Changing Your Mind
The transformative power of self-care
By Sarah Kittle
Mindset: 12 Steps to Health, Happiness, and Longevity by J.J. Sheena is a self-help book that highlights the power of mental attitudes in shaping overall well-being. Sheena emphasizes the transformative potential of cultivating a positive mindset to improve health, happiness, and longevity. His book offers a roadmap for anyone looking to enhance their life by focusing on their mental and emotional health.
The book covers a variety of topics, including stress management, gratitude, self-care, resilience, and adapting to life’s challenges. Sheena draws on research from psychology, neuroscience, and holistic health practices to support the idea that mindset is critical for living a longer, healthier, and more fulfilling life. Throughout, the author encourages readers to shift their thinking, develop healthier habits, and take an active role in their own well-being.
Designed to be both accessible and motivational, Mindset provides actionable steps that help readers transform their lives by harnessing the power of their thoughts and attitudes. The book was born from a personal challenge Sheena faced when he realized something was missing in his life.
Here we are at the midpoint in our lives. Our kids are grown, and we’ve established ourselves socially with a core group of friends. You and your significant other have survived the often-rocky conditions that occur in a union, and although things are generally going well, something seems to be missing. Despite the many failed attempts, those few extra pounds have been impossible to lose. Getting up in the morning has become a daily challenge, and sleep does not come easily, with endless thoughts racing through our heads. Time in the day seems to disappear, and the promise to eat better and exercise more is unfulfilled. Life is complicated, with issues that need attention and constant clutter that fills our heads. The world news always seems negative, and we spend too much time on social media. You may have become stuck in your ways, living for the day and damning tomorrow. Sometimes, you may look in the mirror and ask yourself, “Who are you, and where has your energy gone?”
“I had few meaningful relationships,” Sheena explains. “My work consumed me, and I lacked energy. When the pandemic hit, it was as if the years of self-neglect boiled over. I had a panic attack, which scared me but also woke me up. I didn’t like who I saw in the mirror and decided I needed to make changes in both my personal and professional life.”
In response, Sheena immersed himself in all things related to physical and mental health, listening to top experts and reading extensively. As he began to see the benefits of his efforts, a friend suggested he share his newfound knowledge in a book.
The concepts Sheena introduces are grounded in common sense but are not always easy to implement. These include creating a strong morning routine, understanding the mind-body connection, cultivating improved eating and fasting habits, overcoming fear, strengthening the body from the feet up, utilizing hot/cold therapy, improving sleep habits, practicing breathwork, embracing self-love, building lasting and meaningful relationships, finding purpose through mentorship, and using grounding or earthing to enhance well-being.
“This spiritual journey of health and happiness has allowed me to love life—what the Greeks call biophilia,” says Sheena. “It’s the idea that humans have a natural tendency to connect with nature and other life forms.”
Sheena learned to appreciate life’s many gifts and now wants to help others who are struggling with their identities, which motivated him to write the book.
Facing Challenges
How can someone maintain a positive attitude when faced with seemingly insurmountable challenges? Sheena suggests cutting out the noise. “I define noise as all the clutter from social media and the negativity the media profits from,” he explains.
He also recommends spending time outside, going for a walk, and meditating. Studies show that nature walks reduce cortisol levels, which are linked to stress. “Walking is a great stress reliever and also benefits your cardiovascular system,” Sheena says. “It’s been reported that walking more than 10,000 steps a day reduces the risk of cardiovascular disease by more than 40% compared to those who walk less than 6,000 steps daily.”
Additionally, meditation and breathwork can calm the sympathetic nervous system, which controls the fight-or-flight response. “Remaining calm in the face of adversity will sharpen your decision-making skills,” adds Sheena.
The author also recommends clearly identifying the problem and looking at it from a different perspective. “Educate yourself, speak to people who have insight into the problem, and seek professional help through focus or advocacy groups,” advises Sheena. “Surround yourself with the right people—those who will lift you up, not drag you down. The saying ‘misery loves company’ is true!”
Self-Talk
What role does self-talk play in shaping one’s mental attitude and overall well-being?
“Listening to your alter ego will get you into trouble and lead you down the wrong path,” Sheena advises. He suggests unloading negative thoughts and emotions by writing them down and clearing your mind. “Apologize to a loved one or reach out to someone you haven’t spoken to in years due to a trivial dispute,” he recommends. “These moments are liberating when they are genuine and come from the heart.”
Our relationships and mental well-being suffer when we carry unwanted baggage. “The weeds that choke our capacity for inner peace need to be uprooted,” Sheena shares. “It’s sad when trauma or the loss of a loved one leaves you regretting not mending a broken relationship. It’s heartbreaking to see families torn apart by jealousy, greed, or pride. We often fail to see beyond our immediate issues and block out the light with darkened shades.”
Sheena encourages learning to love ourselves the way we love our family, friends, and others. “Saying ‘I love you’ to ourselves isn’t about being conceited,” he says. “It’s a form of adoration for our Creator. Our soul is our connection to the Divine, and self-love is a manifestation of gratitude, recognition, and the understanding that God’s love is everlasting.”
Committing
Committing to self-care is the first step in transforming your life, and your mindset is key. Mindset: 12 Steps to Health, Happiness, and Longevity offers a powerful blueprint for personal transformation through the cultivation of a positive mindset.
By integrating strategies for stress management, self-care, resilience, and emotional well-being, Sheena demonstrates that true health and happiness begin from within. Through both personal experience and scientific research, he underscores the importance of adopting healthier mental habits and embracing self-love. The book encourages readers to take responsibility for their own well-being, offering practical steps that can lead to a more fulfilling and longer life.
Ultimately, Sheena’s message is clear: by shifting our mindset and nurturing inner peace, we can navigate life’s challenges with grace and emerge stronger, healthier, and more connected to the world around us.