A Complete Mental Health Guide

There’s so much mental health advice on the internet.

It can get extremely overwhelming and often contradictory.

You’ve probably tried a bunch of good habits but cannot seem to form the daily habit.

I’ll tell you exactly why you struggle with this: you haven’t adopted progressive overload.

You need to start small and work your way up.

I’ve found habits that work best for me. But the way I got them to truly change my life was by starting small and then progressively increasing the time spent doing it until it was at a quality level.

You may need to iterate something in this guide to better suit yourself. But what I’ve written is a concise, yet comprehensive mental health guide that will greatly educate you on the primary pillars of good mental health.

Why did I write this guide?

Simply because good mental health is Step ZERO to making real progress in pretty much anything. It makes everything else easier.

If you’ve been keeping up with my content, I already know you’re ambitious.

So, to my ambitious friends, let’s improve your mental health so you can smash your goals!

Here’s How I’ve Structured The Guide

• Firstly, I show you the primary pillars of good mental health.

• Then for each pillar, I discuss how it’ll improve your mental health & how to build the pillar.

• Finally, I offer you a simple prescription to boost your mental health, will you accept it and experience greater inner peace?

Now with that, let’s get straight into it…

The Primary Pillars of Good Mental Health

• Diet

• Exercise

• Gratitude

• Journaling

• Quality Sleep

• Mindfulness/Silence

• Healthy Relationships

Diet 🍓

How Diet Improves Mental Health

Whenever I have a conversation with someone about what improves mental health, I always hear the usual:
- meditate
- exercise
- journal.

Now these are fantastic habits to have, but a common theme I hear is the undervaluing of diet's impact on mental health.

The positive effects are SO significant.

So, why does diet play such an important role?

• Promotes brain health

• Helps to reduce inflammation

• Supports a healthy weight, which improves self-esteem

• Helps to regulate blood sugar levels and can improve mood and energy levels

• Improves gut health and the microbiome, which has a great positive impact on mood and cognitive function

• Important nutrients like omega-3 fatty acids, vitamins B and D, zinc, and magnesium, support brain function in a major way, as well as reduce the risk of depression and other mental health disorders.

The big one for me is the improvement of my gut health. The difference it makes to my mood is unreal.

Here are a few reasons why:

• The gut and the brain communicate through the gut-brain axis. A healthy gut helps to regulate this communication and promote optimal brain function.

• Gut microbes produce neurotransmitters like serotonin, dopamine, and GABA, which are important for regulating mood and anxiety.

• A healthy gut microbiome can help to reduce inflammation.

How To Build This Pillar

Let’s not overcomplicate this.

• Stay hydrated.

• Plan your meals.

• Eat a balanced diet. This includes fruit, veg, whole grains, lean proteins, and healthy fats. If you need a diet plan, ask ChatGPT to make you one and edit it as you see fit.

• Ruthlessly cut out processed and sugary foods.

Ease yourself in this.
Don’t be overwhelmed.
We are looking to build a habit here.

And remember, if your diet is really poor, then even eating one healthy meal a day is a massive improvement.

I want you to enjoy what you eat.
Healthy food doesn’t have to taste like shit.

Find what you like, and incorporate it into your diet.
Repeat the process until almost everything you eat is super healthy.

Exercise 🏃‍♂️

How Exercise Improves Mental Health

Exercise has SO many positive effects on mental health!

• Massively helps reduce stress and anxiety by reducing cortisol (the stress hormone) and releasing endorphins (a natural mood booster).
  

• Boosts self-esteem by helping you feel better about your physical appearance and abilities. This can translate into feeling more confident and positive about yourself overall.
  

• Improves cognitive function.
  It’s been shown to improve memory, attention, and concentration. Exercise can also help to protect the brain from age-related decline!
  

• It is the BEST anti-depressant, period.
  It is the MOST effective treatment for mild to moderate depression. This is because it drastically improves your mood, reduces feelings of hopelessness, and increases energy levels - all without ANY side effects.
  

• Promotes better sleep.
  Regular exercise can help you fall asleep faster and stay asleep for longer. Getting enough quality sleep is important for maintaining good mental health (more on this later).

How To Build This Pillar

If you are new to exercise or still a beginner, adopt a progressive overload approach (and I don’t just mean with weight load).

What I mean by this is to start small and increase your input over time.

