"I'm fine." It’s second nature now. You say it to your spouse, your colleagues, and—most often—to yourself. Sure, you feel run down, but there are deadlines to meet, kids to care for, aging parents to support. Pushing through feels like the only option. But what if prioritizing your own well-being didn’t mean letting others down? What if it meant showing up for them—and yourself—like never before?
The doctorally trained clinical psychologists at Upward Behavioral Health of Birmingham share their expertise on recognizing when it’s time to invest in yourself—and why prioritizing mental health is one of the most important investments you can make.
When Sleep Becomes a Struggle
You chalk it up to stress, late-night emails, or an extra cup of coffee too close to bedtime. But lately, sleep feels more like a battle than a reset. You wake up at 3 a.m., your mind racing through tomorrow’s to-do list or toss and turn for hours. Even when you do sleep, you wake up exhausted.
"If you have trouble falling asleep or staying asleep three or more nights a week, chances are that you meet clinical criteria for a diagnosis of insomnia. Roughly 30% of Americans regularly experience these symptoms, but most don't realize that their poor sleep is actually a diagnosable disorder, and even fewer are able to get care to treat it," says Dr. Susan Rathmell.
But sleep is not an indulgence. It’s necessary for good physical and mental health."Poor sleep takes just about any other problem you may be experiencing and magnifies it," says Dr. Rathmell. “People who sleep poorly experience more depression, anxiety, irritability, poor memory, and decreased productivity. They get sick more often and miss more days of work. They also have an increased risk of developing dementia, diabetes, and hypertension.”
The good news is that therapy for insomnia works, and it works quickly. "When clients resolve their insomnia, their joy is contagious!” shares Dr. Rathmell. “People with insomnia often feel trapped in their ongoing cycle of poor sleep, and when they break this cycle, they feel triumphant. So far, 100% of clients we've treated have been able to stop taking sleep medication. Celebrating with them makes my day every time!"
The Quiet Grip of OCD
It doesn’t always look like what you expect—washing your hands until they’re raw or meticulously arranging objects—but OCD can slip into your life in quieter, less obvious ways, such as an unshakable need to reread emails over and over, terrified of making a mistake, replaying conversations in your mind, searching for signs that you offended someone, or constantly seeking reassurance from loved ones: “Do you really love me? Are you sure?”
"OCD consists of obsessions—unwanted, intrusive thoughts—and compulsions, the behaviors or mental rituals designed to relieve the anxiety they create," explains Dr. Misti Norton. "The relief is temporary, and soon, the cycle starts again." Many people struggle for years without realizing what they’re experiencing is treatable. The International OCD Foundation estimates it takes an average of 17 years to receive an accurate diagnosis.
Freedom from OCD is available through Exposure and Response Prevention, the gold standard of treatment. “The majority of people find they have significant symptom reduction after 15-20 sessions," says Dr. Norton. Seeking help isn’t just about stopping the cycle—it’s about reclaiming the life OCD has been quietly stealing.
The Slow Drift in Relationships
Overt issues are often the catalyst for couples therapy, but there are plenty of subtle indications that a relationship may benefit: feeling distant from your partner, difficulty finding shared values, goals, or interests, or simply navigating major life transitions such as moving, changing jobs, or having a baby.
"For individuals who believe their relationship problems are something they must endure or learn to accept, I would strongly encourage you to reconsider," says Dr. Megan Keyes. "There is simply no reason to live with such relationship issues when effective couples therapy is accessible."
Approximately 90% of couples who complete Emotionally Focused Couples Therapy report improved relationships, and up to 75% report significantly decreased relationship distress. “Engaging in couples therapy is not an indication that your relationship is failing,” adds Dr. Keyes. “It is a sign of your investment in and commitment to yourself, your partner, and your relationship."
Whether it’s persistent sleep struggles, the relentless cycle of OCD, or a growing disconnect in your relationships, coping isn’t the same as thriving. The experts at Upward Behavioral Health remind us that acknowledging your struggles is the first step toward freedom. Prioritizing your mental health isn’t selfish. It's essential. And the decision to prioritize your well-being is one investment you’ll never regret.
"What if prioritizing your own well-being didn’t mean letting others down? What if it meant showing up for them—and yourself—like never before?"