September is Self Improvement Month, and taking the time to focus on our wellbeing is always a great idea. As mental health crisis rates continue to rise according to recent data from Axios, this is an urgent topic and that we need to be prioritizing, starting with our daily self-care which is shown to have an impact on our overall mental health. What is also apparent is the intersectional nature of the crisis, where the “the behavioral health crisis is leaving deep faults along racial, educational and generational lines”, as outlined in the Axios report.
What does it look like to address this issue in a holistic way for communities that are typically underserved or ignored or mistreated by the mainstream medical system? One expert who understands this well is Dr. Chi Quita Mack, MSW – a distinguished social worker, accomplished author, and revered empowerment/healing coach. Driven by an unyielding commitment to excellence, she stands as a beacon of inspiration and empowerment to all who cross her path.
Dr. Chi Quita Mack holds the highest academic accolades, including a Doctor of Philosophy in Entrepreneurship & Business Administration, a Master of Social Work, and a Bachelor of Science in Biology with a minor in Military Science. Her academic prowess is matched only by her unwavering determination to effect positive change in the lives of others.
As the visionary owner and founder of The Chi Quita Mack, LLC, Dr. Mack has crafted a sanctuary for women a haven where healing thrives, inspiration ignites, and the resounding echo of resilience reverberates. As a Black woman, she is keenly aware of the disparities that exist for other women in her community, and works to reach them in ways that empower them and serve their needs.
Taking care of ourselves is not just a buzzword, it is a vital component to ensuring that we can thrive. With this in mind, we had the chance to speak with the Dr. Mack, getting her insights on why mental health is important, the benefits we can expect to see when we prioritize it, and the effective ways we can implement self-care and self-improvement into our lives every day. Her passion is to see and help women thrive, and we wanted to know more!
Can you first tell us where your career began and what your goal was?
My career began during my own healing journey. Initially, I used social media as a platform to track my progress and share insights along the way. To my surprise, I discovered that many women were experiencing similar struggles with anxiety, depression, and lost identity. As we connected, I began receiving messages from women who shared how my openness and transparency inspired them to embark on their own paths of self-discovery.
It was at that moment I realized my true goal: to empower as many women as possible by using my voice and sharing my story. My mission became clear; I wanted to help normalize the conversation around women’s struggles and embrace our shared humanity.
At what point did you realize that you wanted to focus on women and mental health? Why was this important to you personally?
Mental health has always been a priority for me, but it wasn’t until I found myself on the other side of the “couch” that I fully grasped the importance of practicing what I preach. As women, we juggle multiple roles and face countless scenarios each day often with a smile, even when that smile isn’t genuine.
Through my own journey, I realized how vital it is to prioritize my mental well-being and ensure that my cup is full first. When I took care of myself, I noticed how much better I could show up for those around me, especially my family.
This experience sparked my deep commitment to helping women understand the importance of putting themselves first. It’s my personal mission to ensure that women recognize that taking care of their mental health is not a luxury it’s a necessity.
August was National Wellness Month and September is Self Improvement Month. What are some key messages about wellness and self improvement that we should be thinking about and trying to implement into our daily lives?
As we move from National Wellness Month in August to Self-Improvement Month in September, it’s an ideal time to reflect on how we can enhance both our well-being and personal growth. Wellness is holistic and extends beyond physical health to include emotional, mental, and spiritual aspects of our lives.
It’s crucial to prioritize practices like mindfulness, regular exercise, and nurturing meaningful relationships to create a more balanced life. Self-care, often misunderstood as an occasional indulgence, should be a daily non-negotiable that helps us set boundaries, find joy, and prevent burnout. Growth requires intention, and self-improvement is most effective when we set small, actionable goals that align with our values.
It’s also important to embrace the journey rather than just focusing on the end destination celebrating the small wins along the way is key to staying motivated. Lastly, consistency matters more than perfection; even small, steady efforts can lead to meaningful and lasting change. By incorporating these principles into our daily lives, we can build habits that support both our well-being and our ongoing self-improvement journey.
Self care can be such an overused buzz word these days, but there really is scientific and medical benefits to taking care of ourselves in both small and big ways eery day. Can you share more about this?
Self-care, when practiced consistently, goes beyond indulgence, it plays a critical role in maintaining physical, mental, and emotional health. Research shows that daily self-care activities, such as adequate sleep, proper nutrition, regular exercise, and mindfulness practices, can significantly reduce stress, boost immune function, and improve overall well-being.
