Feeling Overwhelmed? Take Back Control of Your Wellbeing This Mental Health Month
Prioritising Mental Health During October’s Mental Health Month
As we enter Mental Health Month this October, it’s a timely reminder to focus on your mental health and wellbeing. After a busy and challenging year, many of us may find ourselves somewhere along the mental health continuum, ranging from thriving to struggling. Taking the time to prioritize mental health isn’t just important—it’s essential for long-term well-being.
In a previous blog, we introduced the mental health continuum, which helps us understand how our mental health fluctuates between thriving, going okay, reacting, struggling, and even being in crisis. If you’re noticing signs that you’re slipping into the 'going okay' or 'struggling' zones—feeling tired, frustrated, or lacking energy—it’s critical to intervene early with practical, simple strategies to help you regain your balance. Interestingly, 60% of Australians are actively seeking ways to manage their mental health more effectively. This demonstrates a growing awareness of the importance of mental health and a desire for actionable tips to reduce stress and improve well-being. That’s where frameworks like PERMAH can help.
*The Mental Health Continuum Model (Source: Canadian Armed Forces). Adapted from the original version.
Linking Back to the Mental Health Continuum
If you find yourself struggling or slipping into the yellow 'reacting' zone or the orange 'struggling' zone of the mental health continuum, you may notice feelings like low energy, short temper, poor sleep, or a general sense that things aren’t going well. Early intervention is key here—it’s about preventing things from getting worse and making simple, effective changes to your mental health strategies.
The PERMAH framework offers a fantastic way to structure your focus and efforts around improving well-being. By breaking well-being down into six key areas—Positive Emotion, Engagement, Relationships, Meaning, Accomplishment, and Health—you can target specific parts of your life that need attention and implement small, achievable actions that lead to improvement.
Introducing the PERMAH Framework
The PERMAH model provides a structured approach to improving mental health and well-being. Each component contributes to a holistic sense of thriving:
1. Positive Emotion: Cultivating joy, gratitude, and contentment in daily life.
2. Engagement: Finding flow in activities that absorb and interest you.
3. Relationships: Building strong, supportive connections with others.
4. Meaning: Pursuing purpose and finding significance in what you do.
5. Accomplishment: Setting and celebrating achievements, both big and small.
6. Health: Prioritizing physical and mental health to maintain well-being.
Let’s explore practical strategies for each component of the PERMAH model.
Practical Tips for Each Element of the PERMAH Model
1. Positive Emotion
Actionable Tip: Cultivate joy and gratitude in your daily routine. Simple activities like reflecting on what you’re grateful for or engaging in hobbies that bring you happiness can boost positive emotions. For example, spending time in nature or journaling can help elevate your mood.
2. Engagement
Actionable Tip: Focus on activities that immerse you fully in the present moment. Whether it’s reading, working on a project, or exercising, the key is to find something that absorbs your attention and brings you a sense of flow. This reduces stress and enhances focus.
3. Relationships
Actionable Tip: Strengthen relationships by reaching out to loved ones. Make time for meaningful conversations, whether it’s with a partner, friend, or family member. Building and maintaining these connections provides vital emotional support and fosters well-being.
4. Meaning
Actionable Tip: Identify and pursue what gives you purpose. This could be your work, a hobby, or contributing to something bigger than yourself, like volunteering. When your actions align with your values and purpose, you experience a deeper sense of fulfillment.
5. Accomplishment
Actionable Tip: Set achievable goals and celebrate small wins. Whether it’s completing tasks at work, finishing a personal project, or simply ticking off items from your to-do list, recognizing accomplishments—no matter how small—boosts motivation and self-esteem.
6. Health
Actionable Tip: Focus on both your physical and mental health. This could be as simple as committing to walking a few times a week, eating nutritious meals, or making that long-overdue doctor’s appointment. Taking care of your body is foundational to maintaining mental health.
Personal Reflection: Using the PERMAH Model in My Own Life
This is a difficult part for me to share, but I wouldn’t be true to myself if I didn’t. I often encourage others to be open and vulnerable about their mental health, so it's important I do the same. This year has been particularly challenging, both in my personal life and with the demands of running a business. Recently, I found myself slipping into the yellow and orange zones on the mental health continuum—the 'reacting' and 'struggling' zones. I was tired, my mood was low, and my energy levels were drained. I knew I wasn’t going to be able to do much at the time, but I needed to take small steps to start improving my well-being.
That’s when I turned to the PERMAH framework, not for its complexity, but for its simplicity. I focused on small wins that felt manageable in that moment. For me, that meant:
- Going for a hike with my wife over the weekend. (Positive Emotion, Engagement, Relationships & Health)
- Taking the time to walk and talk, sharing my struggles, and making space for vulnerability—essentially 'walking the talk' when it comes to mental health. (Relationship & Meaning)
- Starting a new book, which gave me a sense of engagement and flow. (Engagement & Accomplishment)
- Getting to the gym just once that week. That was all I could handle, and it was enough. (Positive Emotion, Accomplishment, Health)
It wasn’t much, but these small actions helped. As I reflected, I realised that sometimes, it’s not about doing everything—it’s about doing what you can. As a core value of mine, helping others is what drives me to share these learnings, even when it feels tough to be vulnerable.
I shared something similar on my LinkedIn recently:
'It’s been a really challenging week. I’ve been tired, flat, and my emotions have been all over the place. Working with a psychologist has helped me recognise when I’m not at my best and put simple strategies in place to get back on track. Focusing on little wins, because honestly, that’s all I can do right now, has made a big difference. Journaling, hiking, and just taking it one step at a time have helped me through a bloody tough week.'
So, when things feel overwhelming, it’s not about grand gestures or complex plans—it’s about small, actionable steps. For me, that was hiking, journaling, and getting to the gym once. And that’s okay. These moments of reflection are what help me stay true to myself and the people I work with.
Take Action: Use the PERMAH Framework to Improve Your Well-being
This Mental Health Month, take the first step by evaluating where you are on the mental health continuum. If you’re noticing signs of stress or fatigue, the PERMAH framework provides a roadmap to improve your well-being through small, actionable steps.
Here are some valuable resources to get you started:
Download our tip sheet with 101 easy strategies to improve mental health and well-being.
Take the free PERMAH Wellbeing Survey to assess where you stand and identify areas for improvement.
MyCompass – A customizable self-help tool for your mental health.
Focus on one or two elements of the PERMAH model and commit to simple, manageable actions over the coming weeks.
At Pharus Wellbeing, we are also excited to announce the launch of our new Stress and Self-Care Workshop. This workshop is designed to equip you with effective stress management techniques and personalised self-care strategies, helping you take control of your well-being.
The workshop includes:
Understanding mental health, and the signs of stress and burnout.
Developing practical self care strategies.
Accessing resources and managing stress effectively.
Creating a personalised self care plan.
Interested in learning more?
Reach out to us today to discover how our Stress and Self-Care Workshop can support your well-being, whether for yourself or your organisation.
Final Thoughts: Continuous Improvement
Improving mental health is a journey, not a destination. By committing to small, consistent actions and revisiting your strategies regularly, you can make lasting improvements in your well-being. This Mental Health Month, use the PERMAH framework and our resources to guide your efforts, and remember that every small win counts.
*The information provided in this blog is intended for educational purposes only and does not constitute professional mental health support or advice. If you are experiencing significant mental health challenges, we encourage you to seek help from a qualified mental health professional. *
