5 Ways to Improve Your Mental Wellness in 2023

Episode Transcript

Hi, and welcome to the very first episode of Making Friends with Depression, the podcast. I am your host, Charles Minguez. 

Since this is the first episode, I’d like to briefly introduce who I am and why I’m doing this whole thing. 

To start, I’ve lived most of my life with major depression and schizoaffective disorder. I was first diagnosed at the age of 13, and I’m now, at the time of this recording, 41. 

Outside of my diagnosis, I also have 20-plus years of experience practicing mindfulness. At 21, I studied yogic philosophy at the Yoga Life Institute with Dr. Bob Butera. Over time my practice morphed. I found myself becoming a practicing Buddhist and taught meditation classes pre-Covid. I also volunteered with the National Alliance on Mental Illness as a Peer Support Specialist. 

Practicing mindfulness has allowed me to enjoy a fairly comfortable life while living with mental illness.  I’m married with four children, work full-time, and hold a Master’s degree in New Media Journalism. I never thought I’d be a homeowner, father, and husband.  

My story, plus my lived experience, plus my mindfulness practice, is something I hope others find inspirational. My true motivation, however, is to give back and help others. One of the commitments I made when I became a Buddhist was to work to serve others. This podcast is one way that I can do that. 

You might ask yourself, “why is the name making friends with depression?” and I would say that’s a great question. The short answer is it’s a mindfulness practice.

The longer answer is that the goal behind making friends with depression is to help promote positive mental health. 

I’ve learned from my mindfulness practice that when negative emotions arise, it’s best to make friends with those emotions instead of trying to push them away, bury them deep down inside, or sweep them under the carpet. 

Often when taking this approach, those emotions are more manageable. We can do the same with our depression. 

If we better understand our depression, then we have a better chance of living a more comfortable life. It doesn’t mean that we deny mental illness or depression. It means we recognize and work with it. 

Finally, two things I will never push on you are my religious beliefs or beliefs on medications. I believe there’s space to practice mindfulness while taking medications. And the mindfulness practices I will share will be secular. 

Ok, so now for today’s theme. 

January is Mental Wellness Month

January is Mental Wellness Month, so I thought the first episode should focus on this theme. 

In today’s episode, we will briefly examine the difference between mental wellness and mental illness. We’ll talk about some of the early warning signs that your mental wellness might be in decline, then I’ll share 5 tips you can incorporate to help improve your mental wellness this year and beyond.

What is Mental Wellness?

Up front, I wanted to define what mental wellness is because sometimes poor mental wellness and mental illness are terms people use interchangeably. 

The truth, however, is that poor mental wellness and mental illness are two different things. 

For example, everyone listening to this has mental health, but not everyone has a mental illness. When your mental health is in a good place, then you have what we call good mental wellness. 

But it’s important to remember that someone with a mental illness can still experience moments of good mental wellness. 

Simply put, mental wellness is a spectrum. We can measure where we’re at on this spectrum, and our mental wellness can also change over time.

Can your Mental Wellness Change Over Time?

Looking over your life, I’m sure you can see all the highs and lows. These highs and lows were different at every stage of your life. How you handled eustress versus distress as a young child versus teenager versus adult has probably changed.

Keeping this generational experience in mind when discussing good mental wellness is essential. What you need to improve your mental health isn’t going to be the same for, say, one of your children, your parents, other family members, and friends, or even what I need. 

We have to be patient with ourselves and others while working to improve mental wellness. It does take time and effort. 

So What Affects Our Mental Wellness?

Before I share the five tips to improve your mental wellness, I want to discuss some early warning signs that your mental wellness may need some attention. 

I’m going to list out five signs. Please pay attention and compare it to your experience. Be honest with yourself, too! We’re not here to judge ourselves but to get real with what we need to heal. 

Have you recently felt any of the following:

Of course, these are only a handful of early warning signs, and each person’s experience will differ. But it’s safe to assume that if you’re experiencing any of the above, it’s time to look at your mental wellness and get serious about creating an action plan. 

5 Simple Ways to Improve your Mental Wellness

So, how do we improve our mental wellness?   

Tip Number 1: Look for the Positives

When you’re constantly stuck in a negative monkey mind or dwelling on the past, it can feel like you’re drowning in emotion. You have to look for the positives, and one of the best ways to do this is to keep a gratitude journal. 

Start small. Write down five things you’re grateful for each morning - it could be anything. Coffee in the morning. Hot showers. Hugs from your kids. Keep it simple. 

Tip Number 2: Stay Physically Active

This one can be challenging, I admit. And this probably sounds counter-intuitive, but when you’re feeling overly tired, one of the best things you can do is take five to ten minutes to exercise. 

Again, start small. Maybe take five minutes in the morning when you first wake up and do some push-ups. Stretch your body. Go for a brisk walk. 

There’s plenty of research out there explaining the benefits of exercise on mental wellness. When you exercise, your body releases endorphins and serotonin. 

Tip Number 3: Eat Well and Sleep Well

Did you know that over 95% of your body’s serotonin is produced in your gut? If you’re eating highly processed foods, like the standard western diet, those ingredients strip your gut of the beneficial bacteria that help your brain communicate to your stomach regarding serotonin levels. 

You don’t have to go out and change your diet overnight but start by including cleaner ingredients into at least one meal a day. 

Ah, sleep, you’re so lovely. Most adults need at least eight hours of sleep per night. While sleeping, your brain does some incredible cleaning. A study done in 2013 showed that the brain acts like a dishwasher when you’re in a deep sleep. Cerebrospinal fluid flushes out harmful waste proteins that build up while you’re awake. 

Try not to consume coffee or other stimulants before going to bed. Also, get all screens out of your bedroom. Blue Light from screens will impact your natural circadian rhythm, so get those screens out of the bedroom!

Tip Number 4: Take a Break

We’re all busy, it’s true. But we do need to take breaks here and there. If possible, block off little chunks of time throughout the day to step back and take a breath. 

Can you find time for a five-minute break? How many times do you check social media on your phone? Instead of doom-scrolling, put it down and do a breathing meditation. Better yet, do some exercise!

Tip Number 5: Spend Quality Time with Friends and Family

One of the most significant warning signs that my mental wellness is in trouble is that I withdraw from my family and friends. Maybe you can relate?

Isolating yourself is not a good idea. 

The just deal-with-it attitude is not good advice, nor is it healthy. There’s nothing wrong with being strong, but the real strength is found in vulnerability. So reach out to someone. Chances are they might need someone to talk with too. 

Why is Mental Wellness Important for Overall Health?

When our mental wellness is good, we can confidently take on the day’s challenges, seeing them as opportunities for growth. We feel comfortable in our skin. So, when you start to experience any of the early warning signs, take action by implementing the five tips. 

Please Share!

Okay, that wraps up the first edition of the making friends with depression podcast. If you’d like to learn more about what was discussed in today’s episode, visit my website, Making Friends With Depression. You’ll find today’s show notes and resources.

Also, help me spread the word about making friends with depression by sharing this episode with a friend today! You’ll find Making Friends With Depression on most major social media platforms. 

Until next time, thanks, friend, and many blessings!