On a psychological level, self-care helps regulate mood, enhance focus, and foster resilience in the face of life’s challenges. Even small, everyday actions like taking a few moments to breathe deeply, setting boundaries, or enjoying a hobby can have profound cumulative effects on our long-term health. By making self-care a priority, we are not only improving our quality of life but also equipping ourselves to better support others.
How do our lives change for the better when we prioritize especially our mental health and wellbeing?
When we prioritize our mental health and well-being, our lives transform in powerful ways. We gain greater clarity, resilience, and emotional balance, which allows us to navigate challenges with a more positive outlook. By focusing on our mental health, we develop healthier coping mechanisms, improve our self-awareness, and build stronger relationships because we are better equipped to communicate and connect with others.
This ripple effect extends beyond just us when we’re mentally and emotionally well, everyone around us benefits. Our families, colleagues, and communities experience the positive impact of our increased patience, empathy, and overall presence. Prioritizing mental health isn’t just an act of self-care; it’s an investment that uplifts everyone in our lives.
You do a lot of advocacy around women of color and minority mental health. Can you explain the intersectionality of this issue, and why marginalized folks often have more negative outcomes relating to mental health and wellness?
Yes, the intersectionality of mental health and minority communities, particularly women of color, is a complex and critical issue. Marginalized individuals often face unique stressors tied to systemic racism, cultural stigmas, socioeconomic disparities, and a lack of access to culturally competent care. These factors can compound, leading to higher rates of anxiety, depression, and trauma, while also limiting opportunities for effective treatment.
Women of color, in particular, may be navigating multiple roles and expectations while also contending with societal pressures and biases that can further strain their mental health. The underrepresentation of diverse voices in mental health spaces often means that traditional resources and care models may not fully address their needs or lived experiences.
Advocacy in this area is vital because it highlights the importance of inclusive mental health practices and policies that acknowledge and address these intersecting challenges. Prioritizing mental health within marginalized communities is not just about improving individual outcomes; it’s about creating equitable systems where everyone has the opportunity to thrive.
We all have aspects of our lives that need to be examined, unearthed and healed. What advice or encouragement would you give to someone who doesn’t know where to begin on their journey, but understands that they want to change something in their life right now?
Honesty is the first step in my H.E.A.L. framework and a crucial starting point for anyone beginning their healing journey. When you’re unsure where to start but feel a deep desire for change, begin by being honest with yourself about what’s not working and what you truly want to address. This self-awareness lays the foundation for everything that follows. Remember, growth and healing don’t happen all at once, they unfold gradually as you take intentional, compassionate steps forward.
You are also a podcaster! Can you share more about your series ‘The Beauty in You’, the guests you interview and the messages you are sharing with your audience?
Absolutely! The Beauty in You: Podcast, is truly a passion project of mine. The series is all about highlighting the resilience, strength, and transformation of everyday women who I consider real-life superheroes. Each episode features guests who openly share their personal journeys of rediscovery, healing, and growth. These women talk about the challenges they’ve faced and how they’ve not only overcome them but have also found deeper meaning and purpose along the way. The goal is to create a space where listeners feel seen, understood, and inspired to embrace their own healing and self-discovery journeys.
Through these conversations, we’re normalizing the struggles women go through and showing that, despite tough experiences, we all have the power to rise and reclaim our lives. I encourage everyone to tune in and check out an episode of The Beauty in You: Podcast wherever you stream your podcasts, you’re bound to walk away with insights and encouragement to continue your own journey!
There is a lot of negativity in the world right now and it can be hard to stay positive or ensure our mental health and wellness are thriving. What advice would you give in terms of finding strength and positivity in bleak times?
First, focus on controlling what you can, establishing daily routines that include self-care, such as mindfulness or exercise, can create a sense of stability and boost resilience. Additionally, engaging in activities that bring you joy and connecting with supportive friends or family can provide emotional relief and encouragement.
It’s also helpful to practice gratitude by acknowledging and appreciating the positive aspects of your life, no matter how small. This shift in focus can reframe your perspective and foster a more hopeful outlook. Setting realistic goals and celebrating small achievements can further build confidence and motivation.
Finally, consider seeking professional support if needed. Therapists and counselors can offer guidance and coping strategies tailored to your specific situation. Remember, it’s important to be kind to yourself and recognize that it’s okay to have difficult days. By taking these steps, you can cultivate a sense of strength and positivity even amidst adversity.
You can learn more about Dr. Chi Quita Mack’s work and learn how she is dedicating her life to empowering women so they thrive, by following her on Instagram.
