Category - mental health

Brett’s Picks – Mental Health Books

In my talk The Walking Wounded, I address mental health. I walk through my own journey and give some great resources on how to help yourself or others struggling with mental health. Below are my favourite books on this topic.

I have given you direct links to Amazon in Canada and the US after each book where you can find the full descriptions. I have put (faith-based) at the end of the book if the author has faith-based content in the book.

  1. The Anxiety and Phobia Workbook: Edmund J. Bourne (Canada) (US)
  2. Mental Health and the Church: A Ministry Handbook for Including Family impacted by Mental Illness: Stephen Grcevivh (Faith-based) (Canada) (US)
  3. Christians Get Depressed too: David Murray (Faith-based) (Canada) (US)
  4. A Troubled Mind: Mental Illness and the Church’s Mission – Amy Simpson (Faith-based) (Canada) (US)
  5. When Life Goes Dark: Finding Hope in the Midst of Depression: Richard Winter (Faith-based) (Canada) (US)
  6. Leading on Empty: Refilling your tank and renewing your passion: Wayne Cordeiro (Faith-based) (Canada) (US)
  7. The Relaxation Response: Herbert Benson & Miriam Z. Klipper (Canada) (US)
  8. Emotionally free: a prescription for healing body, soul, and spirit: Dr. Grant Mullen (Faith-based) (Canada) (US)
  9. Trauma & Resilience – Effectively Supporting Those Who Serve God: Frauke C. Schaefer & Charles A. Schaefer (Faith-based) (Canada) (US)
  10. Overwhelmed Winning the War Against Worry: Perry Nobel (Faith-based) (Canada) (US)
  11. When Panic Attacks: The New Drug-Free Anxiety Treatment that can change your life: David D. Burns (Faith-based) (Canada) (US)
  12. Who switched off my Brain? controlling toxic thoughts and emotions: Dr. Caroline Leaf (Faith-based) (Canada) (US)

These are all books that I have read and I found very helpful in my own journey and research on Mental Health. If there are any great books you think I am missing please send them to me. This list will grow over time.

My 2 books on mental health:

  1. Your Story: The Wounding Embrace: Brett Ullman & Adam Clarke (Faith-based) (Canada) (US)
  2. Reset: Burnout, Breakdown and Suffering that leads to Hope, Healing, Redemption and Rescue: Brett Ullman (Faith-based) (Canada) (US)

Disclaimer: This blog contains affiliate links to Amazon

20 tips for better sleep | Sleep Hygiene

Many of us struggle to get to sleep, staying asleep, or getting good rest at night. I want to make a video to help you all get better sleep hygiene. These are just good sleep habits that help you to get a good night sleep or a better nights sleep. Basically, they are good habits to add to your night routine.

Love to hear if any of these thoughts on sleep helped you or your family. Did I miss any good sleep hygiene habits?

10 reasons people are lonely? It’s more complicated than that

I am going to be posting a number of articles on Loneliness. So much great conversation here.

The problem I think is that we’re all a bit scared of loneliness – of being alone. Of being left. Of not being loved. Or needed. Or cared about. “Lonely” hits a spot of fear in all of us even if we don’t acknowledge it. So a year ago, I set out to find people who were brave enough to admit and talk about how lonely they were. But I wanted to find people whose stories offered hope – either because they’d found a way of dealing with loneliness or because they had something in their lives that, even in a small way, alleviated their loneliness.

For the entire article click here.

The Goldilocks’ Effect and How to Journey Alongside Those Who Are Grieving: Guest Blog (Jason Dykstra)

Once upon a time, there was a little girl named Goldilocks. She walked into this empty house and looked up at the table where three bowls of porridge were cooling. She tried the first one, “Ouch!” She said, “This is one is far too hot!” She tried the second bowl, “Ewww, this one is far too cold.” She decided to give the third one a try, “Ahhhh…this one is just right.”

It’s been a couple of years since my wife and I lost our son. He was our third child, born straight into the hands of God. Since then, we’ve experienced a multitude of different responses from people; responses that ranged from too hot, too cold, and oh just right.

