S A U N A I E Presents What is Mental Health?

q u o t e s: Results happen Over Time, Not Overnight, Work Hard, Stay Consistent & Be Patient

2nd: Sometimes the bad things happen in our lives put us directly on the path to the bes things that will ever happen to Us.

S e g m e n t s: What is Mental Health?

Mental health is a state of mental well-being that enables people to cope with the stresses of life, realize their abilities, learn well and work well, and contribute to their community.”

The WHO states that mental health is “more than just the absence of mental disorders or disabilities.” Peak mental health is not only about managing active conditions but also looking after ongoing wellness and happiness.

In the United States, the National Alliance on Mental Illness estimates that almost 1 in 5 adults experience mental health problems each year.

In 2020, an estimated 14.2 million adults in the U.S., or about 5.6%, had a serious psychological condition, according to the National Institute of Mental Health (NIMH).

Everyone is at some risk of developing a mental health disorder, regardless of age, sex, income, or ethnicity. In the U.S. and much of the developed world, mental disorders are one of the leading causes of disability.

Social and financial circumstances, adverse childhood experiences, biological factors, and underlying medical conditions can all shape a person’s mental health.

Many people with a mental health disorder have more than one condition at a time.

The following factors can contribute to mental health disruptions.

Continuous social and economic pressure

Having limited financial means or belonging to a marginalized or persecuted ethnic group can increase the risk of mental health disorders.

A 2015 Iranian study describes several socioeconomic causes of mental health conditions, including poverty and living on the outskirts of a large city.

The researchers found that being female increased the risk of low mental health status by nearly 4 times. People with a “weak economic status” also scored highest for mental health conditions in this study.

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o u t r o: Not Everyone Deserves to know The Real You. Let them Criticize who they think you are.

S A U N A I E presents Upgrading Your Life

q u o t e s: Be Your Number One Supporter. When Nobody else is there, You Have Yourself.

2nd: This is your Life, & you're the only one who can Write Your Story.

S e g m e n t s: Upgrading Your Life

1. Take Responsibility: When you take responsibiity for your life, you don't blame circumstances, conditions, or conditioning for your behavior or results or even people. You decide what you want & then consciously create a plan to have it.

2. Create A Mental Image: Once you've decided what you want, take the time to develop a clear mental picture of it.

- Then, keep that image in your mind as long & as often as possible. To be able to do that, all you need to know is what you want & to want it so badly that it will stay in your thoughts.

3. Prioritize & Exercise Discipline: Make sure you do at least one thing each day that moves you closer to your goal.

- Every Night or morning whatever you prefer, make a list of the top Goal-Achieving activities you can take the next day & then act on them, starting with the most important task.

4. Commit to Lifelong Learning: Study a book everyday.

- There are tremendous benefits to be had by rubbing your mind against the minds of great authors.

- Continuing education is the answer to real Success.

5. Stay The Course: Persistence is an essential factor in achieving any goal that makes you stretch.

- So get in the habit of pivoting or finding ways to navigate around impasses.

- Finish what you set out to do.

6. Wake Up Early

- Most Successful People Are Early Risers.

- To make things happen, get in the habit of waking up early & getting out of bed quickly to act on your goal.

- Recognize what a gift each day is & be excited about what it will bring.

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o u t r o: You have a purpose that is greater than your pain.

S A U N A I E Presents The Rules of Money

Q u o t e s: Don't Give Up. Not Today, Not Tomorrow, Not Next Week. Keep Going.

2nd: There are people who come as lessons & people who come as blessings. Both are necessary for your Growth & Evolution, so be thankful for both.

S e g m e n t s: The Rules of Money

1. Pay Yourself 1st.

2. Learn How to invest.

3. Don't be a Hater of it.

4. Give Every Dollar a Job.

5. Spend Less Than You Earn.

6. Have a Plan & Set Goals

7. Don't Be a Slave to Money.

8. Keep Your Finances Organized

9. It's a game, learn how it works. Always have an emergency fund.

10. Always Make Money Work for You.

11. Learn How to Make Money Passively.

12. Use it to Solve Problems in the World.

13. It's not what you make it's what you keep.

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o u t r o: He Who Has Overcome His Fears Will Truly Be Free.

S A U N A I E Presents Self-Confidence Tips

Q u o t e s: If you change your daily routine, & stay consistent you can change your entire life.

2nd: Some people love how convenient you are more than who you actually are. Stop being available to them 24/7.

