by Gerald Gonzales, Ph.D.
#mentalhealth #mentalhealthawareness #resilience #mindfulness #selfcare #healthymind #mentalhealthmatters #wellness
I don't know about you, but I can't believe it's already May.
May has many important and personal celebrations, including Mother's Day, Asian Pacific American Heritage Month, Teacher Appreciation Days, and my grandmother's birthday.
In addition to being a month of personal celebrations, May is also an important time for personal development. It's Mental Health Awareness Month, a dedicated period not just for raising awareness about mental health issues and advocating for support and resources, but also for us to prioritize our mental well-being. This is a key aspect of personal development that can significantly enhance our overall wellness and that of our loved ones.
This month, let's commit and embark on a truly transformative journey together. Over the next ten days, we will seize personal and professional growth opportunities, cultivate resilience, and significantly improve our overall well-being.
Get ready for a journey that will change your life.
Day 1: Mindful Minute in the Morning
I find immense joy in starting my day with intention and presence. Instead of diving headfirst into the day, my morning routine compels me to take a few moments to practice mindfulness. I begin with a cup of warm water to nourish my body, then take my daily vitamins and have a light breakfast to satisfy my hunger.
Most importantly, I dedicate one minute, the Basic Minute, a simple mindfulness exercise to observe the sensations of waking up, the sounds around me, and the thoughts passing through my mind. This practice has revolutionized my mornings. It's like I'm setting the stage for the day, and it helps me stay rooted and focused.
Why not kickstart your day by grounding yourself in the present moment? You might be pleasantly surprised by the impact this one minute can have on your day.
Day 2: Get Two-gether with People Who Lift
Over a thousand years ago, a Stoic philosopher, Epictetus, wrote, "The key is to keep company only with people who uplift you, whose presence calls forth your best."
Resiliency research consistently highlights social support as a key factor. When considering our social relationships, I often liken them to the four forces of flight--weight, drag, thrust, and lift. Some friends, unfortunately, can weigh us down and be a burden. Others thrust us toward our goals, but some drag and resist that path forward.
The power to choose who we surround ourselves with is in our hands. I take joy in surrounding myself with people who lift. It's amazing how much happier I am when I intentionally spend time with people who lift and minimize my interactions with those who drag. This choice can bring a sense of hope and optimism to our lives.
So, take charge: identify the people in your social circle who lift and spend time with them. This activity is designed to empower you to pay attention to your mental and emotional well-being, and to encourage you to prioritize positive social interactions.
Day 3: Three Things Easy, One Thing Hard
When our friend's daughter was battling childhood leukemia, their social worker shared this mantra of Three Things Easy, One Thing Hard. And this is how our friends would check in with their daughter during those intense treatments.
What I appreciate most about this technique is that it promotes keeping things in perspective, a characteristic of many resilient people. It's a way of acknowledging the challenges we face (the 'One Thing Hard ') while also recognizing the positive aspects of our lives (the 'Three Things Easy '). I've found Three Things Easy, One Thing Hard helps me acknowledge hardship AND keeps me hopeful.
By zooming out, I can consciously step back during highly stressful times, interpret them in more helpful ways, and ultimately face the challenge with hope.
Day 4: Box (Square) Breathing
I don't know about you, but when I ask most people how they are doing, the inevitable answer is, "I'm busy."
Given the number of projects I'm involved in and my work duties and responsibilities, I can relate to feeling busy. Add the fact that my kids are involved in multiple extracurricular activities, so, yeah, life gets stressful fast. As a result, it's easy to get distracted and overwhelmed and avoid the necessary tasks.
But there's a solution.
Box (Four Square) Breathing helps me get refocused. This proven tip has physiological benefits (e.g., it promotes breathing regulation, increases oxygen to our lungs, and lowers blood pressure) that activate our parasympathetic nervous system to help us get the calm we need to manage our stress better. As a result, we remain calm and do those necessary tasks despite the busyness of our lives.
Give it a go, try this 3-minute Box Breathing visual, and experience the joy of relaxation. Trust me, it works!
Day 5: The 5-4-3-2-1 Grounding Technique
You’ve heard or read that practicing mindfulness regularly can help reduce stress and anxiety.
I’ve also found mindfulness exercises to help me better manage those irrational, intrusive thoughts (e.g., “This always happens to me,” “If I make a mistake, they’ll fire me and ruin my career,” or “They didn’t invite me to the party, so they must not like me,” etc.). These kinds of thoughts are illogical, based on emotions (not the truth), and distort reality. Even though they are not helpful, these thoughts are so powerful that they convince us they are true.
