THREE WEEKS TO BETTER
MENTAL HEALTH
Day 23 and Beyond
Putting It All Together
Throughout this course, you've been on an incredible voyage of self-discovery, venturing into the fascinating world within your mind guided by compassion and curiosity. Now, as you pause to reflect on the path you've traveled, we invite you to take a moment to revisit the milestones of your journey.
The Mind as a Great Storyteller: With tenderness, you were asked to gently explore the narratives woven by your mind, recognizing its remarkable ability to craft stories.
Defusing from Your Thoughts: You learned the art of cognitive defusion and how to untangle yourself from distressing thoughts, creating space for greater peace and clarity.
Self-Compassion Practice: Through the gentle embrace of self-compassion, you extended kindness and understanding to yourself, nurturing the seeds of healing and self-love.
Introduction to Mindfulness: You discovered how mindfulness practice improves mental health by inviting yourself to rest in the present moment with openness and acceptance.
Daily Rumination and Worry Time: You carved out a dedicated daily space for reflection and worry, preventing it from spilling over into all areas of your life.
Training Your Attention: Through the attention training technique, you learned how to nurture your focus and presence, cultivating mental resilience in the face of life's challenges.
Finding Meaning and Purpose: By reflecting on your core values and aspirations, you discovered how a sense of meaning and purpose can guide your path and enrich your overall wellbeing.
As you’ve reached the end of this course, we genuinely hope you're starting to notice some positive changes in your mental health.
Among the many practices you've been introduced to, four stand out as particularly important:
Setting aside a designated time for rumination and worry every day, and trying to limit it to no more than one hour.
Committing to regular daily attention training sessions (12 minutes long, once a day, or twice for extra benefit).
Practicing self-compassion, whenever negative self-talk and distressing emotions take hold of you.
Dedicating time to explore your values, passions, and life goals, guiding you toward deeper meaning and purpose.
If you consistently devote time and effort to these four practices, numerous scientific studies have shown that you can expect a significant improvement to your mental wellbeing.
Also dedicating time to daily mindfulness practice, repeatedly questioning the benefit of your overthinking, and using cognitive defusion techniques, or filling out a CBT Thought Record Sheet, for your trigger thoughts, are also valuable practices that can improve your mental health. We encourage you to embrace these additional tools whenever possible, allowing them to weave seamlessly into your daily routine.
Finally, it’s important to remember that mental wellness is a journey, one that unfolds over time. This video from The School of Life offers a poignant reminder of the significance of acknowledging our mental health struggles and approaching them with gentleness and compassion.
Thank you for taking the time to work through this course. Your feedback is invaluable as we strive to improve and enrich the course material. Please feel free to share your experiences either by sending us a message or chatting with us at our biweekly creative get-togethers.
Continue Your Learning Journey
Live More Think Less by Pia Callesen
The Happiness Trap by Russ Harris
Self-Compassion by Kristin Neff
Mind Over Mood by Dennis Greenberger
A Mindfulness-Based Stress Reduction Workbook by Bob Stahl and Elisha Goldstein
How to Meditate by Pema Chodron
On Mental Illness by The School of Life
Daring Greatly by Brené Brown
CONTACT US
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