So there I was, standing in line at the seafood store, when who should I run into but SpongeBob SquarePants himself! Yep, straight out of Bikini Bottom and into the most random of places—a seafood store on dry land. It’s not every day you run into a talking sponge, so naturally, we struck up a conversation while waiting for the line to inch forward.
SpongeBob looked a little frazzled, which is unusual for him. He's usually the picture of optimism. I asked him what was up, and he sighed (well, bubbled) and said, "You wouldn’t believe the stress we’re under at the Krusty Krab. Squidward’s always grumpy, Mr. Krabs is constantly worrying about money, and I’ve been so busy making Krabby Patties that I don’t know what to do with my emotions anymore! I feel like if I keep bottling them up, we're all going to explode. And that’s just bad for business—and, you know, our health.”
I couldn’t help but chuckle a bit at the thought of SpongeBob and Squidward spontaneously combusting in a fit of unexpressed emotions. But then I realized that what he was saying is something a lot of people go through at work. And who better to offer some advice than a Mental Health Warrior like me?
So I told SpongeBob all about the Mental Health Warrior Program I created based on my 20 year struggle with Bipolar, Alcoholism, Anxiety Disorder and PTSD. I explained that it’s a self-help approach designed to help people, even underwater fry cooks, take charge of their mental health. The key, I told him, is to stop bottling up those emotions and start embracing them.
Yes, even at work—because emotions don’t clock out just because you’re on the job. They’re with you in every part of your life, including when you’re flipping Krabby Patties or dealing with customers like Bubble Bass. SpongeBob seemed interested, so I suggested three actions he could take to start improving the emotional health of himself and his coworkers at the Krusty Krab.
Step 1: Acknowledge and Accept Emotions at Work
"First," I said, "acknowledge that it’s okay to have emotions at work. It’s not unprofessional to feel stressed, anxious, or even joyful while you’re on the job. You’re not a robot—you’re a sponge. Well, you know what I mean."
SpongeBob nodded, soaking up the advice (pun absolutely intended). "So, it's like giving myself permission to feel things, even if I’m supposed to be working?" "Exactly!" I said. "And when you do that, you’re setting the stage for actually managing those emotions instead of letting them fester like an old Krabby Patty left out too long. Recognizing that it’s normal to have these feelings is the first step in dealing with them constructively."
Your Turn:
Take a moment to recognize that emotions don’t have an off switch when you clock in. By acknowledging and accepting your feelings, you give yourself the freedom to manage them effectively. This small shift in mindset can make a big difference in how you handle stress and other emotions at work.
Step 2: Don’t Be Afraid to Discuss Emotions with Coworkers
"Second," I continued, "don’t be afraid to discuss your emotions with your coworkers. Chances are, Squidward and Mr. Krabs are going through similar things. And guess what? Talking about it can actually help."
SpongeBob looked a little uncertain. "But what if Squidward just rolls his eyes at me like he always does?" "Well, Squidward might be grumpy, but he’s also dealing with his own emotions. Sometimes, the people who seem the least interested in talking about feelings are the ones who need it the most. By opening up, you can create a space where everyone feels comfortable sharing what’s on their mind. You might even find that you all have more in common than you thought."
Your Turn:
Try starting a conversation with your coworkers about how you’re feeling, especially if the workplace has been stressful. You don’t need to dive into deep therapy sessions—sometimes just a casual chat over coffee (or in SpongeBob’s case, a jellyfish jelly sandwich) can open the door to mutual support. Remember, you’re not alone in this.
Step 3: Work Together to Find Solutions
"Finally," I told SpongeBob, "once you’ve acknowledged your emotions and talked them through with your coworkers, you can approach management with solutions. It’s not about complaining; it’s about saying, ‘Here’s what we’re feeling, and here’s how we think we can make things better.’ That way, you’re all working together, not just responding emotionally but taking action."
SpongeBob’s eyes lit up (figuratively—though who knows with him). "So we could suggest maybe tweaking the work schedule or asking for some extra help during busy hours?" "Exactly! It’s about bringing a calm perspective to management and showing that you’ve thought through the problem. When you take that approach, it’s hard for them to say no."
Your Turn:
If you’re feeling overwhelmed at work, try discussing potential solutions with your team before going to your manager. By coming together and presenting a unified, thoughtful plan, you’re more likely to get the support you need.
A Plan Even Patrick Could Follow
SpongeBob was beaming (literally—he’s a sponge, after all). "You know, this might just work! I’m going to take this Mental Health Warrior Program back to the Krusty Krab and share it with everyone."
We parted ways, but not before SpongeBob made me promise to come by and visit the Krusty Krab sometime. As he walked off with his fresh seafood, he looked relieved—like a weight had been lifted. And honestly, I felt good too, knowing that my Mental Health Warrior advice might just make a difference for SpongeBob and his pals.
So next time you're feeling the pressure at work, take a cue from SpongeBob and remember—it all starts with acknowledging your emotions, sharing them, and working together to find solutions. After all, if a sponge can do it, so can you!
Bruce Schutter
(Creator of the Mental Health Warrior Program and Challenge Coin)
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