June 2026:
Mental Health Memo Contributor, Dominic Alvernaz – Psychologist.
Dominic Alvernaz.
Courtesy photo.
Why Sleep Matters for Mental Health
Sleep is one of the most important yet commonly overlooked components of mental well‑being. Much like muscles require rest to stay strong, the brain needs consistent, restorative sleep to function properly. Although researchers continue to study exactly how sleep benefits brain processes, it is clear that sufficient sleep, especially Rapid Eye Movement (REM) sleep, is essential. REM sleep is when most dreaming occurs, and the brain naturally prioritizes this stage when sleep-deprived, highlighting its importance.
Effects of Too Little or Too Much Sleep
Too much sleep: Oversleeping can feel similar to lack of movement. People may experience sluggishness, low energy, irritability, and reduced motivation. It can be associated with depressive symptoms but can also occur for other reasons.
Too little sleep: Insufficient sleep is much more common and has broader impacts. Even mild sleep loss—such as consistently sleeping one hour less than needed—can accumulate into “sleep debt.” Effects may include:
Low energy and cravings for stimulants (sugar, caffeine)
Increased irritability, tearfulness, or feeling overwhelmed
Difficulty focusing or shifting attention (e.g., doom scrolling when tired)
Reduced ability to learn or recall information
Decreased critical thinking and problem-solving
Severe or prolonged sleep deprivation can lead to unusual sensory experiences, psychotic-like symptoms, and in extreme cases, can be life-threatening.
Benefits of Proper Sleep
Adequate, consistent sleep works alongside diet and exercise to keep the brain operating at its best. When well-rested, we are better at regulating emotions, focusing attention, understanding and analyzing information, solving problems, learning, and remembering. Quality sleep strengthens our ability to make sound decisions, manage challenges, and fully enjoy daily life.
Tips for Improving Sleep
Make sleep a priority. Modern life offers many distractions, but regular shortfalls—even small ones—accumulate into sleep debt over time. Recovering from this may take several days of extra rest.
Know how much sleep you personally need. Requirements vary by age and individual factors. If you rely heavily on caffeine or consistently feel tired, consider adjusting your routine. If you already get recommended sleep but still feel fatigued, consult a medical professional to rule out issues like sleep apnea or hormonal concerns.
Create a consistent bedtime routine. Repeating relaxing activities (e.g., warm shower, stretching, meditation, prayer) helps the brain associate the routine with preparing for sleep.
Avoid screens before bed. Turn off phones, tablets, and TVs at least one hour before bedtime, as their light can stimulate the brain and delay sleep.
Use your bed for sleep. Reserve your bed for nighttime activities (e.g. sleep) and avoid engaging in things like screen time in bed. This helps your brain associate lying in bed specifically with sleeping, which, overtime, will help you sleep faster and deeper.
If you can’t fall asleep, get up. After 15–30 minutes of wakefulness, leave the bed and do something quiet or mildly boring (e.g., folding laundry, reading) before trying again. Also ensure you get enough mental and physical activity during the day to feel ready for sleep at night.
Healthy sleep is foundational to both mental and physical well‑being. By understanding its importance and making intentional changes to our routines, we can improve our daily functioning, resilience, and quality of life.
May 2026:
South Dakota Human Services Center Mental Health Memo: Shining a Light on Mental Wellness, by Andrea Heronimus – Mental Health Services Program Manager.
Andrea Heronimus.
Courtesy photo.
Each May, organizations across the nation recognize Mental Health Awareness Month. Since its start in 1949 by Mental Health America, this observance has grown with support from groups such as the National Alliance on Mental Illness (NAMI), the Substance Abuse and Mental Health Services Administration (SAMHSA), the South Dakota Department of Social Services – Division of Behavioral Health, and many community partners. The purpose of Mental Health Awareness Month is to provide education and awareness about mental health, fight stigma through open conversations, and ensure that individuals are aware of resources in their community that will support their mental health.
Why This Month Matters
Mental Health Awareness Month is important because we are coming together as a community to normalize conversations about mental health and mental wellness, encouraging individuals to seek help if they need it, and providing hope that better days are ahead and recovery is possible!
