To many, the concept of mental wellness can feel overwhelming, a huge goal requiring massive overhauls. However, Atlanta-based community psychiatrist Dr. Nina Joy Mena, known as Dr. NJoy, believes that a proactive approach built on small, intentional changes is the key.
Dr. NJoy—an author, podcaster, and motivational speaker—channels her dedication to mental health through her “Inspire Joy” method (Integrity, Nurture, Stability, Purpose, Intimacy, Resilience, and Empowerment). This framework for holistic well-being focuses on seven key areas where integrating minor adjustments can profoundly improve your mental health.
Here are seven small, actionable changes, based on Dr. NJoy’s framework, that you can implement today to inspire joy and mental wellness.
Self-awareness is the foundational step in the Inspire Joy method. It’s about truly knowing yourself, particularly your triggers—the people, thoughts, or situations that provoke a negative reaction.
“Without this awareness, people can go through life not realizing why they are irritable or why a certain thought ticks them off,” Dr. NJoy explains.
Actionable Step: Journaling is a powerful tool. Write down your thoughts and feelings without judgment to recognize the link between your thoughts, feelings, and resulting behaviors.
“If you are self-aware, then you’re able to get on top of that and be able to implement coping strategies—how to dissipate those negative thoughts or negative response when somebody triggers you,” Dr. NJoy says.
Dr. NJoy notes that gratitude and anxiety cannot exist in the same space. A simple practice of focusing on what you are grateful for can shift your mindset from worry to contentment.
“Practicing positive affirmations, emotions—shifting those from negative to positive, practicing emotional regulation, emotional intelligence is very important in the context of relationships and how we function, and of course, practicing gratitude. As small as that is, gratitude and anxiety can’t really function in the same brain; they can’t sit at the same table,” Dr. NJoy adds.
Actionable Step: Before bed, write down three things you were genuinely grateful for that day, no matter how small.
The link between physical and mental health is undeniable. Exercise is a potent tool for dissipating negative thoughts and easing symptoms of anxiety and depression. Dr. NJoy, who has completed dozens of marathons, considers her running “my therapy, my medication, my place to get away.”
“I’m always very liberal in talking about exercise and prescribing exercise to my patients, because it really does help with anxiety and depression,” Dr. NJoy explains.
Actionable Step: Find your “stress-to-joy” method. This could be yoga, a walk in the sun, dancing, or hiking. Schedule it in your calendar as a non-negotiable appointment.
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For the “wife, mom, boss”—and anyone with a demanding schedule—Dr. NJoy’s main advice is simple: put yourself back on the priority list.
“You’ve got to have yourself on a priority list. You’ve got to…I have three boys, ages 24 and 14. And it can feel like a struggle, even with me feeling like I have a really great self-care routine,” she shares. “Of course, I’m human. Of course, I get stressed out and feel anxiety and things like that. But knowing that, that’s why I make sure I keep up with myself.”
Actionable Step: Change your mindset. Self-care is not selfish or a luxury; it is a necessity that enables you to care for others effectively. Remember: Rest is productive.
Emotional intelligence is crucial for navigating life and relationships. This involves being able to manage your emotions and understand the emotions of others.
Actionable Step: When you feel an intense negative emotion like anger, try to trace it back. Anger is a secondary emotion—it often masks sadness, anxiety, or the residue of past trauma. Identifying the root cause is the first step to managing the feeling.
Dr. NJoy also emphasizes the importance of trauma-informed care, which involves digging into your history to understand the roots of your emotional responses.
Financial stress is a major contributor to anxiety because it can create a feeling of being out of control. The Inspire Joy method includes financial health because, as Dr. NJoy explains, even if you are mentally and physically fine, financial stress can quickly undermine your well-being.
Actionable Step: Commit to budgeting for joy. Taking time to organize your finances and create a plan can give you a greater sense of stability and control.
Dr. Joy advises asking yourself, “Do you feel fulfilled beyond your roles that you have?” Because not feeling fulfilled, or feeling valued, can circle back to depression and mental illness.
Actionable Step: Seek a mentor in a field or area you are passionate about, or better yet, be a mentor. Sharing your experience can reinforce your own purpose and resilience.
Ultimately, the goal is not about being a superhero who can do everything, but about balancing your responsibilities without losing yourself.
“…It’s simply balancing all the things that you have on your plate, because some of the things you can’t get rid of. So, knowing that, ‘Okay, I have all these roles, but what’s a priority?’ is extremely important. But first, making sure you’re taking care of yourself…The short answer is putting yourself back on the priority list,” Dr. NJoy concludes.
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