Care for your mind.

Your mental health shapes how you think, feel and connect with others. It’s what helps you handle life’s ups and downs, build strong relationships, and be your best self. But talking about mental health or finding support can sometimes feel like a lot.

Explore tools, insights and resources designed to help you put your mental health first and feel ready to take the first step toward a healthier, happier you.

Why mental health matters

Mental health is the basis of your overall well-being. It’s what keeps you steady, balanced and ready to take on life. When you make time for mental health, you’re not just taking care of your mind—you’re supporting your body too.

Did you know?

1 in 4 adults in the U.S. lives with mental illness.1

Know that you are not alone in your journey to mental wellness. By taking steps to support your mental health, you can lower your risk of anxiety, depression and other health concerns, helping you feel and live better every day.

Your culture and mental health

Our culture, traditions and experiences shape how we see mental health. Every group of people has its own views, strengths and unique challenges, but everyone deserves care that’s understanding and supportive.

For some in the Hispanic/Latino community, getting mental health support can feel like a challenge. In fact, just over one in three Hispanic/Latino adults decides to seek treatment.2 Cultural differences and language barriers can sometimes make the process more difficult,2 but finding a bilingual or culturally aware doctor can make you feel seen and supported in your journey.

Your care should leave you feeling confident, respected and understood. When meeting with a doctor, it’s important to ask questions to ensure that provider is culturally aware and able to meet your needs:

  • Do you have other Hispanic/Latino patients?
  • Do you have training in understanding different cultures?
  • How will my background affect how you approach my treatment?

Just one in three African American/Black people receives mental health care,3 but making time to talk with family and friends, a therapist, or support groups about shared trauma can lead to treatment ideas, better understanding and other helpful resources.

Your care should leave you feeling confident, respected and understood. When meeting with a doctor, it’s important to ask questions to ensure that provider is culturally aware and able to meet your needs:

  • Have you treated other African American/Black patients before?
  • Do you have training in understanding different cultures?
  • How will my background affect how you approach my treatment?

Find mental health professionals on myCigna.com who meet your unique needs. Search for a doctor by location, gender, language preference and more. Or reach out to faith communities and trusted organizations or groups for help finding mental health support that’s right for you.

One in five South Asians in the U.S. experiences anxiety or mood disorders,4 but many wait to seek help and are more likely to list stigma or shame as a reason they did not.5 You can take care of your mental health with self-care and find strength by seeking support from a therapist who gets you.

Your care should leave you feeling confident, respected and understood. When meeting with a doctor, it’s important to ask questions to ensure they are culturally aware and able to meet your needs:

  • Have you treated other South Asian patients before?
  • Do you have training in understanding different cultures?
  • How will background affect how you approach my treatment?

Need support in your language?

Find mental health professionals on myCigna.com who speak your language. Search for a doctor by location, gender, language preference and more. Or reach out to faith communities and trusted organizations or groups for help finding mental health support that’s right for you.

Personal coaching and support

When you need behavioral support, you have access to experts with plenty of experience. It’s easy to connect with the right care in person or virtually.11

Visit myCigna.com or call the number on the back of your Cigna Healthcare ID card for 24/7/365 support and expert guidance.

If you don’t have Cigna Healthcare®, visit cignacommunity.findhelp.com for individual and family counseling, help hotlines, peer support groups, spiritual support, and organizations in your local community.

Take charge of your stress.

Stress is a part of life, but how you respond to it makes all the difference. Select your biggest stress trigger below to find useful tips.

Work or school

  • Feeling stuck? Step away for a five-minute break to reset your focus.6
  • Rank your tasks with a simple to-do list. Focus on one thing at a time.6
  • Schedule a fun activity after work or school; a balanced work and personal life can help you avoid burnout.6

Family or relationships

  • Look for signs of stress in yourself and family members; early awareness can help in handling stress effectively.7
  • Do relaxing activities together, like reading or participating in outdoor events, to stay clearheaded and help manage stress.7
  • Practice mindfulness to stay present and calm, reduce anxiety, and improve focus during family gatherings.7

Finances

  • Start small; look over your spending to find one area where you can save.8
  • Make a simple budget to take control of your finances. Seeing a plan can reduce worry.8
  • Remember that stress won’t solve money problems. Take a moment to pause and refocus before making decisions.8

General anxiety

  • Challenge unhelpful thoughts by asking yourself what’s true and what’s an assumption or emotional reaction.9
  • Do deep breathing exercises to take care of immediate feelings of anxiety.9
  • Try grounding yourself by naming three things you can see, three sounds you can hear and three things you can touch.9

Did you know?

Taking care of your stress can also help you lower your blood pressure and blood sugar levels.10

If you have a Cigna Healthcare employee assistance program (EAP) or the Confide Behavioral Health Navigator enhanced EAP program,11 you have access to virtual counseling, work/life referrals and resources. Visit myCigna.com to learn more.

Practice and prioritize self-care.

Caring for yourself looks different for everyone, so it’s important to choose what matters most to you. Here are a few ways you can add self-care into your everyday routines to help boost your mood and improve your overall wellness.

Try meditation or mindfulness.

Sit quietly and focus on your breathing for just five minutes a day. This can help clear your mind and relieve stress.12

Pick up journaling.

Making time to write down your thoughts every day can help you think about what you’re feeling.

