Never, ever, ever go it alone. 

It's a message I have to remind myself of every day.

To seek, ask for, and receive help and support. 

And then the three essentials I rely on for supporting my mental health are:

1. Counselor on speed dial -- just like I have a primary care who I can call to get help when I'm physically sick and for checkups, I also have a counselor to work on my below the iceberg issues. 

And the science is so strong and indisputable on these two practices that I've woven into my life and am seeking to embed them even deeper:

1. Exercise -- I do run-walks aka rualks and also pushups. Exercise is the "mood booster and stress buster." I'm seeking to amp up my intensity minutes daily now. But I run in 100 degree heat, not because I'm grinding ... but because I want to feel better. And I always do when I exercise. 

2. Mindfulness -- I don't do this daily but I want to because I know scientifically and practically the benefits in my life of it, in so many areas.