Mental Health
Discover a comprehensive approach to evaluate and enhance your mental health, drawing from a blend of personal insights, rigorous research, and the valuable knowledge so helpfully shared by Dr. Andrew Huberman on the Huberman Lab podcast. This is an evidence-based resource to support you in resilience and well-being. These are my top findings on mental health and suicide prevention, distilled into accessible and actionable strategies, tailored to empower you on your journey to thrive.
Note: This information is not medical advice, diagnosis or prescription. If you are going to make changes to the way you live based on this information please take responsibility for yourself and refer to your GP for medical advice specific to you and your lifestyle.
Unlocking the Pillars
In the journey toward improved mental health, understanding and applying the foundational pillars of wellness is such a massive chunk of the effort needed to get on track inside yourself. This guide distills essential strategies into clear actions, focusing on six key areas: sleep, nutrition, exercise, mindset, social connections, and stress management. By embracing these principles, individuals can develop a holistic approach to nurturing their mental well-being.
The Six Pillars of Mental Health
Sleep:
Prioritise sleep by establishing a consistent schedule. Aim for 7-9 hours of restful sleep each night to support cognitive function and emotional balance. If you need extra rest 20 to 40 minutes of Yoga Nidra/NSDR practice can be super supportive.
Between 1-10, in the last two weeks what quality of sleep have you had?
1 Worst ever - 5 Average - 10 Best ever
What is 1 thing you could do today to increase this?
ACTION: Develop a Sleep Schedule:
Consistency is key to restorative sleep.
Nutrition:
A balanced diet is crucial. Incorporate plenty of fruits, vegetables, whole grains, fermented foods and omega-3 fatty acids to fuel your body and mind.
Between 1-10, in the last two weeks what quality of nutrition have you had?
1 Worst ever - 5 Average - 10 Best ever
What is 1 thing you could do today to increase this?
ACTION: Plan Nutritious Meals:
Aim for a diet that supports mental health.
Exercise:
Set achievable fitness goals to incorporate regular physical activity into your life. Exercise not only boosts your mood but also reduces anxiety and depression. Aim for some movement/exercise daily. Note that 30 minutes of aerobic cardio to the point of sweating is a great way to cleanse your body of excess cortisol.
Between 1-10, in the last two weeks what quality of exercise have you had?
1 Worst ever - 5 Average - 10 Best ever
What is 1 thing you could do today to increase this?
ACTION: Set Exercise Goals:
Find activities you enjoy to stay motivated.
Mindset:
Cultivate a positive outlook through practices like gratitude journaling and reframing negative thoughts. A healthy mindset is a powerful tool for resilience.
Between 1-10, in the last two weeks what quality of mindset have you had?
1 Worst ever - 5 Average - 10 Best ever
What is 1 thing you could do today to increase this?
ACTION: Practice Mindfulness:
Daily meditation can enhance your emotional equilibrium.
Social Connections:
Strengthen your relationships. Invest time in nurturing connections with family and friends, and consider joining groups that share your interests.
Between 1-10, in the last two weeks what quality of social connections have you had?
1 Worst ever - 5 Average - 10 Best ever
What is 1 thing you could do today to increase this?
ACTION: Build Support Networks:
Connect with others for mutual support.
Stress Management:
Master techniques to manage stress effectively. Mindfulness, meditation, and cognitive behavioral strategies can significantly reduce stress levels.
Between 1-10, in the last two weeks what quality of stress management have you had?
1 Worst ever - 5 Average - 10 Best ever
What is 1 thing you could do today to increase this?
ACTION: Learn Stress Management:
Equip yourself with tools to navigate stressors.
Flex
To really flex your knew mental health commitment try adding these to your life -
Seek Therapy: Don’t hesitate to seek professional guidance when needed.
Engage in Hobbies: Allocate time for activities that bring joy and fulfillment.
Volunteer: Giving back can provide a sense of purpose and connection.
Embracing Progress and Seeking Support
Regularly revisiting your mental health status allows you to recognise growth and adjust your strategies as needed.
Celebrate every step forward, understanding that seeking assistance is a testament to your strength.
Remember, you're not alone on this journey; resources like the Thrive Clinic are here to support you.
By integrating these principles and practices into your daily life, you create a robust foundation for mental wellness.
Each step taken is a stride toward a more balanced, fulfilled life.
Do you have a question or topic you would like to learn more about?
If so email mike@michaelvaccaro.com.au and I will incorporate what's most relevant for you in up and coming articles, podcasts and youtube videos.
May All Beings Be Happy,
Michael Vaccaro
BCouns, GradCertAppMind, CertMedHolCouns
Sources
National Center for Biotechnology Information (NCBI): A primary resource for accessing biomedical and genomic information.
BMC Psychiatry: An open-access journal covering all aspects of psychiatric disorders.
Substance Abuse and Mental Health Services Administration (SAMHSA): Provides information on mental health and substance abuse disorders.
Google Health: Focuses on improving healthcare through technology and information.
Springer Publishing: Offers a wide range of books and journals on healthcare, psychology, and more.
Positive Psychology: Dedicated to the scientific study of what makes life most worth living.
While there isn't a centralized website for the field, resources and information can be found across various academic publications and platforms dedicated to psychology.
Stanford Medicine: Provides leading-edge medical care and research.
The Huberman Lab Podcast: Andrew Huberman, Ph.D., is a neuroscientist and tenured professor in the department of neurobiology, and by courtesy, psychiatry and behavioral sciences at Stanford School of Medicine.
