It was a sunny afternoon downtown when I spotted SpongeBob SquarePants and his whole gang—Patrick, Squidward, Sandy, and even Mr. Krabs—sitting on a bench looking unusually glum. SpongeBob’s normally beaming face was scrunched up in worry, Patrick wasn’t his usual bubbly self, and even Squidward looked more annoyed than usual (if that’s possible). Sandy was quietly fiddling with her helmet, and Mr. Krabs was mumbling something about "the cost of kelp these days."
“Hey, gang!” I greeted them, trying to lift the mood. “What’s going on? You all look like the weight of Bikini Bottom is on your shoulders.” SpongeBob sighed deeply. “Oh, Bruce, everything feels so out of control. Jellyfish migration is weird this year, the Krusty Krab is slow, and don’t even get me started on the rising cost of coral! We don’t know what to do!”
Patrick nodded solemnly. “Even ice cream doesn’t taste the same anymore.”
Having known these guys for a while, I wasn’t surprised they sought me out. They’re fully committed Mental Health Warriors and big fans of the Mental Health Warrior Program, a SELF-HELP approach I created after battling Bipolar, Alcoholism, Anxiety Disorders, and PTSD for over 20 years. They’d often told me how the program inspired them to triumph over their challenges each day, but today they were looking for a fresh boost to help tackle current events!
“Well, I’ve got just the thing for you,” I said, pulling out a copy of my book, 84 Mental Health Warrior Tools. “This topsy-turvy world can feel overwhelming, but one of my favorite tools, the ‘Warrior’ Mnemonic, will help you stay emotionally centered, and keep you moving forward.”
The group perked up, their curiosity piqued. “Tell us more!” SpongeBob said, bouncing in his seat. “Alright,” I said. “This mnemonic is easy to remember and packed with powerful warrior principles. Let’s go through it letter by letter.
W = Warrior Creed – Bend, Not Break
“This is the foundation of being a Mental Health Warrior,” I began. “True strength isn’t about never facing challenges—it’s about bending around them instead of breaking under pressure. Flexibility keeps you moving forward, no matter what life throws at you.”
SpongeBob’s Example:
“That’s like when Squidward yells at me,” SpongeBob said. “Instead of crying in the bathroom, I can take a deep breath, remind myself it’s not personal, and keep flipping those Krabby Patties. It’s bending, not breaking!”
A = Action – Take Action on Your Mental Health Every Day
“Next, you need to take daily action to care for your mental health,” I said. “Even on the busiest days, carve out at least 15-30 minutes for yourself. Whether it’s journaling, meditating, or just sitting quietly, that time is non-negotiable!”
Patrick’s Example:
Patrick raised his hand. “Sometimes I get really overwhelmed thinking about all the things I haven’t done—like cleaning my rock. But I could take action by starting with something small, like organizing my shell collection. That’ll make me feel productive and less stressed!”
R = Respond, Not React to Challenges
“This principle is all about pausing to think before you act,” I explained. “Reacting impulsively can often make challenges worse, but taking a moment to process allows you to respond thoughtfully—and ultimately triumph over the challenge.”
Sandy’s Example:
Sandy nodded thoughtfully. “Like when SpongeBob floods my tree dome by accident. Instead of immediately grabbing my karate gloves, I could take a moment to breathe and respond calmly. That way, we’d fix the problem faster—and it’d save SpongeBob from another karate lesson he didn’t ask for!”
R = Recognize the Power of Your Emotions
“Our emotions influence every part of our lives,” I continued. “Ignoring them can lead to bigger problems. Instead, recognize their power, listen to what they’re telling you, and then decide how to move forward.”
Squidward’s Example:
“Well, I get frustrated when my clarinet practice doesn’t go perfectly,” Squidward admitted. “But maybe if I recognized that frustration, I could channel it into improving my technique instead of giving up. I hate to say it, but... that makes sense.”
I = Introspection – Learn Who You Are
“Knowing your values and what matters to you is critical,” I said. “When you’re clear about who you are, you can align your actions with your goals and build a life you truly enjoy.”
SpongeBob’s Example:
“My value is making people happy!” SpongeBob said, beaming. “So when work gets stressful, I could remind myself that my job at the Krusty Krab is more than flipping patties—it’s about bringing joy to people through the best burgers in Bikini Bottom!”
O = Own Your Whole Story
“Your past, good and bad, is part of your story,” I said. “Owning it gives you the power to move forward without letting old mistakes hold you back.”
Mr. Krabs’ Example:
“Arrr, I’ve made some mistakes chasing money,” Mr. Krabs admitted. “But if I own up to those missteps, I can focus on making the Krusty Krab a better place for me crew. Plus, it’s it will help move forward in my new life as a warrior, where the actions of today will help me build the future I really want!”
R = Ready for the Next Challenge – Sustainability
“The final principle is about building habits that prepare you for future challenges,” I said. “Every action you take today strengthens you for what’s to come. Being a Mental Health Warrior is a lifelong journey.”
SpongeBob’s Example:
“That’s like practicing jellyfishing,” SpongeBob said. “If I get better today, I’ll be ready for the big jellyfish migration next season!”
Wrapping It Up
As we finished, SpongeBob and his friends looked noticeably lighter. SpongeBob clutched the notepad where he’d carefully scribbled the mnemonic, while Sandy was already brainstorming ways to incorporate it into her karate training. Even Squidward managed a small, almost approving smile.
Before parting, I handed them a copy of my book, 84 Mental Health Warrior Tools. “Here you go! Now you’ve got access to a library of tools to keep growing as warriors and tackling current events.” “Thanks, Bruce,” SpongeBob said, his enthusiasm bubbling back. “We’ve got a lot of challenges, but now we know how to triumph over them as Mental Health Warriors!”
“And the best part is,” Patrick chimed in, “these tools work for everyone—even if you live under a rock!”
With that, we parted ways, each of us feeling more ready to tackle the topsy-turvy world. Because whether you’re underwater or above ground, one truth remains: Keep the warrior mnemonic close, keep moving forward, and together, we can all triumph!
Bruce Schutter
Creator of Mental Health Warrior Program and Challenge Coin
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