Mental Health Tips Book
Everyday Techniques to Overcome Anxiety
and Mental Health Struggles
We all deal with anxiety, stress, and fight depression to a certain degree. However, what do we do to overcome the battle? Therefore, this book was written to help share some techniques that everyone can use.
This book will be your new best friend!
Book Preface
Humans have emotions, and sometimes we all struggle with them. For example, one evening in May 2023, as I sat on my couch, I realized that my new daily walking routine was unexpectedly helping me. Indeed, walking was clearing my head, easing my anxiety, and reducing day-to-day stress.
Noticing this benefit, I wondered if others could benefit too, if only I could find a way to share the message. At that moment, the idea to write this book was sparked. However, rather than focus solely on walking, I wanted to make a broader impact in the mental health space. Therefore, I invited friends to join me in sharing tips and techniques they’ve discovered to help alleviate stress, manage anxiety, and combat depression.
Clearly, mental health struggles are real and widespread. For me, it has been a lifelong battle. Consequently, it’s hard to understand why mental health is still seen as taboo or why many people avoid talking about it. If left unaddressed, these feelings and dark emotions can easily overwhelm us.
Importantly, this book isn’t a one-size-fits-all solution. Instead, it’s intentionally non-clinical and practical, designed to share everyday approaches to everyday mental challenges. Understandably, you may not need every tip or technique, and not every method will work for everyone, and that’s okay. The goal is not to create an exhaustive medical guide, but rather a handy reference for anyone seeking something actionable to improve their mental well-being.
Ultimately, if even a few suggestions in this book can make a positive difference in your life, we’ve achieved our purpose. Although mental health is challenging, small, consistent steps can help us navigate it and reclaim a sense of balance and hope in our daily lives.
The tips and techniques shared in this book were written by everyday people who have found something that works for them. Therefore, our hope is that in reading the book, you will find a solution that works for you as you go about your daily life, trying to accomplish your goals and dreams.
However, please note that if you are struggling and can’t seem to find your way, we certainly suggest and hope you will seek out professional help from a trained therapist. Personally, I believe in therapy as it is something that has helped me. In fact, I invited my own personal therapist to write the foreword in this book. It’s important to remember that admitting you need help is not a sign of weakness, but rather a sign of strength.
Ultimately, our lives are too short to suffer through anxiety, depression, and mental health issues without the proper help and support we need. Thus, if you find a new tool that helps you in this book, we will have accomplished our goal. If not, please seek additional help so you can enjoy your time on Earth. Finally, if after reading this book you feel it was helpful, we ask that you consider leaving a good Amazon review and recommend it to your friends, family, and acquaintances, who might also be struggling with mental and emotional challenges unbeknownst to you. We hope you love the book!
Author Bios
Ira Bowman
Ira Bowman is a multifaceted professional whose expertise spans marketing and sales, photography, graphic design, website development, and SEO content writing. In addition to these skills, he is a published author, TEDx speaker, and owner of a philanthropic organization, demonstrating his commitment to both professional excellence and social impact. Furthermore, Ira combines creativity and strategy in every endeavor, ensuring his projects are both visually compelling and results-driven. He earned a Bachelor of Science in Interdisciplinary Studies with a concentration in Business and Religion from Liberty University. Notably, he graduated with a remarkable 3.916 GPA, which reflects not only his academic dedication but also his ability to balance diverse interests. Overall, Ira Bowman exemplifies a unique blend of creativity, leadership, and passion, continually inspiring others through his professional achievements and philanthropic contributions.
Janet Hogan
Janet proudly calls herself “the guru of what not to do,” yet she has spent 40 years successfully leading four businesses with a combined turnover of $70 million in industries as diverse as hospitality, advertising, real estate development, and destination wedding management. Consequently, she truly understands the highs and lows of entrepreneurship, having navigated the rollercoaster of business triumph and tragedy firsthand. Today, Janet channels her experience and wisdom as the Founder and CEO of The 5th Door, a breakthrough program she created to guide both established and aspiring business owners. Through this program, she helps them achieve radical self-awareness and build fulfilling careers doing what they love, all while avoiding many of the pitfalls she encountered along the way. Ultimately, Janet combines decades of experience with a passion for empowering others to succeed and thrive in business.