Recognizing a Mental Health Crisis
Knowing the signs of a possible mental health crisis can help you support someone in need. Warning signs may include:
Excessive worry or fear
Withdrawing from friends, family, or social activities
Confused, unusual, or paranoid thinking
Seeing or hearing things others don’t
Increased use of alcohol or drugs
Missing work, skipping school, or avoiding responsibilities
Major changes in mood or behavior such as:
Extreme sadness or low energy
Sleeping too much or too little
Euphoria, unusually high energy, or not sleeping
If you notice these changes in someone, reaching out with care can make an important difference.
Ways to Support Your Own Mental Health
There are several ways to better our own mental health and this begins with self-care. Taking time each day to de-stress and unwind through spending time with loved ones, saying positive affirmations, practicing mindfulness, getting out in nature, or doing an activity that you enjoy are great ways to promote our mental wellness. It’s also important to ensure that we’re getting enough sleep, drinking plenty of water, eating healthy foods, and exercising since our physical health is connected to our mental health.
Resources and Support in South Dakota
Collectively, South Dakota has a strong network of mental health resources, including nearly 1,400 licensed counselors and therapists, more than 1,100 social workers, nearly 220 psychologists, and over 720 professionals licensed in addiction and prevention.
Mental health support is available through the publicly funded behavioral health system, which includes 11 Community Mental Health Centers (CMHCs) located across the state. These centers provide comprehensive services for children, youth, adults, and older adults who are experiencing acute mental health disorders or serious mental illness. Services can be accessed in person or through telehealth, and financial assistance is available for those who qualify. CMHCs are unique because they offer specialized services for their priority populations, including youth under age 18 with a serious mental illness and adults with a serious mental illness. In addition to these services, Short‑Term Crisis Services are available 24/7 throughout the state to help individuals experiencing a mental health crisis remain within their home communities whenever possible.
You can learn more about available services and find resources by visiting sdbehavioralhealth.gov. This website, created in 2023 as part of the “Notes to Self” behavioral health awareness campaign, provides information on mental illness, substance use disorders, community services, and crisis support. It’s a helpful starting point for locating your nearest CMHC or short‑term crisis center.
For immediate help at any time, you can also call or text 988 to connect with the Suicide & Crisis Lifeline for behavioral health support, crisis intervention, and resources for yourself or someone you care about.
How You Can Be Involved
Everyone can play a part in Mental Health Awareness Month. Consider:
Checking in with a friend, family member, coworker, or classmate
Sharing resources or supportive messages on social media
Encouraging open, stigma free conversations
Posting information within your organization or community
Organizations and businesses can promote Mental Health Awareness Month by utilizing the toolkits that are available online through Mental Health America, NAMI, and SAMHSA using the links below:
March 2026:
South Dakota Human Services Center Mental Health Memo: Celebrating Social Work Month by Jennifer Luke, Human Services Social Worker, and Quinn Hamilton, Social Work Intern.
What is Social Work Month?
Social Work Month is an annual observance held every March to recognize the profound contributions social workers make on our communities. First celebrated in 1963, Social Work Month provides an opportunity to increase awareness of the profession’s contributions and to acknowledge the essential role social workers play in improving access to care, advancing equality, and promoting whole person well-being. For 2026 the National Association of Social Workers has designated the theme: Social Workers: Uplift. Defend. Transform.
What Do Social Workers Do?
Social workers advocate for individuals, provide education, and deliver clinical support across many settings to ensure vulnerable South Dakotans receive essential services. In behavioral health hospitals, they connect patients, families, providers, and community systems to support continuity of care. Their work when carried out in behavioral healthcare includes assessments, crisis intervention, treatment coordination, discharge planning, and linking individuals to resources such as housing, transportation, outpatient treatment, and financial assistance.
Why Is This Work Important?
Social workers are important because they play a critical role in improving patient outcomes by ensuring underlying factors impacting a patient’s health are addressed by practitioners with specific competencies. Recovery is not solely clinical, it is deeply connected to social stability, support systems, and community reintegration. By fostering resilience and empowerment, they help build a stronger community where every citizen is given the opportunity to thrive.
Social Work and Behavioral Health
Social Work Month underscores the need for a strong behavioral health workforce to meet rising mental health and substance use needs. Social workers apply a person‑in‑environment approach grounded in trauma‑informed care, recovery principles, and community integration. As essential members of treatment teams, they help ensure discharge plans align with available community resources and support long‑term recovery.