S e g m e n t s: important Confident Tips

1. Everyone is Human

- Remember that the people you think are "cool" are actually no different than you.

- Everyone has their own problems insecurities & doubts.

- Stop thinking they're better than you.

2. Take Risks

- I know it's Scary, but you need to take Risks.

- If your dream looks too risky & scary, break it down into smaller parts.

- Then it won't be as intimidating to pursue.

- No Risk No Reward

3. Allow yourself to make mistakes.

- As Cheesy as it sounds, "Rome was not built in a day"

- You're allowed to make mistakes.

- This is how we Learn & Grow as Humans.

4. Put yourself in Uncomfortable Situations

- This is the best way to overcome shyness.

- Join a club, go to events & put yourself out there.

- These uncomfortable situations will soon become comfortable, & then you will become a confident person.

5. Believe in Yourself.

- Even if you don't believe in yourself, you can trick your brain into Believing.

- Say "I am a confident person" 10 times before going to bed every night.

- It will be programmed into your subconscious & trick yourself into becoming confident.

6. Get in Shape & Dress Well

- The easiest way to become confident is to look good.

- If you don't like your appearance, you'll shy away from Social Settings.

- If you like your appearance you'll be Proud & Confident in Public Settings.

7. Give Yourself Credit.

- Stop being so hard on yourself.

- Remember all the good things you've done.

- Remember how far you've come.

- You're doing Great, Just remind yourself of it more often.

8. Less Planning, More Action

- Too much Planning can Lead to Overthinking & Anxiety

- Take Action instead.

- Also the more times you do something the more confident you'll get.

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o u t r o: Everything Ultimately comes down to Trust.

S A U N A I E Presents Boosting Your Memory

q u o t e s: Respect yourself Enough to Walk Away from anything that no longer Serves you, Grows You, or Makes You Happy.

2nd: Hurt People Hurt People

S e g m e n t s: Boosting Memory

1. Get Moving - if you're overweight, your mental health will 25% faster than someone who's healthy.

2. Spicy Food - Spices like Cumin, Tumeric, & Cilantro offer memory boosting effects.

3. Stop Multi-tasking - Divided attention reduces productivity & ability to remember details.

4. Drinking Coffee - Regular coffee drinking can reduce your odds of developing Alzheimer's by up to 65%.

5. Clear Clutter - De-Clutter your life for faster Mental Processing & Brain Performance.

6. Eat Your Vegetables - Cartenoids found in Broccoli, Cabbage, & Kale protect the brain fat that helps nerves communicate & pass information.

7. Hit Snooze - Sleep is Vital to information processing, data sorting, & forming new memories that stick.

8. Learn a Foreign Language - 2nd languages reduce age-related Mental Decline & Produce higher Levels of Brain Plasticity.

9. Stop Stressing - Stress Hormones use up Glucose that should be feeding brain cells. Over time this prevents new memories from being stored & old ones from being accessed.

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o u t r o: Don't Let Your Loyalty Become Slavery. If they don't appreciate what you bring to the table, let them eat alone.

S A U N A I E Presents Cold Showers Can Change Your Life

Q u o t e s: Beautiful Things Come Out of Positive Thoughts.

2nd: Your Grow Through What You Go Through Stay Strong.

S e g m e n t s: Cold Showers

1. Reduces Stress

- Cold induces a Brief Period of Beneficial Stress.

- It increases your Stress Tolerance in all Aspects of your Life.

- It also Raises Levels of Glutathione, An important Antioxidant.

- Glutathione lowers Oxidative Stress, a risk factor for Diabetes & Cancer.

2. Increases Alertness

- Cold Showers Force you to take Deeper Breaths.

- This is done by your body to increase oxygen intake & keep you warm.

- This also raises your Heart Rate, Gives you More Energy, & Makes You More Alert.

3. Aids in Weight loss

- Cold Showers Activate Brown Fat.

- Brown Fat Generates Heat to keep the body temperature stable.

- This Procedure degrades your Unhealthy White Fat Cells.

- If you want to lose body fat quickly, this will help.

4. Increases Testosterone Levels

- Your Testicles require temperatures that are lower than your body temperature.

- Cold Showers refresh them & help them with:

- Fertility

- Sperm Health

- Muscle Development

- Testosterone Levels

5. Promotes Muscle Recovery

- Cold Showers help with Delayed Onset Muscle Pain.

- That is the Soreness you feel 1-2 days after working out

- You don't need long-term ice baths like professional athletes.

