World Mental Health Day 2023

An inspiring conversation on the significance of mental well-being. This article is available in German here. You can watch the entire interview (35 min) on YouTube.

On this World Mental Health Day, October 10, 2023, we want to offer valuable insights to help you navigate the demands of your busy workday while promoting your mental health.

• How much attention do you pay to your mental health?
• How can stress, anxiety, and worries be transformed into positive energy, inner peace, and tranquility?
• What makes some people more optimistic and mentally resilient than others?

In the following exchange, we talk about the importance of not only focusing on your physical health but also nurturing your mental well-being.

Hello, my name is Anja Mangler-Kadoke , Feelgood Manager, Coach, Consultant, and Mentor. My guiding principle is "Work fulfilled, because you only live once." A prerequisite for fulfilled work is good health and well-being.

And I'm Daniela Ullmann, Health Coach, Trainer and Keynote Speaker. My mission is, "Health is not a goal, it's a lifestyle," aims to help individuals better cope with the demands of the digital age, boost their energy levels, and find greater fulfillment and happiness in life and career.

Anja: The world is evolving at an ever-increasing pace. It's not just digitalization driving change, but also global events like the COVID-19 pandemic, natural disasters, and conflicts. These factors have made stress, worry, and panic attacks increasingly common. The 2022 World Mental Health Report from the World Health Organization (WHO) highlights the growing need for mental health support worldwide, with existing conditions like depression and anxiety surging by over 25 percent during the first year of the pandemic. It's crucial to take care of your mental health as you would your physical well-being. What are your thoughts on this?

Daniela: I fully agree with you, Anja. The World Mental Health Day that was established by the WHO in 1992 reminds us of the importance of mental well-being. In this conversation, we aim to share practical tools and simple techniques that you can easily integrate into your daily life.

Anja, let's begin with you. What holistic approaches do you employ to strengthen your mental health?

Anja: Personally, four things make a significant difference for me:

1. Prioritizing social connections: Positive relationships with friends and family are my source of strength, as I value a sense of community and belonging.
2. Healthy habits: Incorporating physical activity into my daily routine, drinking water, and maintaining a balanced diet.
3. Deep breathing: Taking a moment to step away from stressful situations and practicing deep breathing exercises.
4. Daily self-care: Setting aside half an hour each day for activities like reading, yoga, meditation, taking a hot bath, or a relaxing walk at the end of my workday.

Daniela, I've noticed a lot of engaging leisure activities on your Instagram profile . As a health expert, what is your favorite mental health hack that you'd like to share?

Daniela: As for me, one of my favorite practices is integrating exercise and movement into my daily routine. This could be a 30-minute run in the early morning hours, a brisk walk after lunch, or even a 1:1 check-in or "walk & talk". When I work from home,?I like to finish my day with a walk around my neighborhood. This is my "closing-the-office-door-ritual".

For the past 4 weeks, I've been experimenting with Cold Therapy, immersing myself in ice-cold water for 5-10 minutes each morning. It significantly boosts my mental alertness, focus, productivity, nutrition habits and happiness. The results are absolutely incredible. I highly recommend everyone to give it a try.

Anja: Wow, that's quite an adventure. You're a "cold bather", I'm "hot bather" lol.

Daniela: Yes, but after the cold exposure, I need a hot shower, too :o). I’m in the process building a community - this makes the experience much more enjoyable, especially during fall and winter season. By the way, cold therapy is an incredible energy booster and a great alternative for a workout, if you're running short on time in the morning.

Speaking of self-care Anja, what does self-care mean to you, and why do you emphasize its importance?

Anja: Self-care is essential because it builds the foundation for caring for others. It's about finding strength within ourselves so we can support those around us. Much like the airplane safety instructions, where you secure your own oxygen mask first before helping your child, self-care ensures we're well-equipped to support others effectively.

If I take care of myself, I can take better care of others.

Daniela: I've observed that many mothers often put their own well-being on the back burner, focusing on their children, partner, or work. As a mom, I’m sure you can relate to this Anja. Why do you think is it particularly challenging for women to prioritize their own health?

Anja: It's not about always putting yourself first, but dedicating a daily moment to self-care is crucial. This moment belongs to you, helping you ground yourself, recharge your energy, and maintain balance. What helps you stay calm in stressful situations, Daniela?

Daniela: What works best for me is taking a break from the stressful situation. I step away from my desk, open a window, and take three deep breaths. My most effective technique is going for a short walk while being fully immersed in the present moment: I tune in to the sounds around me, gaze up at the sky, and savor the scent of flowers. Alternatively, I do a quick stretch, enjoy a sip of water or tea, and dedicate 5-10 minutes to a different activity. These practices help me shake off the negative emotions and shift my perspective.

Anja: How do you manage to unwind after a demanding day?

