Happy May Viewer,

Without the Mind, the Body moves aimlessly—if it moves at all. We are a social species; without care and love from each other, we breakdown and as a community eventually shrink in numbers.

In Edition #91, we shift mindset to Mental Wellness.

P.S. 📄  No time to read? Get the 1-page cheatsheet 
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VIEWER FEEDBACK 🗣️

Hi Mara, I will continue to feature more health insights (performance, brain health, better living quality…). I am taking creatine at the moment, and while it‘s been ~4 weeks, I’ve noticed a difference in recovery and energy. Thank you 🙏 for reading last week’s edition and providing feedback.

THIS WEEK’S POLL 🤔 

_{👁️ OVE’S GUIDE TO}

MENTAL HEALTH

🧠 Mental Health in the 21st Century

Mental health is a person’s emotional, psychological, and social well-being. It affects how we think, feel, and act, how we handle stress, how we relate to others, and how we make choices.

It's not just the absence of mental illness — it's the presence of mental wellness: balance, resilience, purpose, and the ability to enjoy life, even during challenges.

Eye-Opening Stats 👀 

• 1 in 8 people globally live with a mental health disorder (WHO, 2022).

• Exercise reduces depression symptoms by 26%, often outperforming medication in mild-to-moderate cases.

• In the U.S., 50% of adults report feeling lonely regularly.

• Remote work has increased social isolation, especially among younger workers.

• People aged 16 to 24 are the loneliest, not the elderly (UK Office for National Statistics).

🚨 10 Signs to Watch For

1. 😔 Persistent sadness or low mood

2. 😰 Ongoing anxiety or panic

3. 😤 Irritability or mood swings

4. 😴 Changes in sleep or appetite

5. 🧠 Trouble concentrating or making decisions

6. 🚪 Withdrawing from friends or activities

7. 🥱 Fatigue or lack of motivation

8. 💭 Negative or racing thoughts

9. 🍷 Increased substance use or risky behaviour

10. 🆘 Thoughts of self-harm or hopelessness

🚩 Signs of Strong Mental Health

• You cope with stress effectively

• You engage with life fully, including joys and challenges

• You laugh often and find moments of calm

• You handle conflict with maturity

• You’re present, not stuck in the past or anxious about the future

🟢 Characteristics of Mental “Healthiness”

Think of these as mental fitness markers — when your mind is in a good place, these are usually present:

1. Emotional Regulation
2. Cognitive Clarity
3. Positive Relationships
4. Self-Awareness & Acceptance
5. Life Balance & Purpose

🧠 3 Layers of Mental Health Support

1️⃣ Self-Care & Awareness

✅ Practice mindfulness or breathing exercises
✅ Move your body daily (walk, stretch, train)
✅ Maintain consistent sleep and nutrition
✅ Limit social media and set boundaries

2️⃣ Social Connection

✅ Reach out to friends or family regularly
✅ Share how you're really feeling
✅ Spend quality time with people you trust

3️⃣ Professional & Community Help

✅ Consider therapy or counseling
✅ Join a support group or wellness program
✅ Use helplines or community resources when needed

🤔 Why Care?

Loneliness and untreated mental illness weaken immune function, increase inflammation, and cut life expectancy by up to 20 years. The effects aren't just emotional — they're physical, economic, and generational.

MINDFUL WORKOUT 🏋️‍♂️

HIIT FOR HAPPINESS

💥 HIIT for Happiness

A quick, mood-boosting 20-minute HIIT session combining cardio, strength, and rhythm to naturally elevate dopamine, serotonin, and endorphins.

• Target Heart Rate: 70% to 85% max HR (Zone 3 to Zone 4)

• Calories Burned: 180 to 300 kcal

• Format: 40s work / 20s rest × 6 rounds (Triset)

🔁 ROUND 1: Cardio Lift

1. Jumping Jacks
How to: Arms and legs go wide, light bounce in your step. Keep the rhythm. Breathe.
✅ Mood boost + blood flow

2. High Knees
How to: Drive knees up fast, arms pump like you're sprinting. Stay tall.
✅ Heart rate spikes + fat burn

💪 ROUND 2: Strength Reset

3. Bodyweight Squats
How to: Feet shoulder-width, squat deep with control. Chest up.
✅ Full-body tension + confidence

4. Push-Ups (Knees or Full)
How to: Hands under shoulders, keep core tight, press strong.
✅ Empowering, activates upper body

🎵 ROUND 3: Joy & Flow

5. Standing Knee Raises + Clap
How to: Raise one knee while clapping under the leg, then alternate.
✅ Builds balance + engages core + adds playfulness

6. Dance Bursts
How to: Your move — any dance step, full expression, no rules.
✅ Dopamine surge + freedom

🔥 Finish strong with 1-minute deep breathing + gratitude moment.

Mental health is no joke and it is everything. But keep everything in perspective. I enjoy writing these weekly newsletter for you. Let me know what you think and what I can include more of. Happy May!

Until Next Edition,

Coach DC 

^{The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your circumstances. Overman Perspective Inc. does not provide medical or licensed advice. Please get in touch with your healthcare professional for medical advice specific to your health needs.}