecting from work during non-work hours and prioritizing self-care activities. Individuals can also seek support by talking to a mentor, supervisor, or trusted colleague about work-related stressors; or sometimes by simply sharing concerns to provide relief and expressing their perspective.  

Additionally, practicing mindfulness and relaxation techniques such as mindfulness meditation can be helpful. Dr. Mack explained that deep breathing exercises, or progressive muscle relaxation can reduce stress levels and promote relaxation. Incorporating regular physical activity into your routine can be beneficial.

Dr. Mack also pointed out, “If stress becomes overwhelming or persistent, consider speaking with a therapist or counselor who can provide tools and strategies to manage stress effectively.”

She further recommended the option of reviewing career goals.

“Sometimes, adjusting career expectations or seeking alternative career paths may be necessary for long-term well-being,” she said.

A Message to the Military and Veteran Community

Dr. Mack shared an additional message for the military and veteran community about pursuing mental health support for those who have not, if he or she is hesitant about doing it.

 “To the military and veteran community, I would say: ‘Pursuing mental health support is a sign of strength, not weakness. Your service has placed you in challenging and high-stress situations that can impact your mental health. Seeking help is a courageous step towards healing and maintaining your overall well-being. Untreated mental health issues can affect not only your mental state but also your physical health, relationships, and daily functioning. Professional support can help you manage symptoms like anxiety, depression, PTSD, and more, improving your quality of life.’”

 They should remember that they are not alone. Many of their fellow service members and veterans have sought help and found it beneficial. 

“Resources are available specifically for you, such as VA mental health services, military support groups, and specialized therapists who understand the unique experiences of military life. Taking care of your mental health is a vital part of taking care of yourself. Don’t hesitate to reach out for the support you deserve,” she said.

Visit https://www.thechiquitamack.com/speaker to learn more about Dr. Mack.