Daniela: With kindness, compassion and gratitude. At the end of each day, I put my thoughts on paper, writing down what I've learned and the kind of emotions or behaviors I've observed. I also practice a nightly ritual called "10 Blessings." In this exercise, I write down ten things I'm grateful for, drawing inspiration from the wonderful book "The Magic" by Rhonda Byrne , which revolves around the transformative power of gratitude. This practice helps me reframe challenging situations into positive experiences, allowing me to let go of the day and go to sleep with a sense of contentment. I strongly recommend avoiding activities like watching the news or spending time on your phone and social media right before bedtime. Instead use this time to connect with yourself.

Anja, you also use a journal for writing down your thoughts, right? Would you suggest it to others?

Anja: Yes absolutely. I use the 6-minute success journal . It's a personal development journal with morning and evening prompts.

Daniela: Beautiful. And in green...

Anja: Speaking of green, did you know that the color of mental health is green?

Daniela: I didn't know that. I would have guessed white.

Daniela: One more question for you Anja: How do you manage to integrate self-care into your everyday life, even when it seems impossible.

Anja: In the evening, I take time to unwind and rejuvenate. Whether it's a relaxing bath, a short nighttime walk, or reading a good book, my primary focus is to step away from screen and digital distractions. Whether it's a relaxing bath, a short nighttime walk, or reading a good book, my primary focus is to step away from screen and digital distractions.

Daniela: Another crucial point that comes to mind is the acknowledgment that we can't always feel great. In this case, my suggestion is to connect with someone with whom you can openly express your feelings without the fear of burdening or hurting them. This trusted individual could be a family member, a close friend, or even a professional like a coach or therapist. Opening up to someone you trust can have an immensely positive impact. We often forget that it's okay not to be okay all the time.

Many of us fail to acknowledge that we can't always feel good.

Anja: That's a great perspective. I follow a similar approach in my role. As a Feelgood Manager, I notice when colleagues might be struggling. I reach out to them, offer a confidential "walk & talk," and provide support. While I'm not a psychologist, I listen attentively, be empathic and connect them with experts when needed. Recently, Mental Health First Aid (MHFA) has gained popularity. Have you heard about it, Daniela?

Daniela: I haven't, but it sounds intriguing. I believe it's crucial to foster a culture where people feel comfortable discussing their mental health and seeking support.

Anja: My friend Steffi did a 3-day MHFA course and was thrilled. You can find more information here.

Daniela: Let's delve into the power of positive thinking. Research has shown that optimism has a positive impact on mental well-being. What's your expert opinion on this?

Anja: I'd like to propose the idea that individuals who cultivate a strong sense of well-being, actively create joyful moments for themselves, and foster robust social connections tend to exhibit greater mental resilience. Did you know that researchers are even studying happiness? According to Gallup's World Happiness Report for 2023, happiness can be measured. They surveyed people in 173 countries between 2020 and 2022 to determine the key factors contributing to happiness. The six primary factors include Social Support (I'm not surprised at all), Income, Healthy Life Expectancy, Freedom of Life Choices, Perception of Corruption, and Generosity, which measures people's willingness to donate. Surprisingly, the happiest people in the world live in Finnland. Meanwhile, Germany is ranked 16th with a declining trend. That means both of us have the potential to make significant improvements in people's life's in the future.

Daniela: Interesting results... After all, Germany is in the top 20, that’s remarkable. And about the Finns: That doesn't surprise me either. They are well-known known for their saunas and ice bathing rituals.

Anja: What effects do you think optimism has on mental well-being?

Daniela: I'll name three positive factors, although there are many more:

• Better relationships: Optimists often radiates a positive energy that can be contagious to others. They can build and maintain strong connections with people and are more willing to compromise.
• They maintain a healthy lifestyle: Optimistic people tend to have healthier lifestyle habits. They are more motivated to exercise regularly, have a balanced diet and are less inclined to engage in risky behavior such as smoking or excessive alcohol consumption.
• Stronger resilience: This type of people are better able to recover from crises. They even learn from them for the future. They are more likely to see challenges as opportunities for growth and development.

Anja, can you share an example from your own life where positive thinking has helped you better cope with stress, challenges, or difficult situations, or even achieve your goals?

Anja: When I work from home and need positive vibes, I look at a poster with positive affirmations that hangs on the wall above my computer screen. On the poster from self-love queen Laura Malina Seiler, you'll find phrases like, "I achieve my goals with joy and ease.", "I AM GRATEFUL" or "I have limitless creative power." So, when I need motivation, I repeat these phrases over and over in my mind, suggesting ease, joy, and power to my subconscious mind. When I have a really difficult situation to deal with, I also love to meditate under Laura's guidance in her Higher Self App.

Daniela: I have a personal hack too. I set an intention before every activity, directing my focus toward the outcome I want to achieve. This practice helps me stay optimistic and motivated. Meditation also plays a significant role in my life. I've known Laura since 2018, and her "Rise Up & Shine Uni" has opened many new avenues for me. She is a great role model for our society because she openly addresses topics like self-love, spirituality and self-care.

It was a truly wonderful exchange, and we realize there is much more to discuss. Let's repeat this soon. If you want to dive deeper into these topics, feel free to contact us directly.

Stay happy and healthy!

Anja & Daniela