Off Trail: Mental Health Awareness

Vol.4 No.32

J.T.

May 21, 2025

Mental health. Mental toughness. Mental strength. Mental weakness.

These concepts have intrigued me since I was a child in youth sports. Initially seeded from the sports of Wrestling and Baseball, but it wasn’t until I joined the Army and my subsequent deployments to Iraq that I really found myself examining the topic. I found myself asking some very basic questions.

What does it mean to be healthy in the mind? What does psychological wellness look like?
Can mental toughness be taught? Is it a learned skill?
Why does it appear that some people are naturally mentally stronger than others?
What exactly is mental weakness? Where does it derive from and why do people struggle so much to rid themselves of it?
How do I keep my Mental Health within wellness.

May is Mental Health awareness month. An opportunity to bring awareness to the importance of mental health, resiliency, inflictions, rehabilitation and recovery. It’s an initiative that started in 1949 by Mental Health America as Mental Health Week as a means to educate the public about mental health conditions, encourage open conversations and advocate for better mental health care and policies.

What is Normal?

Normal is what everyone else is, and you’re not.

I heard that once as a kid and it stuck in my mind forever. It’s been there with a permanence that I fear I will die with. I didn’t know what normal was. I certainly didn’t grow up in a “normal” household. I remember looking at my friends and their families and thinking it must be normal to have both parents in the household, normal to have a father who was strict and taught you life skills, a mother who showed compassion and caring when the world seemed unfair and life unreasonable. That must be “normal” and I didn’t have that.

So what is “normal”? Without being a professional statistician or health care provider, my laymen’s understanding is the following: “Normal” could be defined as the predominant and most commonly shared characteristics of an observed and studied cohort of people given a particular set variables that illicit a response.

When in Rome. Do as the Romans.

What is normal in one culture may not be customary and prevalent in another. Normal therefore is a fluid concept, a shifting reality juxtaposed against culture, religion, region and environment. My “normal” life in Iraq was nothing close to my “normal” life in North Carolina. What is normal in “The South” is not normal in Idaho, where I spent the first 18 years of my life.

But I digress.

Mental wellness is essential to living a full life, capable of experiencing the array of human emotions without swinging too far in any direction. Mental health, specifically mental wellness means you have the ability to make proper decisions, manage stress and function in daily life.

Mental health includes cognitive processes such as memory, problem solving, reasoning and focusing on tasks. There are also psychological conditions such as depression and anxiety along with behavioral regulation. In a broader scope, mental health is an umbrella term that includes emotional health but also includes intellectual and psychological functioning.

There has been and there will be again, times in your life when your mental health will take a hit and your ability to reason, focus on tasks and problem solving will be inhibited and degraded if not outright dismantled. We will all experience events (stimuli) that trigger one or more of the six basic human emotions: happiness, sadness, anger, fear, surprise and disgust. The intensity level of each of these emotions can have great impact on our mental health. It’s clear that Mental Health and Emotional Health are so closely tied, it’s extremely difficult to distinguish and separate the two.

Having the ability to recognize when your mental health is in decline takes introspection and an honest accounting of your actions and their consequences. Many times we don’t see the decline until there is a catastrophic event that highlights the severity of the drop. This is also a great reason why having good friends are a blessing. Good friends care about you and when they care they can help you in times of mental distress and even identify when your mental health begins to slip out of the norm.

Mental Health Wellness: Proactive Actions.

Maintaining mental health wellness involves a combination of proactive strategies that nurture emotional, psychological and social well-being. As I list these research based, proven applications, take note how many align nearly perfectly with a running regiment.

