There’s a lot going on in the world right now. The news can feel heavy, our schedules are fuller than full, and more times than not the insane pressure to keep it all together feels overwhelming and CRAZY. If you’re finding yourself anxious, burnt out, tired, or just not feeling like yourself — you’re not alone.

Here’s the truth: staying mentally healthy isn’t just about surviving chaos — it’s about building a blueprint for resilience and joy that works specifically for you. I’ve learned this firsthand within my own mental health journey through grief, loss, and PTSD, and I want to share some simple, science-backed strategies that have helped me and many others protect our mental and brain health — even when life feels unpredictable.

Four Strategies to Protect Your Mental Well-Being

1. Find Your Blueprint

This unlock was a game changer for me. We all have a unique mental and brain health blueprint. Your brain isn’t a copy-paste version of anyone else’s — it’s shaped by your genetics, environment, experiences, and even your DNA.

Thanks to new advancements in neuroscience and epigenetics, we know that our genes aren’t a fixed sentence — they’re a foundation. You can influence how they express themselves by how you move, eat, sleep, connect, and recover.

Studies show that certain gene variants can affect how we metabolize stress or respond to dopamine, which is linked to motivation and pleasure. Getting a personalized DNA test (like 23andMe, Nutrigenomix, or others focused on mental wellness) can give you insights into how your brain operates best.

I recently did a full psychoeducational assessment and was blown away by the report. I found out four years ago that I have ADHD, and through this assessment I also discovered that I am dyslexic — hello neurodivergent brain! The more I know about my blueprint the better I can support myself with tools that directly help me.

These kinds of tests, while helpful, are a luxury that not everyone can afford. You can build your own blueprint by answering some of the following questions:

• What habits actually energize me?
• What drains me?
• What helps me calm down when everything feels too much?

Through self reflection and self awareness, you can unlock a new level of grace and understanding and find the tools that can help you support yourself through challenge and difficulty.

2. Serve Others, Give Generously

One of the best ways to support your brain? Shift the focus from yourself to someone else.

When we give — whether it’s our time, our kindness, or our resources — our brain releases oxytocin, serotonin, and dopamine. These “feel-good” chemicals help regulate mood, reduce stress, and even boost immunity.

Generosity actually rewires your brain for joy and gratitude, and research from Harvard found that people who volunteered weekly were 44% more likely to live longer than those who didn’t.

Even a small act — a check-in text, dropping off coffee, or helping a friend — can spark a wave of positive chemical changes in your brain. Serving others also creates a sense of purpose, and when life feels uncertain, purpose is everything.

3. Find Real Community and Connection

Your nervous system wasn’t meant to go it alone. It needs safety, belonging, and connection.

Chronic loneliness is now considered more dangerous to our health than smoking 15 cigarettes a day (per the US Surgeon General report). That’s how much connection matters. 

So, prioritize your people. Show up for those around you in a way you hope others would show up for you and make space for conversations that go deeper than “how are you?” and create room for honesty. It starts with asking great questions — here are a few to get you started: 

• What is one thing you wish more people knew about you?
• Who is someone that you are grateful for, but don’t tell enough?
• What is the best compliment someone gave you?
• What surprised you the most about the last 30 days?
• What is on your calendar that you are really looking forward to?

Next, join something. A walking group, a support circle, a fitness class, a book or cooking club, even a digital community. Community doesn’t have to be big — but it does have to be real. You don’t have to have it all figured out to be part of something meaningful. Just show up.

4. Seek Professional Help: It’s Brave, Not Weak

Sometimes the most resilient thing you can do is ask for help. Whether it’s from a therapist, doctor, coach, or counselor — support matters.

• CBT (Cognitive Behavioural Therapy) has been proven to rewire negative thinking patterns.
• EMDR (Eye Movement Desensitization and Reprocessing) can help process trauma.
• Brain mapping and neurofeedback are new tools helping people understand and regulate their brain patterns with precision.

Mental wellness isn’t about never struggling. It’s about having the tools to navigate the hard stuff and knowing when to lean on someone else’s expertise.

I always tell people therapy is to help you with your past while coaching helps you show up for your future. I have a therapist, and she provides me with great strategies for emotional regulation and tools to better understand my struggles. I also have a business and speaking coach, who can call me out on my blind spots and pull the best out of me. 

Investing in your brain is one of the most empowering moves you can make.

You’re Not Broken — You’re Becoming

If there’s one thing I’ve learned, it’s that our hardest seasons aren’t the end of the story. They can be the beginning of something stronger, wiser, and even more joyful — if we allow ourselves the space to heal and grow.

So, take care of your brain. Find and fuel your blueprint, give when you feel stuck, and never underestimate the power of connection or the strength in asking for help.

You don’t have to do this alone — and you weren’t meant to.

When teams face burnout, change fatigue, and diminishing engagement, Jessica Janzen delivers the spark they need. She is an in-demand motivational speaker, entrepreneur, bestselling author, and expert in resiliency whose high energy keynotes unlock a clear pathway from adversity to achievement. Jessica empowers audiences to shift from a problem to a possibility mindset, equipping them with actionable strategies to re-wire their thinking, get curious, and bring on the joy.

Contact us to learn more about Jessica and how she can help your audience move from surviving to truly thriving by unlocking more joy, energy, and success in life and work.