Top Tips for Mental Health and Wellbeing

Claudette Jordan
A woman is sitting on a couch looking at her cell phone.

Mental wellbeing includes our outlook, the quality of our relationships, how we feel and our ability to manage our feelings as well as how well we are coping with the challenges of our life. Being mentally healthy does not mean that you’re always happy or that challenges don’t affect you. However sound mental health does increase one’s capacity to deal with challenges and bounce back from them. Your mental health is not something to only pay attention to when you are struggling but in fact should be a regular investment.


Here are some simple yet effective everyday activities that contribute to improved mental wellbeing, and if you’re having a particularly challenging day why not try one that you have not done before.

1. Establish a morning routine - This does not have to be elaborate. Just start with a few simple habits that you find enjoyable and useful to you. It could be 5 minutes of silent reflection or deep breathing, considering what in your day makes you feel meaningful and purposeful or planning some goals for that day.


2. Incorporate regular strategies that help you to relax and reduce stress. This does not have to be a whole day at the spa but quick activities that help you to reset can be very effective. Find what is restorative to you - listening to music, relaxing in a warm bath, mindful colouring in, engaging in a craft, a short walk around your neighbourhood can soothe and bring calm. Laughing is also a great stress relief and reduces anxiety so having fun with your friends or watching a funny movie can be a great endorphin boost.


3. Make connecting with others, especially face to face, a priority. Quality time in person can help you energise, improve your mood and beat stress. If you have a limited network of social relationships, investigate activities where you can meet new people such as a club or a class. Communication is also like exercise for your brain helping it to think and process better and faster – so disconnect from your devices and include as many conversations in your day as possible.


4. Take a step of vulnerability to share your thoughts, feelings, challenges with someone trustworthy. When you are going through a difficult time, sharing your worries can be helpful to calm your nervous system, reducing stress.


5. Lend a helping hand – research shows that helping others also improves your own happiness. Those who regularly extend kindness and compassion towards others experience lower levels of depression, more calm and better physical health. Besides taking your mind of your own struggles, volunteering your time to help someone else makes you feel good that you are contributing something meaningful and tangible and provides opportunity to make new connections.


6. Challenge yourself with something new or different. Trying a new recipe, learning a new skill or activity stimulates your mind and intellect and keeps your brain refreshed. Creativity has also been shown to have a strong correlation with overall wellbeing. Playing games that involve memory, problem solving or strategising keeps the brain sharp and the effects for wellbeing are even better if it’s done in a social setting where you are connecting with others.


7. Find a regular movement practice that you enjoy and can be consistent with. Movement increases brain derived neurotrophic factor (BDNF) which helps regulate mood and aids in learning and memory. Regular exercise helps reduce stress hormones and improve sleep. Even something simple as dancing at home can be helpful.


8. You are what you eat – a healthy gut has strong associations with a healthy brain, i.e. good neurotransmitter levels and lower brain inflammation. Include mood boosting foods in your diet like fatty fish, nuts and avocados. Stay away from processed and inflammatory food. Balanced meals that include good quality protein, low GI carbohydrates, good fats and enough nutrients and vitamins from a variety of fruit and veggies are the best fuel for the brain.


9. Sleep matters a whole lot more than you think. Poor sleep is linked to higher rates of depression, anxiety, blood sugar dysregulation and lowered immunity. Beyond the recommended 7-9 hours for adults, pay attention to the quality of your sleep as well. So how much sleep do you really need? – As much as it takes to wake feeling rested, refreshed and alert.


10. Get outdoors – getting natural light for at least 10 -20 mins in the morning helps to reset your brain-body stress response. Sunshine boosts Vitamin D which has been correlated with lower rates of depression and anxiety and better sleep. Give the Japanese practice of shinrin-yoku or “forest bathing” a try. Time in nature exposes you to the good phytochemicals proven to have a wide variety of positive effects for emotional and physical wellbeing. Even better if you can get those footsies barefoot on the grass – grounding boosts endorphins, increases brain activity and helps the body repair itself.


Whilst all of these suggestions can help to build your mental resilience, sometimes life challenges can be overwhelming and we may need professional guidance and support. Seeking psychological assistance does not mean that you are weak and incapable. In fact, investing time and money to grow your understanding of yourself and your coping resources is a strength and demonstrates courage in making oneself vulnerable.

Your Nervous System Is Talking. Are You Listening?