Dr. David Foster
Dr. Foster is board-certified in psychiatry and neurology, child and adolescent psychiatry, and forensic psychiatry. After training at LLU, USC, and UCLA, he further honed his expertise at the Jung Institute in Zurich and with Jean Piaget at the University of Geneva. He then served as a Clinical Instructor in Psychiatry at Harvard Medical School and Boston University’s Family Practice Residency. As Hawaii’s Chief of Children’s Mental Health, he pioneered preventive interventions and “wrap-around services” while assisting California counties in creating integrated Children’s Systems of Care linking mental health, education, CPS, and juvenile justice. Additionally, he conducted forensic evaluations on high-profile cases, including the Oklahoma City Bombing and the Unabomber. Today, he focuses on transforming high-risk, abandoned, and abused children through innovative approaches that foster healing and resilience.
Eric Rosen
Eric Rosen, Master Hypnotherapist
Over the past decade, Eric Rosen, Master Hypnotherapist, has empowered over 1,000 individuals, including CEOs, tech executives, and business owners, helping them overcome self-doubt and achieve goals rapidly. In just two sessions, clients shed limiting beliefs, and within two quarters, they reach once-elusive milestones, gaining mental, emotional, physical, and spiritual empowerment.
Trained in hypnotherapy, Eric blends Hawaiian Huna, Mental and Emotional Release® (MER®), NLP, Integrative NLP Coaching, and Conversational Hypnosis to create fast and transformative results. Having overcome challenges such as Asperger’s, childhood bullying, obesity, and depression, he authored Change the One Belief and now thrives physically and mentally.
Today, his mission is to replace toxic identity beliefs with empowering self-images, enabling leaders to unlock true potential, achieve tangible success, and experience holistic fulfillment.
Jim Lomot
Jim Lomot may seem ordinary at first, but upon closer look, his story reveals a true warrior. His struggle began in 8th grade with alcohol, eventually leading to over three decades of addiction, verbal abuse toward his family, and persistent battles with depression. Professionally, Jim excelled at managing money for clients who admired him, often unaware of his challenges. Despite multiple moments when he nearly “wrote himself off,” Jim overcame immense obstacles through a deeply introspective personal hero’s journey. Along the way, he developed a simple yet powerful strategy to rise above what he calls his “Triple Threat” challenges. Today, Jim dedicates himself to inspiring hope for millions facing similar battles. Through his story, he demonstrates resilience, self-discovery, and the power of perseverance, offering guidance and encouragement to anyone striving to overcome personal hardships and reclaim their life.
Lisa Jones
Lisa A. Jones, PMHA, is the Co-Founder and CEO of Global Goodwill Ambassadors Foundation, a global 501(c)(3) nonprofit. An influential leader and entrepreneur, Lisa excels in social media and inspires many through her advocacy for women’s empowerment, helping women build confidence and adapt to social and economic change. She is also Co-Founder of the GGAF Learning Institute, offering free online courses to support education, sustainable careers, gender equality, and the fight against child abuse, domestic violence, and poverty. Lisa owns Specialized Resume Services, providing resume, CV, LinkedIn, and biography writing services. She holds a B.S. in Business Administration, an MBA, and executive certificates from Cornell and Notre Dame in HR, business strategy, online teaching, and instructional design. Lisa is also a certified Peer Mental Health Advocate.
Rick Loek
Richard Loek, widely known as “The AMAZING Rick,” helps individuals overcome perceived limitations and achieve what once seemed impossible. Driven by a passion for personal transformation, he has become a trusted mentor for those seeking positive change. Rick’s empathy comes from both professional expertise and personal experience as a parent of an adult child with special needs, including Asperger’s syndrome. This journey has given him deep insights into advocacy, support, and the challenges families face. In addition, he is a certified trainer and Master Practitioner of NLP, Hypnotherapy, and Mental and Emotional Release, as well as an Integrative NLP Coach dedicated to empowering others. Moreover, Rick holds certifications as a Retirement Income Certified Professional® and Investment Advisor Representative and is a member of Ed Slott’s Master Elite IRA group, specializing in retirement, investment, and legacy planning.