Let’s assume you’re completely new to exercise - it would be wise to get you to enjoy exercise, so you don’t need ‘motivation’ to do it, right?

Without a doubt.

The way we would do this is by introducing you to small amounts of exercise, to begin with. It ought not to be overwhelming.

Week 1 could consist of:

• 1 gym session

• 1 run

Week 2 could consist of:

• 2 gym sessions

• 1 run

Week 10 could consist of:

• 4 gym sessions

• 2 runs

• 1 yoga session

Are you beginning to see how quickly you could be developing an impressive, awesome exercise routine?

10 weeks isn’t a long time. The time is going to pass regardless. Small increments are what we’re after, and that goes for ALL the pillars.

Finally, in regard to what type of exercise you should be doing, I personally recommend weightlifting & running specifically for their mental health benefits.

Yoga is great too.

But for anxiety? NOTHING beats combat sports training!

On a side note, I do mental health coaching.

If you struggle to implement any of the habits, I’d be happy to help.

We can jump on a friendly consultation call to see if we’re a good fit.

Click here to book your call.

Gratitude 🙏

How Gratitude Improves Mental Health

Gratitude is the antidote to the 2 emotions that mess us up the most – anger and fear. You cannot be grateful and fearful simultaneously. You cannot be grateful and angry simultaneously.

Here are the powerful positive effects of practising gratitude for good mental health.

• Reduces symptoms of depression and anxiety while simultaneously increasing feelings of happiness and well-being.
  This is because focusing on the things you are grateful for can shift attention away from negative thoughts & emotions and towards positive ones.
  

• Expressing gratitude to others can improve relationships and social connections (more on this later), which are important for overall mental health.
  

• Helps to foster a much more positive outlook on life, which has a huge positive impact on mental health.

How To Build This Pillar

Honestly... No need to confuse the development of this habit.
It’s super simple. Every day, think of or write down at least 3 things you’re grateful for.

It honestly could be as simple as:
“I am grateful for the roof over my head,
I am grateful for the ability to walk,
I am grateful for the Sun rising.”

Furthermore, the more you practice gratitude, the more things you’ll find to be grateful for.

Think of it as your gratitude XP increasing...

A 1XP person may think like this: “I am grateful for my birthday presents.” Whereas someone with 100 gratitude XP may think like this:
“I am grateful for my trauma; without it, I wouldn’t have nearly as much drive to work towards & achieve my goals.”

To even THINK of the latter takes a lot more inner gratitude. Let alone truly feel grateful for it.

Stay grateful, and focus on what you have and what you can control. It’s a MAJOR shortcut to happiness.

Journaling ✍️

How Journaling Improves Mental Health

I’ll be real. In terms of mental health development, the ONLY type of journaling I do and would recommend is deep journaling. This is hands down, the greatest thing to do when overthinking.

What is deep journaling you may ask?

It is writing down whatever is on your mind. You essentially empty your mind on paper.

Once you’ve written down all your thoughts, you then ask yourself:

• “Why do I feel this way?”

• “What could I learn from this?”

• “Could I be interpreting this in a negative way which causes pain?”

These are just general good go-to questions you COULD ask yourself
You could also ask yourself other questions which you may deem to be more relevant to your problem.

Just ensure that the questions you ask yourself lead to you opening your mind to solutions, rather than exacerbating the problem.

In short, deep journaling allows you to:

• untangle your thoughts

• find inner peace

• gain clarity

IMPORTANT: write for the writer, not for the reader. Meaning, when you’re writing down all your thoughts, don’t write as if you’re going to read them again. Don’t worry about perfect grammar, spelling, and making it all make sense.

Focus on emptying the mind at that moment...

Once you’ve written your last word and subsequently emptied your mind, you’ll feel a blissful clarity which can only be felt from deep journaling.

How To Build This Pillar

This practice is best done when you find yourself overthinking or anxious about something. If you’re not particularly stressed, you could deep journal simply for clarity.

It also may be beneficial for you to schedule 15 to 30 minutes each day to form this habit and relieve yourself of things lingering in your mind.

So, with that, the next time you find yourself experiencing anxiety, having a busy mind, or just simply wanting some clarity...

Get that pen to paper and empty your mind!

Quality Sleep 😴

How Quality Sleep Improves Mental Health

Man, quality sleep is so underrated.
We have all overlooked the importance of getting quality sleep.

You know them days when things just feel shit?
You’re getting your workouts in, meditating, practising gratitude, and even doing deep focused work on meaningful projects.

