by: Nate Checketts; photgraph by Katharine Calderwood
I grew up in New Canaan—singing Christmas Carols at God’s Acre, asking girls to go to the May Fair and watching fireworks at Waveny. I now live in Darien, where my kids are growing up paddle boarding at Pear Tree Point, going to the Tokeneke Pumpkin Carnival and watching outdoor movies during sunsets at Weed Beach.
Ten years ago, I cofounded a company called Rhone. While we are known for making performance clothing, our core mission is to inspire people to build stronger mental fitness and more active lives. Like many things in life, mental health challenges can catch us by surprise when we least expect it.
I was one of four healthy, active boys in my house growing up. I had never been injured until I broke my first bone at age 25. That year I was also diagnosed with type 1 diabetes.
I was shocked. My life changed in an instant.I had to watch everything I ate, administer my own insulin injections and manage my blood sugar levels day and night.
Becoming my own health advocate taught me a lot about the importance of daily practice and preparation. In other words, an ounce of prevention is worth a pound of cure. I felt better when I would exercise, hydrate, watch my nutrition, etc. I also learned over time that the ounce of prevention didn’t apply only to my physical body, but also to my mental health.
I believe deeply that we all need to engage in daily practices to take care of our minds and our emotions. We need not worry or suffer alone. We are stronger together than we are separate. And we need all of us in this great effort to improve the mental health outcomes of our communities.
Here are Three Protocols We Use Regularly at Rhone:
Box Breathing:
Used by Navy Seals and other special forces to reduce mission anxiety and calm nerves in tense situations, it is simple to remember: four seconds inhale, four seconds hold, four seconds exhale, four seconds wait. Slower breaths lower your parasympathetic nerve system and calm you down. In just two minutes you can lower your heart rate and your feelings of anxiousness.
Exaggerated Sigh:
The exaggerated sigh is something we instinctually know as babies but forget with time. You’ll notice when a baby cries, they inhale twice and audibly exhale or sigh. The double inhale allows you to take in more oxygen. The long exhale signals your body to relax, similar to Box Breathing.
Speak to Someone or Check in on Someone:
A recent study found that the number one contributor to a more positive mental health outcome is having someone to talk to. Not every conversation has to be heavy, but check in on each other and show vulnerability. Be honest when you are not doing well. You will find that no one has it all together. We are all just doing the best we can.