- A few mins. in a cold shower will provide similar results.

6. Increases Willpower

- When you do something you don't want to do, your Willpower improves.

- Make it a Habit to take a Cold Shower 1st thing in the Morning.

- Don't Bargain with your mind.

- Don't let it be a choice.

- Simply Get Up & Just Do it.

- Your Willpower will grow Stronger over time.

7. Antidepressant Properties

- Cold Showers send Electrical Impulses through Your Brain.

- This is due to the fact that your skin contains numerous Receptors that are Activated.

- The unexpected rush has an anti-depressive effect, allowing you to begin feeling better.

8. Promotes Healthy Skin & Hair

- Cold Showers help to Preserve the Natural Oils in your Hair & Skin.

- This Tightens your pores, giving your skin a Healthier Appearance.

- The Coldness also smooths the Follicles of your Hair.

- This gives your hair a Shiner Appearance.

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o u t r o: Stop Saying "I Wish" & Start saying "I Will."

S A U N A i E Presents Mental Health Stigma

Q u o t e s: Give Yourself Credit for The Days You Made it when you thought you Couldn't.

2nd: Your Past is a Lesson, Not a Life Sentence. Forgive Yourself & Focus on The Future.

S e g m e n t s: MENTAL HEALTH STIGMA

DiD You Know: According to the World Health Organization Two-Thirds of People Living with Mental Health Conditions Don't Seek Professional Support Likely Due to the Stigma around Mental Health. I Bet You're wondering What's The Stigma Surrounding Mental Health

Mental Health Stigma is the Negative Assumptions, Attitudes, & Beliefs about idividuals, who experience Mental Health conditions,

for example Believing that someone's Mental Health Challenge is their Fault.

WHY IT MATTERS?

- Stigma causes people to feel ashamed for something that is out of their control. Worse, stingma prevents people from seeking the help they need.

HOW DOES STIGMA OCCUR?

- Stigma happens on multiple levels.

- From Society = Public Stigma

- From the Gov't & Organizations = Institutional Stigma

- From Others = Interpersonal Stigma

- From Ourselves = Internalized Stigma

- When Stigma goes unchecked, it leads to discrimination by employers, by society, & by the Gov't which results in less opportunity & less access to care.

HOW CAN WE ERASE MENTAL HEALTH STIGMA?

1. Talk openly about Mental Health within your family, friends, at work, on social media.

2. Educate yourself & others - respond to misperceptions or negative comments by sharing facts & experiences.

3. Be Conscious of Language - Remind people that words matter.

4. Encourage Equality between Physical & Mental Health conditions - draw comparisons to how you would treat somone with cancer or diabetes.

5. Show Compassion for those with Mental Health Conditions

6.Be Honest about Treatment - Normalize Mental Health Treatment

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o u t r o: The Truth is, Everyone is going to Hurt You. You just got to find the ones worth Suffering for.

S A U N A I E presents Showing Up For Yourself

Q u o t e s: Is it a Bad Life, or a Bad Day? Is it a bad day, or a bad 5 minutes? Perspective is Everything.

2nd: You've Done it before & you can do it Again.

S e g m e n t: Showing Up For Yourself

1. Commit to Habits, Practices, Routines, & Rituals that are good for your Well-being - even when you don't want to.

2. Allow Yourself to feel a Multiude of Feelings without labeling it as Wrong, Bad Or Negative.

3. Practice listening to your Needs & Discovering different ways of Meeting those Needs.

4. Practice self-forgiveness; for not being perfect, for forgetting, for your past, for what you don't know, & for getting "off-track" sometimes.

5. Let Yourself start again, over & over, as often as needed.

6. Take care of your basic needs: Stay Hydrated, Get Enough Sleep, Move Your Body,& Eat Nourishing Foods.

7. Give yourself Permission to Rest, To Take Breaks, & to Have Down Time.

8. Spend Quality Time with yourself: Reading, Writing, Creating & Getting to know who you are underneath who you think you should be.

9. Be Curious & Compassionate about yourself as often as possible.

10. Remind yourself that you're as worthy of being shown up for as anyone else in life. Make yourself a Priority in your Own Life.

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o u t r o: Your Storm is Running Out of Rain. Your Challenges will end, your heart will heal, & your soul will be at peace again

S A U N A I E Presents Detoxing Your Mind

Q u o t e s: 1 Day at a Time, 1 Part at a Time, We can Accomplish any Goal we set Our for Ourselves.

