The effectiveness of an online multimodal intervention for mental health promotion.

The intervention, designed specifically for this study, is an online 10-week lifestyle program that incorporates evidence-based strategies for improving mental wellbeing from the disciplines of Lifestyle Medicine and Positive Psychology. The program is administered through an online platform and learning management system. The program will be conducted once, with all participants engaging simultaneously. Being online, the participants can access the program from their place of residence. Each participant is granted access to the online platform and each week they are supplied with educational material (in the form of a video presentation and readings) that require a 30 minute (approximately) commitment. Participants are required to view the educational videos and data analytics measure adherence. Participants are then encouraged to practically apply the learnings from the lesson in the form of “challenges”. Specifically, the participants are offered a daily challenge that require 5-30 minutes each day (depending upon the week, see below) and then one weekly challenge that does not have a specified time requirement. The challenges are presented as "challenge by choice" and the participants are encouraged to engage in the challenges to the extent that they are able. Engagement with the challenges is monitored by the participants logging their challenge involvement on the online platform and data analytics provide adherence information. The topics covered in the program and the associated challenges are as follows: 1 Speak Positively (Your Limbo is Listening) • Limbic System introduction – the “emotional brain” • Limbic System is ‘wired’ to language area of brain. Daily challenge: Offer a genuine compliment. Weekly challenge: Memorise an inspirational text or saying. 2 Move Dynamically (Motion Creates Emotion) • Proprioceptors (nerve cells that detect movement) pass through the Limbic System. • Movement (even just 10 minutes) improves mood. Daily challenge: Complete 30 minutes of moderate-intensity activity. Weekly challenge: Perform resistance exercises once during week (exercises demonstrated on video). 3 Immerse in an Uplifting Natural Environment (Blue and Green Should Often be Seen) • The Limbic System receives messages from all the senses. • The Limbic System likes blue and green spaces (i.e. natural settings). • The Limbic System needs about 30 minutes of 10,000 LUX of light daily. Daily challenge: Immerse in an uplifting natural environment for 30 minutes daily. Weekly challenge: Watch a sunrise from an appealing blue or green location. 4 Immerse in a Positive Social Environment (Together Feels Better) • Limbic systems communicate. • Create positive social environments by making new friends or strengthening existing relationships. Daily challenge: Do something intentional to show a friend or family member they are loved (use their love language). Weekly challenge: Give up your right to hurt someone who has hurt you (Act of Forgiveness). 5 Look to the Positive (Feelings Follow Your Focus) • ‘Emotional Brain’ is wired to ‘Thinking Brain’. • What you focus on affects how you feel. • Upward or downward spirals. Daily challenge: Write down three things that went well today “What Went Well?”. Weekly challenge: Gratitude visit – identify someone you are grateful to, write a gratitude letter to them, deliver and read in person, if possible. 6 Eat Nutritiously (Food Feeds Your Mood) • Gut bacteria linked to mood. • Feed gut bacteria high fibre diet. • Plant based foods are high fibre. • Eat a wide variety of fruit, vegetables, legumes, grains. Daily challenge: Eat eight fists full of fibre daily. Weekly challenge: Prepare and share a high-fibre plant based meal with one or more friends. 7 Rest – Sleep (Rest to Feel Your Best) • Sleep is fundamental for feeling upbeat (7-8 hours optimal). • Blue light vs. yellow/orange light. • Caffeine, lack of physical activity and blue light – deprived sleep. Daily challenge: Spend 8 hours in bed every night. Weekly challenge: Spend an evening by firelight. 8 Rest – from Stress (Stress Less) • SMILERS strategies ‘open the valves’. • Physical activity, practicing mindfulness, laughing, rest day. Daily challenge: Fifteen minute ‘sit in silence’ mindful activity. Weekly challenge: Take a ‘guilt-free’ day off. 9 Serve others (Giving is Living) • Contributing/serving is emotionally uplifting. • Serve sustainably using signature strengths. Daily challenge: Perform one or more random acts of kindness each day. Weekly challenge: Use your significant strength to perform a significant act of service. 10 What Does it Take to Flourish? • Five areas to flourish: PEARM – Positive emotions, engagement, achievement, relationships, meaning. Daily challenge: Spend time engaging in something you enjoy. Weekly challenge: Set a goal.