Unlocking Mental Wellbeing [Oct 31st Episode]

Ruby Sturt

Hey everyone, welcome back to Beyond the Label. It's Ruby here, joined by my co-host Eric—hello, Eric!

Eric Marquette

Hi Ruby, hi folks. Excited to dive into a big one today—mental health. And not just in the buzzword sense but, like, what does “good” actually mean for mental wellbeing? It’s funny, isn’t it, how most mental health checklists start with “don’t be unwell,” when actually, there’s so much more to it.

Ruby Sturt

Exactly! It’s not just about “not being sick.” The World Health Organization, the Mayo Clinic, even Mind, that UK charity—they all talk about mental health as our ability to cope with stress, learn, grow, pitch in for our communities… not just surviving, but having a sense of purpose and belonging. Bit less clinical, bit more, I dunno, human!

Eric Marquette

Right—and it’s so wrapped up in context, too. Culture, family expectations, even the government posters you walk past—those shape what we reckon “wellness” looks like. For me, I remember this moment back in uni where I’d ticked all the right boxes—grades, jobs, no panic… supposedly “fine.” But, I just didn’t feel alright. That made me question—am I missing what it means to actually be mentally healthy, versus just not hitting a crisis?

Ruby Sturt

I love that. Because it puts the spotlight on how dang tricky it is to spot the difference between okay and thriving. And for young folks, especially disabled youth, you’re often measured by how little trouble you cause, not by how much joy or meaning you’ve got. Just a weird little observation from my own family, too.

Eric Marquette

Let’s get practical for a sec—there’s this model called the 5 Ps clinicians use when making sense of someone’s mental health. It breaks things down like this: Presenting Problem, Predisposing, Precipitating, Perpetuating, and Protective factors. Rolls off the tongue, doesn’t it?

Ruby Sturt

It sounds a bit like a detective kit! So Presenting Problem, that’s your “what brought you in?”; Predisposing are the things in your background—like genetics, or stuff growing up. Precipitating is the “why now?” trigger, right?

Eric Marquette

Yeah, spot on. Then Perpetuating are things keeping the problem going—maybe unhelpful routines or lack of support. But then Protective—this one gets missed. Like, maybe a kid who’s been bullied in school, then moved, starts making art—that art becomes protective. Even outside clinics, that’s huge. How can we look at our own lives with that same framework? Even without a therapist, you can spot what helps or hurts your mental wellness day-to-day.

Ruby Sturt

Yeah, totally. Sort of like building your personal toolkit—and not just focusing on “what went wrong,” but also, “what’s helping me bounce back?” Makes it a bit less overwhelming, honestly. Even for people like me who aren’t naturally introspective—it’s like, hey, what keeps me upright when the wind’s up?

Ruby Sturt

And speaking of personal toolkits, there’s another framework: the 5 Cs—Competence, Confidence, Character, Connection, and Caring. Heard this from Triumph Behavioral Health, and it’s not just theory; they use these in real therapy settings.

Eric Marquette

That’s right. Like, mentoring programs to boost confidence, buddy systems to build connection, or community volunteering for caring. Each piece builds resilience—but you’re not born with them all, you practice and learn as you go. I wish they’d taught this in school, honestly.

Ruby Sturt

Me too! I used to be so shy about public speaking—I know, big surprise—but telling stories in small groups, getting tiny wins that built confidence, bit by bit, it all adds up. Even just offering to help at the local art club got me feeling connected and, uh, like I mattered. (Sorry, tangent.)

Eric Marquette

No, that’s perfect, Ruby. Because those tiny challenges add up, don’t they? It’s as much about curiosity and community as it is big, ‘aha’ moments.

Eric Marquette

So, let’s talk habits—the stuff you actually do. There’s a model by Dr. Bowins suggesting seven key behaviors: stay active, use healthy defense mechanisms, keep social connections, regulate emotions, keep your thinking realistic, practice self-acceptance, and adapt when things change.

Ruby Sturt

Then there’s the NHS list, which is like the greatest hits of wellbeing tactics: connect, be active, learn new skills, give to others, and pay attention to the present. Both lists sound awesome…but realistically, trying to do all of that every day? Not happening, especially when life’s a mess.