Physical Activity: Regular exercise boosts endorphins and reduces stress hormones like Cortisol. (I run 30-40 miles per week.)
Mindfulness and Meditation: 10-20 minutes daily can reduce anxiety and enhance emotional regulation. (I meditate on my solo runs)
Healthy Sleep Habits: (Running so much makes me tired and I sleep more)
Balanced Nutrition: (To be a better runner requires better nutrition)
Social Connections: Regular interaction with friends, family or community groups combats loneliness. (I run 3-4x a week with the club)
Therapeutic Practices: Journaling or Expressive Writing. (I write weekly here on The Long Run)
Stress Management Techniques: Setting realistic goals and prioritizing tasks to accomplish those goals. (I set running related goals for pace, heart rate, distance and more)
Limiting Alcohol and Substances: Excessive use can exacerbate mental health issues. (A post-run beer in the summer feels great, just keep it to one or two)
Engaging in Hobbies: Pursue activities that bring joy or a sense of accomplishment. (Is my running a hobby or a habit?)
Seeking Professional Help: Early intervention with a professional can prevent escalation of mental health challenges.

The effectiveness of the above actions to preserve mental health wellness relies heavily on consistency. Much like building cardiovascular capacity and running efficiency, consistency is key!

More than just running, finding a great running community or Run Club can have life changing effects on more than just your physical health. Consistent running and joining in on Club Runs is essential to maintaining my mental health. I know it helps me and I know it helps my friends.

More Than Just a Run or a Club.

Like all of you reading this, I too must focus on my mental health and stay vigilant and resilient to maintain wellness and avoid falling into the abyss. There is no constant when it comes to mental health, there is an oscillation to it, an ebb and flow of ups and downs. By taking actions like those above, I have found that my outlook on life is more positive and I have the ability to recognize when I’m faltering and mitigate the impacts to my life.

I have PTSD from Combat Related stress during my three rotations to Iraq. For years I never sought treatment or assistance with it. My wife has been the first-line responder to my emotional outbursts, paranoia and high anxiety in most public places. My children grew up knowing I was living with the effects of Combat. They adjusted to it and normalized it in their lives.

I view PTSD and the associated symptoms and risk factors as an accepted reality for volunteering for that chosen profession. It is a burden I accept. War requires the efforts and sacrifice of young men and women. You lose innocence quickly and grow overnight. You experience extreme loss, sadness and grief and are still expected to perform your job. You age overnight. You gain wisdom quickly. Lessons learned are often quick, effective and if not heeded can be catastrophic.

If not me, then who? - Travis Manion

My mental health is directly tied to my relationship with my wife Elizabeth. She is an incredible supporter and steady force of love that keeps me well adjusted and keeps life in perspective. However the burden is heavy and I can’t place that much weight on her shoulders or responsibility. I am responsible for my own mental health, so I seek out those things stated above. Specifically:

Physical Activity, Sleep, Balanced Nutrition, Social Connections, Writing, Stress Management and Hobbies.

I’ve found all of those in two places that I can name immediately.

Clayton Rugby Football Club. (Played 2014-2019)

Clayton Area Runners. (2019-present)

In both organizations I have found each of those elements that promote Mental Health Wellness. Each of those organizations has played a vital role in my well being and the betterment of my life. It’s not the organization, it’s the people within them.

I suggest you look at the 10 proactive strategies listed above and take action today. Do not wait until your mental health is in decline or you find yourself in the dark abyss of depression. Start taking action today to mitigate the detrimental effects of not being mentally fit.

Seeking Help is a Sign of Strength

If you feel your mental health is compromised or may be faltering, please seek help. It is a sign of strength and may end up saving your life. Just recently I spoke to a close friend who found himself in the dark pit of depression and couldn’t pull himself out. Luckily God placed people into his life who took action and lifted him out of that place. I was a little upset my friend never called me and I only heard about it after the fact. Despite being upset, I was extremely happy he was alive and was talking to me on the phone. My life is better with him alive and in it.

Seek Assistance. Let someone know you need help. Take a leap of faith and trust that someone may help and have hope that with help you can begin to live a full life with the tools and knowledge to avoid future catastrophe.

Please comment below if you have resources or know resources available, either locally or nationwide.