By Aki Tsukui - Director of Wellness • July 8, 2026
Rest, Recovery & the Art of Coming Back to Yourself — at the Half-Year Mark

The Myth of Being "Ready" for Love

By Esther Oon-Bybjerg • June 17, 2026
Six months after her breakup, my client Janice (not her real name) told me she wasn't ready to date. At first, that didn't strike me as unusual. Breakups take time to recover from, and there is often wisdom and maturity in creating space to reflect before rushing into something new. But as we spoke, it became clear that Janice wasn't simply taking time to heal. She was waiting to become a different person. Since the breakup, she had immersed herself in self-development. She signed up for new sports, took on more responsibilities at work, read books on attachment theory, and spent countless hours trying to make sense of what the relationship had taught her. What began as a healthy desire to learn from the experience had gradually turned into a project with no clear endpoint. "I still have work to do," she explained. When I asked what would need to happen before she felt ready to date again, she described a version of herself who no longer became anxious if someone pulled away, no longer worried about rejection and no longer carried any emotional scars from past relationships. Listening to her, I found myself wondering whether she was talking about healing at all. What she seemed to be describing was the absence of vulnerability. After a painful breakup, it is easy to conclude that the safest path forward is to focus on ourselves. We tell ourselves that once we become more secure, more self-aware and less reactive, then we will be ready for a relationship. The underlying assumption is that love comes after healing. It is hardly surprising that so many people believe this. We are constantly encouraged to "work on ourselves first" by social media, self-help content and well-meaning friends. Yet the more I thought about Janice's dilemma, the more I questioned whether we have misunderstood how healing actually works. If relationships wound us, can they also heal us? If we gathered some of the most influential psychologists of the last century into one room and asked whether people need to become fully healed before entering a relationship, many of them would challenge the premise of the question itself. Not because healing is not important. Rather, because human beings do not heal in isolation as most imagine. John Bowlby, the founder of Attachment Theory, spent much of his career studying the relationships that shape our emotional lives. Together with Mary Ainsworth's research, his work highlighted how our sense of safety, trust and belonging develops through our interactions with others. This raises an interesting question. If some of our deepest insecurities were formed in relationships, can they be healed in isolation? Insight certainly helps. Understanding why we fear abandonment, struggle with trust or become anxious in intimacy can be valuable. Therapy can help us connect the dots between our past and present. Self-reflection can increase awareness of patterns that previously operated outside our consciousness. Yet there are some lessons that can only be learned through experience. A person who fears abandonment does not simply need insight into where that fear came from. At some point, they need experiences that challenge the fear itself. They need to discover what it feels like when somebody stays, follows through and remains emotionally present. This is what attachment researchers mean when they talk about "earned security." We do not think our way into security. We gradually experience our way into it. The parts of ourselves we only meet in relationships Janice nodded when we discussed this, but she still looked worried. "I understand that intellectually," she said, "but how can I be ready to date if I’m still feeling anxious?" It is a fair question. After all, if old insecurities continue to surface, doesn't that mean more healing is needed? Carl Jung might have offered a different perspective. He believed that relationships have a unique ability to reveal aspects of ourselves that remain hidden when we are alone. Much of what sits outside our awareness only becomes visible when it is activated. Anyone can feel calm and secure when there is nobody close enough to disappoint them. Intimacy has a way of exposing fears, assumptions and vulnerabilities that otherwise remain hidden. This can feel discouraging. Many people enter a new relationship only to discover that old insecurities reappear. They interpret this as evidence that they are not healed after all. The truth is the appearance of fear is not always a sign that healing has failed or one has regressed. Sometimes it is a sign that healing has reached a layer that was previously inaccessible. Healing as a Prerequisite As our conversation continued, Janice arrived at something deeper: "Part of me feels like I must fix myself first." I hear some version of this often in therapy. Not that people believe they are unlovable, but that they must become a much better version of themselves before they are ready for a relationship. Carl Rogers who devoted much of his career to understanding what helps people to grow and flourish, observed that growth thrives in an atmosphere of acceptance rather than constant evaluation. Yet Janice had turned healing into a qualification process. The more she learned about attachment, boundaries and emotional health, the more criteria she seemed to create for herself. The difficulty is that healing has no finish line. If complete healing is the standard for entering a relationship, many of us may spend years preparing for an exam that nobody ever passes. Relationships are one of the places where healing happens What strikes me is how many modern approaches arrive at similar conclusions despite speaking very different languages. Daniel Siegel's work in interpersonal neurobiology demonstrates how our brains and nervous systems continue to develop through relationships. Jeffrey Young of Schema Therapy suggests that deeply held beliefs such as "I am unlovable" are rarely transformed through insight alone; they often require corrective emotional experiences that challenge old assumptions. Even Acceptance and Commitment Therapy, which focuses heavily on psychological flexibility, would likely question the idea that we should wait until fear disappears before living our lives. One of its central messages is that meaningful action often comes before confidence, not after it. Different theories yet they point toward the same possibility: relationships are not simply the reward we receive after healing. They are one of the places where healing happens. Ready enough Near the end of our work together, Janice rewrote the rule she had been living by. Instead of telling herself, "I need to heal before I date," she began experimenting with a different idea: "I can keep healing while I date." On the surface, it sounds like a subtle shift in wording. Yet it reflects a fundamentally different understanding of how growth happens. The myth of being “ready” for love assumes that healing and relationships happen sequentially and that we fix ourselves first and connect later. Yet Bowlby, Rogers, Jung and many others show us that human beings are shaped in relationships, discover themselves in relationships and often heal in relationships too. That involves entering a relationship with enough self-awareness to recognise our patterns, enough responsibility to own them, and enough curiosity to remain open despite the uncertainty that comes with caring deeply about another person. As Donald Winnicott wrote, “It is a joy to be hidden, but disaster not to be found.” The goal is not to hide until all the work is done, but to keep growing while allowing ourselves to be seen. 

