Mental Health First

Mental Health First Psychiatric evaluations and medication management for children, adolescents and adults!

05/01/2026

✨Welcome to "The Things We Didn't Get To," where we dive into the topics that might not be fully explored during a typical appointment time.
As a provider and someone who personally navigates the landscape of neurodiversity, I created this blog to share insights, support, and education around mental health diagnoses, neurodivergent experiences, and general psychiatry. Whether you're in Seattle, Tacoma, Bellevue, or anywhere nearby in the PNW, my hope is that this blog becomes a helpful resource for you or someone you care about. 🌱
www.mentalhealthfirstwa.com/blog

🌙 LUTEAL PHASE - PART 1Understanding your cycle can be a powerful mental health tool ✨The luteal phase is the part of th...
04/28/2026

🌙 LUTEAL PHASE - PART 1
Understanding your cycle can be a powerful mental health tool ✨
The luteal phase is the part of the menstrual cycle that happens after ovulation and before your period starts. During this time, hormone shifts, especially progesterone and estrogen, can have a real impact on mood, anxiety, energy and focus. 🧠
🌿 What the luteal phase is
🌿 When it starts and how long it lasts
🌿 Why symptoms can show up (or intensify)
If you’ve ever thought, “Why do I feel so different right before my period?” there is a biological reason, and you’re not imagining it. 🌙
And if you want cycle aware, individualized mental health care visit us at
👉 www.mentalhealthfirstwa.com

04/22/2026

Welcome to "The Things We Didn't Get To," where we dive into the topics that might not be fully explored during a typical appointment time. 🌿
This blog is a space where evidence-based medicine meets real-world experience. As a provider and someone who personally navigates the landscape of neurodiversity, I created this blog to share insights, support, and education around mental health diagnoses, neurodivergent experiences, and general psychiatry. Whether you're in Seattle, Tacoma, Bellevue, or anywhere nearby in the PNW, my hope is that this blog becomes a helpful resource for you or someone you care about.
www.mentalhealthfirstwa.com/blog

🌿 Meet Our Provider: Audra Umthun, Psychiatric ARNP, MSNWe’re so excited to introduce Audra Umthun, a compassionate and ...
04/20/2026

🌿 Meet Our Provider: Audra Umthun, Psychiatric ARNP, MSN
We’re so excited to introduce Audra Umthun, a compassionate and experienced Psychiatric Nurse Practitioner here at Mental Health First. 🤍
She specializes in the diagnosis and management of:
🧠 Autism Spectrum Disorder (ASD)
🧠 Obsessive‑Compulsive Disorder (OCD)
🧠 Attention‑Deficit/Hyperactivity Disorder (ADHD)
🧠 General psychiatry
Audra is local to the Seattle area and values building collaborative relationships with her patients-meeting people where they are and helping them move toward clarity and stability at their own pace. ✨
Outside of work, she enjoys gardening at home, nurturing growth both personally and professionally 🌼
Swipe to learn more and see if Audra might be a great fit for your care ➡️😊
👉 Visit our website to explore her full bio or schedule an appointment:
www.mentalhealthfirstwa.com

🌿 Meet Our Providers at Mental Health FirstBehind every diagnosis, treatment plan and supportive conversation is a team ...
04/13/2026

🌿 Meet Our Providers at Mental Health First
Behind every diagnosis, treatment plan and supportive conversation is a team that truly cares.
Our providers are passionate about delivering thoughtful, evidence‑based, and compassionate mental health care—while honoring each person’s unique experience, strengths, and goals. ✨
We believe mental health care should feel collaborative and individualized.
Each member of our team brings specialized expertise, clinical skill, and a commitment to helping you feel heard and supported every step of the way. 🌱
Want to learn more about our providers or see who might be the best fit for you?
👉 Visit our website to explore our team and schedule an appointment:
www.mentalhealthfirstwa.com
We’re honored to walk alongside you on your mental health journey. 💛🧠

04/07/2026

🌿 Panic Attack FAQs - Let’s Break It Down Together
Panic attacks can feel confusing, scary, and unpredictable and so many people have questions they’re almost afraid to ask. You are not alone. 💛
We put together a series of FAQ slides to help you understand:
✨ Why panic attacks happen
✨ What they feel like
✨ How long they typically last
✨ What you can do in the moment
Sometimes, the right information can make an overwhelming experience feel just a little more manageable. 🌱
If you’re looking for personalized guidance or want to learn more about how we support anxiety and panic at Mental Health First, visit us here:
👉 www.mentalhealthfirstwa.com
You deserve clarity, compassion, and care and we’re here every step of the way. 🤍

🌿 What Do Panic Attack Symptoms Really Look Like?Panic attacks can feel overwhelming, unexpected and terrifying and if y...
03/30/2026

🌿 What Do Panic Attack Symptoms Really Look Like?
Panic attacks can feel overwhelming, unexpected and terrifying and if you’ve ever experienced one, you’re not alone. Understanding the signs can be the first step toward getting support. 💛
Here are some common symptoms people may experience:
💥 Physical Symptoms
• Rapid heartbeat or pounding chest
• Shortness of breath
• Chest tightness or discomfort
• Dizziness or feeling faint
• Shaking or trembling
• Sweating or chills
• Nausea or stomach upset
• Numbness or tingling sensations
🧠 Cognitive Symptoms
• Sudden overwhelming fear
• Feeling detached or “not real”
• Fear of losing control
• Fear of passing out or dying
If you’ve struggled with these symptoms, please know you’re not “dramatic” or “overreacting” your body is sounding an alarm and support is available. 🌱
✨ Want help understanding your symptoms or managing panic attacks?
Visit us at Mental Health First to learn more or schedule an appointment:
👉 www.mentalhealthfirstwa.com
You deserve calm, clarity, and care. 🤍
We’re here when you’re ready.

