10 Pillars of Mental and Physical Health

1. Realistic Optimism: Challenges as solvable; not toxic positivity.
2. Resilience: Bounce-back via meaning-making, support, flexibility.
3. Self-Awareness: Know triggers, values, limits; meta-cognition.
4. Adaptive Coping: Problem-focused (action) + emotion-focused (regulation) + meaning-focused.
5. Deep Relationships: 3–5 confidants; vulnerability reciprocated.
6. Regular Movement: 150 min moderate + 2× resistance/week (WHO).
7. Nutrient-Dense Diet: Mediterranean/MIND pattern: plants, fish, olive oil, nuts.
8. Sleep Hygiene: 7–9 hrs, consistent timing, dark/cool/quiet, wind-down ritual.
9. Hygiene & Prevention: Vaccines, screenings, dental, hand hygiene.
10. Mindfulness Practice: 10 min daily → attentional control, emotional granularity, default mode regulation.

Synergy: each pillar reinforces others. Start with one micro-habit.