Here’s the thing we need a community to help us in our grief journey, and that’s sometimes really difficult. It’s difficult because our culture doesn’t know how to enter into the grief or suffering of another person. It’s not their fault either, where in society do we learn how to enter into the grief of another? As a result, we end up with the Goldilocks’ effect some come on too hot, others too cold, and then there are those who do it oh-so-right.

So with this guest post, I hope to prepare folks who are grieving with whom they might encounter during this time, and help to give some advice to people who are looking to journey alongside those who are grieving.

Dear Griever

Let me say upfront fellow griever, all of these people have good intents. However, those intents don’t always create experiences that are helpful. During these times, it’s essential for you to listen to yourself and your body, you are not responsible for other’s intent. You can only speak out of how it makes you feel, and if it’s not helpful, then it’s not helpful. Don’t feel bad about that; you already have a lot you’re dealing with.

“Oh my goodness, I can’t believe you are going through all of this, I’m so sorry, I can’t imagine what it feels like…it must be so hard, so painful, so difficult to even get up in the morning. I know when my friend lost….” Their face is flush, tears flow down their cheeks, and they gasp for air as they try desperately not to spiral out of control. They approach like a hurricane with their energy swirling you off your feet. As they try to comfort you, you (the griever) begin to reassure them so that they don’t entirely go off the edge in a full-on breakdown. Just as the porridge was too hot, so is their approach, and soon you are left to blow on them to cool them down to room temperature.

Then comes the porridge that’s too cold. It’s so cold in fact that they seemingly operate on the premise of “less is more.” So they do the least amount of comforting possible, and they may even avoid you altogether. It’s as if they were to talk with you, they might catch this terrible disease of grief, and the thought of that is unbearable for them. Their lack of acknowledgement makes you want to scream out in the middle of the street, “I’m right here! I exist, and so does my pain!”

Then there are those who are juuuuuuuuuust right. It has nothing to do with what they say or anything in particular that they do, but there’s just something about their presence that is comforting. It’s not because you’ve known them for a while, or because they are a stranger, these folks come in all shapes and sizes. They sit there with you, cry with you, help you clean the house or make a meal. Even though it’s uncomfortable for them, they aren’t in a rush to leave, and yet they’re ready to leave whenever you are prepared for them to go. They are the courageous that will sit and listen to your stories even though those stories cannot be unheard.

These are the three types of people you will likely experience in your grief journey. They all mean well, but it doesn’t always feel that way. Be true to yourself; it sucks that you’re in this place. You don’t deserve it. Here’s the thing that most people don’t realize: People want you to feel better, but when you’re in the grips of grief, that’s not what you need at this time. They are trying to love you, but in reality, it feels as if they are trying to pull you away from the love you just lost. Do what you need to at this time. You are ridiculously worthy of love, and there is a God that loves you very much.

Dear Journeyer

I want to thank you for your willingness and courage to journey alongside someone that is going through a difficult time. It’s not an easy task because it’s awkward, uncomfortable, and everyone grieves differently. You’re stepping into some uncharted territory, and I want to offer a few pieces of wisdom from someone that has been on the grieving end and messed up plenty of time on the comforting end.

Show Up
One of the best things that you can do is to show up. That might be through text messages, sending flowers, making a meal, heck maybe it’s even taking their kids for an hour so that your friend can have a hot second to themselves. Everyone grieves differently, and it’s important to realize that and honour that. When you say you’re going to show up, make sure that you do. Reliability is so crucial at this time. If you say you are going to text them every other day to check in on them, make sure those messages get sent.

Be Present
Be all in. When you are there, nothing else matters. There is nothing else on your to-do lists that trumps where you are right now. Put your phone on silent, or better yet, turn it off. Being present is difficult because that involves listening to the stories: stories of hurt, of joy, and suffering. Listen with your whole body. You should be exhausted by the time you leave. Don’t share your own stories or advice (unless they ask for it), put all of your focus on them. This has nothing to do with you and everything to do with you. Enter into their pain, risk being changed from this experience, and be supportive.

