This week we’re asking Dr Jenna Vyas-Lee, co-founder of the leading mental health care clinic Kove, about her One Good Thing.

Hi Jenna! Tell us – if you could recommend One Good Thing everyone can do to improve their mental health, what would it be? 

Playing ‘emotional Connect 4’ through journaling.

Why’s that? 

Connection is the key to being at your emotional best, and journaling paves the way to understanding how you personally need connection and what that connection is.

We’re intrigued. How can we all reap the benefits of your One Good Thing?

At the start of the week, spend some time journaling. You can do this on paper, in a notebook, via audio or on an app. Note down all your thoughts and feelings. You can do this in a structured way and think about the link between your thoughts, feelings and behaviours or you can stay loose and jot down whatever comes up.

As part of this process, think about your top values and make a plan of how you can meaningful connect to these values at least four times a week. These connections don’t have to be with four different people. 

The idea is to connect to your underlying values: for example, you might connect to nature by going for a walk. You might connect with your body by doing some yoga or mindfulness. And you might connect to a skill like cooking or drawing by taking part in those activities.

Cool! So what are the benefits of doing your One Good Thing? 

Journaling allows you to get some distance from your thoughts and feelings, so it’s a great way to understand whether your needs are getting met and how that might be. It might be that you see common patterns in your thinking style or the way you usually react to something. Understanding these patterns will allow you to make changes and to really plan how to get your needs met.

Making specific, achievable, time-limited plans helps to build great habits – such as scheduling time for connection – and is also a great way to consistently make space for the things that are important to you.

And are there any potential drawbacks or pitfalls?

Most people use emotional wellbeing strategies when they are struggling and then hope the strategies will bring them back to neutral, and while this is absolutely critical, we should and can really work on things when we are in a good place, too. Working on yourself in terms of your emotional wellbeing means you’re less likely to end up in that negative place.

How do you personally do your One Good Thing?

I am somebody that gets a huge boost from spending time with people. I used to spend a lot of time seeing a huge variety of people, and while at first this seemed like a good idea, I have come to understand through looking at the patterns of my journaling that it’s the deep connections I value the most. As a result, I now tend to schedule more time with my closest friends and family. 

I also really benefit from connecting with my body, although I’ve always found it really hard to get into the routine of exercise. I now try for small, varied activities that help me to do this. I also understand that I can connect to myself just by taking a longer shower or making sure I wake up 15 minutes before my children so I can have some time to myself. 

Journaling has helped me identify these patterns, so I can recognise when I’m struggling but also when I’m engaging in helpful behaviour.

Amazing! And how has doing your One Good Thing changed your life?

Small changes make a big difference over time, and I now know that when I’m feeling irritable and stressed I’m probably not getting my needs met. The first thing to fall off my priority list is myself, but connecting with my values on a weekly basis keeps me emotionally well and energised. It’s vital to keep the emotional wellbeing tank as full as possible. I can pull on these reserves when things get overwhelming.

Frame Of Mind is Stylist’s home for all things mental health and the mind. From expert advice on the small changes you can make to improve your wellbeing to first-person essays and features on topics ranging from autism to antidepressants, we’ll be exploring mental health in all its forms. You can check out the series home page to get started.

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