5 Mental Health Micro Tools with Sheila Hamilton

We recently had an amazing discussion during our Building a Toolkit for Living Better event with Sheila Hamilton, an Emmy award-winning journalist, author, CEO, and podcast host of Beyond Well. In our conversation, Sheila shared some outstanding mental health micro tools that should be in everyone’s toolkit.

From simple mindfulness breaks to the joy of beauty hunting, there are so many small, yet effective, ways we can step back from the noise and stress of everyday life and reconnect with the present moment - and ourselves. These are Sheila’s five mental health micro tools that you can start practicing today!

1) Notice the stories you tell yourself

We wake up with dozens of thoughts (not always positive ones) competing for our attention, and our subconscious seeks the stories we use to form our behaviors.

Rather than push negative and unhelpful thoughts away, try noticing the stories and looking instead for words or sentences instructing positivity, including gratitude, appreciation, or delight. This sends neurochemical messengers to help your brain begin working correctly.

2) Employ simple mindfulness breaks

These breaks are not complex or time-consuming. For instance, while in traffic, you can use the STOP tool. It's as simple as Stop, Take a look around, Observe your surroundings, and Proceed. These breaks can help you step back from the whirlwind of thoughts and emotions.

Mindfulness is quite simply paying attention to the given moment and letting go of worries of the past or future. And most often, when we realize we are safe in this moment, we can signal to our nervous system that we are safe.

3) Consider engaging in somatic training

Somatic training is about learning more about your body and increasing your emotional awareness. Run water over your hands and notice how the temperature changes your awareness. Dance in a way that feels comfortable just to you or stretch the parts of your body that are holding tension. Focus on your breathing, noticing how you inhale and exhale. Tense and relax different muscles. All of these activities help process the neurochemicals of cortisol and adrenaline.

4) Connect deeply with a friend, colleague, or partner

These interactions are among the most essential building blocks of resilience because, as mammals, we are constantly looking for the reassurance and safety of our pack.

There is so much loneliness in today’s digital world, and people think they are connecting by texting, but the human elements of voice, touch, and presence calm our nervous systems and bring us back to ourselves.

5) Go beauty hunting

Notice something in your neighborhood that you might walk by and fail to appreciate: a lending library, the bloom of the purple hydrangeas, the temperature on your skin.

Hunt for the beauty of the one thing in your life that is working, and give yourself the gift of attention. In this age of distraction, the unnoticed can’t be loved. If there is one tool I hope you use throughout the following months, it's this one. Notice where you put your attention.

If you’re interested in learning more, check out our full conversation with Sheila here.

Wishing you all the best,

Joanie Parsons

Founder/Adventurist of RevelEleven