Sometimes, the real act of courage is to sit down, breathe, and say: I'm not okay today... and that's okay.
Have you felt like the world is weighing you down? Are you tired but still taking on tasks? Are you embarrassed to talk to someone about how you feel for fear of seeming vulnerable or that they'll think you're not okay? Are you afraid to seek professional help ?
If you answer yes to any of these questions, let me tell you that it's not an isolated feeling. Behavioral professionals call it silent stress because we carry it inside, quietly, without seeking help because we still find it hard to admit that we're not always okay. And although you might think it's a personal matter, the truth is that in the Dominican Republic it has become a public health . Stress , anxiety, and depression are more common disorders than you think.
This silence is also related to taboo and prejudice . You still hear things like, " Therapy is for crazy people " or " What you need is a distraction ." But fortunately, especially among younger people, the idea is changing, and going to a psychologist is now seen more as an act of self-care than as a stigma. Even online therapy has opened a door: it allows you to talk to a professional from home or the office, with a little more privacy and less fear of judgment . The
issue is so deep-rooted that it has even reached popular culture, and the Korean series It's Okay to Not Be Okay (2020) became a worldwide success precisely because it dared to say it bluntly: it's okay not to be okay, as long as you acknowledge what you feel and allow yourself to be supported. Although the story takes place in South Korea, the message crosses borders and resonates here, where we continue to learn that mental health is just as important as physical health. The series was an international phenomenon because it touched on a topic rarely seen in entertainment: mental health. Through characters marked by trauma, anxiety, and autism, it suggests that as long as we dare to acknowledge that we are unwell and seek support, everything will improve.
This message transcends borders, as in our country the taboo of openly discussing depression, stress, or anxiety persists. The K-drama serves as a reminder that silence weighs more heavily than the illness itself , and that sharing the burden can be the first step toward healing .
Ultimately, it's about taking small steps: acknowledging exhaustion, talking to someone you trust, allowing yourself to rest without guilt, and seeking professional help if needed. Because not everything can be resolved by simply " toughing it out " or " just carrying on .
Shhh! Don't tell anyone, just between you and me: sometimes, the real act of bravery is to sit down, breathe, and say: I'm not okay today ... and that's okay .
Emotional Toolbox:
Taking care of your mind doesn't always mean making big changes. Sometimes small reminders, gestures, and routines that feel like a hug are enough. The idea isn't to do everything at once, but to have this " emotional first aid kit " handy and use what resonates most with you in the moment.
Helpful Apps
Medito : short guided meditations, perfect if you only have 5 minutes.
Calm or Headspace : help you sleep better, with rain sounds, gentle narration, and breathing exercises.
Moodpath : an emotional journal with questions to record your mood day by day.
Insight Timer : a library of meditations and relaxing music, with options in Spanish.
Self-Care Messages:
"I don't have to be able to do everything, all the time."
"Rest is also productive."
"I deserve the same patience and tenderness that I give to others."
"Today I allow myself to be at my own pace."
(Tip: put them on sticky notes, as wallpaper, or as alarms on your phone.)
Comforting phrases:
“This too shall pass.”
“Breathe. Just that, close your eyes and breathe.”
“One bad day doesn’t define my whole life.”
“I’m not alone, there’s always someone I can call.” ( And call!)
Gentle rituals:
The minute of pause : Stop for 60 seconds, close your eyes, and feel your breath.
The mindful shower: Shower slowly with warm water, enjoy the moment like a mini spa. (Or treat yourself to a spa day!)
Gratitude : When you wake up and before you go to sleep, think of three good things from the day, even if they seem small, even if you take them for granted. Be grateful for everything!
The short walk: Walk for 10 minutes without your phone or music, just observing your surroundings.
Keep busy : make time for a hobby, learn something new that will help you disconnect.
Exercise : whenever you can, outdoors, at the gym, wherever you want, just move.
The reality in the Dominican Republic
According to recent figures, there are approximately 240 practicing psychiatrists , equivalent to 2.2 per 100,000 inhabitants. However, the World Health Organization recommends at least 10 psychiatrists per 100,000 people . For psychologists, the national average is 7 per 100,000, with significant disparities based on geographic location. In the National District, the figure rises to 26.1, while in provinces like Barahona or La Romana it barely reaches 1.1.
The international recommendation is 30 psychologists per 100,000 inhabitants , and we are far from reaching that goal. Mental health services are available, more so in the private sector than the public sector, but they are available. Check your health insurance coverage.
And this isn't just a local issue, nor is it something to be ashamed of. The WHO's World Mental Health Report: Transforming Mental Health for All (2022) revealed that nearly 970 million people worldwide live with some form of mental disorder, primarily anxiety and depression, and the pandemic increased cases by 25%.
The Pan American Health Organization (PAHO), in its report Depression and Other Common Mental Disorders (2021) , adds that between 75% and 90% of those who suffer from them never receive treatment. As you can see, silence is pervasive .
