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Chapter 1: What does it mean to resist mental health dogma?
Number six, resist dogma. Resist dogma. Explore all of the evidence-based tools available to you. All of them. Therapy, medication, exercise, support groups, everything. Your diet, your nutrition, your friends, how you think, how you move, everything. Explore everything. Stigma around each of these is flat out stupid.
Chapter 2: What evidence-based tools can help with mental health?
All can be effective for you. Therapy, medication, exercise, support groups, nutrition, changing your diet, changing your friend group, all of these can be effective. Maybe not, they're specifically not effective for you, but they have been effective for someone.
And so explore everything you can that's going to help you manage and flourish and eventually flourish as the best version of you, even with the mental health challenges that you have. Because that's not your whole identity, but it is part of you, and we can do our best to be proactive about it. So resist that dogma. Resist that dogma.
And so the action item would be to start with research, just research. One evidence-based tool this week, whether it's CBT, mindfulness-based stress reduction or specific sport groups or medication or going to a therapist or schedule one introductory appointment or session, right? So that's the action item.
Action item is to look at all the evidence-based research sort of inside of the mental health, um, world about what could work thinking well, eating well, moving well, sleeping well, therapy, medication, all these types of things. We want to start with lifestyle modalities. First, we want to start with lifestyle, uh,
Fixes first, prescribe yourself a good sleeping routine, prescribe yourself good nutrition, prescribe yourself daily exercise, prescribe yourself great relationships. Then from there, we can sort of branch out into therapy, medication, support groups potentially. But then your action item with that is to research them. See what they're all about. See if it might work for you.
What kind of lights you up a little bit? Oh, this looks interesting. Oh, this looks like it might help me. And then potentially, if you want to go a little bit deeper, you maybe schedule an introductory appointment or session. So that's number six is resist dogma. Then we go into number seven. Try to accept what you're going through.
I mention this all the time, but I think this three-stepped approach is extremely powerful. Awareness, acceptance, action. That's what we're talking about here. We're being aware of our mental health challenges. We're accepting the fact they're real, and I'm giving you an action item from each and every one that you can actually do in your real life. And so try to accept what you're going through.
I know at first the word acceptance didn't kind of sounds crazy. Acceptance isn't like this sort of passive, like, resignation. It's acknowledging what's happening, that this is the reality, this is true. Take skillful action and letting it move through you, right? That's where we're talking about awareness, acceptance, action.
Awareness is not like passive, or acceptance, I mean, is not like passive, it is what it is. Like, you know, I'm just, yeah, like, acceptance is like, this actually is true, it's real, it's reality. And now I move into action. Because if we fight against reality, we lose.
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Chapter 3: How can lifestyle changes impact mental health?
But if you try hard, the feelings just get stronger. And so we just have to kind of be aware of them, accept them, then move into action, not force ourselves not to feel this way. I don't want to feel this way. I don't want to feel this way. That doesn't work.
It's just like when you're laying down to sleep at night and you can't really sleep and then you're telling yourself you need to go to sleep and then you don't ever actually go to sleep because you're forcing yourself to try and go to sleep. I need to go to sleep. I'm really tired.
Chapter 4: What are the steps for researching mental health options?
I need to go to sleep. And then you stay up longer and longer and longer and longer, right? So the acceptance part is just being like, this is what it is. This is the reality of the situation. Now I can move into some action. And so the action item for this is for number seven, which is essentially acceptance. is try the name it to tame it technique.
When a feeling hits, sit with it for 60 seconds without trying to change it. Say, this is anxiety. It may feel uncomfortable, but I am safe. That's a beautiful technique to use. We're not trying to fight it. We're not trying to say that I'm not feeling this way. We're not trying to neglect it or ignore it. We're just simply naming it to tame it. So maybe some anxiety hits, some overwhelm hits.
We sit with it for 60 seconds because we're a real human dealing with real human emotions in the real world, which is very hard. And then we're just not trying to change it, just accept it and move into action, which is saying, this is the anxiety I'm feeling. This is overwhelmed. It may feel uncomfortable. I'm not gonna die and I am safe. This is important.
And that's the action item for number seven.
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