But... you still feel bloody shit.

9 times out of 10, it’s because your sleep quality is trash.

So why is sleep so imperative for good mental health?

• It helps regulate emotions.
  When you get quality sleep, your brain can regulate your emotions better, so you're less likely to experience mood swings, anxiety, or fall into depressive episodes.
  

• It SERIOUSLY reduces stress.
  Quality sleep helps reduce the production of stress hormones in the body, such as cortisol. When you're less stressed, you naturally feel happier by extension!
  

• It improves cognitive function.
  Getting enough quality sleep helps improve cognitive function, which includes things like memory, attention, and decision-making.
  When you're thinking clearly and able to focus, you're more likely to feel good about yourself.
  

• It boosts energy levels.
  When you're well-rested, you have more energy to go about your day. This can make you feel more positive and motivated to have a better day!

How To Build This Pillar

I’m sure you already know this.
So, allow me to simply remind you.

• Stick to a sleep schedule.
  Go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock, making it easier to fall asleep at night and wake up in the morning.
  

• Create a relaxing sleep environment.
  Make sure your bedroom is cool, dark, and quiet.
  

• Limit exposure to electronic screens.
  The blue light emitted by electronic screens can interfere with your body's production of melatonin, a hormone that helps you fall asleep. Avoid using electronic devices for at least an HOUR before bed.
  

• Exercise regularly.
  Regular exercise can help you fall asleep faster and sleep more soundly. Just make sure to finish your workout at least a few hours before bedtime, as exercise can initially increase energy levels.
  

• Practice relaxation techniques.
  Activities such as meditation, deep breathing, or light yoga can help calm your mind and relax your body, making it easier to fall asleep.
  

• Avoid caffeine or any intoxicant 3 hours before bed, as they interfere with sleep quality.
  

• BONUS TIP - get sunlight first thing in the morning, 10 to 15 minutes will do. It tremendously helps set your body’s internal clock and makes it way easier to fall asleep at night.

There it is. Now implement. You will feel significantly better from quality sleep alone.

Mindfulness/Silence 🧘‍♂️

How Mindfulness/Silence Improves Mental Health

Ahhhh... Silence is truly bliss.

It’s not empty, it’s FULL of answers.

Spending time in silence or practising mindfulness is important for mental health because they:

• increase self-awareness

• improve emotional regulation

• ultimately improve overall well-being

• tremendously help reduce stress and anxiety

In today's fast-paced and technology-driven world, it's easy to get overwhelmed by external stimuli and lose touch with our inner selves.

By taking time to be still and present, we can tune out distractions, calm our minds, and focus on the present moment. This leads to increased feelings of calm, clarity, and contentment while reducing negative thoughts & emotions.

How To Build This Pillar

Firstly, when practising mindfulness, don’t be put off if you keep getting lost in thought.

All that means is you’ve got more opportunities to strengthen your awareness & focus levels.
It’s the BRINGING BACK of the attention that strengthens your awareness.

So, here is what a successful rep of mindfulness looks like:

1. You’re meditating; focusing on your breath.

2. You get lost in thought.

3. You realize you’ve gotten lost in thought (AWARENESS XP +1).

4. You bring your attention back to the object of focus (FOCUS XP +1).

It’s 3 & 4 which improve your awareness & focus.

Whereas a lot of beginners think they’ve failed when they’ve experienced 2.

Sitting in silence brings very similar benefits to mindfulness.
The only difference would be instead of bringing your attention back from thinking, you just let your mind run & compute what it needs to instead.

With either of these, progressively overload it.

Start small.
Ease yourself in it.
Enjoy it. It ought to feel like a peaceful retreat, rather than a task.

So, for either mindfulness or sitting in silence, follow this simple plan.
Only increase once you feel completely comfortable doing so.

1. Begin with 1 minute.

2. Increase to 2 minutes.

3. Increase to 5 minutes.

4. Increase to 8 minutes.

5. Increase to 10 minutes.

6. Increase to 15 minutes.

7. Increase to 20 minutes.

I suggest gradually increasing the time spent meditating or sitting in silence until you’re comfortable doing 20 minutes in one session.

I’ve found this to be the sweet spot.

The mental peace & clarity is unreal, and 20 minutes isn’t too long (once you’ve developed the muscle).

If you’ve never meditated before and want a guide, I’d recommend Headspace. Declutter The Mind and Calm are two good YouTube channels for meditation also.