Ronita Godsi
Ronita, an adventurous and resilient soul, was born in Nigeria, raised in London, and now calls Antigua home. After escaping a toxic marriage, she embraced single motherhood in Los Angeles, raising four daughters and learning profound lessons in love and humility. Through her experience in diverse retail sectors and online platforms, Ronita discovered her passion for coaching and mentoring. With her intuitive ability to perceive the unspoken, she helps clients unravel their stories, gain awareness, and reconnect with inner wisdom. Once her youngest daughter left for college, Ronita embarked on an island-hopping journey, finding healing in Antigua and creating the Master The 8 Experience, a bespoke coaching program encouraging reflection, growth, and thriving. Beyond coaching, she enjoys tennis, languages, cultural exploration, and fine cuisine, and her vision is to inspire others across 40+ islands, spreading joy, empowerment, and personal transformation.
Titia Niehorster
With over 25 years of experience in government, mediation, and conflict resolution, Titia empowers individuals, teams, and organizations to implement success strategies and healthy habits. By combining proven communication techniques with a focus on health, mindset, and personal development, she guides clients to realign with their chosen path and achieve their desired outcomes. Moreover, Titia models positive collaboration, demonstrating how to navigate challenges while cultivating a joyful and peaceful mindset. Through creative, out-of-the-box solutions, she helps clients develop a success-oriented mindset, making goal achievement and desired results attainable. Together with her team, Titia inspires global change by promoting scientifically backed healthy lifestyles, financial independence, and the creation of dream lives. As a sought-after speaker both online and offline, she has been repeatedly recognized among LinkedIn’s top 50 most influential women, solidifying her impact on personal and professional transformation worldwide.
Shmiko Cole
Shmiko is an award-winning mentor of the world’s next generation of successful, positive, and impactful leaders. Recognized as a world-renowned thought leader and modern business pioneer, she has spent more than 30 years sharing her extensive and diverse skill set to grow businesses ranging from billion-dollar corporations to fledgling community-based organizations. Committed to being a transformative and legacy-building leader, she consistently keeps her eyes on the highest level of achievement for her clients, partners, and proteges. At the same time, she builds ladders for others to climb, enabling them to reach their heights of success. Moreover, Shmiko excels at finding calm in the chaos, guiding individuals to discover their true North in the fast-paced and demanding world of sustainable businesses and commerce. Through her work, she inspires resilience, clarity, and lasting impact.
Tim Bowman
Tim, currently based in Salt Lake City, has lived across California and traveled extensively, which has cultivated his love for history and languages. These global experiences fuel his curiosity and deepen his understanding of the world. Passionate about service, Tim’s career spans the service industry, retail, and administrative roles. Currently, he serves as executive assistant to the COO of a community bank with a growing fintech presence, supporting an executive who is breaking glass ceilings and redefining the banking industry. Outside of work, Tim enjoys activities that bring him joy, including karaoke, theatre, and fitness, while also working to overcome coping mechanisms shaped by decades of undiagnosed anxiety and ADHD. Moreover, he is honored to collaborate on this book with his older brother, Ira, blending personal growth with meaningful storytelling to inspire and connect with readers.
Tips Covered in Book Include
- Walking Daily to Clear Your Mind
- Take the Edge Off Stress with Ha Breathing from Hawaii
- Dealing with what is instead of what was
- Harness mindfulness, growth mindset, expert help, resilience, and self-care to flourish financially.
- Love Meditate and Celebrate. Do not allow your thoughts to overpower you
- Find the peace of knowing what your true self really wants
- Helping teens overcome childhood trauma
- Helping people move through fear, panic, overwhelmed and freeze responses