The 6 Pillars of Mental Health
6 part series with The Oklahoma City PD Wellness Team
Your mental health isn’t built from one thing—it’s built from a foundation. Six pillars, when strengthened, can dramatically improve how you feel, think, and perform: Sleep, Light, Stress, Social Connection, Exercise, and Nutrition.
Research shows that tending to these pillars not only reduces the risk of depression and anxiety but also sharpens focus, increases resilience, and extends overall well-being (WHO 2022).
Let’s break down each pillar—and what you can do this week to strengthen yours.
1. Sleep: The Brain’s Nightly Reset
Why It Matters:
First responders average less than 6 hours of sleep per night—well below the recommended 7–9 (Violanti et al. 2017).
Chronic sleep deprivation doubles the risk of depression and anxiety and impairs decision-making as much as a .05 BAC (Williamson & Feyer 2000).
Quality sleep clears toxic proteins from the brain, balances mood, and restores attention.
Steps You Can Take:
Set a consistent sleep schedule—even on days off.
Exercise or take a cold shower as soon as you wake: raising your body temp signals that it’s time to be awake. Your circadian rhythm will then be set to help you be ready for sleep 12 hours later no matter the time of day.
Avoid caffeine within 6–8 hours of sleep.
2. Light: The Circadian Rhythm Keeper
Why It Matters:
Waking light exposure helps regulate your circadian rhythm, boosting serotonin by “day” and melatonin at “night” (Czeisler 2013).
Shift workers are at 40% greater risk of mood disorders due to circadian disruption (Walker 2017).
Steps You Can Take:
Get 10 minutes of natural light within 1 hour of waking – if this isn’t possible, turn on bright lights as soon as you wake or consider buying a sunlight lamp that mimics the wavelengths of natural light.
Dim artificial lights 2 hours before bed—or use blue light filters.
If on night shift, use blackout curtains to signal “night” to your brain.
3. Stress: Managing the Weight of the Job
Why It Matters:
Public safety professionals live with constant fight-or-flight activation. Chronic stress is linked to 70–90% of doctor visits in the U.S. (CDC 2018).
Elevated cortisol shrinks the hippocampus, impairing memory and increasing risk of PTSD (McEwen 2007).
Steps You Can Take:
Practice a physiological sigh—inhale twice, exhale slowly—to calm the nervous system. Practice this frequently throughout the day to stay regulated.
Schedule 12 minutes of mindfulness daily (Jha et al. 2017).
Use brief “micro-recoveries”: 2–3 minutes of deep breathing between calls.
Why It Matters:
Loneliness increases risk of depression and anxiety by over 50% (Holt-Lunstad 2015).
Public safety workers often isolate, but research shows strong social ties increase resilience, longevity, and heart health.
Oxytocin released during healthy connection reduces cardiovascular stress and repairs heart cells damaged by cortisol (Zak 2013).
Steps You Can Take:
Reach out to one friend or family member daily—even a quick text counts.
Schedule one meaningful in-person connection this week – if you’re up for it, give at least one person a day a quality hug where you take a few breaths just to stay close.
Practice gratitude in conversation—tell someone why you appreciate them.
5. Exercise: Medicine for the Mind
Why It Matters:
Regular exercise reduces symptoms of depression by 20–30%—comparable to antidepressants for many people (Harvard Health 2021).
Physical activity increases BDNF (brain-derived neurotrophic factor), which strengthens neural connections and improves mood (Cotman 2002).
Steps You Can Take:
Aim for 20 minutes of moderate activity (walking, cycling, weights) 3–5x per week.
Choose movement you enjoy—sustainability matters more than intensity.
Practice mindful movement—pay attention to the muscles you’re using; research shows this increases strength gains by 20%.
6. Nutrition: Fuel for Mood and Focus
Why It Matters:
Diets high in processed foods are linked to a 58% greater risk of depression (Jacka et al. 2017).
Omega‑3 fatty acids and whole-food diets improve emotional regulation and decrease anxiety.
Stable blood sugar prevents mood swings and cognitive crashes.
Steps You Can Take:
Eat whole foods whenever possible—lean proteins, vegetables, fruits, healthy fats.
Limit processed sugar and alcohol, especially during work weeks.
Hydrate adequately—even mild dehydration impairs mood and cognition.
Call to Action: Test the Six
For the next week, choose one action in each category for 6 out of 7 days.
At the end of the week, reflect:
Which pillar made the biggest impact on how you felt?
Which habit was easiest to integrate into your routine?
Which one do you want to keep building long-term?
Your mental health is built one brick at a time. Start with these six—and see how your foundation strengthens.
Works Cited
Centers for Disease Control and Prevention. “Stress and Health.” CDC, 2018.
Cotman, Carl W., and Nicole C. Berchtold. “Exercise: a behavioral intervention to enhance brain health and plasticity.” Trends in Neurosciences, vol. 25, no. 6, 2002, pp. 295–301.
Czeisler, Charles A. “Impact of Sleep and Circadian Disruption on Health.” Nature Reviews Neuroscience, vol. 14, 2013, pp. 533–544.
Harvard Health Publishing. “Exercise is an all-natural treatment to fight depression.” Harvard Medical School, 2021.
Holt-Lunstad, Julianne, et al. “Loneliness and Social Isolation as Risk Factors for Mortality.” Perspectives on Psychological Science, vol. 10, no. 2, 2015, pp. 227–237.
Jacka, Felice N., et al. “A randomised controlled trial of dietary improvement for adults with major depression (the SMILES trial).” BMC Medicine, vol. 15, no. 23, 2017.
Jha, Amishi P., et al. “Short-form mindfulness training protects against cognitive vulnerability to stress.” Proceedings of the National Academy of Sciences, vol. 114, no. 37, 2017, pp. 9978–9983.
McEwen, Bruce S. “Physiology and neurobiology of stress and adaptation: central role of the brain.” Physiological Reviews, vol. 87, 2007, pp. 873–904.
Violanti, John M., et al. “Police Officer Sleep, Health, and Wellness: A Review.” Sleep Health, vol. 3, no. 3, 2017, pp. 166–177.
Williamson, Ann, and Anne-Marie Feyer. “Moderate sleep deprivation produces impairments in cognitive and motor performance equivalent to legally prescribed levels of alcohol intoxication.” Occupational and Environmental Medicine, vol. 57, 2000, pp. 649–655.
Walker, Matthew. Why We Sleep: Unlocking the Power of Sleep and Dreams. Scribner, 2017.
Zak, Paul J. “The Moral Molecule: The Source of Love and Prosperity.” Dutton, 2013.