The 5-4-3-2-1 Grounding Technique is a simple and effective tool to help ground me in the present moment and change how I relate to these irrational thoughts. Here’s how you can experience this simple yet powerful tool:
5: Identify 5 things you can see
4: Shift the focus to 4 things you can feel
3: Become aware of 3 things we can hear
2: Move to 2 things you can smell; and lastly
1: Focus on 1 thing you can taste.
By engaging all our senses, we can shift our focus from intrusive thoughts and overwhelming emotions and ground ourselves in the present moment. Doing so gives us the necessary calm and focus to face our challenges effectively.
Day 6: The Six-Step Problem Solving Model
According to the Buddha's teachings, the First Noble Truth is life is suffering. As a result, human beings will naturally face challenges and adversities. Having a model to guide you on how to solve these difficulties can be helpful.
American philosopher and educator John Dewey (1910) developed a system called Reflective Thinking, and suggested a Six-Step Problem Solving Model when faced with difficulties. The six steps are as follows:
1) Identify the problem: explore the situation, gather as much information as possible, and diagnose it.
2) Determine the root cause: brainstorm to explore possible and probable causes of the problem. In therapy, clients go through the Exploration Stage to uncover the problem behind the problem.
3) Develop solutions: Irrespective of how ridiculous it may seem, develop as many solutions as possible. Make sure that the solutions address the probable root cause. I suggest coming up with at least 5 to go beyond the obvious and help spark creative solutions beyond our typical paradigm.
4) Pick a solution: Determine each solution's advantages, risks, and interesting points. Then, determine which solution best fits the root cause and is the most practical to implement.
5) Implement that solution (i.e., take action): Determine the steps you must take before and during implementation. Make sure that you've considered all relevant stakeholders when implementing that solution. Too often, clients and therapists feel satisfied with insight alone in therapy; however, insight alone only makes a difference once the client takes action.
6) Evaluate the effectiveness of that solution: Most people don't want to truly evaluate the real value of the solution they implemented because they are too afraid of the feedback and worried about what it might mean to their self-worth. This step is key to ensuring real progress toward the desired goal/outcome, maintaining costs, and preventing other problems from arising from the chosen solution.
When faced with adversity, this Six-Step Problem-Solving model can be systematically used to ensure that you've thoroughly investigated the problem, developed the best solution, and tracked the progress of that decision.
Once you adopt this model, you can reach your desired outcome sooner.
Day 7: Express Gratitude Daily
In an early 2024 interview with People Magazine, Oprah Winfrey, an entertainment icon, philanthropist, entrepreneur, and billionaire, shared how gratitude has kept her grounded since early childhood. "Gratitude really is my religion," Oprah expressed.
According to research studies, individuals expressing gratitude have been shown to experience more pleasant emotions (Wood et al., 2010), higher levels of optimism (Emmons & McCollough, 2003), improved sleep quality and duration (Jackawska et al., 2016), lower levels of the stress hormone cortisol (Kini et al., 2016), and improved immune systems (Mills et al., 2015).
I feel blessed that my family instilled the habit of being thankful as children. Maybe it was because we didn't have many material things, or maybe it was because we believed in the idea that God would provide. Irrespective of the origin reasons, gratitude has grounded me during high times and helped me persevere during difficult times.
Start a daily gratitude journal. Do it (first thing!) in the morning and experience the benefits the rest of the day.
Day 8: Aim for 8 hrs of Sleep
I don't know about you, but I am more energized, focused, and productive when I get about 8 hours of restful sleep.
Studies have shown that 7-8 hours of sleep are linked to higher levels of emotional well-being (Grandner et al., 2010), lower risks for hypertension, diabetes, and obesity (Cappuccio et al., 2011), and a better immune system (Prather et al., 2015).
If you have a busy and demanding profession and/or helping raise a family, aiming for 7-8 hours of sleep seems unrealistic. There's a solution: getting consistent, quality sleep. A study by Bei and colleagues (2016) showed that consistent sleep was associated with better sleep quality, improved daily functioning, and lower psychiatric symptoms.
To get that consistent sleep, I suggest two things:
1) Establish a relaxing bedtime routine to help signal to your body that it's time to wind down. That means no screen time 60-90 minutes before going to bed. Add stretching, taking a warm bath, practicing meditation, or listening to soothing music in your bedtime routine.