Enjoy time outside.

Head outside and get some vitamin D: take a walk, exercise, or relax with family and friends. Even just 10 minutes of sunlight on your hands, face, neck and arms can help improve your mood.13

Spend time with family and friends.

Connecting with loved ones can help bring more joy to your life. Here are some ideas: cook together, have meaningful conversations, listen to music, dance.

Connect with your faith.

Find a place to gather, make time to reflect on your own or read. Religion and spirituality can help you feel more peace and purpose in your life.

Recognize the power of boundaries.

Setting boundaries is vital for mental health, especially in cultures where family and community are center stage. By focusing on your well-being and kindly talking about your needs, you can lower stress and build stronger, healthier relationships.

Find a mental health care provider.

Get extra support for your mental health. Having a mental health professional that you can talk to about your feelings can help you feel heard and understood.

If you’re struggling with family stress, work-related changes, relationship issues or the loss of a loved one, help is available through MDLIVE®. Connect privately with a licensed therapist or board-certified psychiatrist using your phone, tablet or computer.

Resources and tools

Ready to make the next step in your health journey? Your future needs you, and a healthier tomorrow starts with the actions you take now. Explore these tools to maintain your health, prevent illness and lower health care costs.

Get preventive care: Your health, your future.

Taking care of your whole health—including your mind—starts with preventive care.

Learn More about Preventive Care

Nourish your future.

What you eat can affect how you feel, both physically and mentally.

Get proactive about Nutrition

Move toward better health.

Daily movement can boost your mood, lower stress and support mental well-being.

Take care of your physical health

Use personalized tools

Get free or reduced-cost support now

Find free or reduced-cost individual and family counseling, help hotlines, peer support groups, spiritual support, and more.

Search cignacommunity.findhelp.com

Talk to a coach to start your journey

Get personalized support to handle stress and meet your goals.

Connect with a health coach

Find a doctor who understands you

Find care that meets your unique needs by searching for a doctor by location, gender, language preference and more.

Find a doctor

Virtual care when you need it

Talk to a doctor on your schedule, from the comfort of your home.

Try virtual care with MDLIVE

Access health information anytime, anywhere.

Download the myCigna App:

Visit Apple App storeVisit Google Play store

Access crisis support.

If you or a loved one is in crisis, call the number on your Cigna Healthcare ID card 24/7/365. Our behavioral support staff is made up of licensed, experienced mental health experts who are available day and night to offer the following:

Need extra support?

If you need additional help, you can also contact:

This information is for educational purposes only. It is not medical advice. Always consult your doctor for appropriate examinations, treatment, testing and care recommendations. Any third-party content is the responsibility of such third party. Cigna Healthcare® does not endorse or guarantee the accuracy of any third-party content and is not responsible for such content. Your access to and use of this content is at your sole risk.

Cigna Healthcare products and services are provided exclusively by or through operating subsidiaries of The Cigna Group.

  1. Centers for Disease Control and Prevention (CDC). “About Mental Health.” August 8, 2024. https://www.cdc.gov/mental-health/about/
  2. National Alliance on Mental Illness (NAMI). “Hispanic/Latinx.” n.d. https://www.nami.org/your-journey/identity-and-cultural-dimensions/hispanic-latinx/
  3. NAMI. “Black/African American.” n.d. https://www.nami.org/your-journey/identity-and-cultural-dimensions/black-african-american/
  4. Sharma N, Shaligram D, Yoon GH. Engaging South Asian youth and families: A clinical review. Int J Soc Psychiatry. 2020 Sep;66(6):584-592. doi: 10.1177/0020764020922881. Epub 2020 May 25.
  5. NAMI. “Asian American Native Hawaiian Pacific Islander.” n.d. https://www.nami.org/your-journey/identity-and-cultural-dimensions/asian-american-and-pacific-islander/
  6. Lamothe C. “How to Keep Work Stress from Taking Over Your Life.” Healthline. January 30, 2024. https://www.healthline.com/health/work-stress
  7. Rice R. “Strategies to cope with family stress.” Michigan State University Extension. July 25, 2024.https://www.canr.msu.edu/news/strategies_to_cope_with_family_stress
  8. Scott E. “Financial Stress: How to Cope.” Very Well Mind. September 06, 2023. https://www.verywellmind.com/understanding-and-preventing-financial-stress-3144546
  9. Hirschlag A. “Effective Coping Techniques for Anxiety.” Healthline. Last updated January 10, 2025. https://www.healthline.com/health/mental-health/how-to-cope-with-anxiety
  10. Mayo Clinic. “Stress symptoms: Effects on your body and behavior.” August 10, 2023. https://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/stress-symptoms/art-20050987
  11. Cigna Healthcare provides access to virtual care through national telehealth providers as part of your plan. This service is separate from your health plan’s network and may not be available in all areas or under all plans. Referrals are not required. Video may not be available in all areas or with all providers. Refer to plan documents for complete description of virtual care services and costs.
  12. Cigna Healthcare. “Stress Management: Doing Meditation.” July 31, 2024. https://www.cigna.com/knowledge-center/hw/medical-topics/stress-management-uz2240
  13. Raman R. “How to Safely Get Vitamin D From Sunlight.” Healthline. November 26, 2024. https://www.healthline.com/nutrition/vitamin-d-from-sun