Eric Marquette

Absolutely. It’s about small, doable steps. One thing I try is setting really modest goals—some days, it’s just remembering to text a mate, or try one new thing. Not, you know, changing my whole life overnight.

Ruby Sturt

For me, weirdly, “paying attention to the present”—like, actual mindfulness—is bizarrely tough. I’m always running ahead in my head, next project, next problem. But, teaching myself to just sit and listen—maybe with a clunky typewriter in the background—has made a difference. I’m still rubbish at it, though! Anyone else struggle with learning new stuff when the to-do list is already wild?

Eric Marquette

You’re not alone, Ruby. But sometimes, even attempting these habits—even if it’s half-baked—counts.

Eric Marquette

Alright, let’s get into resilience—this idea that you can bounce back from setbacks. BBC, Mind, they all say—it isn’t fixed, you actually build it over time. And it’s not about pretending nothing gets to you, but learning smart strategies: sleep, decent food, being around people who boost you, and reframing your thinking, kind of like those CBT techniques.

Ruby Sturt

It’s comforting to know you can grow resilience, not just run out of it. When I worked with a team on a stressful council project, our leader was brilliant at “modelling” resilience: check-ins, supporting time off, admitting they had rubbish days too. It showed us all it’s okay to wobble as long as you come back together strong.

Eric Marquette

Exactly. There are even workplace programs out there—like the BBC’s team huddles and open forums—where everyone’s invited to reset and talk about small wins, not just deadlines. That kind of leadership really spreads mentally healthy habits, which… actually, is why we need it in schools and communities, too.

Ruby Sturt

All that said—sometimes, you hit a point where DIY just isn’t enough. Mayo Clinic actually has a clear set of signs: if you notice real shifts in personality, people withdrawing, grades tanking, or someone’s just sad or scared all the time, those aren’t just “off days.” And risky behaviour or major mood swings—big red flags.

Eric Marquette

Yeah, absolutely. And recognising those signs can be so hard… especially with the whole stigma around getting help. It’s important to say, asking for support shouldn’t feel like you’ve failed at self-care—it’s actually the next step in taking care of yourself.

Ruby Sturt

Totally. One of my mates kept downplaying her low mood for months—like, “I’m just tired, I’ll get over it”—but when her sister noticed she’d quit the social things she used to love, that’s what prompted her to actually talk to her GP. She told me later the hardest bit was just saying it out loud. So, if you see those signs in yourself or a friend, don’t wait for “rock bottom”—just reach out. That first step is massive courage.

Eric Marquette

Let’s wrap up on a positive note. Psychology Today lists ten qualities of mentally healthy people—things like optimism, gratitude, motivation, letting go of old anger, helping others, taking time for self-care, setting boundaries, and sticking at things even when it gets difficult.

Ruby Sturt

We asked for listeners’ stories, and so many little wins came in—like Jo, who taught herself to take a “phone holiday” once a week, or Zac who found joy just in cooking noodles for his flatmates. It isn’t flashy but it’s real. Even setting screen boundaries, or giving yourself a literal gold star for doing, like, one act of kindness— that counts.

Eric Marquette

So, how do you actively build gratitude or personal boundaries, Ruby?

Ruby Sturt

Honestly? I keep a scrappy “good things” notebook—some days it’s got as little as “saw a magpie, didn’t get swooped”—and I force myself to say no to one thing a fortnight. Boundary muscle, you know?

Eric Marquette

I like that. For me, it’s scheduling “do nothing” time, even if I have to put it in my calendar with an exclamation mark. Gives my brain space to reset.

Ruby Sturt

Love it. So folks, what’s one little thing you’ve done this week that made you feel well—not just “not unwell?” Tell us for next time! And thanks for sticking with us for another episode of Beyond the Label.

Eric Marquette

We’ll catch you soon for more stories and real-life tools. Ruby, always a pleasure.

Ruby Sturt

Back at you, Eric! And cheers, everyone—take care of yourselves, and each other. Bye!