Our Blog: Upward Alabama

Plan for Good Mental Health

By Misti Norton, Ph.D., DBSM

Posted: February 7, 2026

As we approached the new year, I saw a few jokes about how it was now time to buy the annual notebook that would change your life. Now, as the calendar turns to February, I see posts suggesting that many people have already abandoned their planners—and their goals—for the year. It’s easy to conclude that planning doesn’t work and that you might as well give up on the life you desire. Here’s the good news: you can start working toward good mental health just as effectively in February, April, July, or even December as you can in January.

New Year, More Me: Choosing Self-Compassion Over Self-Criticism

By Megan Keyes, Ph.D.

Self-Care Resilience

Posted: December 28, 2025

As the year draws to a close, many of us feel the familiar pull toward reflection — and, often, toward resolution. The new year is commonly framed as an opportunity to become better: more disciplined, more productive, more organized, more fit. While this impulse is understandable, it can also quietly carry a unhelpful message beneath it — that who we are right now is somehow not enough. What if this year, instead of striving to become someone different, we gave ourselves permission to be more fully ourselves?

Finding Calm Amid the Holiday Chaos: The Power of Mindfulness

By Megan Keyes, Ph.D.

Mindfulness Resilience Self-Care

Posted: December 15, 2025

Given the potential stressors of the holiday season, mindfulness can be exceptionally beneficial. Whether you are facing the emotional strain of challenging relationships, financial pressures, loss and grief, or simply the hectic pace of the season, mindfulness offers a way to find calm as well as enhance your experience of positive moments.

Beyond the Season of Thanks: Enhancing Well-Being with Daily Gratitude

By Megan Keyes, Ph.D.

Resilience Self-Care

Posted: November 19, 2025

As Thanksgiving approaches, it is the perfect time to reflect on the power of gratitude in our lives. Research tells us the practice of gratitude can significantly enhance our well-being and resilience. At Upward, we believe that proactively cultivating mental wellness is an investment in yourself, as it not only protects against mental health struggles but enhances one’s quality of life. Let us delve into what “mental wellness” means, the purpose of gratitude, its myriads of benefits, and practical strategies to incorporate gratitude into our daily life.