Alternatively, just sit in silence and watch your thoughts pass...

Again, if you need assistance implementing any of this, we can jump on a friendly consultation call to see if we’re a good fit.

Click here to book your call.

Healthy Relationships ❤️

How Healthy Relationships Improve Mental Health

Shared suffering makes even the most extreme level of suffering bearable.

It’s SUPER important to develop good relationships.
Having people who genuinely care and support you brings incredible peace of mind.

Here is how healthy relationships positively impact mental health:

• Social support.
  Healthy relationships provide emotional support, encouragement, and a sense of belonging, which can help reduce stress and boost self-esteem.
  

• Reduced isolation.
  People who feel isolated or lonely are at higher risk of developing mental health problems. Healthy relationships provide opportunities for social interaction and connection, which can help reduce feelings of isolation and promote feelings of well-being.
  

• Improved coping skills.
  Being in a healthy relationship can provide opportunities to learn new coping skills and strategies for dealing with stress, anxiety, and other mental health challenges.
  A supportive partner or friend can help an individual develop healthier ways of managing difficult emotions, which of course leads to improved mental health.
  

• Increased happiness.
  Positive relationships can bring joy, happiness, and a sense of fulfilment to our lives. There’s PLENTY of research that indicates that having close, supportive relationships is one of the most important predictors of life satisfaction and overall well-being.

To summarise, healthy relationships can help to reduce stress, provide emotional support, promote feelings of happiness, reduce feelings of isolation, and teach new coping skills, all of which can contribute to improved mental health.

How To Build This Pillar

This pillar perhaps requires a bit more effort and intentionality to develop but is potentially the most rewarding one.

Here are some tips that can help you cultivate and maintain healthy relationships!

• Communicate effectively.
  Healthy relationships rely on open and honest communication.
  Make sure to express your thoughts and feelings clearly and listen actively to others. If conflicts arise, address them directly and constructively.
  

• Boundaries: establishing and respecting boundaries is key to building healthy relationships. It's important to know your limits and communicate them clearly to others, and to also respect the boundaries that others set for themselves.
  

• Empathy.
  Empathy involves understanding and sharing the feelings of others. Practice putting yourself in the shoes of your loved ones and try to see things from their perspective. This can help build stronger emotional connections and promote deeper understanding.
  

• Mutual respect.
  Healthy relationships are built on a foundation of mutual respect.
  Treat others with kindness, consideration, and fairness, and expect the same in return.
  

• Quality time.
  Spending quality time with your people is essential for building and maintaining healthy relationships. Make time for shared activities and meaningful conversations.
  

• Forgiveness.
  Forgiveness is an essential component of healthy relationships.
  Be willing to forgive others when they make mistakes and be willing to apologize and seek forgiveness when you make mistakes.
  

• Trust.
  Trust is the foundation of all healthy relationships.
  Build trust by being honest, reliable, and consistent in your words and actions.

Yeah, quite a lot to absorb, I know.

Direct these tips towards one relationship at a time.

By the 5th relationship, you’ll be INSANELY effective at developing positive, healthy relationships.

The quality of your life = the quality of your emotions + the quality of your relationships + the quality of your decisions.

That’s what ACTUALLY determines the quality of your life.

NEVER underestimate the positive power of strong, healthy relationships.

Your Mental Health Prescription 💊

My plan here is simply to launch you towards greater inner peace.

I don’t feel it’s necessary to create a 10-week plan for you. If you’ve read this far, I already know you’re serious enough to only need an initial boost.

So, here’s a plan for the first 3 weeks. Then you take it from there.

I’ve no doubt that by the end of the 3 weeks, you’ll be:

• feeling strong momentum

• amazed at your level of inner peace

• ready to further improve your mental health without any guidance from myself

P.S. You may be thinking “This is too easy”.

It might be.

But I want to ensure you BUILD the HABITS.

I want you to build lifelong habits from this guide. And the best way to ensure that happens is to start small and progressively overload it.

For your convenience, you can access a Notion version of this mental health guide HERE.

I wish you the best of luck in your mental health development.

P.S. I appreciate you making it this far. That in itself shows you are serious about the betterment of your mental well-being.

Need any help? You know what to do:

Click here to book your call.

Or simply email me at [email protected]

Thanks for reading!

I appreciate you spending time with me.

- Ryan Dhillon