Welcome to our Mental Health Awareness Page

Hey Sober Warriors,

While we encourage you to work with medical professionals on your mental health, our goal here is to provide a light-hearted, practical guide to understanding and improving your mental state.

In this first article, we’re introducing a concept we call the Zen Battery.

Think of your mental well-being like a phone battery: at 100% (Green), you feel calm and joyful. At 1% (Red), you are close to crisis mode. The beauty of the Zen Battery is that it’s rechargeable without the need for power sockets and cables! :)

Our mission is to stay in the Green zone—or as close to it as possible. Keep in mind that very few people maintain a full charge all the time. If you did, you’d be enlightened, and you wouldn’t need this guide! So, don’t stress. :)

What Charges Your Zen Battery:

1. Sobriety: This is our top priority—see what we did there?

2. Resting Your Mind: Engage in meditation, prayer, breathing exercises, or yoga—anything that slows down your thinking.

3. Altruism: Helping others can magically super-boost your Zen Battery, but remember: your own charge level comes first. You can’t help others if you’re running on empty.

4. Healthy Eating: There are countless diets varying in complexity, but sticking to a good ratio of carbs, veggies, and protein, along with some berries, fruits, and nuts as snacks, is a simple plan to follow.

5. Laughter: There’s a reason laughter yoga exists. We should learn to laugh at our own mistakes and negative circumstances. This helps us stop taking ourselves too seriously. I’d go as far as to say that taking life on Earth less seriously—despite all its dramas and complexities—wouldn't matter in 100 years or even 1,000 years. You get the point, amigo.

6. Physical Activity: Engage in sports or any activity that gets your blood pumping (assuming you are able to). There are apps like “Coach to 5K” that provide a gradual fitness build-up, for example.

7. ‘Not-Alone’ Time: Spend time with family (even if they can sometimes drain your Zen Battery), friends, and your community—both in person and online. If you are an introvert, like myself, online meetings are the best until ready for face to face.

8. Slowing Down: Try doing your next task or chore at a slower pace. It can be surprisingly calming. Seriously, try it—do your next task or chore by simply moving, speaking, and thinking slower(repeat your anxious thought deliberately slower).

9. Good Posture: Maintain a relaxed, content posture with straight back and relaxed facial expression. Frequently check if your forehead, jaw, or eyes are strained; if so, fix them. :)

10. Sleep: This is free charging! No effort is required once you’re asleep—so please use it. Some say sleep is the most important aspect of good health. Setting reminder in the evenings to start winding down e.g. switching off TV, devices, dimming lights at lest one hour before bed.

What Drains Your Zen Battery:

Well, as you may have guessed, it’s the opposite of the above:

• Substances: Alcohol, drugs, and stimulants—both substances (like excessive caffeine) and things like the dopamine rush from social media or shopping.

• Mental Overactivity: Don’t let your mind go without breaks. This is the biggest battery drainer; overthinking leads to a Stress Response (anxiety, low moods), while mindfulness and relaxation promote a Relaxation Response. It may not be immediate, but it accumulates day by day, boosting your Zen Battery to the point where you always have charge.

• Sedentary Lifestyle: We understand not everyone can engage in strenuous physical activity, but simple walks or even breath work can provide a good charge. If you don’t have any health issues, there’s no reason not to try the gym, jogging, swimming, cycling, kayaking, or ping pong—any sport goes (apart from maybe chess, haha)!

• Unhealthy Eating: We all know about this, but sugar, for instance, is a big drainer. Limit sugary and fast food to occasional treats. If you’re feeling anxious, don’t skip meals—despite the benefits of intermittent fasting, hunger is a big drainer. Sometimes, all you need is a nice hearty meal to feel much calmer. And this may sound as almost cliché - don’t forget to drink water, set reminders if needs to.

• Poor Sleep Habits: With little to no sleep, you’ll be in the red. As above, build a routine and lifestyle that allows for restful sleep.

• Bad Posture and Stressful Movements: Slumped shoulders, an arched back, and fast movements when there’s no rush (for example when doing chores around the house) will drain your energy. Tense movements will also take their toll.

• Facing Problems Alone: This is a big drainer. Seek all the help you can get; asking for it is a sign of strength and turbocharges your Zen Battery.

With love,

Vitalic, from the Sobertown.