Get Uncomfortable
This one is probably the most difficult but the most significant difference between those who are too hot or cold and those who are just right. It has nothing to do with the words you say, though you can say things like, “I’m sorry for your loss…this really sucks.” Sometimes, the best thing you can say is, “I have no clue what to say right now, but I’m right here for you.” When you show up and are fully present, it can quickly lead to feeling uncomfortable. That’s okay. Feel it, acknowledge it, then let it go. Show up, be present, and sit in that uncomfortable feeling of not knowing what to say, because realistically, there’s nothing you can say that will take this pain away. What their pain needs right now is someone to sit down beside it and say, “this sucks. I see you; I see your pain, and oh man…this really sucks.” Just be.

Jason Dykstra is a dad of four (three living), husband to one, and helper to many. Jason is a conflict management and leadership development specialist and has been chronicling his family’s journey over at They Call Me Dad. You can find him on Instagram, Facebook, Twitter, or Youtube to chat more or you can download his free eBook – Things They Don’t Tell You About Grief. He also has a podcast called Thriving Leaders.

Rap Music and Substance Use: Addiction and Mental Health

Came across this really good article on drugs and mental health looking at it from the standpoint of rap music. It goes through the history of drugs and alcohol through the last few decades. Well worth the read.

In a 2013 interview with The Arsenio Hall Show, Kendrick Lamar said in reference to molly and its popularity in rap music, “You have certain artists portraying these trends and don’t really have that lifestyle and then it gives off the wrong thing.”

In 2017, Beeson and a team of researchers at Northwestern University conducted an analysis of the Billboard Hot 100 year-end charts from 2007 to 2016 to determine the frequency of alcohol-related terms in popular music.

His team found that about 33.7 percent of rap songs on the Billboard charts contained at least one reference to alcohol. The rappers with the most alcohol mentions in their Billboard Hot 100 music during that time period were Flo Rida, Drake and Lil Wayne.
Beeson said alcohol mentions are not necessarily an endorsement of drinking. While some rap artists examined in the analysis promoted alcohol use, others stressed the dangers of heavy drinking.
“The music does not cause teens to drink, but it can influence them to do so,” said Beeson. “There is research suggesting that a correlation exists between mentions of alcohol and drug use and teen substance use.

“I couldn’t believe that anybody could be naturally happy without being on something. So I would say to anybody: ‘It does get better.’”

“My anxiety and depression have ruled my life for as long as I can remember and I never leave the house because of it.”

Click here for the entire article

The Walking Wounded: Brett Ullman | The Church and Mental Health

After hearing of numerous suicides this week, multiple families in crisis, and people desperate for some help with mental health struggles I decided to post my Walking Wounded talk on Youtube. This is my entire professionally filmed talk on mental health. 

This goes through my own journey with a breakdown including struggles with anxiety, panic attacks, and depression, as well as looking at how we can practically find what to do when we are not well. Practical conversation on Mental Health and the Church.

Life is good … until it’s not.
Dark clouds come in all shapes and sizes and leave us asking where do we turn? Some of us struggle with mental health: anxiety, depression etc. Some of our struggles come from coping with tough situations in life by Self Injuring: eating disorders, suicide, self-harm and drug, and alcohol use.
When we are surrounded by these heightened emotions and feelings life becomes one that is isolated from others and we begin to be full of questions instead of answers and we do not know what will work, or where to turn.
How do we begin our journey towards hope, healing, redemption, rescue, and a restoration to wholeness?
Where and when does our journey back to life begin again?
As a Follower of the Way (A Christian) What about our faith? How does our faith fit into our healing journey?
This talk has no cliches, no Christianese and does not put forward promises of false hope.

Brett Ullman in The Walking Wounded begins to address how to walk back towards healing and away from our emotions, feelings, and thoughts that are keeping us paralyzed in life.

No shame, no fear, or no hiding is required as we are safe to journey towards healing together.
There is Hope for the Walking Wounded.

This is my full presentation on mental health. If you want to show this to your church, youth group, camp etc you can buy a digital download from the Vimeo link –

If this talk helped you or someone in your family and you would like to make a small donation to the Charity (Worlds Apart) you can do so from this link – Thanks for any support.