🌿 Panic Attack FAQs - Let’s Break It Down TogetherPanic attacks can feel confusing, scary, and unpredictable and so many...
03/30/2026

🌿 Panic Attack FAQs - Let’s Break It Down Together
Panic attacks can feel confusing, scary, and unpredictable and so many people have questions they’re almost afraid to ask. You are not alone. 💛
We put together a series of FAQ slides to help you understand:
✨ Why panic attacks happen
✨ What they feel like
✨ How long they typically last
✨ What you can do in the moment
Swipe through to learn at your own pace ➡️📖
Sometimes, the right information can make an overwhelming experience feel just a little more manageable. 🌱
If you’re looking for personalized guidance or want to learn more about how we support anxiety and panic at Mental Health First, visit us here:
👉 www.mentalhealthfirstwa.com
You deserve clarity, compassion, and care and we’re here every step of the way. 🤍

🌙💙 Autism and Sleep: Understanding the Difference 💙🌙If you or your child is autistic and struggles with sleep, please kn...
03/16/2026

🌙💙 Autism and Sleep: Understanding the Difference 💙🌙
If you or your child is autistic and struggles with sleep, please know this:
Autistic brains simply experience sleep differently.
Some common sleep differences in autism include:
✨ Trouble falling asleep -difficulty shifting from activity to rest, sensory overload, or nighttime anxiety
✨ Frequent night wakings-the nervous system may stay more alert at night
✨ Irregular sleep cycles -natural circadian rhythm shifts are common
✨ Sensory sensitivities -noise, light, textures, and temperature changes feel more intense
✨ Restless or light sleep -more movement, vivid dreams, or low sleep depth
✨ Difficulty waking up -slower transitions from sleeping to waking
✨ Higher rates of insomnia- far more common in autistic individuals
✨ Differences in melatonin timing- melatonin may rise later than typical
Sleep challenges in autism are neurological, often not behavioral and you deserve support that recognizes that. 💛
📍 Mental Health First

😴✨ ADHD and Sleep: It’s Not Just “Bad Habits” ✨😴If you have ADHD and struggle with sleep, please know this:It’s not lazi...
03/09/2026

😴✨ ADHD and Sleep: It’s Not Just “Bad Habits” ✨😴
If you have ADHD and struggle with sleep, please know this:
It’s not laziness. It’s not lack of discipline. It’s neuroscience.
ADHD brains often experience real, biologically‑based differences in sleep, including:
🌙 Difficulty falling asleep- the brain doesn’t “shut off” easily
🌙 Nighttime hyperfocus -energy or creativity often spikes at night
🌙 Delayed sleep phase-natural tiredness comes later than average
🌙 Restless sleep-tossing, turning, and frequent awakenings
🌙 Sensitivity to noise, light, and temperature
🌙 Difficulty waking up, intense morning grogginess
🌙 Higher rates of long‑term insomnia
🌙 Medication effects that change sleep depth or timing
Sleep challenges are incredibly common for neurodivergent folks, and you deserve support that understands your wiring instead of trying to fight it. 💛
If sleep is affecting your mood, focus, energy, or overall wellbeing, we’re here to help you explore options and build routines that actually work for your brain.
📍 Mental Health First
https://www.mentalhealthfirstwa.com/

😴✨ Let’s Talk Sleep Hygiene! ✨😴Struggling to fall asleep, stay asleep, or wake up feeling rested?You’re definitely not a...
03/03/2026

😴✨ Let’s Talk Sleep Hygiene! ✨😴
Struggling to fall asleep, stay asleep, or wake up feeling rested?
You’re definitely not alone and the good news is that small, doable changes to your routine can make a big difference. 🌙💛
Sleep hygiene isn’t about perfection it’s about creating habits that support your brain, body, and mental health. Today we’re sharing simple, evidence‑based tips to help you wind down more easily and get more restorative rest. 💆‍♀️🛏️
Healthy sleep supports:
⚡️Mood
⚡️Focus
⚡️Emotional regulation
⚡️Hormones
⚡️Overall well‑being
📍 Mental Health First
Psychiatric care in Washington State

🌸 ADHD in Girls: About Me 🌸ADHD in girls often doesn’t look like the stereotypes. It’s quieter and easy to overlook. Her...
02/23/2026

🌸 ADHD in Girls: About Me 🌸
ADHD in girls often doesn’t look like the stereotypes. It’s quieter and easy to overlook. Here’s what it can look like from the inside:
✨ “I take longer to finish tasks.”
It’s not that she isn’t trying — her brain may need more time to plan, organize, and move through each step.
✨ “I miss instructions even when I’m listening.”
Girls with ADHD can listen to instructions but then not recall them.
✨ “I stare off into space… a lot.”
This isn’t boredom, it’s internal hyperactivity. Her thoughts may be louder than the classroom around her.
✨ “I look focused, but I’m missing big pieces of information.”
She might nod along or follow the group, masking how much she didn’t catch.
✨ “I’m smart but my output doesn’t match my potential.”
High intelligence with inconsistent performance is one of the most commonly overlooked signs of ADHD in girls.
These subtle patterns are the reason so many girls go undiagnosed or misunderstood. They’re not lazy, unmotivated, or “not applying themselves” — their brains simply work differently.
If this sounds familiar, you’re not alone. Early understanding can make a world of difference. 💛

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14900 Interurban Avenue S
Tukwila, WA
98168

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+12069300925

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