No time to read? No problem! I’ve added an audio version, so I’ll read the newsletter to you:
When I find myself stressed or depressed, it’s important to find ways to cope that won’t lead me back into addictions.
I’ve developed a formula that helps me reduce anxiety, increase my energy levels, and enhance my mood. I call it my Formula ‘A,’ and it has just 4 simple ingredients.
> Awareness > Avoidance > Attention > Acceptance
AWARENESS of my thoughts helps me to recognize that most of them are repetitive and unhelpful. Being aware of this makes it easier for me to “Catch It, Check It, and Change It.”
I catch the unhelpful thought, check it using tools from CBT (Cognitive Behavioural Therapy), and then change it to a more helpful thought.
A pioneer in CBT, Dr. David Burns (feelinggood.com) created a list of the 10 most common cognitive distortions (unhelpful thoughts). Many of us have these distorted thought patterns and, once we learn to recognize them, we can develop an ability to quickly change them to more helpful thinking patterns.
An example: When you think, “I should have done better.”
Catch It as an unhelpful thought, which is “should-ing” yourself. Using critical words like ‘should’ and ‘must’ can make us feel like we’ve failed, which can lead to anger, frustration, and lack of motivation.
Check It with a CBT-tool like the “4 Questions:”
- Where’s the evidence that supports this attitude?
- If it lacks evidence, what does that suggest?
- Does this attitude help me get to where I want to go, or diminish my motivation?
- What attitude could better help me achieve my goal?
Change It with a more helpful and less rigid thought, like: “I can learn to do better, strive to do my best, and my best is good enough.”
AVOIDANCE of people, situations, and circumstances that can potentially lead you into disturbing thoughts. Our diet is more than what we eat. It’s also what we watch, what we read, what we listen to, and who we spend our time with. Make a conscious effort to watch uplifting programs, read inspiring stories, listen to music with positive lyrics, and keep the company of people who are lifting you up.
Focus your ATTENTION on things you can change. There is great power in knowing the only thing we can control in life is ourselves.
ACCEPTANCE that life can sometimes be challenging, and that we humans are fallible people who are doing our best to navigate life the best way we know how. Unconditional acceptance of ourselves, others, and life fosters Better Mental Health!
Remember to talk to yourself like you talk to your best friends… using encouraging, supportive, compassionate language.
If you’d like a copy of the 10 common cognitive distortions by Dr. Burns, email me at info@redroofrecovery.com. I’ll also send you a “Control” meme, for a visual reminder to stay focused on what’s within your control.
May the force be with you and remember… YOU are the force!
ABOUT TANYA AND MHFA
Operating under the trusted umbrella of Red Roof Recovery, Mental Health Fitness Alliance ~ #MHFA ~ is meeting the growing need for proactive mental health education and empowerment. We are passionate about bridging the gap between mental health awareness and the practical, everyday tools that promote resilience, emotional intelligence, and sustainable well-being.
The mission is to educate and empower individuals, families, and corporations to prioritize and strengthen mental wellness. Our goal is to make mental health practices as common — and as valued — as physical fitness routines.
Who We Work With
Individuals seeking better mental health tools for everyday life
Families and caregivers supporting loved ones
Small and medium-sized businesses
Corporate wellness departments
Nonprofits and community organizations
Municipalities and public-sector groups
A Note from Our Founder
Mental Health Fitness Alliance was founded by Tanya MacIntyre, a mental health advocate, cognitive behavioural therapy practitioner, published author, and the creator of Red Roof Recovery. After two decades in the high-pressure world of journalism — and a personal journey through addiction recovery — Tanya is passionate about making mental wellness practical, relatable, and empowering for everyone.
Through Red Roof Recovery and now the Mental Health Fitness Alliance, Tanya’s work is rooted in the belief that mental health isn’t just about crisis management — it’s about proactive care, just like tending to physical health.
Join the Movement
Mental health is everybody’s business.
Let’s move beyond awareness and into action.
If you’re ready to take proactive steps toward better mental health – for yourself, your family, or your organization – you’re in the right place.
Welcome to the Mental Health Fitness Alliance — where your mental well-being comes first.
There’s no shortage of tools & techniques to deal with the ebb & flow of life.
Book a complimentary consultation with Tanya to resolve ANY issue in 15 minutes: https://calendly.com/redroofrecovery