2) Pay attention to your sleep hygiene. Make sure that your bedroom is cool, dark, and quiet. Your bed must be comfortable and fit for your sleeping style, height/weight, etc. And use your bed only for sleep (and sex); don't work in bed, don't eat, and don't watch shows in bed (that's why I refuse to have a TV in my bedroom).
When you can optimize your sleep quality, you can optimize your mental health, cognitive functions, and wellness, enabling you to take on the challenges at home and work more effectively.
Day 9: The 9-Minute Strength Workout
Short on time? Need a quick, effective workout that's also functional? You're not alone.
As a former gym enthusiast turned busy professional juggling kids and a dynamic job, finding time for fitness can feel like a challenge. I hate admitting that, these days, I'm lucky to make it to the gym once a year despite having access to one at work.
That's where the scientifically proven 9-Minute Strength Workout comes in—a game changer for those with jam-packed schedules. It's the perfect solution for busy professionals. What I enjoy most about this workout is that it combines interval training while strengthening your muscles. This NY Times Article covers the routine and the science behind the workout; plus, the article covers how you can add some cardiovascular exercises to make the workout much more impactful.
Let's stop making excuses. Physical health and mental health are inextricably linked. After all, what's good for the body is good for the mind.
Day 10: Take 10 During the Day
Looking to boost your mood, ignite your energy levels, and supercharge your productivity? Embrace the power of a 10-minute physical break during your workday.
A research study conducted by Coulson, McKenna, and Field (2008) found that incorporating self-directed exercise breaks—like during a lunch period—improved mood and overall work performance. Exercise at work not only enhanced participants' attitudes towards themselves, work, and colleagues but also set the stage for a more productive and fulfilling day.
So, why not give yourself permission to Take 10? Whether you opt for a brisk walk, a rejuvenating stretch session, or a calming yoga to release tension, make it an experience to remember. Better yet, invite a friend to join you and share in the positive energy. Notice how your mood lifts and your focus sharpens as you return to your tasks, ready to tackle challenges with renewed vigor and efficiency.
Your body and mind will thank you for it.
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If you want to learn more tips (Days 11-31), join our community.
At Akamai Coaching, we understand that achieving better mental health isn't just about knowing what to do—it's about having the right guidance and support to implement effective strategies. Our coaching services are designed to provide you with the tools, techniques, and personalized support you need to overcome challenges and thrive.
Whether you're struggling with stress or anxiety or simply seeking to enhance your overall well-being, our proven process and systematic approach can help you achieve lasting results.
Ready to take the next step? Book a discovery call today to learn how Akamai Coaching can empower you to transform your mental health and live your best life. Your journey to wellness starts here.
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References:
Cappuccio, F. P., Cooper, D., D'Elia, L., Strazzullo, P., & Miller, M. A. (2011). Sleep duration predicts cardiovascular outcomes: A systematic review and meta-analysis of prospective studies. European Heart Journal, 32(12), 1484–1492.
Emmons, R. A., & McCullough, M. E. (2003). Counting blessings versus burdens: Experimental studies of gratitude and subjective well-being. Journal of Personality and Social Psychology, 84(2), 377–389.
Grandner, M. A., Kripke, D. F., Yoon, I. Y., & Youngstedt, S. D. (2010). Criterion validity of the Pittsburgh Sleep Quality Index: Investigation in a non-clinical sample. Sleep and Biological Rhythms, 8(4), 274–276.
Jackowska, M., Brown, J., Ronaldson, A., & Steptoe, A. (2016). The impact of a brief gratitude intervention on subjective well-being, biology, and sleep. Journal of Health Psychology, 21(10), 2207–2217.
Kini, P., Wong, J., McInnis, S., Gabana, N., & Brown, J. W. (2016). The effects of gratitude expression on neural activity. NeuroImage, 128, 1–10.
Mills, P. J., Redwine, L., Wilson, K., Pung, M. A., Chinh, K., Greenberg, B. H., & Chopra, D. (2015). The role of gratitude in spiritual well-being in asymptomatic heart failure patients. Spirituality in Clinical Practice, 2(1), 5–17.
Prather, A. A., Janicki-Deverts, D., Hall, M. H., & Cohen, S. (2015). Behaviorally assessed sleep and susceptibility to the common cold. Sleep, 38(9), 1353–1359.
Wood, A. M., Froh, J. J., & Geraghty, A. W. (2010). Gratitude and well-being: A review and theoretical integration. Clinical Psychology Review, 30(7), 890–905.
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