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The missing link we need to be happier is awareness The conversation about mental health is one of the most puzzling ones. Although one could say that emotional wellness is a hot topic today, the stigma still lingers. As a result, many people feel uncertain and confused about how to handle their well-being. Mental health challenges can affect anyone, regardless of background or status. Julie Smith, a renowned physiologist, noticed this firsthand while speaking with her clients. They frequently expressed surprise and gratitude upon learning about emotional wellness, remarking, "Why has nobody told me this before?" This simple question reveals the power of knowledge, but highlights the lack of resources available to those struggling. Unfortunately, therapy may not always be financially feasible. Moreover, there's an overwhelming amount of misinformation online, making it challenging to discover the necessary tools on your own. In response to this problem, Julie began creating and sharing short videos on mental health topics that gained millions of followers. 4 Small steps toward mental health improvement can lead to significant changes over time. Although Julie caught people's attention and initiated conversations about mental health, she still wanted to do more. Creating a 60-second video meant leaving out a lot of detail, which may be crucial for improvement. Therefore, she decided to provide more comprehensive information on putting essential concepts into practice. That is where this summary comes in. Within a short time, you will learn techniques that may help you alleviate the symptoms of depression, reduce stress, and combat anxiety. You will discover the tips and tricks most people learn in therapy. By equipping yourself with this knowledge, you can take proactive steps toward improving your mental health, even if you cannot access professional treatment.

Negative emotions do not define you For better or worse, low mood comes with being human. Frustrating moments can bring us down, but they don't have to determine our day's course or overall well-being. Many people go on through life believing they are not meant to be happy. They may think that their sadness is an inherent part of their nature. Sadly, this belief can lead to helplessness; many try hiding their emotions instead of seeking help. However, we must realize that various internal and external factors shape our mood. Our unique wiring can make us more or less susceptible to specific emotions, such as sadness. But luckily, while you may be more prone to melancholy, your brain chemistry does not have to have the final say. Besides your predisposition toward certain emotional states, the factors contributing to your mood include: • Physical wellness • Relationships with others • Past experiences and traumas • Quality of life 4 The mere presence of negative thoughts doesn't mean that they are the root cause of your problems. Our thoughts, physical sensations, emotions, and actions form a complex system that influences how we experience the world. They do not exist independently but rather as a unified whole. While making positive changes in one area can lead to progress in others, it's impossible to eliminate low mood forever. Life is a complex and beautiful adventure that may present adversity and loss. Fortunately, what you are about to learn will help you go through rough patches without letting them consume you. Still, learning how to make life more enjoyable is just the beginning of your mental health journey. Mastering the tools that boost your mental health takes time, patience, and practice. It's also important to note that setbacks may pay a visit, as restructuring your mind does not happen overnight. Similarly, understanding how to use a hammer doesn't mean you won't accidentally hit your fingers the first few times. Fortunately, the more you perform specific actions, the stronger neural connections become. In people-speak, repetition helps the brain learn new things more easily. By consistently practicing self-care, you can train your mind to respond to stress and adversity in healthier ways.

Toxic positivity has a healthier alternative There's a growing trend of always staying upbeat, regardless of the circumstances. Apart from being unrealistic, this mindset is also overwhelming and harmful to our mental health. The toxic positivity associated with this approach overlooks our challenges and adversities, resulting in self-criticism and feelings of inadequacy. If we try not to have certain thoughts, then we are, by default, already thinking them. Julie Smith emphasizes that we cannot command our thoughts. However, we have complete control over how we act on them. Rather than constantly striving for positivity, we can practice creating space between ourselves and our thoughts. To explain this, Smith offers a helpful analogy from the movie The Mask, starring Jim Carrey. Jim Carrey portrays Stanley, a man who stumbles upon a wooden mask created by the Northern God Loki. When he puts the artifact on, it envelopes his head and takes control of his personality. It dictates everything the man does; his identity dissolves and becomes indistinguishable from the magical item. However, Stanley does break free from the mask's grip when he removes it. Holding the item in his hands provides the distance that allows him to become himself again. Doing the same with our thoughts puts us in the driver's seat of our lives. Your thoughts are the guesses your brain makes about the world. Here's what you can do to get a bird's eye view of your thoughts : • Grab some paper and a pen, or use a note-taking app. Start writing your feelings down. However, while doing so, use the appropriate language such as I am having thoughts that...' or I am noticing that I feel This way, you will see your feelings and thoughts as an experience passing through you rather than the absolute truth. • Share what’s on your mind with someone close to you. The person you confide in will act as a mirror, reflecting your thoughts to you and allowing you to see your biases from an outside perspective. Your thoughts only hold power over you if you believe them.

Your attention belongs where it matters most Once you have built a mental wall between you and what overwhelms you, here's the next step. Imagine a stage and a spotlight, with you in control as the lighting technician. You're enjoying the stunning performance, laughing and crying along with the intricate plot. However, stage crashers appear and try hard to disrupt the play. As a lighting technician and not a security guard, you cannot abandon your post to force them away. Instead, you must help maintain the overall flow. Similarly, in life, the spotlight represents your attention. While you can't always control the experiences life casts your way, you can decide where to focus your attention. While the stage crashers are still there, they're less visible if you shed light on legitimate performers. Practicing gratitude daily is the easiest way to enhance your focus and mental resilience. Just like building physical muscles, cultivating gratitude requires consistent effort. • Use a physical cue: Extend your hand and firmly declare, "Stop!" Combining this gesture with your verbal command can help disrupt the negative thought spiral. • Get moving: Engage in physical movements, such as going for a walk or simply standing up. Physical activity will help you unwind. • Think about what you would do if you felt fully functional: Creating a mental image of your desired outcome can steer your thoughts in a more constructive direction. • Engage in an activity that absorbs your attention but doesn't drain your energy: Activities like painting, solving puzzles, gardening, or cooking are excellent options.