How to Celebrate Social Work Month
Since its establishment, Social Work Month has served as an opportunity to:
Raise public awareness about the role and value of social workers
Advocate for policy improvements
Highlight the profession’s impact on vulnerable populations
Strengthen professional identity and pride within the field
Departments and organizations often mark the occasion with leadership messages, recognition events, and other opportunities to honor the dedication and expertise of their social work staff.
To learn more about a career as a Social Worker and other career paths in Behavioral Health visit https://sdbehavioralhealthcareers.sd.gov/explore-careers.
February 2026:
South Dakota Human Services Center Mental Health Memo: Natasha Auch – Psychiatric Social Worker
Courtesy photo.
Winter Wellness: Staying Connected and Mentally Healthy During the Cold Months
How does winter weather affect our relationships and mental health?
Living in South Dakota makes winter unpredictable. Snowstorms and icy roads often lead to canceled plans, which can feel disappointing and introduce barriers to remaining connected. Many people, especially the elderly, may choose to stay home rather than venture out in the cold, missing out on social activities like coffee hour or card games. Driving in harsh winter conditions can also spike anxiety: “What if my car breaks down when it’s below zero? What if I get snowed in at work?” While it’s important to travel safely, it’s equally important to challenge the irrational thoughts that anxiety can create.
Is it normal to feel isolated or depressed during the winter months?
Yes! Cold temperatures and shorter daylight hours can lead to low motivation, fatigue, and less interest in activities. While cozy nights on the couch sound appealing, making them a nightly routine can negatively impact mental health. Winter can also bring feelings of loneliness, especially after the holidays or among reminders of being alone that Valentine’s Day can bring.
How can I connect with others when it’s hard to go outside?
Phone calls or video chats with friends and family
Online gaming or Facebook interest-based groups
Virtual volunteering (tutoring or mentoring)
Online classes or workshops
Going online is a great way to connect but be sure to be careful. Connect with people you already know; but have safe boundaries when trying to make new connections.
Why is it important to make mental health a priority in winter?
Mental health matters year-round, but bad habits can sneak in during winter without us noticing. Just like applying sunscreen in summer to prevent sunburn, we need to apply self-care in winter to avoid the Winter Blues.
Quick Tips for Winter Wellness
Stay socially connected, even virtually.
Get outside when possible for fresh air and sunlight.
Keep a routine that includes movement and hobbies.
Reach out if you’re feeling isolated, connection is key!
January 2026:
South Dakota Human Services Center Mental Health Memo: Gretchen Stai and Shaina Smykle.
Gretchen Stai.
Courtesy photo.
Shaina Smykle.
Courtesy photo.
Better Ways to Feel Better & Celebrate National Hobby Month!
The start of the new year is the perfect time to reflect on how we care for ourselves, especially when life gets stressful. January is National Hobby Month, and it’s a great reminder that finding healthy, enjoyable activities can be one of the best ways to feel better and build resilience.
Why It’s Important to Find Better Ways to Feel Better
When under stress it’s tempting to reach for quick fixes which are things that offer temporary relief, but don’t truly help in the long run. This can include substances, but also habits like excessive screen time, nonstop scrolling, emotional spending, gaming for hours, or other behaviors that help us escape rather than cope. While these might feel good in the moment, they often leave us feeling more stressed, disconnected, or stuck afterward. Choosing healthier coping strategies can lead to lasting well-being and a more fulfilling life. These choices help us bounce back from tough situations and build emotional strength over time.
Healthy Alternatives That Work
There are many ways to feel better that don’t involve substances. Try:
Spending time outdoors
Exercising or stretching
Listening to uplifting music
Calling or spending time with a friend
Practicing breathing or mindfulness exercises
Need more ideas? Take the quiz at letsbeclearsd.com/better to discover new ways to feel better!
How Hobbies Help Us Heal
Hobbies are more than just fun; they’re powerful tools for recovery and resilience. When cravings or urges arise to escape or fall back into unhealthy patterns, having a hobby can provide a healthy distraction and stress. Hobbies also offer a sense of accomplishment, creativity, and personal growth, which can be deeply rewarding.
Finding the Right Hobby for You
The best hobby is one that feels good and fits your lifestyle. Consider:
Physical activities: walking, yoga, dancing
Creative outlets: painting, writing, photography
Relaxing practices: gardening, reading, journaling
Skill-building hobbies: cooking, learning a language, DIY projects
Avoid hobbies that put you in unhealthy environments or encourage habits you are trying to change. What matters most is that your hobby supports your well-being and brings you joy.