Nick Bracks - Move Your Mind

1 COVER

2 TITLE PAGE MOVE YOUR MIND HOW TO BUILD A HEALTHY MINDSET FOR LIFE NICK BRACKS

3 COPYRIGHT First published in 2021 by John Wiley & Sons Australia, Ltd 42 McDougall St, Milton Qld 4064 Office also in Melbourne © John Wiley & Sons Australia, Ltd 2021 The moral rights of the author have been asserted ISBN: 978-0-730-39204-0 All rights reserved. Except as permitted under the Australian Copyright Act 1968 (for example, a fair dealing for the purposes of study, research, criticism or review), no part of this book may be reproduced, stored in a retrieval system, communicated or transmitted in any form or by any means without prior written permission. All inquiries should be made to the publisher at the address above. Cover design by Wiley Cover photo: © Andrew Raszevski Disclaimer The material in this publication is of the nature of general comment only, and does not represent professional advice. It is not intended to provide specific guidance for particular circumstances and it should not be relied on as the basis for any decision to take action or not take action on any matter which it covers. Readers should obtain professional advice where appropriate, before making any such decision. To the maximum extent permitted by law, the author and publisher disclaim all responsibility and liability to any person, arising directly or indirectly from any person taking or not taking action based on the information in this publication.

4 PREFACE

5 ABOUT THE AUTHOR

6 ACKNOWLEDGEMENTS

7 INTRODUCTION

8 PART I: MENTAL HEALTH AND WELLBEING CHAPTER 1: MY STORY Realising I had a problem Getting help Beginning to heal Getting the word out Fulfilling my purpose and passion Facing fear and failure A final word CHAPTER 2: UNDERSTANDING MENTAL HEALTH What is mental health? What is mental illness? Where do mental health and illness stem from? Youth mental health Why now? Key mental health conditions Always put your mental health first My work in mental health A bit about stress A final word

9 PART II: HEALING AND SHARING CHAPTER 3: OWN YOUR STORY Why should I own it? It only takes one person How do you own your story? CHAPTER 4: START THE CONVERSATION How do we change this?

10 PART III: THE FOUR PRACTICAL PATHWAYS TO MENTAL HEALTH AND WELLBEING CHAPTER 5: PATHWAY 1: MOVE YOUR MIND Benefits of exercise Creating a habit My approach The joy of movement A final word CHAPTER 6: PATHWAY 2: FEED YOUR MIND Food and our mental health The impact of nutrition on our mental health Food habits in the Western world Popular diets My approach Eating disorders A final word CHAPTER 7: PATHWAY 3: CONNECT YOUR MIND Love and connection Connection comes from within My approach Relationships A final word CHAPTER 8: PATHWAY 4: STILL YOUR MIND Scientific benefits of meditation and mindfulness Ways to meditate Make it work for you My five wellness tools Internal vs external A mindset of purpose Scientific benefits of sleep Sleep and mental health Getting enough sleep My approach: creating my own mantra A final word

11 PART IV: THE THREE STAGES OF SUSTAINABLE CHANGE CHAPTER 9: SET YOURSELF UP AND LIVE YOUR BEST LIFE Meaning and purpose CHAPTER 10: STAGE 1: MAKE A PLAN Baby steps Setting goals CHAPTER 11: STAGE 2: DO THE WORK PERMA™ Creating healthy habits Resilience CHAPTER 12: STAGE 3: CHECK IN Observation Facing fears Building happiness An equation for happiness

12 CONCLUSION

13 INDEX

14 END USER LICENSE AGREEMENT

1 Cover

2 Title Page

3 Copyright

4 Preface

5 About the Author

6 Acknowledgements

7 Introduction

8 Table of Contents

9 Begin Reading

10 Conclusion

11 Index

12 End User License Agreement

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‘Nick's openness and honesty about his own personal experiences, combined with his invaluable practical guidance, makes this book exactly what the world needs right now. It's like a big hug for your mental health.’

Matt Eastwood, Global Chief Creative Officer, McCann Health

‘As is the case with others who have used life challenges as a spur for personal growth, Nick Bracks used his own deep insights into dealing with mental health challenges as inspiration for helping others who find themselves in the same situation. Nick draws on his own hard-won experience as well as pulling together key evidence, insights and advice from experts from many important fields. If you are seeking a life-changing road map to guide you to a path for improving your life and wellbeing then Move Your Mind is a go-to book.’

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