2nd: Not Every Day is Easy, But the Opportunity to Live Them is still a Blessing.

S e g m e n t: Detoxing Your Mind

Have you been feeling like Life has been a bit much lately?

Have you been feeling like you jus need to Detox?

Well this episode is for You...

Here's some tips

1. Start Unfollowing. Unfollow People who don't make you feel Empowered, Informed, or Inspired.

- This is a HUGE benefit for your brain health because we get stuck following people who don't do anything for us, I had to cultivate a positive environment on my feeds & I feel more peace.

2. Remember The Big Picture: Write Down a List of your Long-Term Goals. Call it Your Vision for Your Life. Check it Out Often.

- If you aren't the type to set goals, I think it's time to set those goals for your future self, to undertand the direction that you're heading in.

- Reviewing your Long Term Goals daily helps you stay on your path & you start creating a plan & vision for yourself.

3. Starting Journaling

- Sometiems we need to get out of our own head & just Journal how we're feeling & what we have planned.

- If you aren't fond of journaling just start one day at a time, start off with a sentence about how your day wa & slowly you'll start writing more.

- Your favorite people journal & it has tremendous benefits.

4. Ask Yourself These Questions:

- Are there any dead relationships in my life that I'm holding on to?

- What aspects of my Life can I improve by removing things that isn't working anymore?

5. Acceptance is Peace.

- No amount of Anxiety will change your future, no amount of regret will change your past.

- Peace is found in acceptance.

6. Disconnet from Social Media: Social media can be a source of stress & anxiety.

- Take a break from it & Prioritize connecting with people in Real Life.

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o u t r o: You can't Control The Waves. But You Can Learn How To Surf.

S A U N A I E Presents Who Wants to be A Millionaire?

Q u o t e s: Accept New Beginnings & Let Them Lead You to Positive Transformations.

2nd: The Person you are & the person you want to be are only Separated by Discipline.

S e g m e n t s: How To Become a Millionaire

1. Have 3 or More Streams of income

- 99% of people chase money, only 1% make it.

- You don't have to quit your 9 to 5.

Use it to:

- Save & Start a Business offline

- Set your Business in Order

- Seek Advice from a mentor & start a business online

Now with the online business:

- Sell a book or guide

- Create a Online Course

- Create a Blog

- Offer a Mentorship Program

- Having 1 stream of income equates to Committing Financial Suicide.

2. Spend at least 100 mins. of your day Reading

- 87% of Financially Free people are obsessed with Learning.

Financial Education is self-taught:

- Start Reading These Books:

- Human Nature

- Atomic Habits

- Think & Grow Rich

- The Psychology of Money

Use the knowledge you obtain & earn with it

- The Ultimate Modern Flex is:

- Staying Anonymous

- Being Filthy Rich

- A Great Physique

Simplicity is the New Rich.

3. Wake Up at 4 or 5am

People dread Waking Up Early

But this adds 3 hours to your day

Cultivate Successful Habits

- Make Your Bed

- Drink 1L of Water to flush out your system.

- Take a Morning Walk

- Read for 30 mins.

Success is hidden in your Daily Routine.

4. Sleep 6-7 Hours only

It's hard at 1st but you'll adjust with time.

- Make your bed a safe haven for your sleep.

- A good night sleep will help you focus 10x better the following day.

A recipe for a goodnight sleep:

- Be active during the day

- Invest in your beddings.

- Eat 3 hours before bed

- Wear comfortable PJs or Sleep Naked, I reccommend sleeping naked

Set an alarm to only sleep for 6:30 hours then get up when the alarm goes off. DON'T hit Snooze.

5. Adopt Writing Habits

Download your thoughts on a paper & you'll achieve any goal 10x Faster.

- Write your goal or goals down

- State the process to accomplishing them.

- Visualize the End goal

- Take Action

Create Goals & Hold Yourself Accountable.

6. Take Risks

Let Fear of the unknown Set You Free

- Open New Businesses

- Meet Top Executives

- Take That Scary Deal

7. Spend 30 mins a day alone

To tap into your Creative Juices, Embrace Solitude

Half an hour a day will help you:

- Reduce Stress

- Boost your Happiness

- Boost Mental Strength

Be Active in your Alone Time

- Take a pen & Notebook

- Take a Walk

- No Phone or Music

- Carry some water

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Better Quality Sleep Episode - - - > https://spotifyanchor-web.app.link/e/t2d8fbO2mzb

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o u t r o: What makes your Heart Happy, Do More of That.