The 4Ms of Mental Health

How to manage high stress.

Psychiatrist Sue Varma suggest that during a time of high stress, it’s important to focus on “the four Ms of mental health – mindfulness, mastery, movement and meaningful engagement.”

Seems apt right now.

It's a lovely, easy to remember, frame-up. The easy to remember bit is really important because in times of panic and anxiety our ability to access our pre-frontal cortex (executive functioning) is limited.

Speaking with a client yesterday, struggling with stress, and he shared he's been doing some practical/hammer and nail type work for extended family as a bit of stress release.

This totally fits the bill:

1. Mindfulness - doesn't have to be sitting in a quiet room. You can practice being present to your mind (and to the rhythm of the activity) in any routine activity. Sanding wood, washing hands (20 secs might go faster), playing guitar, mowing lawns, cooking.

2. Mastery - getting better at something. Ideally at something that 'strengthens' you and you care about. Could be job-related and/or out of work time.

3. Meaningful engagement - humans are social animals. We need to connect. Remember your community - we’re in this together. Think about your connections, your wider community, your friends, workmates, family. And perhaps this could also look like acts of kindness (like my client making something for his wider whanau).

4. Movement - yes, we have to move! Outside, go for walks, go to the bush, the beach, the garden, use a hammer, fix a car? Or perhaps you exercise - cycle, run, walk, swim? And could include a more conceptual form of movement in time and space.

Any particular activity could include all four elements, but not necessarily so.

In comments, would love to hear your response to this and whether you use this frame-up for yourself or your team/friends.

Wishing you a slightly calmer and well week ahead.

Jo :)