A Return to Wholeness in the Workplace and Within

By Aki Tsukui - Director of Wellness / Leadership & Systemic Coach • June 2, 2026
In today’s performance-driven world, identity is often shaped by what we do, how we deliver, and how we are perceived. We become known for our roles, our output, our ability to keep going.But beneath this constructed identity lies a quieter question: Am I living and leading as a whole human being? This is where the conversation on identity begins to shift from definition to integration. The Hidden Cost of Fragmentation Many individuals move through their professional lives in subtle disconnection. The mind is engaged - analyzing, solving, producing. The body is overridden - pushing through fatigue and tension. Emotions are managed or suppressed. And a deeper sense of purpose is often left out entirely. Over time, this fragmentation accumulates. It begins to show up as fatigue, reduced clarity, emotional depletion, or a gradual sense of disengagement. In more visible forms, it is named as burnout. As this experience becomes widespread, it calls for a different understanding. Burnout is no longer best seen as an individual issue. It is a signal of accumulated strain, and often, of how work systems are designed around disconnection. This is what is opening new conversations in leadership today. A Reframing of the Conversation In a recent workshop. The Workplace Reset, with leaders and HR professionals, a different kind of dialogue began to emerge. Instead of asking, “How do we fix burnout?”, the question deepened: What are we asking of people and from which parts of themselves are they operating? There was a clear shift. Burnout began to be seen as organizational feedback, not personal failure. Wellbeing moved from a benefit to a foundation for performance. And resilience was reframed: not as silent endurance, but as the ability to stay connected while navigating challenges. At the heart of these reflections was a simple realization: People do not show up to work in parts. They show up as whole human beings. The Four Dimensions of Being To understand identity more fully, we must recognize the dimensions that shape our experience: • Mind — thoughts, logic, and sense-making • Body — physical state and lived experience • Emotion — inner and relational world • Spirit — values, purpose, and alignment When these operate in isolation, we may still function but often at a cost. Clarity becomes forced. Energy becomes depleted. Decisions feel misaligned. But when these dimensions integrate, something shifts. There is steadiness. Clarity becomes more natural. And a sense of coherence emerges in how we think, feel, and act. This is not about adding more. It is about reconnecting what has been separated. Identity as a Felt Experience Identity is often approached as something we define intellectually through titles or strengths. But true identity is not something we arrive at through thinking alone. It is something we experience . It is felt when actions align with values. When the body is not in resistance to the pace we keep. When emotions are acknowledged rather than suppressed. When work connects to meaning. The body plays a crucial role here. It holds signals the mind may override: tension, fatigue, ease. These are not inconveniences, but information. When we begin to listen, not just cognitively, but somatically, we access a more honest relationship with ourselves. From that place, identity becomes less about performance, and more about alignment. Embodied Leadership This shift toward integration is especially relevant in leadership. Traditional leadership has emphasized control, decisiveness, and cognitive strength. While important, these are no longer sufficient on their own. What is needed is embodied leadership . The capacity to lead from internal coherence. To stay grounded under pressure. To acknowledge emotions without being overwhelmed. To think clearly without disconnecting from intuition. To act in alignment with values, not just expectations. Leaders who operate this way shape environments. Where people feel safe enough to be honest. Where challenges can be named. Where wellbeing supports performance. In such spaces, people are not required to fragment themselves to succeed. They are able to show up more fully and contribute more meaningfully. Integration as Practice Integration is not a one-time insight. It is an ongoing practice. It requires pause withinmovement. Awareness within action. And the willingness to notice when we are out of alignmentand return. This may look like: • Checking in with the body, not just the mind • Noticing emotions without suppressing them • Creating small moments of stillness • Reflecting on whether decisions feel aligned These simple practices begin to shift how we relate to ourselves and our work. Harmony, Not Perfection Integration does not mean being perfectly balanced. Harmony is dynamic. There are moments when the mind leads, and moments when the body needs rest. Times when emotions surface, and times when purpose provides direction. The key is not control, but connection. To remain in relationship with all parts of ourselves and trust the intelligence within that allows us to respond with coherence. This is where resilience takes on a new meaning: Not endurance without struggle, but the ability to stay connected while moving through it. A New Way Forward As organizations navigate increasing complexity, there is an opportunity to redefine what it means to perform and to lead. Not through further optimization of parts but through integration of the whole. Because the most sustainable way of working is not built on pushing harder. It is built on coherence. On creating conditions—within individuals and systems—where people do not have to disconnect in order to function. Where identity is not something we perform, but something we live. And where, in returning to wholeness, we unlock not only wellbeing but a deeper, more grounded form of leadership.