30-Days to Harmony, Day 9
Nurturing Mental Wellness
Welcome to Day 9 of our journey to Life-Work Harmony. Today, we focus on nurturing your mental wellness—an essential part of living a balanced and fulfilling life. Just like a gardener carefully tends to their plot, we must also cultivate our mental wellness to create a space where positivity can flourish. This chapter highlights the importance of nurturing our mental health so that all other areas of our lives can grow and thrive.
Throughout my journey and experiences in leadership and community building, I have seen firsthand how important it is to take care of our mental state, especially when trying to navigate the complexities of modern life. Today, I invite you to explore how we can take intentional steps to nurture our mental wellness and create an environment for our minds to grow positively and healthily.
Why Mental Wellness is Vital
Mental wellness is the fertile soil in which all our aspirations are planted. Without nurturing it, we cannot grow or achieve our potential. In this chapter, I share the analogy of our minds as a garden. We must continuously work on removing the weeds—those negative or limiting beliefs—and ensure that we are planting seeds of positivity, resilience, and hope.
Our mental health is the foundation for how we see the world, how we tackle challenges, and how we make decisions. If we neglect this part of our lives, everything else—our relationships, careers, and physical health—will be affected. It’s critical to recognize that caring for our mental wellness is not selfish; it’s an act of self-preservation and empowerment.
Three Steps to Cultivate Mental Wellness
1. Weed Out Negative Thoughts
A crucial part of mental wellness is recognizing and removing negative thoughts that undermine our happiness and growth. Imagine a garden overrun by weeds. If we don’t actively pull them out, they will stifle the growth of our beautiful flowers. In the same way, negative thoughts can overpower our ability to flourish.
Actionable Step: Take a moment each day to reflect on your thoughts. When you notice negative or unhelpful thoughts creeping in, challenge them. Replace them with something empowering or affirming. Write down one limiting belief that you’re ready to let go of today.
2. Plant Seeds of Positivity
Once we’ve removed the weeds, we can create space for positivity. The seeds we plant in our minds—positive affirmations, gratitude, and hopeful thoughts—are what grow into the experiences and attitudes that shape our reality. This is not just about "thinking happy thoughts" but about intentionally shifting our focus to what empowers us.
Actionable Step: Start a gratitude journal. Each day, write down three things you’re thankful for. This simple practice helps train your mind to notice the positive aspects of life, even on challenging days.
3. Water the Garden with Self-Care
Taking care of our mental health requires consistent nourishment—just like watering a garden. Self-care is the water that helps our minds flourish. It could be in the form of taking a break when you’re overwhelmed, spending time doing activities you love, or simply allowing yourself to rest.
Actionable Step: Identify one self-care activity that makes you feel recharged. It could be taking a long walk, reading a book, meditating, or calling a friend. Schedule this activity into your week and commit to honoring that time for yourself.
Story: The Impact of Mental Wellness in My Life
My mind often returns to the months that led to that life-altering moment. He had always been the "easy kid," the one I never needed to worry about. He would diligently do his homework, practice his piano, and eagerly dive into a literary novel. As a child, he was self-reliant, coming to me each night to say, "Mom, I am going to sleep," before heading off down the hall. I would follow him to tuck him in with a gentle kiss on his forehead. He was also logical and independent; when it came time to potty train, he simply announced, "I am ready to wear big boy pants," and that was that. He had no accidents, no urgent moments. His self-sufficiency gave me a sense of comfort, but in hindsight, it also misled me. I didn’t pay enough attention when his electric piano went silent or when the once joyful practice sessions faded away.
For three weeks, I made the hour-long drive back and forth to the mental health center, visiting him for short, scheduled periods. I was unskilled in this new form of communication, trying to reconnect with my son in an unfamiliar way. On the first day, I reached out to hug him, but he pulled away. He refused to be touched. As I looked into his eyes, the music that had once filled them was gone. They were empty, avoiding my gaze. He sprawled on the couch, slowly sinking down, his body losing shape and collapsing until his head rested on the armrest, with his legs caught between the seat and the floor.
"Tell me what has been happening?" I asked, bracing myself. He explained that his depression had slowly grown over the past six months. He felt nothing, cared about nothing—not even me. "The only thing that makes me feel emotion is thinking about my little brother 'Z.' Nothing else is there." He paused, and we sat in silence for a moment. Then he continued, "The pain of feeling nothing is too much to handle. I want it to be over." Hearing those words broke me inside, though I held back my tears, fearful that once they started, they would never stop.
Read the full story in the book...
That period in my life taught me a deep lesson about the importance of mental health—not just for our loved ones, but for ourselves as well. I realized that in my attempts to be everything for everyone, I had been neglecting my own mental wellness, believing I could keep giving without replenishing. Witnessing my son’s struggle made me understand that caring for our minds is as essential as any other aspect of health. It’s about more than just survival; it’s about thriving, finding joy, and having the resilience to navigate life’s ups and downs. I learned that in order to be there for others, I had to prioritize my own well-being, recognizing that the strength I needed to help my family began with taking care of myself first.
Nurturing Your Mental Garden: Tools and Techniques
Daily Reflection: Take 5 minutes each evening to reflect on your day. What went well? What challenged you? This simple practice will help you acknowledge your feelings and create a habit of checking in with yourself.
Mindfulness Meditation: Incorporate mindfulness practices, like meditation, into your routine. Spend 10 minutes each morning focusing on your breathing and observing your thoughts without judgment. This practice can help reduce stress and create a sense of calm.
Connect with Support: Mental wellness isn’t something we need to navigate alone. Reach out to friends, family, or even professional counselors when things get challenging. Building a support network can be the water that nourishes our mental garden.
Exercise Regularly: Physical activity is closely linked to mental well-being. Regular exercise releases endorphins, which can help improve your mood and reduce stress. Find an activity you enjoy, whether it’s dancing, yoga, running, or simply walking in nature.
Rest and Recharge: Our minds need rest just as much as our bodies do. Prioritize sleep and give yourself permission to take breaks when needed. Remember, rest is productive.
Tune In Moment
Today, I invite you to reflect on your mental garden. What are the weeds—those negative thoughts or limiting beliefs—that you need to pull out? What seeds of positivity do you want to plant instead? Write down one action you will take this week to nurture your mental wellness.
Perhaps it’s committing to a daily gratitude practice or scheduling a self-care activity that brings you joy. Whatever it is, know that taking care of your mental wellness is a powerful step towards cultivating life-work harmony.
Cultivate and Bloom
Nurturing the soil of mental wellness is an ongoing journey. It requires us to be attentive, patient, and committed to our well-being. By tending to your mental garden, you create a space where all other aspects of your life can thrive—your career, relationships, and personal growth.
Remember, mental wellness is not a destination but a practice. Some days will be easier than others, but every effort you make to care for yourself is a step towards harmony.
Are you ready to nurture your mental garden and create harmony in your life? Book a one-on-one Life-Harmony Consult with me, Trina Celeste, and let’s work together to support your mental wellness journey. Use code “HARMONY30” for 30% off your session—let’s get started on cultivating a healthier and more balanced you.
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