Just the other day, I stopped into my favorite sandwich shop for a quick bite, and who do I run into but SpongeBob SquarePants! That’s right, the famous fry cook from the Krusty Krab had apparently decided to take a break from flipping Krabby Patties to indulge in something a little different—he was there to get himself a hoagie. I couldn’t blame him; after all, even SpongeBob needs some variety in his life. I mean, who wants seafood every day?
We exchanged pleasantries while waiting in line, and SpongeBob, being his usual chatty self, brought up something I hadn’t expected: mental health. “You know,” he said, “I love working at the Krusty Krab, but consistency is key to keeping my head straight, too.” He went on to share how much he values the idea of caring for your mental health every day—something I couldn’t agree more with as a fellow Mental Health Warrior.
Turns out, SpongeBob and his whole gang had talked about my Mental Health Warrior Program before. I designed this self-help program based on my own experiences with Bipolar, Alcoholism, Anxiety Disorders, and PTSD, to help everyone triumph over life’s challenges. SpongeBob knew all about the program and was eager to share how he stays consistent with his mental health habits, despite the occasional craving for a hoagie.
“Consistency is what helps me thrive,” he said between excited glances at the sandwich counter.
Dedicate Just 30 Minutes a Day
SpongeBob didn’t waste any time jumping into what he calls the "30-minute rule," a daily practice that resonated with my program. “When you dedicate just 30 minutes a day to mental health, you get more than just peace of mind,” he said. “It builds into something bigger.” We both agreed that in the grand scheme of a 24-hour day, 30 minutes is a small ask—but the key to making it work is being consistent. By giving your mental health that little bit of attention every day, you set yourself up for big changes and even bigger successes.
Then SpongeBob shared his daily routine, focusing on accepting, processing, and taking action on his emotions. He gave three examples of how this strategy has helped him stay on track, even when things go sideways in Bikini Bottom.
Example 1: Accepting Emotions
SpongeBob’s Take:
SpongeBob described how even someone as relentlessly positive as he is, still has tough days.
“Sometimes I wake up, and I just don’t feel as happy as usual,” he admitted. “It’s weird because I’m SpongeBob, right? But I remind myself it’s okay. Accepting that I’m having a bad day lets me take a deep breath, feel it, and move forward.”
Your Turn:
When you wake up feeling off, instead of forcing yourself to be happy, just acknowledge the emotions. Tell yourself, "It's okay to feel this way." By accepting the emotions, you don’t give them the power to control your day. This first step creates space to address those emotions constructively, just like SpongeBob does on his off days.
Example 2: Processing Emotions
SpongeBob’s Take:
“I think about what’s bugging me, like maybe Squidward yelled at me again,” SpongeBob said with a sheepish grin. “I don’t ignore it—I process it.” He explained how he takes a moment to sort through why he’s upset. Maybe it’s because Squidward’s comments remind him of a deeper feeling of not being appreciated. “Once I get to the root of the issue, I feel better.”
Your Turn:
When emotions hit, don’t shove them aside. Ask yourself why you’re feeling a certain way. For example, if you’re upset because of a comment at work, take a moment to consider if it’s just the comment or something more. By reflecting on your emotions, you can address the root cause and let go of the lingering negative energy.
Example 3: Taking Action
SpongeBob’s Take:
After accepting and processing his emotions, SpongeBob gets right into action. “Okay, I’m feeling better, but I still need to do something about it,” he said. “Sometimes, it’s as simple as talking to Squidward, or maybe I take a few deep breaths before getting back to work. The key is to do something, even if it’s small.”
Your Turn:
Once you’ve accepted and processed your emotions, it’s time to act. Taking action might mean having a conversation with someone, going for a walk, or practicing mindfulness. The goal is to keep moving forward rather than letting negative emotions stagnate. Even small steps can make a big difference.
Afterthoughts and Farewells
As SpongeBob and I wrapped up our conversation, the hoagie he’d been waiting for finally arrived. He laughed and said, “I better get this out of your sight before you’re tempted to steal it.” Of course, he was right—the sandwich looked pretty darn delicious, but I assured him I’d get my own soon enough.
Before he left, SpongeBob emphasized just how much he enjoyed the Mental Health Warrior Program and how useful it’s been to him and his friends. “I’ll definitely keep up my daily 30-minute mental health check-in,” he said, hopping away with his hoagie in hand. “Consistency, right?”
Laughing, I waved goodbye, but I walked out of that sandwich shop feeling more motivated than ever. SpongeBob’s stories were a great reminder that staying consistent with your mental health practice is key to thriving, whether you live in Bikini Bottom or right here on dry land. And with just 30 minutes a day and a focus on accepting, processing, and acting on our emotions, we can all take control of our mental health, just like SpongeBob.
After all, we may not have an undersea job at the Krusty Krab, but we all have our own daily challenges, and taking care of our mental health each day is the best way to triumph over them!
Bruce Schutter
Creator of Mental Health Warrior Program and Challenge Coin
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