Prepared for © Tom Nehmy, PhD www.healthymindsprogram.com

7 Secrets to a Healthy Mind

with Dr Tom Nehmy

EARCOS, Bangkok 2019

Take Away Messages

• Wellbeing is more important than trying to feel happy 24/7, which is notnormal. Treat your wellbeing like a project.

• True happiness is about wellbeing and resilience, in addition to regularpositive mood states

• Wellbeing and performance are two sides of the same coin. Routineconversations about wellbeing are an implicit part of managing performance.

• Secret #1 – Life is not perfect, and there is value in imperfection.o Reject perfectionism and embrace the benefits of challenges, mistakes

and failure!

• Secret #2 – Thoughts affect how you feel, but they aren’t always accurateo Thinking errors are common

• Secret #3 – Emotions are natural, and have evolved to help uso Emotions are like the weather, it’s only a problem if we get stucko Stress is neither good nor bad, it’s about having the right amount

EARCOS, BKK

Prepared for © Tom Nehmy, PhD www.healthymindsprogram.com

Remember your stress signature and life medicines.

• Secret #4 – Emotions do not control our behaviour, our choices doo Identify unhelpful reaction urges and use psychological muscleo Use the Magic Question: “What is the helpful thing to do now?”

• Secret #5 – Learn and live the Helpful Thinking Process.o Save the PDF template and use it to work through your thoughts and

feelings in challenging situations or when you feel ‘stuck’

• Secret #6 – The most important relationship in your life is the one you havewith yourself

o Apply self-compassion rather than self-criticism

• Secret #7 – What you focus on, you amplify in your awarenesso Attitude counts - practice gratitude!o Deliver your gratitude letter.

• Secret #8 (Bonus Secret) – Seek support when you need it

EARCOS, BKK

2019 EARCOS

© Tom Nehmy, PhD

www.healthymindsprogram.co

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