Mental Health 101: A Beginner’s Course: Mastering Mental Health in Record Time
This lesson is from the first chapter of our ebook of the same title. If you don’t want to miss out on lessons 2-5 of mastering your mental health, say hi to our WhatsApp number or email address, or comment below.
How to Practice:
Day 1: Do Lesson 1 (Garden Check-In). Spend 10 minutes reflecting.
Day 2: Review Lesson 1, add Lesson 2.
Day 3: Review Lessons 1-2, add Lesson 3.
Day 4: Review Lessons 1-3, add Lesson 4.
Day 5: Review Lessons 1-4, add Lesson 5.
Ongoing: Repeat the 5-day cycle for 2-3 weeks, mixing exercises daily (e.g., breathing + gratitude). Track ratings (peace, mood, energy) to see progress.
Goal: Understand mental health basics, learn practical tools, and build habits to thrive mentally in a short time.
Timeline: Practice one lesson daily for 5 days, spending 10-15 minutes per day. Repeat or revisit as needed to master.
Lesson 1: What Is Mental Health?
Concept: Mental health is how well your mind thinks, feels, and copes with life’s ups and downs. It’s not just the absence of problems (like depression or anxiety) but also the presence of positive traits, like resilience and joy. Everyone has mental health, just like everyone has physical health.
Analogy: Think of your mind as a garden. A healthy garden has blooming flowers (positive emotions), strong roots (coping skills), and regular care (habits like rest or reflection). Weeds (stress, negative thoughts) pop up sometimes, but with care, you keep the garden thriving.
Why It Matters: Understanding mental health helps you spot when your “garden” needs attention and gives you tools to nurture it.
Practical Exercise: The Garden Check-In (10 min)
Grab a notebook or phone. Write down how your “mental garden” feels today:
What’s blooming? (e.g., “I felt happy talking to a friend.”)
Any weeds? (e.g., “I’m worried about work.”)
What needs care? (e.g., “I need more rest.”)
Rate your overall mental health from 1 (struggling) to 10 (thriving).
End by writing one thing you’ll do today to care for your garden (e.g., “Take a 5-minute walk.”).
Tip to Stick: Do this check-in each morning for a week, like checking the weather. It builds self-awareness, a key mental health skill. Studies show self-monitoring improves emotional regulation (Gross, 1998). Add a prayer to the Garden Check-In: “Lord, help me tend the mind You gave me.”
This lesson is from the first chapter of our ebook of the same title. If you don’t want to miss out on lessons 2-5 of mastering your mental health, say hi to our WhatsApp number or email address, or comment below.
If things are getting out of hand, please call / WhatsApp us on +234 814 831 8965 or send us an Email at: info@copeandlive.foundation